Kuze kube ngoku, usenokuba awuzange uve "nge-hip hinge," kodwa uyazi kakuhle i-squat ekufezekeni. Ungandixelela ukuba yeyiphi esetyenziswa kwi-kettlebell deadlift okanye ujingi? Ukuba impendulo yakho ithi "squat", ndincoma ukuba uqhubeke ufunda ukuze ufunde ngakumbi.
Ukuze ukwazi ukusebenza kakuhle kwi-deadlift kunye ne-kettlebell swing, kufuneka wazi indlela yokusebenza ihinge ye-hip. Zininzi ii-squats ezinzulu onokuthi uzibhidanise ngehinge, kodwa aziyonto inye. Ukubulawa kwabo kwahluke kangangokuba ngenxa yesi sizathu imithambo ihlelwa ngokwahlukileyo kwimeko nganye.
Ndiyakuqonda ukufana kwabo ngokwemigaqo ye-biomechanics, kodwa umahluko obalaseleyo ngumxube apho ukunyakaza kugxininiswe khona: i-hip okanye amadolo.
I-Hinge ye-hip okanye i-hip hinge
La ihinge yehip iqala kwindibaniselwano enegama kwaye ugxininiso olukhulu lubekwe ekufezekiseni kwayo. Kule meko, i-hips iya kuba ngaphezu kwamadolo, kwaye kuya kubakho i-angle encinci okanye ingabikho ngaphambili ye-shin.
Ngoko ke, xa usenza intshukumo esiqwalasela ipateni "yehinge" (i-kettlebell swing, umzekelo), jonga kwifom yakho kwaye ubone ukuba udibana neempawu zehenjisi. Ukuba ufumanisa ukuba amadolo akho ahamba phezu kweenzwane zakho kwaye iinqumlo zakho ziwela ngaphantsi kwamadolo akho, uzama ukusebenzisa iphethini ye-squat kwi-hinge motion.
Kwindawo ye-squat, kukho ukugxininiswa ngakumbi kwi-joint joint, ngoko ke oonoxuku (i-squat) intshukumo inobukho obukhulu emadolweni akho. Enyanisweni, xa sihla phantsi (ngaphezulu okanye ngaphantsi) isikhundla se-squat, i-hips iya kuba ngaphantsi kwamadolo, i-shins iya kubonisa, kwaye amadolo aya phambili kwiinzwane.
Zombini imithambo ibalulekile ekusebenzeni kwezinye iikhompawundi, ngoko ke akukho mntu ungcono kunomnye. Into ekufuneka uyikhumbule kukuba awukwazi ukusebenzisa i-squats xa ilixesha lokwenza iihenjisi, okanye ngokuphambeneyo.