Uhlengahlengiso oluphezulu lwangaphambili lwempembelelo ezichanekileyo kwi-quadriceps.
Intshukumo yendalo ihambelana ne-quad kunye ne-cing yamanzi amathambo.
Iingalo zolwandiso ezizimeleyo zomlenze zilungile kwidolo kwakhona.
Isitulo esingasemva kwaye sihlengahlengiswe ukuze silungele abasebenzisi beendawo ezahlukeneyo kunye nobungakanani.
I-roller i-roller ehle roller iqinisekisa ukuba uyaphakamisa ngaphandle kokuba ungalunganga.
Ukubonelelwa kokuthintela ukuchasana nokuqalisa ukumelana nokuchasana. Umatshini womatshini we-OSO-OSOLL uneempembelelo ze-quadriceps, ezona zimisipha ezinkulu zethanga elingaphambili.
Ukwakha i-quadriceps kunokunceda ukunyusa amandla okuthatha iintshukumo, ezinokuba luncedo kwimidlalo efana nebhola ekhatywayo kunye nobugcisa bemfazwe.
I-quads ezenziwe kakuhle zinceda ukugcina ibhalansi ngelixa usenza umthambo we-bidio okanye ngelixa ubaleka kunye nokuhamba ngebhayisikile.