Squats ibasa rakakosha rekudziya nekusimbisa makumbo, kunyangwe asiri ega mafambiro echikamu ichi chemuviri. Vazhinji vanofunga kuti mhasuru dze quadriceps chete dzinoshandiswa, asi sezvo iri musanganiswa (multi-joint) kurovedza muviri, mhasuru dzinoverengeka dzinoshandiswa panguva imwe chete.
Zvinonakidza kuziva mapoka emhasuru akasiyana anobatiswa nechiitwa ichi kuti afambire mberi mukufamba kwenguva. Mukuwedzera, inogona kubatsira kuona kusaenzana kwemisumbu kana zvirwere zvinogona kuitika.
Mapoka etsandanyama anoshandiswa ari squats
Pazasi iwe unowana ese mamhasuru e squat anosimbiswa muchiitwa ichi. Vazhinji vavo vanowanzoenda vasina kucherechedzwa, kunyangwe ichokwadi chekuti iko kurovedza muviri.
Quadriceps uye abductors
Iyo quadriceps ndiyo misumbu mikuru inoshandiswa kuwedzera ibvi. Muchikamu chakadzika che squat, quads ichashanda zvakanyanya kuwedzera mabvi kubva pasi. Uyewo, mabvi achaenda mberi kwemutsara wesimba paunenge uchidzika munzvimbo ye squat. Iyo inowedzera mabvi, iyo yakasimba iyo quadriceps inoda kuva.
Saka kudzika kwaunoenda uye nekuwedzera kumberi kwebvi kuchinjika kwaunayo, zvakanyanya iwe zvaunogona kutarisira kuti mamhasuru aya ashande. Kana maquad ako akanyanya kurwadza kubva pakugwesha, ona chiremba.
Zvichaenderana zvishoma nechinzvimbo chaunotora kuti uite squat, asi kana makumbo akakotama zvakakosha kuti uchengetedze mabvi achisundira kunze. Iyo yakawanda yakavhara chinhambwe pakati pemakumbo, iyo yakakura basa re quadriceps kusimudza uremu. Mune maekisesaizi mune multipower unogona kunyatsoona musiyano uyu. Ichokwadi kuti mamhasuru ese anobatanidzwa kana zvasvika pakuchengetedza kushushikana iwe uchidzika pasi uye uchidzoka kumusoro, asi zvinoenderana zvakanyanya nechinzvimbo chaunowana.
Pamusoro pezvo, vapambi vanoitawo simba rakakwana kuti vabate kudzika uye vatange nhanho yekukwira.
Matako
Matako acho akaumbwa nemamhasuru matatu: gluteus maximus, gluteus medius, uye gluteus minimus. Nezvinangwa zve squat, iyo gluteus maximus uye medius yakakosha. Iyo gluteus maximus ndiyo "nyama" chikamu che gluteus yaunogara pairi. Iyo gluteus maximus inoshandiswa kuwedzera hudyu, iyo yakakosha kune squat lockout.
Muchiitwa ichi, mahudyu achafamba kuseri kwemutsara wesimba paunenge uchidzika munzvimbo ye squat. Sezvaunodzokera shure, mahudyu anofanira kusimudza uye kuenda mberi kuti agadzirise pamwe nemutsara wesimba. Naizvozvo, the gluteus mayor inobata basa rinokosha munharaunda yepamusoro ye squat kuunza mahudyu kuti awedzere zvakakwana.
Kune rumwe rutivi, gluteus medius kushandiswa kubvuta chiuno. Mune mamwe mazwi, tora gumbo kunze kudivi se "danho rekudivi." Mu squat, kuchengetedza hudyu yakabiwa kuchaita kuti mabvi apfuure zvakanaka pamusoro pezvigunwe. Pasina yakasimba gluteus medius, mabvi ako anogona kupa kunze panguva ye squat, kuwedzera huwandu hweshear simba pamabvi akabatanidzwa.
Chinangwa chikuru che gluteus maximus ndechekudzikamisa uye kukudzivirira kubva kutakura torso yako mberi. Saka inova imwe yemamhasuru makuru mu squat. Pamusoro pekushanda zvakanyanya muchiitwa ichi, zvinonakidza kuti iwe unochidzidzisawo uri wega kuti uvandudze mashandiro ako muzviitwa zvakabatana.
