I-squats ngumsebenzi osisiseko wokufudumala kunye nokomeleza imilenze, nangona ingeyiyo intshukumo ekhethekileyo yale nxalenye yomzimba. Abaninzi bacinga ukuba kuphela izihlunu ze-quadriceps ezisebenzayo, kodwa ekubeni i-compound (i-multi-joint) yokuzivocavoca, izihlunu ezininzi zisebenza ngexesha elinye.
Kuyathakazelisa ukwazi amaqela ahlukeneyo emisipha asebenzayo kunye nalo msebenzi ukuze aqhubele phambili kwixesha elide. Ukongezelela, kunokunceda ukuchonga ukungalingani kwemisipha okanye izifo ezinokwenzeka.
Amaqela ezihlunu asebenza kwi-squats
Ngezantsi uya kufumanisa zonke izihlunu ze-squat ezomelezwa kulo msebenzi. Uninzi lwazo luthanda ukungaqatshelwa, ngaphandle kwenyani yokuba ngumsebenzi odibeneyo.
I-Quadriceps kunye nabaqweqwedisi
I-quadriceps yimisipha ephambili esetyenziselwa ukwandisa idolo. Kuluhlu olunzulu lwe-squat, i-quads iya kusebenza ngakumbi ukwandisa amadolo ngaphandle kwezantsi. Kwakhona, amadolo aya kuhamba phambili kumgca wamandla njengoko unciphisa kwindawo ye-squat. Ngokuqhubekayo amadolo ehamba, i-quadriceps yomelele ngakumbi.
Ngoko ke ngokunzulu uhamba kunye nokuguqa kwedolo phambili, ngakumbi unokulindela ukuba ezi zihlunu zisebenze. Ukuba iiquads zakho zibuhlungu kakhulu ngenxa ye-squatting, bona ugqirha.
Kuya kuxhomekeka kancinci kwindawo oyithathayo kwi-squat, kodwa xa imilenze igobile kubalulekile ukuba ugcine amadolo ekhupha ngaphandle. Ukuvaleka ngakumbi umgama phakathi kwemilenze, umsebenzi omkhulu we-quadriceps ukuphakamisa ubunzima. Kwimisebenzi kumandla amaninzi unokuqaphela ngokugqibeleleyo lo mahluko. Kuyinyani ukuba zonke izihlunu zibandakanyeka xa kufikwa ekugcinweni koxinzelelo ngelixa uhla kwaye ubuye, kodwa kuya kuxhomekeka kumlinganiselo omkhulu kwisikhundla osifumanayo.
Ukongeza, abaqweqwedisi benza amandla okwaneleyo ukubamba ukuhla kwaye baqale umfutho wokunyuka.
Iimpundu
Iimpundu zenziwe ngezihlunu ezintathu: gluteus maximus, gluteus medius, kunye ne-gluteus minimus. Ngenjongo ye-squat, i-gluteus maximus kunye ne-medius ibalulekile. I-gluteus maximus yinxalenye "yenyama" ye-gluteus ohleli kuyo. I-gluteus maximus isetyenziselwa ukwandisa i-hips, into ebalulekileyo kwi-squat lockout.
Kulo msebenzi, iinqumlo ziya kuhamba emva komgca wamandla njengoko unciphisa kwindawo ye-squat. Njengoko ubuya umva, izinqe kufuneka ziphakamise kwaye ziqhubele phambili ukulungelelanisa kunye nomgca wamandla. Ngoko ke, i gluteus mayoI-r idlala indima ebalulekileyo kuluhlu oluphezulu lwe-squat ukuzisa i-hips ekwandisweni okupheleleyo.
Kwelinye icala, i igluteus medius esetyenziselwa ukuxhwila isinqe. Ngamanye amazwi, thabatha umlenze uphume ecaleni njenge "nyathelo elisecaleni." Kwi-squat, ukugcina i-hip ibanjwe kuya kuqinisekisa ukuba amadolo adlula ngokuchanekileyo phezu kweenzwane. Ngaphandle kwe-gluteus medius enamandla, amadolo akho anokunikezela ngexesha le-squat, ukwandisa inani le-shear force kwi-joint joint.
Injongo ephambili ye-gluteus maximus kukuzinzisa kunye nokuthintela ekuthwaleni i-torso yakho phambili. Ngoko iba yenye yezihlunu eziphambili kwi-squat. Ukongeza ekusebenzeni ngamandla kulo msebenzi, inika umdla into yokuba uwuqeqeshe wedwa ukuze uphucule ukusebenza kwakho kwimithambo edibeneyo.
