LEG EXTENSION
Ukunwetshwa komlenze akuwona umsebenzi lapho ukhahlela khona isitaki esisindayo, kodwa kuwumsebenzi lapho ulawula khona futhi uqondise amadolo akho ngemisipha yakho ye-quadriceps.
Izandiso zemilenze ehlezi kulula ukuziqeqesha ngokuhlukanisa ama-quadriceps, kodwa uma amadolo akho engahambisani kahle ne-eksisi yomshini noma usebenzisa i-kickback ezansi, kungabangela ukungakhululeki. Vikela umhlane wakho kanye ne-pelvis ku-pad, beka i-roller phezu kwamaqakala akho, bese uphakamisa futhi wehlise kancane phakathi kwebanga elingenabuhlungu.
- Imisipha eyinhloko
- Ama-Quadriceps
- Imisipha esekelayo
- Imisipha yangaphambili ye-Tibialis, imisipha ye-hip stabilizer
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwetshwa kwedolo
Ngingakwazi yini ukuwaqondisa ngokugcwele amadolo ami?
Kuyenzeka ukuyiqondisa ngokuyilawula ngaphandle kobuhlungu, kodwa ungayikhiyi kanzima ngenxa ye-inertia. Uma ungakhululekile, yima ngaphambi nje kokunwetshwa okugcwele futhi ugcine ukufinyela.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa i-backrest ne-eksisi yamadolo
Lungisa ukujula kwesihlalo ukuze umugqa ohlangene wamadolo usondele ku-axis yomshini wokuzungezisa. Beka izinqe zakho nomhlane phezu kwephedi bese ubamba isibambo kancane.
- 2
Ukulungisa ama-roller kanye nebanga lokuqala
Beka i-roller ngaphansi kwe-shin yakho ngenhla nje kwelunga lakho leqakala. Lungisa i-angle yokuqala ukuze amadolo akho angagobi ngokweqile noma abangele ubuhlungu.
- 3
Ukunwetshwa kwedolo ngama-quadriceps
Exhale futhi uphakamise ama-shins akho. Khomba izinzwane zakho namadolo phambili futhi ugweme ukuphakamisa i-pelvis yakho esihlalweni.
- 4
Lawula phezulu futhi wehlise kancane
Yehlisa ijubane ukuze ucindezele ingaphambili lamathanga akho ngaphambi kokugqashuka futhi uvale amadolo akho. Faka umoya bese ubuyela endaweni yokuqala imizuzwana emi-2 ukuya kwemi-3.
KNEE AXIS
Umugqa ohlangene wamadolo kanye ne-eksisi yomshini kufanele kube seduze ukuze i-roller ilandele ngokwemvelo.
I-off-axis ingabangela ama-roller ukuthi asunduze ama-shins akho phezulu naphansi noma enze umzimba wakho unyakaze esihlalweni. Qondanisa ngokubukeka umugqa ohlangene eduze kwedolo lakho nendawo yokujikeleza yomshini.
Ngokuya ngesakhiwo somshini, ingase ingafani kahle, ngakho-ke beka kuqala isikhundla esingabangeli ubuhlungu nokushelela ngesikhathi sokuphindaphinda.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Amadolo ku-eksisi, i-pelvis esihlalweni.”
CONTROLLED LOCKOUT
Phezulu akulona iphuzu lapho ukhahlela khona kanzima, kodwa iphuzu lapho wehlisa ijubane futhi wenze isivumelwano
Lapho uqondisa ngokushesha amadolo akho ngenxa ye-inertia, isitaki sesisindo siyanyakaza nokushaqeka kudluliselwa emalungeni. Yehlisa ijubane njengoba usondela phezulu.
Uma ukunwetshwa okugcwele kungakhululekile, ungama nge-engeli engabangeli buhlungu. Izindlela ezifanayo nokwehla kancane kubekwa phambili kububanzi bempinda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
khahlela phezulu usuka phansi ngokuhlehla
- Lokho okubonayo
- Izitaki ze-Shins pop nesisindo ziyanyakaza emlenzeni wokuqala.
- Imbangela engaba khona
- I-engeli yokuqala ijule kakhulu noma isisindo sisinda kakhulu.
- Indlela yokulungisa
- Yehlisa ibanga lokuqala nesisindo, phumuza isekhondi elingu-1 bese uphakamisa ngobumnene.
I-Pelvis iphakanyiswe esihlalweni
- Lokho okubonayo
- Njengoba ufika phezulu, izinqulu zakho zishelela phambili nomhlane wakho ongezansi uyakhuphuka.
- Imbangela engaba khona
- Inxephezela nge-torso namajoyinti e-hip ukuze ikhulise i-roller.
- Indlela yokulungisa
- Lungisa kabusha ingemuva nesihlalo, uzinzise ngezibambo, futhi wehlise isisindo.
Amadolo avala kancane
- Lokho okubonayo
- Imisebenzi evela phezulu kanye nokungezwani kwethanga kuyanyamalala.
- Imbangela engaba khona
- Ukuqeda i-rep ngokusebenzisa inertia noma ukuzama ukuphumula phezulu.
- Indlela yokulungisa
- Yehlisa ijubane futhi usekele ngama-quadriceps akho isekhondi elingu-1 endaweni lapho ucishe uqonde khona.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Hlala futhi uqondise amadolo akho
Hlola ububanzi bokunwetshwa kwamadolo angenabuhlungu ngaphandle kokumelana.
Khanyisa isandiso sezinyawo zombili
Funda i-eksisi yomshini nezilungiselelo zerola.
Isandiso Somlenze Wetempo
Khulisa ukulawula kwe-quadriceps ngokwehla okuyimizuzwana emi-3.
Isandiso somlenze owodwa
Hlola umehluko phakathi kwesobunxele nesokudla, kodwa beka i-pelvis yakho ngaphambili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi angu-2 njengendlela yokuzivocavoca ngemva kwama-squats noma ukucindezela umlenze, ukwandisa ama-reps lapho amadolo akho ekhululekile futhi ungakwazi ukulawula ukwehla.
Ukubala
10–15 izikhathi
isekhondi elingu-1 phezulu, imizuzwana engu-2-3 yokwehla
Isethi
2–3 amasethi
60–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Isamba sevolumu ye-quadriceps kanye ne-summary
- Uma usulawula phezulu naphansi ngaphandle kobuhlungu bedolo, khulisa inani lokuphindaphinda kuqala.
- Uma uzwa i-kickback noma i-pelvic lift, yehlisa isisindo kanye nebanga lokuqala.
- Uma uzwa izinhlungu ezibukhali noma ukuvuvukala phambi kwedolo lakho, yeka ukuvivinya umzimba futhi ufune ukuhlolwa kochwepheshe.
Imibuzo evame ukubuzwa
Ingabe ukushintsha isiqondiso sezinzwane zami kungaqinisa imisipha ethile ye-quadriceps?
Ukuphendula izinzwane zakho ngokuphawulekayo kungenza amadolo akho angahambi kahle. Ngokuyisisekelo, beka phambili amabanga azinzile nemithwalo eqhubekayo ngezinyawo namadolo akho ngaphambili.
Uma amadolo ami ebuhlungu, ngingaqhubeka nezinsimbi ezilula?
Ubuhlungu obubukhali noma ukungakhululeki okuba kubi kakhulu ngokuphindaphinda akubhekwa njengokukhathala okuvamile kwemisipha. Uma iqhubeka ngisho nangemva kokulungisa izilungiselelo nobubanzi, yima futhi uthole ukuhlaziya.
