Ukwandiswa komlenze, okanye ukwandiswa kwamadolo, luhlobo lokuqeqeshwa kwamandla.Linyathelo elihle kakhulu lokomeleza i-quadriceps yakho, ephambi kwemilenze yakho ephezulu.
Ukwandiswa komlenze kukuzilolonga ngokuqhelekileyo kwenziwa ngomatshini we-lever.Uhlala kwisihlalo esineziphene kwaye uphakamise ibha edibeneyo ngemilenze yakho.Umsebenzi usebenza ngokuyinhloko imisipha ye-quadriceps ephambi kwethanga-i-rectus femoris kunye nemisipha ye-vastus.Ungasebenzisa lo msebenzi ukwakha amandla omzimba asezantsi kunye nenkcazo yemisipha njengenxalenye yoqeqesho lwamandla.
Ukwandiswa komlenze kujoliswe kwi-quadriceps, okuyizihlunu ezinkulu ezingaphambili kwethanga.Ngokobuchwephesha, lo ngumsebenzi "ovulekileyo we-kinetic", owahlukileyo "kumsebenzi ovaliweyo wekinetic," njengesquat.1 Umahluko kukuba kwi-squat, ilungu lomzimba owenzayo lizinzile (iinyawo phantsi), ngelixa ekwandisweni komlenze, uhambisa i-padded bar, oku kuthetha ukuba imilenze yakho ayimi njengoko injalo. umsebenzi, kwaye ngaloo ndlela ikhonkco lokuhamba livulekile kwisandiso somlenze.
I-quads iphuhliswe kakuhle kwibhayisekile, kodwa ukuba i-cardio yakho iyabaleka okanye ihamba, usebenzisa i-hamstrings ngasemva kwethanga.Kule meko, unokufuna ukuphuhlisa i-quads ukuba ibe ngakumbi kwi-balance.Ukwakha iiquads zakho kunokonyusa amandla entshukumo zokukhaba, ezinokuba luncedo kwimidlalo efana nebhola ekhatywayo okanye ubugcisa bokulwa.