Ama-squats awumsebenzi oyisisekelo wokufudumala nokuqinisa imilenze, nakuba engeyona ukunyakaza okukhethekile kule ngxenye yomzimba. Abaningi bacabanga ukuthi imisipha ye-quadriceps kuphela icushiwe, kodwa njengoba kuyinhlanganisela (i-multi-joint) yokuzivocavoca, imisipha eminingana isetshenziswa ngesikhathi esisodwa.
Kuyathakazelisa ukwazi amaqembu emisipha ahlukene acushiwe ngalo msebenzi ukuze athuthuke esikhathini eside. Ngaphezu kwalokho, kungasiza ekuboneni ukungalingani kwemisipha noma izifo ezingenzeka.
Amaqembu emisipha asebenza ngama-squats
Ngezansi uzothola yonke imisipha ye-squat eqiniswa kulo msebenzi. Abaningi babo bavame ukunganakwa, naphezu kweqiniso lokuthi kuwumsebenzi ohlangene.
Ama-Quadriceps nabathumbi
I-quadriceps yimisipha eyinhloko esetshenziselwa ukunweba idolo. Ebangeni elijulile le-squat, ama-quads azosebenza kanzima ukuze anwebe amadolo aphume phansi. Futhi, amadolo azoqhubekela phambili emgqeni wamandla njengoba wehla endaweni ye-squat. Lapho amadolo eqhubeka, i-quadriceps kufanele ibe namandla.
Ngakho-ke lapho ujula futhi ukuguquguquka kwedolo okuya phambili onakho, kulapho ungalindela khona ukuthi le misipha isebenze. Uma ama-quad akho ebuhlungu kakhulu ngenxa yokusquatting, bona udokotela.
Kuzoncika kancane endaweni oya kuyo ukuze u-squat, kodwa uma imilenze igobile kubalulekile ukuthi ugcine amadolo ephuma. Lapho kuvalwe kakhulu ibanga phakathi kwemilenze, umsebenzi omkhulu we-quadriceps ukukhulisa isisindo. Ezivivinyweni zokusebenzisa amandla amaningi ungawubona kahle lo mehluko. Kuyiqiniso ukuthi yonke imisipha ihilelekile uma kuziwa ekugcineni ukungezwani ngenkathi wehla futhi ubuyela phezulu, kodwa kuzoxhomeka kakhulu endaweni oyitholayo.
Ngaphezu kwalokho, abathumbi nabo benza amandla anele ukubamba ukwehla futhi baqale umfutho wokukhuphuka.
Izinqe
Izinqe zakhiwe imisipha emithathu: i-gluteus maximus, i-gluteus medius, ne-gluteus minimus. Ngezinhloso ze-squat, i-gluteus maximus ne-medius ibalulekile. I-gluteus maximus ingxenye "yenyama" ye-gluteus ohlezi kuyo. I-gluteus maximus isetshenziselwa ukunweba ama-hips, okubalulekile ekuvaleni kwe-squat.
Kulo msebenzi, ama-hips azohamba ngemuva komugqa wamandla njengoba wehla endaweni ye-squat. Njengoba uhlehla, ama-hips kufanele aphakamise futhi aqhubekele phambili ukuze aqondise kabusha ngomugqa wamandla. Ngakho-ke, i- i-gluteus mayor idlala indima ebalulekile ebangeni eliphezulu le-squat ukuletha ama-hips ekwandiseni okugcwele.
Ngakolunye uhlangothi, i-gluteus medius esetshenziswa ukuthumba inqulu. Ngamanye amazwi, khipha umlenze ohlangothini "njengesinyathelo esiseceleni." Ku-squat, ukugcina i-hip ithunjiwe kuzoqinisekisa ukuthi amadolo adlula ngendlela efanele phezu kwezinzwane. Ngaphandle kwe-gluteus medius eqinile, amadolo akho angaphuma ngesikhathi se-squat, okwandisa inani lamandla okugunda emadolweni.
Inhloso eyinhloko ye-gluteus maximus iwukuzinza futhi ikuvimbele ekuthwaleni i-torso yakho phambili. Ngakho iba omunye wemisipha eyinhloko ku-squat. Ngaphezu kokuwusebenza kakhulu kulo msebenzi, kuyathakazelisa ukuthi uphinde uwuqeqeshe uwedwa ukuze uthuthukise ukusebenza kwakho ekuzilolongeni okuyinhlanganisela.
Izosebenza njenge-stabilizer muscle, hhayi kuphela ku-squat kodwa nasosukwini lwakho nosuku.
ama-spinal erectors
Ama-erectors yimisipha egijima ngaphandle komgogodla. Banamathela engxenyeni engenhla ye-pelvis, izimbambo, nomgogodla. Banomsebenzi wokugcina umgogodla uqinile futhi unwetshiwe kulo lonke i-squat. Ngokuyisisekelo, zivimbela umhlane ukuthi ungagobi phambili.
Lona umsebenzi obalulekile ngoba uma ingemuva liyindilinga ngenkathi sise-squat, kuzokwandisa ukungezwani ezingeni le-vertebrae. Umgogodla kufanele uhlale uqinile ukuze udlulise ngempumelelo amandla ukusuka emadolweni nasezinqulwini kuya kubha.
Uma sigoba phambili ku-squat, sizoba nokuncika kwemvelo kwe-torso ku-squat ngokusekelwe ku-levers ngayinye. Uma ungumuntu onemilenze emide nomzimba omfushane, uzothola ukuncika kakhulu kunomuntu onemilenze emifushane nomzimba omude.
