6 Quadriceps Exercises Kudzikamisa iyo Knee

Zvemukati

• 1. Kuwedzera pasi
• 2. Kudonhedza chitsitsinho
• 3. Nhanho pasi
• 4. Kuwedzera kwegumbo
• 5. Gumbo rimwe chete rinosimudza
• 6.Kuguma kwemabvi kuwedzerwa (TKEs)
• Kutora

Mhedziso

Iyo greatus medialis ndeimwe yeane quadriceps mhasuru, iri pamberi pechidya chako, pamusoro pebvi rako. Ndiro remukati-kati. Paunotambanudza gumbo rako zvizere, unogona kunzwa uye dzimwe nguva uchiona chibvumirano chetsandanyama ichi.

Icho chikamu chetsandanyama icho chiri pamusoro pe kneecap chinotumidzwa seiyo vastus medialis oblique (VMO).

Yako greatus medialis inobatsira kudzikamisa mabvi ako uye kuichengeta iri mumutsara kana iwe uchikotamisa mabvi ako. Kana iwe uine marwadzo emabvi kana kukuvara kwemabvi, zvinogona kunge zvichikonzerwa nekushaya simba kwehukuru hwako medialis kana imwe tsandanyama dzequadriceps.

Kunyange iwe usingakwanise kusimbisa mabvi ako, iwe unogona kusimbisa mhasuru dzakakomberedza mabvi ako kuti ubatsire kudzikamisa ibvi uye kudzivirira kukuvara. Kuva nesimba rakakura medusis medialis kunobatsira kudzivirira kukuvara kwemabvi.

Heano mamwe emahara medialis maekisesaizi aunogona kuita vhiki nevhiki kumba kana mune yekurovedza muviri.

1. Kuwedzera pasi

Ichi chiitwa chinoparadzanisa yako greatus medialis. Kugara wakareba nekumira kwakakodzera kwakakosha neichi chiitiko. Kana iwe uchinzwa iwe kutenderera kumberi, edza kugara nemusana, mapendekete, uye magaro kumadziro.

Zvishandiso zvinoshandiswa: mat, madziro, uye uremu hwemakumbo (sarudzo)

Tsandanyama dzakashanda: quadriceps

1. Gara pasi pasi nehurefu hwakareba. Mafudzi ako anofanirwa kukweverwa pasi musana wako nechipfuva chako kudada. Bhendesa ibvi rako rekuruboshwe mukati kuchipfuva chako netsoka yako yekuruboshwe yakati sandara pasi. Wedzera gumbo rako rerudyi pamberi pako netsoka yako ichinongedza zvishoma kurudyi kwako.
2. Bata pasi pebvi rako rekuruboshwe nemaoko maviri akapindirana, uye chengeta yako yekurudyi quad yakachinjika kwenguva yeichi chiitiko.
3. Exhale. Pasina kurasikirwa nemamiriro ako kana kusendamira kure nemadziro, simudza gumbo rako rerudyi mudenga mudenga zvakanyanya sezvaungagone. Bata chinzvimbo ichi kwe1 kuverenga.
4. Inhale uye zvishoma nezvishoma udzikise gumbo rako rerudyi udzokere kunzvimbo yako yekutanga. Edza kusarova chitsitsinho chako chekurudyi kudzoka pasi.
5. Ita gumi nembiri kudzokorodza kwemaseti matatu kusvika mana, wobva wachinja makumbo. Kana iwe ukaona chiitwa ichi zviri nyore, wedzera huremu hwamakumbo wakarara pamusoro pechidya (kwete pamakumbo) egumbo rakawedzerwa, uye ita zvakafanana kurovera kune imwecheteyo nhamba yekudzokorora.

Nyanzvi zano: Kana iwe usingakwanise kusimudza gumbo rako zvachose, usaore moyo. Izvo zvakajairika, uye zvinongoreva kuti iwe unofanirwa kusimbisa yako greatus medialis.

Iwe unofanirwa, zvakadaro, unzwe chibvumirano pamusoro pebvi rako. Isa ruoko rwako rwerudyi pachidya chako chekurudyi pamusoro pebvi uye zvishoma kuruboshwe. Sezvo iwe uchichinjisa iyo quadriceps, iwe unofanirwa kunzwa iyo greatus medialis mhasuru kubiridzira.

Paunenge uchisimba, unozokwanisa kusimudza gumbo rako kubva pasi.

