Superior Pre-Trot-Stratch Kugadziriswa kweiyo chaiyo kukanganisa pane quadriceps.
Chisikwa chechiitiko chinoenderana neQuad uye chidya chetsoka sesimba curves.
Akazvimirira gumbo rekuwedzera maoko akakura ebvi rebvi.
Kumashure kwechigaro uye kugadziridzwa kuti uendeke vashandisi vekodhi dzakasiyana uye saizi.
A Super akagadzikana foam roller anova nechokwadi chekuti unosimudza pasina chero kusagadzikana.
Kupihwa kwekupokana kwekureruka kwekutanga kupokana. Iyo iso-yakazotevera gumbo rekuwedzera mrabha inokanganisa quadriceps, ndedzipi hombe mhasuru dzemberi dzechidya.
Kuvaka quadriceps kunogona kubatsira kuwedzera simba rekutora mafambiro, izvo zvinogona kubatsira mumitambo yakadai sebhora uye zvakare mune yerudzi rwehondo.
Yakawanda-yakagadziridzwa quads inobatsira kuchengetedza mwero uchiita kiredhio kudzidzira kana uchimhanya uye kutenderera.