Ukulungiswa okuphezulu kwangaphambi kokunwetshwa komthelela onembile kuma-quadriceps.
Isenzo semvelo sifana namajika aqinile emisipha yesine nethanga.
Izingalo zokunwetshwa kwemilenze ezimele zinhle kakhulu ekuvuseleleni amadolo.
Isihlalo esingemuva futhi silungiswe ukuze sivumelane nabasebenzisi bobude nobukhulu obuhlukene.
Irola legwebu elinethezekile liqinisekisa ukuthi uphakamisa ngaphandle kokuphatheka kabi.
Ukuhlinzekwa kokulinganisa kokulula ukuqala ukumelana. Umshini wokunweba umlenze we-ISO-lateral uthinta i-quadriceps, okuyimisipha emikhulu yangaphambili kwethanga.
Ukwakha ama-quadriceps kungasiza ukukhulisa amandla okunyakaza kokukhahlela, okungaba yinzuzo kwezemidlalo efana nebhola likanobhutshuzwayo nakwezobuciko bokulwa.
Ama-quad athuthukiswe kahle asiza ukugcina ibhalansi ngenkathi wenza izivivinyo ze-cardio noma ngenkathi ugijima futhi uhamba ngebhayisikili.