A gyms, musamman a yankin ginin jiki, muna jin kowane irin ka'idodin horo. Ba wai kawai mafi yawan masu son a cikin ɗakin za su ba mu shawarwarin fasaha ba, amma wasu kuma suna ƙarfafawa ta hanyar "kimiyya".
Sau nawa ka ji menene tsokar da ake aiki a cikin squats? Shin muna motsa jiki ne kawai? Ko kuma quadriceps da hamstrings? Babu shakka, squat wani motsa jiki ne wanda ke buƙatar shigar da tsokoki da yawa, ciki har da abdominis na dubura. Ƙafafun suna yin ƙarfi mafi girma, amma ba takamaiman motsa jiki bane don ƙara ƙarar hamstring ɗin ku ko dai.
Menene aikin hamstrings a cikin squats?
Wasu mutane suna tunanin cewa squats mai zurfi suna musamman don haɓaka hamstrings, amma wannan ba daidai ba ne. Aikin wannan tsoka shine lankwasa gwiwoyi da mika kwatangwalo, don haka motsa jiki kamar murƙushe ƙafar ƙafa ko matattu na Romanian Suna da kyau don kunnawa da haɓaka hamstrings.
Lokacin da muka squat, ba za mu iya samun hamstring da gaske don samun sa hannu mai mahimmanci (kamar 20% kunnawa) dangane da abin da wasu nazarin ke faɗi. Wannan shi ne saboda a lokacin lokacin ƙaddamarwa (ɗayan lokaci na squat) muna ƙaddamar da haɗin gwiwa na hip, wanda shine ainihin daya daga cikin ayyukan hamstrings; duk da haka, muna kuma ƙaddamar da haɗin gwiwa gwiwa, don haka shimfiɗa tsoka. Tunda wannan abu ne da ke faruwa a lokaci guda, hamstrings ba sa yin kwangila da yawa. ;
Don haka ba gaskiya bane cewa muna jin yadda ƙwanƙarar mu ke aiki?
A gaskiya kuna rudani hamstrings (biceps femoris) tare da adductor magnus. Suna cikin wuri mai kama da juna, kuma duka biyun suna motsa jiki ta hanyar motsa jiki. 
A haƙiƙance, ƙwanƙarar ƙafar ƙafar ƙafa tana aiki azaman manyan masu ƙarfafa ƙarfi. A gaskiya ma, lokacin da aka lanƙwasa gwiwa fiye da 90º, tashin hankali na hamstring yana taimakawa wajen daidaita gwiwa, kamar yadda dakarun da aka kai ga quadriceps (ƙarfin rarrabawa) a kan gwiwa suna fuskantar. ;
Duk da haka, lokacin da yazo da girma wannan tsoka, squat kadai ba za a iya amfani da shi azaman kayan aiki don gina hamstrings ba. Kamar yadda muka fada muku a baya, murƙushe ƙafar ƙafa da matattu na Romanian sune biyu mafi kyawun motsa jiki don cimma wannan burin. Duk da haka, squats ɗinku yakamata su kasance cikin tsarin horo.
Barka dai;
Kodayake irin wannan labarin ba shi da sha'awa, musamman ga neophytes. gaskiya ba za su iya zama masu fafatawa ba, farawa saboda horo na aiki ya fi ra'ayi kuma kamar haka za'a iya shigar da shi a cikin wasu nau'o'in daban-daban, kuma ya ƙare saboda, kamar yadda muka fada, horo na aiki yana cikin CrossFit.
Wani abu daban shine "don me" ko "ga me" kuke jagorantar wannan horo na aiki, saboda manufar na iya zama ayyuka daban-daban kamar na aikin gida ko na mai kashe gobara, wanda, ko da yake horarwar na iya zama iri ɗaya. (ba ka taba sanin lokacin da wani ya gyara gidan ya yi tsalle daga taga ... kuma ya kashe wuta a cikin lambun hehe), yana da ma'ana cewa za su bambanta sosai.
Koyaya, barkwancin ya dace sosai tunda, a zahiri, motsa jiki na aiki yakamata ya shirya ku don kowane aiki da rayuwa ke buƙata a gare ku a kowane lokaci, wataƙila ma fiye da haka don yanayi na musamman na buƙata kamar wanda aka ambata.
Duk da haka, kuma duk da kasancewa wasanni, kuma ina tsammanin wannan shine inda mutane da yawa suka yi hasara kadan kuma suna shiga cikin kwatancen da ba dole ba (ko da yake gaskiya ne cewa wannan labarin zai cancanta daga baya), ginshiƙan CrossFit da ka'idodinsa sau da yawa ana mantawa da su. Babban makasudi, waɗanda kamar yadda za a gani ba su da nisa da na horo na aiki tun, a gaskiya kuma kamar yadda na faɗa, wannan wani ɓangare ne na farko da na farko. suna da manufa guda: don samar da cikakken mutum mai inganci daga mahangar zahiri.
Ko kuma a cikin kalmomin horon kanta:
Na gode.