Kwiindawo zokuzivocavoca, ngakumbi kwindawo yokwakha umzimba, siva zonke iintlobo zeethiyori zoqeqesho. Ayizukuphela nje abona bafundayo kweli gumbi basinika iingcebiso zobuchwephesha, kodwa abanye bayakhuthazwa “yinzululwazi”.
Mangaphi amaxesha okhe weva ukuba zeziphi izihlunu ezisebenza kwi-squats? Ngaba sisebenzisa i-gluteus kuphela? Okanye i-quadriceps kunye ne-hamstrings? Ngokucacileyo, i-squat yinkqubo edibeneyo efuna ukubandakanyeka kwemisipha emininzi, kuquka i-rectus abdominis. Amandla amakhulu enziwa yimilenze, kodwa ayingomsebenzi othile wokunyusa umthamo wakho we-hamstring.
Yintoni umsebenzi we-hamstrings kwi-squats?
Abanye abantu bacinga ukuba ii-squats ezinzulu zenzelwe ukuphuhlisa i-hamstrings, kodwa oko akuchanekanga ngokupheleleyo. Umsebenzi walo msipha guqula amadolo kwaye wandise isinqe, ngoko imithambo efana i-leg curl okanye i-deadlift yaseRomania Zikulungele ukusebenza kunye nokuphuhliswa kwe-hamstrings.
Xa si-squat, asinako ngokwenene ukufumana i-hamstring ukuba sibe nenxaxheba enkulu (encinci njenge-20% isebenze) ngokusekelwe koko kuthethwa zezinye izifundo. Oku kungenxa yokuba ngexesha lesigaba sokugxila (isigaba sokuphakamisa i-squat) sandisa i-hip joint, eyona nto ingomnye wemisebenzi ye-hamstrings; nangona kunjalo, sikwandise idolo elihlangeneyo, ngoko ke solula umsipha. Kuba le yinto yenzeka ngaxeshanye, imisipha yemisipha ayisuki kakhulu. .
Ngaba akuyonyani ukuba siyayiva indlela imisipha yethu esebenza ngayo?
Ngokwenene uyabhida imisipha yemilenze (biceps femoris) kunye ne-adductor magnus. Babekwe kwindawo efanayo kakhulu, kwaye bobabini balolonga ngentshukumo ye-squat. 
Ngokusengqiqweni, ii-hamstrings zisebenza njengezizinzisi ezinamandla. Enyanisweni, xa idolo ligobile ngaphezu kwe-90º, ukuxhatshazwa kwe-hamstring kunceda ukuzinzisa idolo, njengoko imikhosi ejoliswe kwi-quadriceps (i-dislocation force) emadolweni iphikisana. .
Nangona kunjalo, xa kufikwa kwi-bulking up that muscle, i-squat yodwa ayinakusetyenziswa njengesixhobo sokwakha i-hamstrings. Njengoko besinixelele ngaphambili, i-curl yomlenze kunye ne-Romanian deadlift zimbini zezona ndlela zibalaseleyo zokufezekisa le njongo. Nangona kunjalo, ii-squats zakho kufuneka zibe yinxalenye yoqeqesho lwesiqhelo.
Mholweni;
Nangona inqaku elinjalo lingenamdla, ngakumbi kwii-neophytes, inyaniso kukuba abanako ukukhuphisana, ukuqala ngenxa yokuba uqeqesho olusebenzayo luninzi lwengcamango kwaye njengoko lunokufakwa kwezinye iinkalo ezininzi, kunye nokuphela ngenxa yokuba, njengoko sitshilo, uqeqesho olusebenzayo luyingxenye ye-CrossFit.
Enye into ehluke kakhulu kukuba "yintoni" okanye "yintoni" uqondisa olu qeqesho lusebenzayo, kuba injongo inokuba yimisebenzi efana neyona nto iphambili njengaleyo yomsebenzi wasekhaya okanye leyo yomcimi-mlilo, apho, nangona uqeqesho lunokufana. (awukwazi ukuba umntu olungisa indlu kufuneka agxume efestileni ... aze acime umlilo egadini hehe), kubonakala kunengqiqo ukuba baya kuhluka kakhulu.
Nangona kunjalo, isiqhulo sifanelekile kuba, eneneni, umthambo osebenzayo kufuneka ulungiselele nawuphi na umsebenzi obufuna ukuba uwenze ebomini nangaliphi na ixesha, mhlawumbi nangakumbi kwiimeko ezinzima kakhulu ezifana nale ikhankanyiweyo.
Nangona kunjalo, kwaye nangona kungumdlalo, kwaye ndicinga ukuba le yilapho abantu abaninzi belahleka kancinane kwaye bangena ekuthelekiseni okungadingekile (nangona kuyinyani ukuba eli nqaku liza kufaneleka kamva), iintsika ze-CrossFit kunye nemigaqo yayo zihlala zikhohliwe. Iinjongo eziphambili, eziya kubonakala azikude kwaphela kwezo zoqeqesho olusebenzayo ukususela, enyanisweni kwaye njengoko benditshilo, le yinxalenye yokuqala kunye babe nenjongo efanayo: ukwenza umntu ogqibeleleyo kwaye osebenzayo ngokwembono yenyama.
Okanye ngamazwi oqeqesho ngokwalo:
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