Kuwedzerwa kwemigumbo maitiro anoshandiswa kazhinji nemushandi wemushandi muimba yekurovedza. Iwe unogara pachigaro chakasungirirwa uye unokwidza bhari yakadzika nemakumbo ako pasi. Basa racho rinonyanya kushandiswa mumasumbu e quadriceps epamberi pehudyu-rectus femoris uye masimba makuru.
Nenzira, iyi i "shinje yakasununguka kinetic" yekuenzanisa kusiyanisa kubva "chakavharwa kinetic maitiro" akadai se squats .
Misiyano ndeyokuti mu squat chikamu chemuviri chinoshandiswa chakaiswa (tsoka patsoka), iyo iri mumakumbo ekuwedzerwa yakasununguka kutama nemakumbo echikwata (iyo yakagadziriswa gumbo), uye naizvozvo shanje rekufamba rinovhurwa mumakumbo ekuwedzera.
The Leg Extension Benefits Dhiyabhorosi
Gakava rinopesana zvikuru rakasimuka mumitambo yezvakanaka zvine chokuita nekuchengetedzwa kwemakumbo ekuwedzera. Vatsoropodzi vanotaura kuti miviri yakasununguka maitiro semakumbo ekuwedzera anokwanisa kukuvadza mabvi uye kuti kunyange kukwira kwakadzika kuderera kunodzivirira. Vakawanda vadzidzisi vanoita sevanenge vachienda nemanzwi makuru, vachidzivirira makumbo ekuwedzera.
Kubva pakuverenga zvakanyanya maonero mazviri pamusoro peizvi, kusanganisira masayenzi uye maonero ehupenyu, nzvimbo yangu pane imwe nzvimbo pakati. Izvi hazvisi kugara pafence, zvisinei; iyi pfungwa inofungidzirwa kuti gumbo rinowedzera rinogona kushandiswa rakachengetedzwa rakapiwa zvishoma zvingwarira.
Kuita Chigadziro Zvimwe Zvakachengeteka
- Kana iwe uine bvi / chidya kuti ugadziriswe, tsvaka rubatsiro kubva kune unyanzvi hwemutano akakodzera, kana simba uye mamiriro emudzidzisi uyo anonyanya kukoshesa kudzidzisa kuvandudzwa. Usashamisika kana vakataura kuti vadzivise mhepo yekuwedzera yemakumbo, zvisinei kwete zvose.
- Usasimudza kurema. Iyi haisi iyo mhepo inofanira kuedza kumhanya kwepamusoro (1RM), kana kunyange yakaderera-rep, yakakwirira-simba simba conditioning.
- Usaita zvinodarika zvakapoteredza zvikamu zvitatu zvepfumbamwe kusvika kune gumi nezviviri zvakadzoka pamutoro wepamusoro. Iwe haufaniri kuita chero izvo zvinodanwa kutsungirira zvinowedzera nekudzokorora zvakakwirira pamakumbo ekuwedzera.
- Usashandise gumbo rekuwedzera kushandiswa chete kwekukudziridzwa kwe quadriceps. Inzwa wakasununguka kuinyorera purogiramu iyo inosanganisira zvikwata zvemuviri wemamiriro ekuderera kwemarudzi akasiyana kana iwe uchida.
Kana iwe ukatevera nzira iyi inonzwisisika, haufaniri kutya kutya kushandiswa kwemichina inogona kubatsira mukurovedza kwako kana kugadzirisa.
Sources:
Tagesson, S., Oberg, B., Good, L., uye Kvist, J. (2007). Purogiramu yakakosha yekudzorera ne quadriceps kusimbisa muvharidziro yakavharidzirwa nekinetic chain exercise mune varwere vane anterior cruciate ligament deficiency: randomised clinical trial kuongorora kushandura kwekuti tibial kushandura uye musimba basa. Am J Sp. Med. 36 (2): 298-307.
Cohen, ZA, Roglic, H., Grelsamer, RP, Henry, JH, Levine, WN, Mow, VC, uye Ateshian, GA (2001). Patellofemoral kushungurudzika panguva yakazaruka uye yakavharwa kinetic chain exercises. Am. J. Sp. Med. 29 (4): 480.
Fleming, BC, Oksendahl, H., uye Beynnon, BD (2005). Yavhura-kana yakavharwa-kinetic chain exercises mushure mekunge anterior cruciate ligament reconstruction? Kuita. Sport Sci. Zvak. 33 (3): 134-140.
Morrissey, MC, Drechsler, WI, Morrissey, D., Knight, PR, Armstrong, PW, uye McAuliffe, TB (2002). Migumisiro yekusarudzwa zvakasiyana-siyana zvichienderana nehutachiona hunogadziriswa gumbo rekudzivirira kudzivirira kudzidziswa pamarwadzo eguhu munguva yekutanga mushure mekunge kune imwe nzvimbo yakakosha kugadzirisazve kuvaka. Phys. Ther. 82 (1): 35-43.