Iya kusebenza njengesihlunu sokuzinzisa, kungekuphela nje kwi-squat kodwa nakwimihla ngemihla.
i-erectors yomgogodla
I-erectors zizihlunu ezihamba ngaphandle komqolo. Bancamathela kwindawo ephezulu ye-pelvis, iimbambo kunye nomqolo. Banomsebenzi wokugcina umqolo oqinileyo kwaye wandiswa kuyo yonke i-squat. Ngokusisiseko, zithintela umva ekugobeni phambili.
Lo ngumsebenzi obalulekileyo kuba ukuba umva ujikelezwe ngelixa sikwi-squat, kuya kwandisa uxinzelelo kwinqanaba le-vertebrae. Umqolo kufuneka uhlale uqinile ukuhambisa ngokufanelekileyo amandla ukusuka emadolweni nasezinqeni ukuya kwi-bar.
Xa sigoba phambili kwi-squat, siya kuba nendalo yendalo ye-torso kwi-squat esekelwe kwi-levers nganye. Ukuba ungumntu onemilenze emide kunye ne-torso emfutshane, uya kuba namava angaphambili ngakumbi kunomntu onemilenze emifutshane kunye ne-torso ende.
Okukhona uncike kwi-torso yakho phambili kwi-squat, i-spinae yakho ye-erector kufuneka isebenze ukuze ugcine umqolo wakho uqinile. Ayiyonto imbi le. Oku kuthetha nje ukuba abakhi kuya kufuneka bomelele ngakumbi ukuba unomzimba ojonge phambili ngakumbi. Kuya kufuneka kwakhona sibe ne-erectors eyomeleleyo ukuba sifuna ukunqanda umva ekujikelezeni kwi-squat.
imisipha
Nangona abaninzi bacinga ukuba i-hamstring isebenza kuphela kwizandiso okanye i-deadlifts, ngexesha le-squat, i-hamstrings yi-muscle ethwele uxinzelelo. Kuyinyani ukuba isebenze ngendlela engaphantsi ngokuthe ngqo kune-quadriceps kunye ne-glutes, kodwa ngaphandle kwabo asikwazanga ukuyenza.
I-hamstring inemisebenzi emibini kwi-squat.
Okokuqala, i-hamstring isebenza njenge i-synergist ukuxhasa i-glutes ekwandisweni kwe-hip. Njengoko amadolo eqondile, i-hamstrings idibanisa ngakumbi ukuzisa umlenze kwi-bar. Nangona kunjalo, i-hamstrings kuphela inkontileka encinci apha kwaye umqhubi oyintloko wokwandiswa kwe-hip useyi-glutes.
Okwesibini, i-hamstring isebenza njenge i-stabilizer muscle ukuxhasa idolo elihlangeneyo. Xa amadolo e-flexion enkulu kakhulu ezantsi kwe-squat, ukunyanzeliswa kwe-hamstring kunceda ukuzinzisa idolo ngokuchasana nemikhosi ye-quadriceps ukwandisa umlenze.
Amawele
Emazantsi e-squat, amadolo aguqa kancinci kwaye phambili; ukongeza ekubeni neentsini ziphantse zingqamane nomhlaba. Xa sinyuka, ii-shins zibuyela kwindawo yazo yangaphambili, ngoko kufuneka uthathele ingqalelo ukuba ukuguqulwa kwamaqatha kuphinde kusebenze imisipha yethole.
Oku akuthethi ukuba akuyomfuneko ukuba siqeqeshe amathole ngokwahlukeneyo. Kodwa kunokunceda kakhulu ukuba namathole anamandla okuxhasa ubunzima obukhulu kwi-bar.
umqolo osezantsi
I-Gravity ikhona kuyo yonke imithambo, kodwa kwi-squats ibonakala ngakumbi xa sivakalelwa kukuba ubunzima busityhalela phantsi. Umqolo osezantsi (i-lumbar) kufuneka ugcine ukunyanzeliswa okwaneleyo ukubamba umqolo kwindawo ekhuselekileyo, engathathi hlangothi. Oku kuthanda izihlunu ezijikeleze umqolo ukuze zomeleze kwaye zikhusele indawo.
Nangona kunjalo, kubalulekile ukuba ube nobuchule obufanelekileyo bokwenza umthambo ukunqanda ukwenzakala kwindawo esezantsi yekrele. Oku kubandakanya ukuphepha i-hyperlordosis kunye nokucofa isisu xa uhla kwaye unyuka.
