Ukuzivocavoca ama-Quadriceps ama-6 okusimamisa amadolo

-Delile

• 1. Isandiso sesitezi
• 2. Ukwehla kwesithende se-lateral
• 3. Isinyathelo phansi
• 4. Isandiso somlenze
• 5. Umlenze owodwa uphakamisa
• 6.Ukuvula amadolo wesikhumulo (TKEs)
• Ukuthatha

Ukubuka konke

I-vastus medialis ingenye yemisipha emine ye-quadriceps, etholakala ngaphambili kwethanga lakho, ngaphezu kwe-kneecap yakho. Kungaphakathi impela. Uma welula umlenze wakho ngokugcwele, ungazizwa futhi kwesinye isikhathi ubone le nkontileka yemisipha.

Leyo ngxenye yemisipha engaphezulu nje kwe-kneecap ibizwa ngokuthi yi-vastus medialis oblique (VMO).

I-vastus medialis yakho isiza ukuzinzisa i-kneecap yakho futhi uyigcine ilayini lapho uguqa ngamadolo. Uma unezinhlungu emadolweni noma ukulimala kwamadolo, kungahle kube ngenxa yobuthakathaka be-vastus medialis yakho noma eminye imisipha ye-quadriceps.

Ngenkathi ungakwazi ukuqinisa amadolo akho ngobuchwepheshe, ungaqinisa imisipha ezungeze amadolo akho ukusiza ukuqinisa idolo nokugwema ukulimala. Ukuba nemisipha eqinile ye-vastus medialis kuzosiza ukuvimbela ukulimala kwamadolo.

Nayi imithambo ye-vastus medialis ongayenza masonto onke ekhaya noma ejimini.

1. Isandiso sesitezi

Lo msebenzi uhlukanisa i-vastus medialis yakho. Ukuhlala ubude ngokuma okufanelekile kubaluleke kakhulu ngalokhu kuvivinya umzimba. Uma uzizwa uzungeza phambili, zama ukuhlala ngomhlane, amahlombe nezinqe odongeni.

Izisetshenziswa ezisetshenzisiwe: umata, udonga, nezisindo zamaqakala (uma uthanda)

Imisipha yasebenza: ama-quadriceps

1. Hlala phansi phansi ngokuma okude. Amahlombe akho kufanele adonswe phansi ngomhlane nesifuba sakho siziqhenye. Gobisa idolo lakho langakwesokunxele esifubeni sakho ngonyawo lwakho lwesobunxele phansi. Nweba umlenze wakho wokunene phambi kwakho unyawo lwakho lukhombe kancane ngakwesokudla sakho.
2. Bamba ngaphansi kwedolo lakho langakwesobunxele izandla zombili zihlangene, bese ugcina isikwele sakho sokunene siguquguquke isikhathi salo msebenzi.
3. Khipha umoya. Ngaphandle kokulahlekelwa ukuma kwakho noma ukuncika odongeni, phakamisa umlenze wakho wokudla phezulu emoyeni ngangokunokwenzeka. Bamba lesi sikhundla ngokubala okungu-1.
4. Faka futhi wehlise kancane umlenze wakho wesokudla ubuyele endaweni yakho yokuqala. Zama ukungasilimazi isithende sakho sokudla emuva phansi.
5. Phindaphinda okungu-12 ngamasethi ama-3 kuye kwayi-4, bese ushintsha imilenze. Uma uthola ukuthi ukuzivocavoca kulula, engeza isisindo seqakala esilele ethangeni (hhayi eqakaleni) lomlenze oweluliwe, bese wenza umsebenzi ofanayo wenani elifanayo lokuphindaphinda.

Ithiphu yengcweti: Uma ungakwazi ukuphakamisa umlenze wakho nhlobo, ungadikibali. Kuvamile impela, futhi nje kusho ukuthi udinga ukuqinisa i-vastus medialis yakho.

Kodwa-ke, kufanele uzizwe ukhonkolo ngaphezu kwedolo lakho. Beka isandla sakho sokudla ethangeni lakho langakwesokudla ngenhla kwedolo bese uthi ukubamba kancane kwesobunxele. Njengoba uguquguqula ama-quadriceps, kufanele uzwe ukuthinteka kwemisipha ye-vastus medialis.

Njengoba uba namandla, uzokwazi ukuphakamisa umlenze wakho phansi.

2. Ukwehla kwesithende se-lateral

Lokhu kuhamba kusiza ukuqinisa imisipha ngaphambili nangemuva kwemilenze yakho nangaphansi kwakho, okusiza ukuba ugoge futhi uwele kahle ngaphandle kobuhlungu bamadolo. Yomibili imilenze izoqiniswa ngasikhathi sinye kulo msebenzi.

