Uhlengahlengiso oluphezulu lwangaphambi kokunwebeka ukuze kuthintelwe ngokuchanekileyo ii-quadriceps.
Isenzo sendalo sihambelana nokuqina kwemisipha ye-quad kunye neyethanga.
Iingalo zokwandisa imilenze ezizimeleyo zilungele ukuvuselelwa kwamadolo.
Isihlalo esingasemva kwaye silungiswe ukuze silungele abasebenzisi bobude nobukhulu obahlukeneyo.
Irola yefoam ekhululekileyo kakhulu iqinisekisa ukuba uyayiphakamisa ngaphandle kokungonwabi.
Ukubonelela ngokulinganisela ukuze kukhawuleze ukuqala kancinci. Umatshini wokwandisa umlenze we-ISO-lateral uchaphazela ii-quadriceps, ezizihlunu ezinkulu zangaphambili kwethanga.
Ukwakha ii-quadriceps kunokunceda ukwandisa amandla eentshukumo zokukhaba, nto leyo enokuba luncedo kwimidlalo efana nebhola ekhatywayo nakwimidlalo yokulwa.
Ii-quads eziphuhlileyo zinceda ukugcina ibhalansi ngelixa usenza umthambo we-cardio okanye ngelixa ubaleka kwaye ukhwela ibhayisekile.