MND-HA37 Nyanzvi yekuvaka muviri kusimba midziyo Akagara Gumbo Kuwedzerwa

Kuwedzerwa kwegumbo, kana kuwedzera kwemabvi, imhando yekudzidzira simba rekudzidzira. Iko kufamba kwakanaka kwekusimbisa quadriceps yako, iri pamberi pemakumbo ako epamusoro.

Kuwedzerwa kwemakumbo maekisesaizi anowanzoitwa nemuchina wekurevera. Iwe unogara pachigaro chakaputirwa uye kusimudza bhari rakaputirwa nemakumbo ako. Chiitwa chinoshanda kunyanya mhasuru dze quadriceps dzemberi kwehudyu — rectus femoris uye tsandanyama huru. Unogona kushandisa chiitwa ichi kuvaka yakaderera simba remuviri uye tsandanyama tsananguro sechikamu chesimba rekudzidzisa kurovedza muviri.

Kuwedzerwa kwegumbo kunonangana ne quadriceps, iyo mikuru mikuru yepamberi pehudyu. Nehunyanzvi, iyi i "open chain kinetic" kurovedza muviri, iyo yakasiyana ne "yakavharwa ketani kinetic exercise," sengesquat.1 Musiyano ndewekuti paku squat nhengo yemuviri yauri kuekisesaiza yakasungirirwa (tsoka dziri pasi), uku mukuwedzera kwegumbo unenge uchifambisa padded bar zvichireva kuti makumbo ako haana kumira sezvaanoita. basa, uye nokudaro ketani yekufambisa yakazaruka mukuwedzera kwegumbo.

Iyo quads yakagadziridzwa zvakanaka mukuchovha bhasikoro, asi kana cardio yako ichimhanya kana kufamba iwe unenge uchinyanya kurovedza hamstrings kuseri kwehudyu. Muchiitiko ichi, iwe ungada kukudziridza quads kuti ive yakawanda mukuenzanisa. Kuvaka ma quads ako kunogonawo kuwedzera simba rekukava mafambiro, izvo zvinogona kubatsira mumitambo yakaita senhabvu kana martial arts.