Ichaita semhasuru yekudzikamisa, kwete mu squat chete asiwo muzuva rako nezuva.
musana erectors
Masimba ndiwo mamhasuru anomhanya kunze kwemusana. Vanonamira nechepamusoro pechiuno, mbabvu, uye musana. Vane basa rekuchengetedza musana wakaoma uye wakawedzerwa mukati me squat. Chaizvoizvo, ivo vanodzivirira musana kubva pakukotama kumberi.
Iri ibasa rakakosha nekuti kana musana wakakomberedzwa isu tiri mu squat, inowedzera tension pamwero we vertebrae. Iyo musana inofanira kuramba yakasimba kuti ibudirire kuendesa simba kubva pamabvi uye muhudyu kuenda kubhawa.
Apo patinokotama mberi mu squat, tichava nekurenda kwechisikigo kwemuviri mu squat zvichienderana nemakumbo ega. Kana iwe uri mumwe munhu ane makumbo marefu uye torso mupfupi, iwe uchaona zvakanyanya kurenda kumberi kupfuura munhu ane makumbo mapfupi uye torso refu.
Kunyanya iwe unosendamira torso yako mberi mu squat, zvakanyanya kuoma yako erector spinae inofanira kushanda kuchengetedza musana wako wakasimba. Ichi hachisi chinhu chakaipa. Izvi zvinongoreva kuti erectors anozoda kuve akasimba zvakanyanya kana iwe uine yakawedzera kurerekera kumberi torso. Tichadawo kuva nema erectors akasimba kana tichida kudzivirira musana kubva kutenderera mu squat.
hamstrings
Kunyange zvazvo vazhinji vachifunga kuti hamstring inoshandiswa chete mukuwedzera kana kufa, panguva ye squat, hamstrings ndiyo musuru inotakura kudzvinyirira. Ichokwadi kuti inoshandiswa nenzira isina kujeka kupfuura iyo quadriceps uye glutes, asi pasina ivo isu hatina kukwanisa kuzviita.
Iyo hamstring ine mabasa maviri mu squat.
Kutanga, iyo hamstring inoshanda sea synergist kutsigira glutes mukuwedzera kwehudyu. Sezvo mabvi achitwasuka, hamstrings inobvumirana zvakanyanya kuunza hudyu mubhari. Nekudaro, iyo hamstrings inongobvumirana zvishoma pano uye mutyairi mukuru wehudyu yekuwedzera ichiri glutes.
Chechipiri, hamstring inoshanda sea stabilizer muscle kutsigira mabvi akabatanidzwa. Apo mabvi ari mukuputika kukuru pasi pe squat, hamstring tension inobatsira kudzikamisa mabvi akabatanidzwa nekurwisana nemasimba e quadriceps kuti awedzere gumbo.
Mapatya
Pazasi pe squat, mabvi akakotama zvishoma uye mberi; pamusoro pekuva nemashini anenge akaenzana nepasi. Kana isu tichikwira kumusoro, shins inodzokera kunzvimbo yadzo yepakutanga, saka iwe unofanirwa kufunga nezvekuti kuchinjika kwezvitsitsinho kunomutsa mhuru dzemhuru.
Izvi hazvireve kuti hatifanirwe kudzidzisa mhuru dzakasiyana. Asi zvinogona kubatsira zvakanyanya kuve nemhuru dzakasimba kutsigira huremu hukuru pabhawa.
kuzasi kumashure
Gravity iripo mune zvese zviitwa, asi mu squats zvinonyanya kuoneka patinonzwa kuti huremu huri kutisundira pasi. Iyo yakaderera kumashure (lumbar) inofanirwa kuchengetedza tension yakakwana kuti ibate musana munzvimbo yakachengeteka, isina kwayakarerekera. Izvi zvinofarirwa mhasuru dzakatenderedza musana kuti dzisimbise uye dzidzivirire nzvimbo.
Nekudaro, zvakakosha kuve nehunyanzvi hwekuita basa rekudzivirira kukuvara muchikamu chepasi chebakatwa. Izvi zvinosanganisira kudzivirira hyperlordosis uye kusvina dumbu paunenge uchidzika nekukwira.
