Abaninzi abaphakamisa iintsimbi kunye nabaqeqeshi bafumanisa ukuba ukunyusa ukufa kuyadinisa ngakumbi kunokuba i-squatting, kwaye ukuchacha kuyacotha. Yiyo loo nto abantu abaninzi befa amaxesha ambalwa ngeveki; Abanye bade balunyukiswe ngokuthi mabangawenzi lo mthambo ukuba bajonge kwi-hypertrophy. Ngokwam ndiyayichasa le ngcamango, kwaye yinto esiza kuyithelekisa ngokulandelayo.
Ngowuphi umthambo obangela ukudinwa ngakumbi kwezihlunu?
Ukuza kuthi ga namhlanje, abukho ubungqina obubambekayo bokuxhasa ithiyori yokudinwa. Ngaphaya koko, kuncinci okwaziwayo malunga nempendulo ebukhali ye-endocrine kwi-heavy deadlift exercise kunye nokuba inokwahluka njani kwezinye iziqhelo ezifanayo. Ukukhangela izifundo zokucamngca, ndifumene enye wayefuna chonga kwaye uthelekise iimpendulo ezibukhali, ze-neuromuscular, kunye ne-endocrine kwi-squat kunye ne-deadlift exercises. .
Amadoda alishumi aqeqeshelwe ukuxhathisa athathe inxaxheba, agqibezela iiseti ezisi-10 zokuphindaphinda ama-8 kwi-2% yokuphindaphinda ubuninzi. Amandla amaninzi okuzithandela i-isometric contraction ye-quadriceps, kunye nemilinganiselo yokukhathala okuphakathi (ukusebenza ngokuzithandela kunye ne-surface electromyography) kunye ne-peripheral fatigue (i-electric elicited control stimulus) yenziwa ngaphambi kwe-95 kunye ne-5 imizuzu emva kokuzivocavoca. Ukongezelela, i-testosterone kunye ne-cortisol zilinganiswe kula manqaku exesha elifanayo.
I-EMG yehla ngokuhamba kwexesha, kodwa akukho mahluko ubonwe phakathi kokuzivocavoca. Akukho tshintsho kwi testosterone okanye i-cortisol yaphawulwa. Kwaye, nangona umthwalo opheleleyo opheleleyo kunye nomthamo ophezulu wevolumu ugqitywe kwi-deadlift, akukho mahluko ekudinweni okuphambili kwabonwa ngokuchasene ne-squat.
Ukukhathala okukhulu kwe-peripheral okubonwa emva kokuzivocavoca kwe-squat kunokuba ngenxa yomsebenzi omkhulu owenziwe yi-quadriceps ngalo msebenzi.
Ezi ziphumo zisikhokelela ekubeni sikholelwe ukuba ukwahlula i-periodization, ukuhla, kunye neprogram kunokuba yimfuneko xa usenza i-squats kunye ne-deadlifts ukuphuhlisa amandla emisipha.