Umlenze owodwa uzohlala ucindezela isinyathelo, ngenkathi imisipha yomunye izofakwa inkontileka futhi ilawula ukwehla phakathi kwalokhu kuvivinya umzimba.

Izisetshenziswa ezisetshenzisiwe: izisindo zokuhamba nezinyawo (kuyakhetheka)

Imisipha yasebenza: ama-quadriceps, ama-glutes, imisipha, namathole

1. Yima mude umlenze wakho wesobunxele uqonde kodwa ungakhiyiwe futhi unyawo lwakho lokunene luphumule esinyathelweni esincane. Idolo lakho langakwesokudla kufanele ligobeke kancane, futhi unyawo lwakho lwesobunxele kufanele lube phansi phansi. Idolo lakho langakwesokudla akufanele lidlule ezinzwaneni zakho. Cindezela umnyombo wakho webhalansi.
2. Exhale bese uphakamisa umlenze wakho wesokudla kuze kube yilapho imilenze yomibili iqondiswa ngokuphelele. Zama ukugcina izinga lezinqulu zakho njengoba ukhuphuka.
3. Faka, khontraka i-quadriceps yakho yangakwesobunxele, bese wehlise kancane unyawo lwakho lwesobunxele emuva endaweni yakho yokuqala.
4. Phinda izikhathi eziyi-15 ngamasethi ama-3 kuye kwayi-4, bese uphinda ngomlenze wakho wesobunxele ku-stepper nomlenze wakho wesokudla phansi, ulawula ingxenye engemihle yalokhu kuhamba.

Ithiphu yengcweti: Sebenzisa isinyathelo esincane. Awufuni ukuzwa noma yibuphi ubuhlungu kunoma yiliphi idolo.

3. Isinyathelo phansi

Uma uqiniseka ngebhalansi yakho, ungasusa unyawo lwakho lwesobunxele esiteji bese ubamba ngaphambi kokuqala ukunyakaza.

Qala ngesinyathelo esincane ukuqinisekisa induduzo ekuhlanganyeleni kwamadolo. Ungahlala uthuthukela esiteji esiphezulu, njengoba kukhonjisiwe, lapho uzizwa ukhululekile futhi imisipha yakho iba namandla. Njengasemsebenzini owedlule, lokhu kuhamba kuzoqinisa womabili amadolo ngasikhathi sinye.

Izisetshenziswa ezisetshenzisiwe: i-stepper, nezisindo zamaqakala (kuyakhetheka)

Imisipha yasebenza: ama-quadriceps, imisipha, namathole

1. Yima ngonyawo lwakho lokunene esitebhisini nonyawo lwesobunxele uye eceleni.
2. Adonse umoya. Flex quadriceps yakho yangakwesobunxele, bese ugoba idolo lakho langakwesokudla kuze kube yilapho unyawo lwakho lwesobunxele luyisicaba phansi. Futhi, zama ukugcina izinga lezinqulu zakho ngaso sonke isikhathi.
3. Exhale, hlanganisa umnyombo wakho, susa unyawo lwakho lwesobunxele, bese ubuyela lapho uqala khona.
4. Phinda izikhathi eziyi-15 ngamasethi ama-3 kuye kwayi-4, bese ushintsha imilenze.

4. Isandiso somlenze

Lo msebenzi ungawenza ekhaya ngesihlalo nangebhande lokumelana noma kumshini wokunweba umlenze. Kodwa-ke, uzoguqula ukunyakaza kokwandiswa komlenze, njengoba indlela lo mshini osetshenziswa ngayo ngokujwayelekile ubeka ingcindezi enkulu emadolweni.

Lokhu kuvivinya umzimba kuthatha ukuzivocavoca umzimba kokuqala, ukwelulwa phansi, kuye ezingeni elilandelayo, ngesisindo esingeziwe.

Izisetshenziswa ezisetshenzisiwe: isihlalo nebhendi lokumelana noma umshini wokunweba umlenze

Imisipha yasebenza: ama-quadriceps

1. Hlala ubude esihlalweni, uzikotele ngaphambili kwesihlalo.
2. Songa ibhande lokumelana neqakala lakho, bese wondla ibhande ngaphansi kwesihlalo, ozolibuyisela emuva bese ulibamba ngesandla sakho.
3. Exhale futhi ngokunyakaza okukodwa unwebe kancane umlenze wakho ekunwebeni okugcwele phambi kwakho.
4. Donsa, yenza inkontileka ama-quadriceps akho, bese wehlise kancane umlenze ubuyele ezinyangeni ezingama-30.
5. Yenza okuphindaphindwayo okungu-15 ngamasethi ama-3 kuye kwangama-4Khumbula ukugcina leyo engeli engu-30 degree kuze kube yilapho idolo lakho liphilile futhi.

