MND-HA37 Ibikoresho byumwuga byubaka umubiri byicaye Kwagura amaguru

Kwagura ukuguru, cyangwa kwagura ivi, ni ubwoko bwimyitozo ngororamubiri. Nintambwe nziza yo gushimangira quadriceps yawe, iri imbere yamaguru yawe yo hejuru.

Kwagura amaguru ni imyitozo isanzwe ikorwa na mashini ya lever. Wicaye ku ntebe ya padi hanyuma uzamure akabari ukoresheje amaguru. Imyitozo ikora cyane cyane imitsi ya quadriceps yimbere yibibero - rectus femoris n'imitsi minini. Urashobora gukoresha uyu mwitozo kugirango wubake imbaraga z'umubiri wo hasi hamwe no gusobanura imitsi nkigice cyo kwitoza imbaraga.

Kwagura ukuguru kwibasira quadriceps, imitsi minini yimbere yibibero. Muburyo bwa tekiniki, iyi ni imyitozo "ifunguye urunigi kinetic", itandukanye n "imyitozo ifunze urunigi," nka asquat.1 Itandukaniro nuko muri squat, igice cyumubiri ukora imyitozo cyometse (ibirenge hasi), mugihe mugihe cyo kwaguka ukuguru, wimura akabari ka padi, bivuze ko amaguru yawe adahagaze nkuko biri akazi, bityo urunigi rwo kugenda rufunguye kwaguka ukuguru.

Quad yateye imbere cyane mumagare, ariko niba ikaride yawe ikora cyangwa igenda urimo ukora imyitozo ya hamstrings inyuma yibibero. Muri iki kibazo, urashobora kwiteza imbere kwaduka kugirango irusheho kuringaniza. Kubaka kwadamu yawe birashobora kandi kongera imbaraga zo gutera imigeri, bishobora kugirira akamaro siporo nkumupira wamaguru cyangwa kurwana.