Umzimba for quadriceps

Kuyinto funny ukubona lo msubathi ebhishi esifubeni evuthiwe ukuncika, imilenze ampofu ngokwenyama. Lokhu kuyinkinga Wabasaqalayo kakhulu, ngubani, efuna lemiqulu emikhulu izingalo, esifubeni nasemhlane, gwema umzimba for imilenze. Abaningi ungathandi ukuthuthukisa imisipha umlenze ngenxa yokuba yinkimbinkimbi umsebenzi, okuyinto ibakhathaze futhi ngisezinhlungwini emva Amazing. Futhi abanye abantu bacabanga ukuthi isikhathi esichithwa imisipha nomlenze umsebenzi, aphethwe ngeze, ngoba isikhathi eside azikho imiphumela. Ukuthola imisipha kubaluleke kangakanani imilenze, futhi indlela yokwakha kwethanga quadriceps ukuze ungathandi ukwenza ukuzilolonga kanye nokusebenza okusezingeni umqondo womsubathi akazange kuphakama.

omunye kwemisipha kuphela

Quadriceps, futhi ngokwesayensi - quadriceps femoris, iyona enamandla kunazo emzimbeni womuntu. Njengoba leli gama lisikisela, liphethe amakhanda amane: oqondile, kwangaphakathi, yangaphandle futhi phakathi. Ake Akanandaba ukuthi zitholakala kwethanga kude nomunye, bukhomba zonke izinhloko ezansi kwethanga kwelinye umsipha ezivamile.

Zonke umzimba ngenxa quadriceps ziyancipha ekuthuthukiseni olinganiselayo amakhanda amane, lokhu kuholela esiphethweni sokuthi kususwe eziyinkimbinkimbi umsebenzi engathandwa hhayi kuphela bonakalisa ubuhle kunemisipha yomlenze, kodwa futhi ngenxa yokuntuleka ukuthuthukiswa eyodwa noma ngaphezulu amakhanda kungadala ukulimala lapho esebenza izinsimbi ezisindayo. Ukuthuthukisa quadriceps, awukwazi bayakhohlwa nezinye kunemisipha yomlenze ezifana hamstrings nezinyane. Njengokuvamile, kufanele akhishwa ngokulinganayo.

imisipha omelene

Biceps futhi quadriceps ethangeni kukhona abaphikisi, okungukuthi, abe imisebenzi okuphambene. Biceps egijima njengoba umlenze flexor ngesikhathi ngokuhlanganyela nedolo quadriceps - extensor. Ukusebenza ngokusebenzisa abamelene kwelinye lizilolonga, novice umsubathi uthola ngenxa kakhulu ubuhlungu futhi ubuhlungu obukhulu nasemilenzeni ngenxa lapho isifiso ukuthuthukisa imisipha umlenze iphele. Asifuni ukukhuluma ngalokho kufanele ayifakiwe ngokuphelele kusukela ukuthuthukiswa wokuqeqesha imilenze biceps noma quadriceps. abasubathi abaningi abaqeqeshiwe Kunconywa ukusebenzisa icebo "80 + 20" ngokusebenzisa umsebenzi.

1. Kokunye ukuqeqeshwa umsebenzi 80% lunikezelwe Quads, futhi 20% bangaphansi hamstrings - omunye, esiphezulu umzimba ezimbili.
2. Esikhathini yesibili emlenzeni Amazing, kunalokho, 80% of the umzimba baphiwa abantu hamstrings, kuyilapho 20% ngenxa quadriceps.

Ngakho, ubuhlungu Izinsuku ezimbalwa ezalandela ngemva Amazing kuyoba ingasaphathwa.

Proper gaphambi Uyoqeda ukulimala

Kuyadabukisa ukuthi ukuzivocavoca eziningi akunakuphela isilawuli efanele ukuziphatha izinkulumo Wabasaqalayo ukuphepha. Ngenxa yalokhu, minyaka yonke amakhulu abasubathi ongenalwazi uthole Ukwenyela ezinzima futhi imisipha futhi ukulimala ngokuhlanganyela ngemilenze yakhe. ngomzuzu nanhlanu semfundo yimuphi umqeqeshi azokuqhubela gaphambi phambi ukuqeqeshwa ukuze basindiswe abasubathi abaningi abasha ekulimaleni. Lapho beqeqesha esifubeni ngokwanele ukwenza eziyinkimbinkimbi zemizuzu emihlanu gaphambi swings ezingalweni zakhe futhi uphendulela umzimba, ngokuba quadriceps badinga umsebenzi ohluke ngokuphelele.