2. Kudonhedza chitsitsinho

Kufamba uku kunobatsira kusimbisa mhasuru kumberi nekumashure kwemakumbo ako uye musana wako wezasi, uyo unobatsira iwe kusvetuka uye kukwikwidza mushe pasina kurwadziwa kwemabvi. Makumbo ese ari maviri achasimbiswa panguva imwechete muchiitwa ichi.

Rimwe gumbo rinogara richisundira padanho, apo mhasuru dzeimwe dzichabatwa uye kudzora kuburuka panguva yechiitwa ichi.

Zvishandiso zvinoshandiswa: inotsika uye uremu hwemakumbo (zvingasarudzika)

Tsandanyama dzakashanda: quadriceps, glutes, hamstrings, uye mhuru

1. Mira wakareba negumbo rako rekurudyi rakatwasuka asi risina kukiyiwa uye tsoka yako yekurudyi ichizorora padiki padiki. Ibvi rako rekurudyi rinofanira kunge rakakotama, uye tsoka yako yekuruboshwe inofanirwa kunge yakati sandara pasi. Ibvi rako rerudyi harifanirwe kunge riri pamusoro pezvigunwe zvako. Dzvinya yako musimboti yekuyera.
2. Exhale uye sundira kumusoro kubva pagumbo rako rerudyi kusvikira makumbo ese atwasanudzwa zvizere. Edza kuchengeta chiuno chako pamwero paunenge uchikwira.
3. Inhale, chibvumirano chako chakasara kuruboshwe, uye zvishoma nezvishoma udzikise rutsoka rwako rweruboshwe kumashure kunzvimbo yako yekutanga.
4. Dzokorora kakapetwa ka15 kwemasekete matatu kusvika mana, wobva wadzokorora negumbo rako rekuruboshwe panotsika negumbo rako rerudyi pasi, uchidzora chikamu chisina kunaka cheichi chiitiko.

Nyanzvi zano: Shandisa nhanho diki. Iwe haudi kunzwa chero kurwadziwa mune chero mabvi.

3. Nhanho pasi

Kana iwe uine chivimbo nechiyero chako, unogona kutsika tsoka yako yekuruboshwe kubva padanho uye wobata usati watanga kufamba.

Kutanga nedanho rakaderera kuti uve nechokwadi chekunyaradzwa mumabvi akabatanidzwa. Unogona kugara uchifambira mberi kuenda padanho repamusoro, sekuratidzwa, kana iwe uchinzwa kugadzikana uye tsandanyama dzako dzichiwedzera kusimba Sezvakaita chiitiko chekare, kufamba uku kuchasimbisa mabvi ese panguva imwe chete.

Zvishandiso zvinoshandiswa: inotsika, uye uremu hwemakumbo (zvingasarudzika)

Tsandanyama dzakashanda: quadriceps, hamstrings, uye mhuru

1. Mira netsoka yako yekurudyi padanho uye tsoka yako yekuruboshwe uende parutivi.
2. Kufema. Flex yako kuruboshwe quadriceps, uye bend ibvi rako rerudyi kusvikira tsoka yako yekuruboshwe yakati sandara pasi. Zvekare, edza kuchengeta chiuno chako chakamira nguva dzose.
3. Exhale, bata wako wepakati, pusha tsoka yako yekuruboshwe, uye dzoka kunzvimbo yako yekutanga.
4. Dzokorora gumi neshanu kwemaseti matatu kusvika mana, wobva wachinja makumbo.

4. Kuwedzera kwegumbo

Iwe unogona kuita chiitwa ichi pamba uine chigaro uye bhendi rekudzivirira kana pamushini wekuwedzera gumbo. Zvisinei, iwe unoshandura kufamba kwekuwedzera kwegumbo, semaitiro mashandisiro emuchina uyu anoisa kumanikidza kwakanyanya pamabvi.

Chiitwa ichi chinotora iko kwekutanga kurovedza muviri, kuwedzera kwepasi, kuenda padanho rinotevera, nehuremu hwakawedzerwa.

Zvishandiso zvinoshandiswa: chigaro uye bhendi rekudzivirira kana muchina wekuwedzera gumbo

Tsandanyama dzakashanda: quadriceps

1. Gara wakareba pachigaro, uye zviboorere kumberi kwechigaro.
2. Putira bhanhire rekudzivirira rakakomberedza bhanhire rako, uye fudza bhandi pasi pechigaro, icho chauchazosvika kumashure wobata neruoko.
3. Exhale uye mune kumwe kufamba zvishoma nezvishoma wedzera gumbo rako kuzere kuwedzera pamberi pako.
4. Inhale, contract your quadriceps, uye zvishoma nezvishoma udzikise gumbo kumashure kusvika pamadhigirii makumi matatu.
5. Ita 15 kudzokorora kwemaseti matatu kusvika mana.Rangarira kuchengeta iyo 30-degree angle kusvikira bvi rako riine hutano zvakare.

