Kukhona impikiswano mayelana nokuphepha nokusebenza kwe-squats egcwele ngokugcwele
Kungakhathaliseki ukuthi u-"bundlela obuntshani" obuncane (ATG noma u-squat ogcwele) kunenzuzo noma ngaphezulu kunobungozi kunokuqhekeza ngamathanga angenhla noma aphansi ahambisana nomhlabathi (squat parallel noma isigamu) ngumbuzo ongapheli wokuqeqeshwa kwesisindo kanye nemibuthano yokusika umzimba. Nasi umbono wami kuso.
Izigcawu ezigcwele kanye nendawo (nekota)
Eziklaleni ezigcwele , uya khona phansi ukuze ibhotela lakho lisondele phansi.
Lokhu kudinga cishe ukuhamba kwe-crossing bese ukwandiswa kwamadolo ehlangene ngaphansi komthwalo njengoba wehla bese ushaya "ngaphandle komgodi" ukuma uqonde.
With squats efanayo futhi isigamu, uhamba kancane ngokwanele ukuze amathanga akho afane emhlabathini noma ngisho ephakeme ngamadolo ngamadolo angaba ngu-90 noma ngaphezulu. Ngisho ne-flexion encane ngezinye izikhathi kuthiwa yi-squat yesine.
Into yokuqala okumele uyiqaphele yukuthi uma wenza ama-Olympic lift-snatches, futhi uhlanzekile futhi u-jerks-i-squat egcwele ingxenye ye-protocol ephakanyisiwe yokuphakamisa kanye nezinqubo okudingeka ufunde. Ngaphandle kwalokhu, kukhona inkolelo evamile ukuthi izikwele ezigcwele ziphakeme kunezingqimba ezilinganayo noma eziningana ngoba uhla oluphelele lwezinyathelo lukhuthaza ukuthuthukiswa okunamandla nokuphakama kwamandla.
Okushiwo ukuthi ama-squats afanayo awabandakanyi imisipha ye-hamstrings ne-gluteus (butt) njengezigcawu ezigcwele; ngakho-ke uthola ukungalingani kwamandla emisipha phakathi kwemisipha ye-quadricep ngaphambili kwethanga kanye nochungechunge lwama-posterior, olubandakanya ama-hamstrings kanye ne-glutes.
Le nkolelo kubonakala sengathi ivame ngoba iphindaphindiwe njalo.
Izimpikiswano Zokugcwele Half Squats
Angitholanga ukulungiswa kwalesi sikhundla. Ekucatshangweni kokuqhathaniswa kwe-muscle phakathi kwe-squats ne-squats egcwele, i-muscular sting muscle, i-biceps femoris, ibandakanyeka cishe ngokulingana ngokugcwele noma kwesigamu.
Imisipha eyinhloko ye-butt, i-gluteus maximus, ibandakanyeka kancane kakhulu ku-squat egcwele kodwa izikwele ezigcwele kungenzeka zisebenzise izisindo ezinzima kakhulu ukuze noma yikuphi inzuzo enkulu ekuthuthukiseni imisipha noma amandla angase ibe yilabo abagciniwe.
Futhi ngokuphambene nombono ophakanyisiwe, i-rectus femoris muscle ye-front of the thigh-ekutadisheni okunye okungenani-ithole isinyenyezi kabili kanzima ku-squat ephelele njengesikwele esiphezulu. Ukuthuthukiswa kokungalingani kwe-muscle nama-square squats akunakwenzeka kube yinkinga. Kulo mongo, omunye angase acabange ukuthi ama-squats aphelele angabangela ukungalingani kwe-muscle ngokugcizelela i-rectus femoris uma kuqhathaniswa neketheni le-posterior.
Ekugcineni, ezinye iziphathimandla zemithi yezemidlalo zithi ama-squats aphelele angalimaza amadolo. Abaphili be-Olimpiki abanokuhlangenwe nakho bavame ukuphikisana nalesi simangalo-banolwazi lokukwazi-futhi kukhona ubufakazi obuthakathaka bokusekela ukusekela umbono wokuthi izikwele ezigcwele ziyingozi kakhulu.
Noma kunjalo, kunezinyathelo ezengeziwe zokucindezela ezibandakanya izikwele ezigcwele, ngakho-ke ama-novices aqala, noma kubantu abanesakhiwo esincane esingahle senziwe ngamadoloki noma ukulimala okukhona ngaphambili , ukuqapha kuyadingeka. Kodwa lokho kuhambisana nanoma yikuphi ukuvivinya umzimba, kufaka phakathi izikwele ezifanayo.
Uma ubuhlungu, ungenzi. Ifomu elifanele kanye namasu kubaluleke kakhulu ekuvimbeleni ukulimala.
Ukubamba iqhaza, kunezizathu ezimbalwa eziphoqelekile zokukhipha isikhwama esigcwele noma isigamu kusuka ohlelweni lwakho. Ngokwemvelo, uma uqeqesha i- Olympic uyodinga ukwenza izikwele ezigcwele. Ngiyifaka ngokukwenza kokubili.
> Imithombo
> I- Power Res Cond. 2002 Aug; 16 (3): 428-32. Umphumela we-back squat ukujula emisebenzini ye-EMG ye-4 imisipha ye-hip namathanga angaphandle. Caterisano A, Moss RF, uPellinger TK, et al.
> I- Congress ye-12 yonyaka we-ECSS , 11-14 July 2007, i-Jyväskylä, eFinland. Ukuhlaziywa kwe-electromyographic yezindlela ezine ekuqeqeshweni kwe-squat. USogabe Akitoshi (University of Konan, eJapane)