Ukulungiswa okuphambili kokunwebeka kusengaphambili ukuze kube nomthelela onembile kuma-quadriceps.
Isenzo semvelo sifana nokugoba kwamandla emisipha emine kanye neyethanga.
Izingalo zokwelula imilenze ezizimele zilungele ukuvuselelwa kwamadolo.
Isihlalo sangemuva futhi singalungiswa ukuze sivumelane nabasebenzisi abanobude nobukhulu obuhlukene.
I-roller ye-foam ekhululekile kakhulu iqinisekisa ukuthi uyayiphakamisa ngaphandle kokungakhululeki.
Ukunikeza ukulinganisela kokumelana kokuqala okulula. Umshini wokwandisa umlenze we-ISO-lateral uthinta ama-quadriceps, okuyimisipha emikhulu yangaphambili yethanga.
Ukwakha ama-quadriceps kungasiza ekwandiseni amandla okunyakaza kokukhahlela, okungaba wusizo kwezemidlalo ezifana nebhola kanye nasebuciko bokulwa.
Ama-quad athuthukiswe kahle asiza ukugcina ibhalansi ngenkathi enza izivivinyo ze-cardio noma ngenkathi egijima futhi egibela ibhayisikili.