5. Gumbo rimwe chete rinosimudza

Ichi chiitwa chinogona kuitwa chero kupi kana pasina michina.

Zvishandiso zvinoshandiswa: bonde kana sandara pamusoro, tauro, uye huremu hwemakumbo (sarudzo)

Tsandanyama dzakashanda: quadriceps, hamstrings, mhuru, uye glutes

1. Nhema kumusana kwako nebvi rako rekuruboshwe rakakotama uye tsoka yako yekuruboshwe yakati sandara pameti. Tambanudza zvakakwana gumbo rako rerudyi pamberi pako, uchiisa uremu hwemakumbo pachidya chako, kana zvichidikanwa. Kana ino inguva yako yekutanga kuita chiitiko ichi, usashandise huremu.
2. Dzvinya musimboti wako, chibvumirano chako chakarurama quadriceps, uye simudza gumbo rako rerudyi anenge 2 inches kubva pamuti. Chengetedza yakakwidziridzwa kwenguva yenguva yechiitwa ichi. Ita shuwa kuti hausi kumisikidza musana wako. Iwe haudi chero nzvimbo pakati pemusana wako nemate.
3. Kufema. Uine yako kurudyi quadricep chibvumirano, simudza gumbo rako rekurudyi kumusoro kusvikira gumbo rako rerudyi riite nebandauko rako rekuruboshwe. Bata chinzvimbo ichi kwe1 kuverenga.
4. Exhale uye nenzira inodzora inodzora, dzikisa gumbo rako rerudyi pasi pane chako chinzvimbo, uchichengeta anenge 2 masendimita kure nemubhedha.
5. Dzokorora gumi neshanu kwemaseti matatu kusvika mana, wobva wachinja makumbo.

Nyanzvi zano: Zvakakosha kusimudza gumbo rako rekurudyi chete zvakakwira sehudyu rako rekuruboshwe. Kana iwe ukasimudza chero chakakwirira, hausi kusimbisa ibvi rako, uri kupokana nehudyu yako kushanduka. Izvo hazvisi izvo chiitwa ichi.

6.Kuguma kwemabvi kuwedzerwa (TKEs)

Zvishandiso zvinoshandiswa: 2 ekudzivirira mabhendi

Tsandanyama dzakashanda: quadriceps

1. Sunga bhendi rekudzivirira kutenderedza anchor yakasimba, woisa mumwe mugumo kusvika kumusoro zvishoma kumashure kweshure kwebvi rako rekurudyi, wakatarisana nechisimiso. Dzokera kumashure kusvikira bhendi raiswa. Ruramisa gumbo rako rekuruboshwe, uye chengeta ibvi rako rerudyi rakakotama zvishoma.
2. Exhale uye sundira ibvi rako rerudyi kumashure kuti uenzane nebvi rako rekuruboshwe, uye wedzeredza chaizvo chibatanidzo mune rako chairo quadricep. Zvekare, iwe unoda kuona kana kumbonzwa kunzwa iyo greatus medialis ichisimbisa uye kubvumirana. Bata chinzvimbo ichi nekurwisa kwe1 kuverenga.
3. Inhale uye zvishoma nezvishoma kusunungura kukakavara mubhendi rekudzivirira, kukotamisa ibvi rako rekurudyi kudzokera kunzvimbo yako yekutanga. Kana iwe usina kunzwa chero kupokana mune yako greatus medialis, tora mukobvu wakakora kana kufambira kure kure nechisungo, uchiita kuti bhendi riwedzere kutsamwa.
4. Ita 15 kudzokorora kwemaseti matatu kusvika mana, wobva wadzokorora pagumbo rako rekuruboshwe.

Kutora

Vazhinji vanhu vanoona kurwadziwa kwemabvi pane imwe nguva muhupenyu hwavo. Kusimbisa mhasuru nemisungo yakakomberedza mabvi ako kunogona kubatsira kudzikamisa uye kuchengetedza ibvi rako.

Uku kurovedza kwakagadzirwa naKat Miller, CPT. Akave akaverengerwa muDaily Post, munyori wekuzvimirira akasimba, uye muridzi Kusimba naKat. Parizvino anodzidzisa kuManhattan's elite Upper East Side Brownings Fitness Studio, mudzidzisi wega kuNew York Health uye Racquet Club iri pakati peguta reManhattan, uye anodzidzisa bhutsu.