Abdominals
Uchitenda kana kwete, mhasuru dzemudumbu dziripo chaizvo mukufamba kwe squat. Ramba uchifunga kuti vanoshanda sechigadziro chehudyu, kuve nechokwadi kuti iyo yakaderera kumashure inogara iri munzvimbo isina kwayakarerekera. Zvinonzwisisika, izvi zvinowanikwa kana nzira yakanaka yekufamba ichichengetwa.
Matumbu uye obliques ndiwo anonzi "anopikisa stabilizers" mu squat. "Antagonist stabilizer" ichabatsira kuchengetedza postural alignment yemajoini chaiwo. Mune squat, izvi zvinoreva kuti mazamu uye obliques anobatsira kudzikamisa musana uye pelvis. Vanoita izvi nekudzivirira erectors kubva pakudhonza musana mu hyperextension.
Basa revagadziri nderekudzivirira musana kubva mukuchinjika (kutenderera). Madumbu uye obliques anodzivirira musana kubva pakureba (kuchinjisa musana) kana kumonyoroka. Neasina kusimba abs uye obliques, erectors haabate zvakanyanya tension mukana sezvavaizoita neimwe nzira.
Zvombo
Kunyangwe kusvika pamwero wakaderera, uye pane zvisingawanzoitiki, maoko anobatanidzwawo. Apo patinobata bhari shure kwemutsipa kana kuchengetedza ndiro yakasimudzwa pamusoro pemusoro, maoko ari kushanda nenzira yeisometric. Izvi hazvirevi kuti kurovedza muviri wako wepamusoro kunogona kutsiviwa nechiitwa ichi.
Zvisinei, zvose zvakabatana. Kunyanya kudzidziswa, ndiko kuwedzera kwaunokwanisa kutsigira huremu nemaoko ako paunenge uchidzika mu squat.
Moyo
Pane anga adonha here nekuda kwemhasuru huru iyi? Hatigoni kukanganwa kuti kana tichiita mamwe maekisesaizi omuviri, tinenge tichida kuita basa remwoyo. Asi zvinonyanya kuoneka patinodzidzisa muviri wezasi, sezvo huwandu hweropa hunodiwa, uye moyo "unomanikidzwa" kupomba nekukurumidza. Ndosaka uchiwanzodikitira zvakanyanya mukurovedza kwemakumbo kupfuura mumaoko ako.
Zvakare, kana iwe ukawedzera kumwe kufamba kwepamusoro, sekudzvanya squat, moyo wako uchashanda nesimba uye kupisa macalorie akawanda.
Tsandanyama dzinoshandiswa zvichienderana nerudzi rwe squat
Sechikamu chekuronga kwemaitiro ekudzidzira, isu tinofanirwa kusarudza squat kusiyanisa kunonangana nemapoka emhasuru anotitendera kuti titarise munzvimbo dzakasiyana. Tinogona kuisa zvakanyanya kukoshesa pamabvi kana hip extensors zvichienderana nokuti iwe urikushayikwa kupi mu squat kana tikacherechedza kufamba kunoputsika.
low bar squat
Iyo yakaderera bar squat inoonekwa sehudyu inotungamira kufamba uye isu tichave tichishandisa akawanda posterior cheni tsandanyama senge hamstrings. erectors ye column uye matako.
Tichaisa bhari masendimita mashoma pasi kumashure. Saka pachinzvimbo chekuzorora bhawa pamisungo yekumusoro, isu tinoisa bara pamusoro peiyo deltoids yekumashure. Iine yakaderera bar squat, isu tichava nekamwe kumberi kwakatsamira torso. Muchinzvimbo ichi, tichazendamira zvakanyanya kuhudyu uye kukotamisa mabvi zvishoma.
Izvi hazvirevi kuti quads haisi kushanda pasi pe squat. Ivo vangangove vasiri kushanda nesimba semamwe squat misiyano inoda mamwe kumberi ibvi bend.