5. Umlenze owodwa uphakamisa

Lokhu kuvivinya umzimba kungenziwa noma kuphi lapho unemishini noma ungenayo.

Izisetshenziswa ezisetshenzisiwe: umata noma indawo eyisicaba, ithawula, nesisindo seqakala (uma uthanda)

Imisipha yasebenza: ama-quadriceps, imisipha, amathole nama-glutes

1. Lala ngomhlane idolo lakho langakwesobunxele ligobile futhi unyawo lwakho lwangakwesobunxele lubheke emethini. Nweba ngokugcwele umlenze wakho wokunene phambi kwakho, ubeke isisindo seqakala ethangeni lakho, uma ufisa. Uma ngabe okokuqala ngqa ukwenza lo msebenzi, ungasebenzisi isisindo.
2. Cindezela umnyombo wakho, thinta i-quadriceps yakho yangakwesokudla, bese uphakamisa umlenze wakho wangakwesokudla cishe ngamasentimitha ama-2 ukusuka kumata. Yigcine iphakeme ngesikhathi salo msebenzi. Qiniseka ukuthi awuhlanganisi umhlane wakho. Awufuni noma yisiphi isikhala phakathi komhlane wakho nomata.
3. Adonse umoya. Ngenkontileka yakho yangakwesokudla enenkontileka, phakamisa umlenze wakho wangakwesokudla kuze kube yilapho ithanga lakho langakwesokudla lilingana nethanga lakho lesobunxele. Bamba lesi sikhundla ngokubala okungu-1.
4. Exhale futhi ngendlela elawulwa kancane, yehlisa umlenze wakho wangakwesokudla phansi lapho uqala khona, uwugcine cishe ngamasentimitha amabili ukusuka kumata.
5. Phinda izikhathi eziyi-15 ngamasethi ama-3 kuye kwayi-4, bese ushintsha imilenze.

Ithiphu yengcweti: Kubalulekile ukuphakamisa umlenze wakho wangakwesokudla kuphela phezulu kwethanga lakho langakwesobunxele. Uma uliphakamisa noma liphezulu, awuliqinisi idolo lakho, uphonsela inselelo ukuguquguquka kwakho kwe-hip. Akukhona lokho okwenzelwa lo msebenzi.

6.Ukuvula amadolo wesikhumulo (TKEs)

Izisetshenziswa ezisetshenzisiwe: Amabhendi ama-2 wokumelana

Imisipha yasebenza: ama-quadriceps

1. Bopha ibhande lokumelana eduze kwehange eliqinile, bese uslayida omunye uphele phezulu ngaphezulu kongemuva kwedolo lakho langakwesokudla, ubheke kuleli hange. Phindela emuva kuze kube yilapho ibhande lihlanjululwa. Qondanisa umlenze wakho wesobunxele, bese ugcina idolo lakho langakwesokudla ligobile.
2. Exhale bese uphusha idolo lakho langakwesokudla emuva ukuze uqondane nedolo lakho langakwesokunxele, futhi wenze ihaba ngokweqile ukusikwa ku-quadricep yakho yangakwesokudla. Futhi, ufuna ukubona noma okungenani uzizwe ukuqina kwe-vastus medialis kanye nenkontileka. Bamba lesi sikhundla ngokumelana nesibalo esingu-1.
3. Faka futhi ukhulule kancane ukungezwani ebhandeni lokumelana, uguqe idolo lakho langakwesokudla libuyele endaweni yakho yokuqala. Uma ungazizwanga uphikiswa kwi-vastus medialis yakho, bamba ibhande elijiyile noma uhambele kude ne-anchor, okwenza ibhendi ibe nehlazo.
4. Phindaphinda okungu-15 ngamasethi ama-3 kuye kwayi-4, bese uphinda emlenzeni wakho wesobunxele.

Ukuthatha

Iningi labantu lizwa ubuhlungu bamadolo ngesikhathi esithile empilweni yabo. Ukuqinisa imisipha nemisipha ezungeze amadolo akho kungasiza ukuzinzisa nokuvikela idolo lakho.

Lokhu kuzilolonga kudalwe nguKat Miller, CPT. Uvezwe kwiDaily Post, ungumbhali wokuzimela ngokuzimela, futhi ungumnikazi Ukuqina noKat. Njengamanje uqeqesha eManhattan elite Upper East Side Brownings Fitness Studio, ungumqeqeshi womuntu siqu eNew York Health and Racquet Club maphakathi nedolobha iManhattan, futhi ufundisa ikamu lamabhuzu.