Ulwandiso lomlenze, okanye ulwandiso lwedolo, luhlobo lwamandla oqeqesho. Yinto entle yokuqinisa i-quadriceps yakho, engaphambi kwemilenze yakho ephezulu.
Izandiso zomlenze zizenzo zihlala zenziwa ngamatshini we-lever. Uhlala kwisitulo esine-pads kwaye unyuse i-padage pad kunye nemilenze yakho. Umsebenzi usebenza ikakhulu imisipha ye-quadriceps yomphambili welitha-i-femoris kunye nezihlunu zentathu. Ungawusebenzisa lo msebenzi ukwakha amandla aphantsi komzimba kunye nenkcazo yemisipha njengenxalenye ye-ofisi yokuqeqesha amandla.
Ulwandiso lomlenze lujolise kwii-quadriceps, ezizisindal ezikhulu zethanga eliphambi kwethanga. Ngokobuchwephesha, le yinto "yokuvula i-kinetic", eyahlukileyo yokuzilolonga kwi-kinetic ye-kinetic, "ezinje ngei-squat.1 Umahluko kukuba kwi-squat, inxalenye yomzimba owenzayo (iinyawo emhlabeni), ngelixa uselunxwemeni lomlenze, uqhubela phambili, oko kuthetha ukuba i-pads ye-padary, kwaye ke i-chain yentshukumo ivulekile.
I-quads iphuhliswe kakuhle kwibhayisikile, kodwa ukuba i-godio yakho iyasebenza okanye ihamba kakhulu usebenzisa i-hamstrings ngasemva kwethanga. Kule meko, unokufuna ukuphuhlisa i-quads ukuba ingaphezulu. Ukwakha i-quads yakho kunokwandisa amandla okuhambahamba, okunokuba yingenelo kwimidlalo efana nebhola ekhatywayo okanye ubugcisa bemfazwe.