High bar squat
Iyo yakakwirira bar squat inonzi ibvi rinotonga kufamba uye inoda iyo quadriceps shanda zvakanyanya. Muhigh bar squat, tinoisa bhawa pamatepi ako epamusoro pazasi pebhonzo hombe pamutsipa wako wezasi.
Nekukwirisa bar squat, isu tichawedzera kutwasanuka. Hatizofambi zvishoma kubva muhudyu uye tichakotama mabvi mberi zvakanyanya. Paunenge uchiita yakakwira bar squat, iwe unozoda kufunga nezve nekushingaira kusundira mabvi ako mberi iwe uchirova pasi renji. Izvi zvinoda kuti isu tishandise yakawanda yakawanda ye quadriceps kuti iuye nekuda kwekona huru mumabvi akabatanidzwa.
Zvisinei, patinonyanya kusendamira mberi nemabvi, hukuru hwekufamba kwechidzitiro kunofanira kuva. Saka kana tiine zvirambidzo zveankle, zvinganyanya kuoma kudonhedza mahudyu pazasi. Kana zviri izvo, isu hatizowana iyo quadruple activation yatiri kutsvaga kuita iyo yepamusoro bar squat.
pause squat
Kumbomira squat kunoonekwa sekusiyana kweyakadzika squat kwaunombomira kwe1-3 masekonzi pazasi pekurohwa. Izvi zvichawedzera kudiwa kwemutoro mu quadriceps nokuti tichapedza nguva yakawanda pasi pekukakavadzana nemabvi akapfugama mberi pasi pe squat.
Kana isu tisingakwanise kuchengetedza kushushikana kwemhasuru kana kutungamira kubva pakumbomira nekusimuka kubva pamabvi kutanga, mutoro ungangorema uye isu hatiwane bhenefiti yekumisa zvakanyanya maquads. Tinogona kuita squat kumbomira munzvimbo yakakwirira kana yakaderera bar. Asi, kana isu tichida kunyange yakawanda quad activation, zvinokurudzirwa kusarudza iyo yakakwirira bar chinzvimbo.
Wide stance squat
Iyo yakafara stance squat inoonekwa seyehudyu-inotonga kufamba kwauchazoshandisa yakawanda musculature kupfuura. matako. Chimiro chakajairwa hupamhi hwevanhu vazhinji chinenge chiri kunze zvishoma paupamhi hwemafudzi chinhambwe.
Hazvina mhosva kuti ndechipi chimiro chatinosarudza, tichawana chiyero chakafanana chequadruple activation; zvisinei, iyo yakafara stance squat ichakubvumidza kuti uise yakawedzera mutoro kune iyo glutes. Kana tikazviwana isu tave squat mune yakamanikana, isu tinogona kufunga kushandisa yakafara stance squats sechiito chekuchinja kune chiitiko kuti uwane yakawanda glute activation. Izvi zvingave zvakakosha kana isu tine hutera hwepakati kana hwepamusoro mu squat.
Mberi squat
Iyo yekumberi squat inonzi ibvi rinotonga kufamba uye inoda iyo quadriceps shanda zvakanyanya. Tichaisa bhari pamberi pechikamu chepfudzi. Ichi chinzvimbo chinokumanikidza kuchengetedza torso yakatwasuka, kunyangwe kupfuura zvatakatsanangura pamusoro peiyo yepamusoro bar squat. Sezvo zvakadaro, ma quads achange achishanda zvakanyanya nekuti mabvi achaunzwa mberi zvakanyanya kuti awane kudzika kunodiwa kwe squat.
Zvisingashamisi, nzvimbo iyi yepasi inoda kunyanya kufamba mumabvi, zvitsitsinho, uye mawoko zvichienzaniswa nezvimwe zvakasiyana-siyana zve squat. Nokuda kwezvikonzero izvi, isangano rakaoma zvikuru kudzidza. Asi chinhu chakakodzera kuvandudzwa kana isu tichida kushanda maquads mune squat musiyano.
Imwe bhenefiti yepamberi squat iri kuwanawo yakawanda kuwedzera mhasuru kupinza mumashure. Izvi zvinodaro nekuti kudzivirira magokora ako kudonha kumberi uye bhawa kubva pamapfudzi ako, unofanirwa kudzikamisa mhasuru dzako dzekumusoro kumashure.