Superior pre-stretch zvigadziriso zvekukanganisa chaiko paquadriceps.
Chiito chemusikirwo chinoenderana nequad uye chidya chemhasuru yesimba macurves.
Kuzvimiririra gumbo rekuwedzera maoko akanaka kune rehab yemabvi.
Chigaro chekumashure uye chigadziriswe kuti chienderane nevashandisi vehurefu nehukuru hwakasiyana.
Iyo yakanyanya kugadzikana foam roller inoita shuwa kuti unosimudza pasina chero kusagadzikana.
Kupihwa kwe counterbalance yekureruka kutanga kuramba. Iyo ISO-lateral leg yekuwedzera muchina inokanganisa quadriceps, ari mamhasuru makuru epamberi pehudyu.
Kuvaka iyo quadriceps kunogona kubatsira kuwedzera simba rekukava mafambiro, izvo zvinogona kubatsira kumitambo yakaita senhabvu uye zvakare mune zvehondo.
Maquadhi akagadzirwa zvakanaka anobatsira kuchengetedza chiyero paunenge uchiita maekisesaizi eCardio kana uchimhanya uye uchichovha bhasikoro.