Funda ukukwakha kahle amandla amakhulu omzimba
I-squat lift exercise iyinhlangano engcono kakhulu yokuzivocavoca umzimba wokwakha umzimba omncane nomzimba wesigungu namandla. Ingasetshenziswa yizigijimi zamakhono onke okuthuthukisa ukusebenza nokunciphisa ukulimala futhi ingafakwa kalula noma phansi ukuze kube lula noma kunzima kakhulu. Okokuqala, izisebenzi ezindala nezokuzijabulisa zingenza ama- squats amahhafu , ama- squats ama- mini, nama-squats e-air futhi asebenze kuze kube sesikhathini esiphelele, esinezinwele ezithwetshiwe ngokuhamba kwesikhathi, noma nje uhlangane nenguqulo elula yokuphila.
Nokho, i-squat egcwele ngokuvamile ibhekwa njengenkosi yazo zonke izivivinyo zokuqeqeshwa kwamandla omzimba ogcwele. Uma ubuza abaqeqeshi abaningi, abagijimi, nabaqeqeshi uma bengase batusa kuphela ukuvivinya umzimba okuhle kakhulu, lokhu kuvame ukwenza kube phezulu ohlwini olufushane kakhulu . Izikwele zakha amandla aphansi emzimbeni, ukukhuthazela namandla. Ukwengeza, zibandakanya umgogodla futhi zithuthukisa amandla nokuzinza esiqwini nasemzimbeni omkhulu. Abaningi abagijimi nabadlali abasebenzisa i-squat njengesizathu sohlelo lokuqeqeshwa kwesisindo esihle, kodwa ukulula okulula kwe-squat lift ekhishwe kahle yinoma yikuphi umdlali okwazi ukukwenza ngokuqeqeshwa nokuqhubeka kahle. Kubasiza ikakhulukazi abesifazane abavame ukweqa igumbi lesisindo. Ungesabi i-squat, vele ufunde ukukwenza ngokuphepha. Ngenxa yokuthi lokhu kuyisenzo esiyinkimbinkimbi esenza imisipha kanye namalungu amaningi ngesikhathi esisodwa, kuthatha imfundo nokuzijwayeza ukuqonda.
Ukwenza i-squat ngokungalungile kungabangela ukulimala, ngakho-ke kubalulekile ukuthi ufunde inqubo ephelele ngaphambi kokuba uphakamise isisindo esikhulu. Uma usanda kuqalisa, thatha isigaba noma ubhade iseshini nomqeqeshi womuntu siqu noma wezemidlalo ukuze ufunde ukuze uthole ukuhamba, uthole ulwazi oluthe xaxa nokwakha ukuzethemba kwakho.
Kungumqondo omuhle ukuhlola nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi ukuphakamisa izinsimbi ezinzima.
Ngokuvamile, abagijimi abaningi kufanele basebenzise le nqubo elandelayo ukuze i-squat ephephile:
- Uma uqala nje, sebenze nomqeqeshi ukuze ufunde inqubo efanele .
- Ngaso sonke isikhathi ube ne-spotters eyodwa noma amabili etholakalayo.
- Beka i-squat rack ngakho ibha ihlezi cishe ngamasentimitha amathathu ngaphansi kwamahlombe akho.
- Beka izandla zakho ngokulinganayo kubha bese uphakamisa futhi ngaphansi kwebha ngakho kuphephile kahle emahlombe akho.
- Ukugcina indawo enhle kakhulu ngezinyawo zakho ngaphansi kwe-bar bese uphakamisa emgqeni usebenzisa imilenze.
- Gcina isisindo siphezulu; Ungaphakamisi kusuka ezithendeni zakho noma izinzwane.
- Gwema kancane amadolo akho ngenkathi ugcina umlenze wakho uqonde. Unganciki phambili. Gcina izinyathelo zakho ngaphansi kwebha ngezikhathi zonke.
- Ngaphansi kokunyakaza kwakho ama-angles ehlangothini lakho lamadolo kanye ne-hip joint cishe ayalingana.
- Ungalokothi uphumule noma uphonsa endaweni ephansi. Hlala ukungezwani okuqhubekayo, okuphuza, nokulawulwa kwemisipha.
- Buyela kancane kancane esimweni sokuqala ngenkathi ugcina i-torso yakho bese ubuyela emuva kanye nezinqamu ngaphansi kwebha.
- Phinda uthole okwengeziwe.
- Amabhande wezinyosi ngokuvamile akavunyelwanga.
- Ekupheleni kwalolu hlelo lokusebenza kunesiza sakho se-spotters ukuqondisa ibha emuva ku-rack.
Amathiphu Okugwema Ukulimala
I-squat ingabangela ukucindezeleka okukhulu nokucindezeleka emadolweni ngisho nalabo abangenawo umlando wezinkinga zamadolo. Ngokushintsha ukubekwa kwezinyawo zakho ungashintsha ukucindezeleka. Ukusebenzisa isimo esikhulu kunciphisa ukucindezeleka kwi-posterior cruciate ligament (PCL). Isimo esincane sandisa kakhulu ukucindezeleka. I-angle yezinyawo (izinzwane zivuliwe noma izinzwane zikhomba ngqo) kodwa, akuthinti ukucindezeleka emadolweni. Akukho bufakazi bokuthi ukuzivocavoca kwe-squat kukhiqiza amandla amakhulu ngokweqile kwe-anterior cruciate ligament (ACL).
Amaphesenti angamashumi ayisishiyagalolunye nesishiyagalolunye azo zonke ukulimala okwenzeka ngaphambi noma ngemva kokuphakanyiswa kwangempela; kungaba ukuhamba endaweni noma ukubuyisela isisindo ku-rack.
Qinisekisa ukuthi unezintambo ezifanelekayo ngaso sonke isikhathi.