1. Ngo ebukhoneni treadmill kwanele ukwenza gijima lwemizuzu emihlanu eya emihlanganweni kulungele imisipha imilenze kahle.
2. Run ungayithola enye by ukweqa intambo futhi squats khulula.
3. Sekutholakele ukuhamba emhlabeni ikamelo uhele.

umzimba Basic sokuthuthukiswa the quadriceps

Kukhona ezihlukahlukene enkulu umzimba ngenxa quadriceps. Sisebenzisa nge dumbbells, barbells futhi simulators ekhethekile.

1. I ezimfushane eziyisisekelo nge barbell emahlombe akho. Ukusebenzisa ngempumelelo kakhulu quadriceps. Ukubeka ku bar esishwibweni and ukubeka yakho ububanzi izinyawo ehlombe ngaphandle, udinga ukuhlala. Ikakhulu squats kangakanani ukulawula emuva - kumele kube ezingeni. Izinqe udinga ukuthatha emuva ukulawula futhi Ungeqeli ngalé amadolo amasokisi indawo. Ngesikhathi phuzu ezijulileyo izibunu ezimfushane kufanele kube parallel phansi.
2. Squat nge barbell esifubeni sakhe. Lo msebenzi esiphezulu umthwalo phezu quadriceps futhi ivumela izigaba sokuqala ukulawula isikhundla emuva, abavumi Sgorbati wakhe.
3. Umlenze Isandiso ku Simulator bawente. Kufanele kwenziwe ekuqaleni imilenze Amazing, njengoba nje kuvamile namanje efudumele ezinhle kakhulu kuze imisipha imilenze.
4. Ukuqamba Amanga cindezela umlenze Simulator. Lokhu kungenziwa esikhundleni ezimfushane barbell kulabo izinkinga emuva noma awukwazi ukufunda indlela lisithekile kahle.

umzimba yesibili

Ngandlela-thile, kunenkolelo ukuthi lunges phambili nge dumbbells kumele kwenziwe kuphela amantombazane ufuna ukwandisa okwamanje izibunu. Lokhu nge amplitude akuphelele wehlise amadolo phansi ngokutshekisa umzimba ezincane phambili kakhulu ngempumelelo Kutfutfukisa quadriceps ethangeni e amantombazane nabafana. Ngu zokuhlanganisa lesi sivivinyo ku umlenze ngamunye Amazing, izinyanga ezimbalwa ukuqeqeshwa okukhulu, ongayifinyelela nice impumuzo quadriceps.

kungase kutholakale Hack Simulator ezimfushane kahle. Nge umthwalo sakugcina ngemuva aphansi kungaba zithole imiphumela emihle kakhulu ekuthuthukeni quadriceps. Ngokungafani ezimfushane barbell nasemlenzeni cindezela amanga kule Simulator kulula kakhulu ukushintsha ekwakhiweni izinyawo, ukushintsha umthwalo phezu kwamakhanda ezahlukene quadriceps.

Indlela ukwenza

Bonisa ku quadriceps ethangeni zidinga amasu ukusebenza ethize. Okokuqala asikwazi qondanisa ngokuphelele imilenze ngesikhathi edolweni, kungenjalo ukugwema ukulimala ngisho nalapho eqhuba nge isisindo ongaphakeme. Mayelana jerks ngesikhathi umsebenzi, futhi, kudingeka ukhohlwe. Ngokuzimisela? Kuyadingeka ukunciphisa isisindo. Phakathi umsebenzi kudingekile ukuba sikwazi ukuphefumula ngendlela efanele. Inhale - flexion, exhale - ku isandiso.

Quadriceps ethangeni - isicubu esikhulu kakhulu ukuthi ungaphakathi inqubo yokulayisha nomthelela obonakalayo blood pressure, uzotshala imiqulu emikhulu igazi emzimbeni, okungaholela ukwanda kwenhliziyo. Ngakho-ke, phakathi amasethi ukuthatha ikhefu of mayelana amabili imizuzu ukubuyisela ingcindezi. Uma uqaphela isiyezi ngemva kokuzivivinya, ukuphumula kufanele sinwetshwe. Phakathi Amazing, qiniseka ukudicilela ukusetshenziswa, kungenjalo amanzi emzimbeni banal kuzoholela ekuncipheni amandla.