MND-HA37 Midziyo yekurovedza muviri yehunyanzvi yekuwedzera makumbo

Kutambanudza gumbo, kana kuti kuwedzera ibvi, rudzi rwekurovedza muviri kwekusimbisa simba. Ichi chiito chakanaka chekusimbisa makumbo ako emakumbo, ari pamberi pemakumbo ako ekumusoro.

Kutambanudza makumbo maekisesaizi anowanzoitwa nemuchina we lever. Unogara pachigaro chine padded wosimudza bhaa rine padded nemakumbo ako. Maekisesaizi aya anoshanda zvakanyanya mumhasuru dze quadriceps dziri pamberi pechidya—rectus femoris nemhasuru dze vastus. Unogona kushandisa chiitwa ichi kuvaka simba remuviri rakaderera uye tsandanyama sechikamu chekurovedza muviri kwekusimbisa simba.

Kutambanudza gumbo kunotarisa quadriceps, inova tsandanyama huru dziri pamberi pechidya. Chaizvoizvo, ichi chiitiko che "open chain kinetic", chakasiyana ne "closed chain kinetic exercise," sengesquat.1 Musiyano ndewekuti mu squat, chikamu chemuviri chauri kurovedza muviri chakasungirirwa (tsoka dziri pasi), ukuwo mu gumbo rakatambanudzwa, uri kufambisa bhaa rakasungirirwa, zvinoreva kuti makumbo ako haana kumira sezvaanoshanda, saka cheni yekufamba yakavhurika mu gumbo rakatambanudzwa.

Ma quads akagadzirwa zvakanaka mukufambisa bhasikoro, asi kana cardio yako ichimhanya kana kufamba unenge uchinyanya kushandisa hamstrings dziri kumashure kwechidya. Panyaya iyi, ungangoda kukudziridza ma quads kuti ave akaenzana. Kuvaka ma quads ako kunogonawo kuwedzera simba rekufamba uchikakava, izvo zvinogona kubatsira mumitambo yakaita senhabvu kana martial arts.