Izibilini
Yikholwa okanye cha, izihlunu zesisu zikhona kakhulu ekuhambeni kwe-squat. Gcina ukhumbule ukuba basebenza njenge-stabilizer ye-hip, baqinisekise ukuba umva ophantsi uhlala ungathathi hlangothi. Ngengqiqo, oku kufezekiswa xa ubuchule bokunyakaza obuhle bugcinwa.
Izibilini kunye ne-obliques zibizwa ngokuba "zichasayo ezizinzileyo" kwi-squat. "I-antagonist stabilizer" iya kunceda ukugcina ukulungelelaniswa kwe-postural yamalungu athile. Kwi-squat, oku kuthetha ukuba izibilini kunye ne-obliques zinceda ukuzinzisa umqolo kunye ne-pelvis. Benza oku ngokuthintela i-erectors ekutsaleni umqolo kwi-hyperextension.
Umsebenzi wabakhi kukuthintela umqolo ukuba ungaguquguquki (ukujikeleza). Izibilini kunye ne-obliques zithintela umqolo ukuba ungaqhubeki (i-arching umva) okanye ujike. Ngee-abs ezibuthathaka kunye nee-obliques, abakhi ababambeli amandla oxinzelelo njengoko bebenokwenza.
Izixhobo
Nangona kuncinci, kwaye kwiimeko ezinqabileyo, iingalo nazo zibandakanyeka. Xa sibamba ibha emva kwentamo okanye sigcina iplate ephakanyisiwe ngaphezu kwentloko, iingalo zisebenza ngendlela ye-isometric. Oku akuthethi ukuba uqeqesho lwakho lomzimba ophezulu lunokutshintshwa ngulo msebenzi.
Nangona kunjalo, yonke into inxulumene. Okukhona uqeqesheke ngakumbi, kokukhona uya kuba nako ukuxhasa ubunzima ngeengalo zakho xa wehla kwi-squat.
Intliziyo
Ngaba kukho nabani na owawayo kwesi sihlunu siphambili? Asinakulibala ukuba xa sisenza umthambo, sifuna umsebenzi wentliziyo ngenkani. Kodwa kubonakala ngakumbi xa siqeqesha umzimba ophantsi, ekubeni inani elikhulu legazi lifunekayo, kwaye intliziyo "inyanzeliswa" ukupompa ngokukhawuleza. Yiyo loo nto uhlala ubila ngakumbi xa uzilolonga emilenzeni kunasezingalweni zakho.
Kwakhona, ukuba wongeza ukunyakaza okungaphezulu, njengokucinezela i-squat, intliziyo yakho iya kusebenza nzima kwaye itshise iikhalori ezininzi.
Izihlunu ezisetyenziswe ngokohlobo lwe-squat
Njengenxalenye yenkqubo yenkqubo yoqeqesho, kufuneka sikhethe iinguqu ze-squat ezijolise kumaqela athile emisipha esivumela ukuba sigxininise kwiindawo ezahlukeneyo. Sinokugxininisa ngakumbi emadolweni okanye kwi-hip extensors kuxhomekeke apho ulahlekile khona kwi-squat okanye ukuba sibona ukunyakaza ukuphuka.
i-squat yebha ephantsi
I-squat ye-bar ephantsi ithathwa njengentshukumo ehamba phambili ye-hip kwaye siya kusebenzisa imisipha ye-posterior chain njenge-hamstrings. abakhi yekholam kunye iimpundu.
Siza kubeka ibha yeesentimitha ezimbalwa ngaphantsi ngasemva. Ke endaweni yokuphumla ibha kwimigibe ephezulu, siya kubeka ibha phezu kweedeltoids ezingasemva. Nge-squat ye-bar ephantsi, siya kuba ne-torso ebheke phambili kancinane. Kule ndawo, siya kuthembela ngakumbi ezinqeni kwaye siguqe ngamadolo ngaphantsi.
Oku akuthethi ukuba i-quads ayisebenzi emazantsi e-squat. Mhlawumbi azisebenzi nzima njengezinye iinguqu ze-squat ezifuna ukugoba kwamadolo phambili.
I-squat ephezulu yebha
I-squat ye-bar ephezulu ithathwa njengentshukumo ehamba phambili yamadolo kwaye iya kufuna I-quadriceps sebenza ngakumbi. Kwi-squat yebar ephezulu, siya kubeka ibha kwimigibe yakho ephezulu ngezantsi kwethambo elikhulu entanyeni yakho engezantsi.
Nge-squat yebar ephezulu, siya kuba sime kancinci. Asiyi kuhamba kancinci ukusuka ezinqeni kwaye siya kuguqa ngamadolo phambili ngakumbi. Xa usenza i-squat ephezulu, uya kufuna ukucinga ngokutyhala amadolo akho phambili njengoko ubetha uluhlu olusezantsi. Oku kuya kufuna ukuba sisebenzise amaninzi amaninzi e-quadriceps ukuze siphume ngenxa ye-angle enkulu kwi-joint joint.
Nangona kunjalo, xa sixhomekeke phambili ngamadolo, ukuhamba okukhulu kwe-ankle kufuneka kube. Ke ukuba sinazo naziphi na izithintelo ze-ankle, kunokuba nzima ukuwisa isinqe ngaphantsi. Ukuba oku kunjalo, ngekhe sifumane i-quadruple activation esiyifunayo ukwenza i-squat yebar ephezulu.
nqumama i-squat
Ukunqumama kwe-squat kuthathwa njengokwahluka kwe-squat enzulu apho uya kumisa imizuzwana eyi-1-3 ezantsi kwe-stroke. Oku kuya kwandisa imfuno yomthwalo kwi I-quadriceps kuba siya kuchitha ixesha elingakumbi phantsi koxinzelelo kunye namadolo aguqe phambili emazantsi e-squat.
Ukuba asikwazi ukugcina ukuxinezeleka kwezihlunu okanye ukukhokela ukusuka ekuphumleni ngokusuka emadolweni kuqala, umthwalo unokuba nzima kakhulu kwaye asiyi kufumana nzuzo yokuvula kakhulu iiquads. Sinokwenza ikhefu le-squat kwindawo ephezulu okanye ephantsi yebha. Kodwa, ukuba sifuna ngakumbi ukusebenza kwe-quad, kuyacetyiswa ukuba ukhethe indawo ephezulu yebha.
Ukuma okubanzi kwe-squat
I-squat yokuma ebanzi ithathwa njengentshukumo elawula i-hip apho uya kusebenzisa i-musculature ngaphezulu iimpundu. Ububanzi obuqhelekileyo bokuma kubantu abaninzi buya kuba ngaphandle kancinane kumgama wobubanzi bamagxa.
Kungakhathaliseki ukuba yiyiphi i-posture esiyikhethayo, siya kufumana inqanaba elifanayo lokusebenzisa i-quadruple; nangona kunjalo, i-squat yokuma ebanzi iya kukuvumela ukuba usebenzise umthwalo ongakumbi kwi-glutes. Ukuba sizifumana sisquats kwindawo emxinwa ngokufanelekileyo, sinokuqwalasela ukusebenzisa i-squats ebanzi njenge-exercise ye-exercises kwi-routine ukuze sisebenze ngakumbi. Oku kuya kubaluleka ukuba sinobuthakathaka obuphakathi okanye obuphezulu kwi-squat.
Squat ngaphambili
I-squat yangaphambili ithathwa njengentshukumo ehamba phambili yamadolo kwaye iya kufuna I-quadriceps sebenza ngakumbi. Siza kubeka ibha kwindawo engaphambili yamagxa. Esi sikhundla siya kukunyanzela ukuba ugcine i-torso ethe tye, nangaphezulu koko sikuchaze ngasentla kwi-squat ephezulu yebar. Ngaloo ndlela, i-quads iya kusebenza nzima kakhulu ngenxa yokuba amadolo aya kuziswa phambili ngakumbi ukufumana ubunzulu obufunekayo be-squat.
Ngokungathandabuzekiyo, esi sikhundla esisezantsi sidinga ukuhamba kakhulu emadolweni, emaqatheni, nasezihlahleni xa kuthelekiswa nezinye iinguqu ze-squat. Ngenxa yezi zizathu, yintshukumo entsonkothileyo yokufunda. Kodwa yinto ekufanele iphuculwe ukuba sifuna ukusebenza iiquads ngokwahluka kwesquat.
Inzuzo eyongezelelweyo ye-squat yangaphambili nayo ifumana okuninzi ukugaywa kwezihlunu ngaphezulu kumqolo ongaphezulu. Oku kungenxa yokuba ukukhusela i-elbows yakho ekuweleni phambili kunye nebar ekuweni emagxeni akho, kufuneka uzinzise imisipha yakho yangaphezulu.