Lapho uncika kakhulu i-torso yakho phambili ku-squat, i-erector spinae yakho kufanele isebenze kanzima ukugcina umhlane wakho uqinile. Lokhu akuyona into embi. Lokhu kusho ukuthi ama-erectors azodinga ukuthi abe namandla kakhulu uma unomzimba obheke phambili. Kuzodingeka futhi sibe nama-erectors aqinile uma sifuna ukuvimbela umhlane ukuthi ungazungezi ku-squat.
umsipha
Nakuba abaningi bacabanga ukuthi i-hamstring isetshenziswa kuphela ekwandisweni noma ekufaleni, ngesikhathi se-squat, ama-hamstrings yimisipha ethwala ingcindezi. Kuyiqiniso ukuthi icushwe ngendlela eqondile kancane kunama-quadriceps nama-glutes, kodwa ngaphandle kwawo asikwazanga ukukwenza.
I-hamstring inemisebenzi emibili ku-squat.
Okokuqala, i-hamstring isebenza njenge-a synergist ukusekela glutes esandisweni se-hip. Njengoba amadolo eqondana, ama-hamstrings afinyela ngaphezulu ukuze alethe ama-hips e-bar. Kodwa-ke, ama-hamstrings athola kuphela inani elincane lapha futhi umshayeli oyinhloko wokwandiswa kwe-hip kuseyi-glutes.
Okwesibili, i-hamstring isebenza njenge-a i-stabilizer muscle ukusekela i-knee joint. Lapho amadolo eguquguquka kakhulu phansi kwe-squat, ukungezwani kwe-hamstring kusiza ukuzinzisa ukuhlangana kwamadolo ngokuphikisana namandla e-quadriceps ukuze anwebe umlenze.
AmaCufflinks
Ngaphansi kwe-squat, amadolo asuke egobile kancane futhi phambili; ngaphezu kokuba nama-shins acishe afane nomhlabathi. Uma sikhuphuka, ama-shins abuyela endaweni yawo yasekuqaleni, ngakho-ke kufanele ucabangele ukuthi ukugoba kwamaqakala nakho kusebenze imisipha yamathole.
Lokhu akusho ukuthi asikho isidingo sokuqeqesha amankonyane ngokwehlukana. Kodwa kungasiza kakhulu ukuba namathole aqinile ukuze asekele isisindo esikhulu kubha.
umhlane ophansi
Amandla adonsela phansi akhona kuzo zonke izivivinyo, kodwa kuma-squats abonakala ikakhulukazi lapho sizwa ukuthi isisindo sisiphusha phansi. Umhlane ophansi (i-lumbar) kufanele ulondoloze ukungezwani okwanele ukuze ubambe umgogodla endaweni ephephile, engathathi hlangothi. Lokhu kuvumela imisipha ezungeze umgogodla ukuze iqinise futhi ivikele indawo.
Kodwa-ke, kubalulekile ukuba nendlela enhle yokuzivocavoca ukuze ugweme ukulimala engxenyeni engezansi yenkemba. Lokhu kuhilela ukugwema i-hyperlordosis nokucindezela isisu lapho wehla futhi ukhuphuka.
U-Abs
Ukholelwa noma cha, imisipha yesisu ikhona kakhulu ekuhambeni kwe-squat. Khumbula ukuthi basebenza njenge-stabilizer ye-hip, baqinisekise ukuthi i-back back ihlale isesimweni sokungathathi hlangothi. Ngokunengqondo, lokhu kufinyelelwa lapho kugcinwa indlela enhle yokunyakaza.
Izisu kanye nama-obliques yilokho okubizwa ngokuthi "izinza eziphikisayo" ku-squat. I-"antagonist stabilizer" izosiza ukugcina ukuhleleka kwe-postural kwamalunga athile. Ku-squat, lokhu kusho ukuthi izisu kanye nama-obliques zisiza ukuzinzisa umgogodla kanye ne-pelvis. Benza lokhu ngokuvimbela ama-erectors ukuthi angadonseli umgogodla ku-hyperextension.
Umsebenzi wama-erectors ukuvimbela umgogodla ukuthi ungaguquguquki (ukujikeleza). Izisu kanye nama-obliques avimbela umgogodla ukuthi unganwebeki (ukugoba ngemuva) noma ukusonteka. Ngama-abs abuthakathaka nama-obliques, abakhi be-erector ababambeli amandla amaningi okungezwani njengoba bebengenza ngenye indlela.
Izikhali
Nakuba ngezinga elincane, futhi ngezikhathi ezingavamile, izingalo nazo zihilelekile. Uma sibamba ibha ngemuva kwentamo noma sigcina ipuleti liphakeme ngaphezu kwekhanda, izingalo zisebenza ngendlela ye-isometric. Lokhu akusho ukuthi ukuqeqeshwa komzimba wakho ongaphezulu kungashintshwa yilo msebenzi.
Nokho, konke kuhlobene. Uma uqeqeshwe kakhulu, ikhono elingeziwe uzoba nalo ukusekela isisindo ngezingalo zakho lapho wehla ku-squat.
Inhliziyo
Ukhona owake wawa ngenxa yalesi sicubu esikhulu? Ngeke sikhohlwe ukuthi lapho senza umsebenzi othile womzimba, sidinga umsebenzi wenhliziyo ngenkani. Kodwa kubonakala kakhulu lapho siqeqesha umzimba ophansi, njengoba inani elikhulu legazi liyadingeka, futhi inhliziyo "iphoqelelwe" ukupompa ngokushesha. Yingakho ujwayele ukujuluka kakhulu uma uzivocavoca kunasezingalweni zakho.
Futhi, uma wengeza ukunyakaza okungaphezulu, okufana ne-squat ecindezelayo, inhliziyo yakho izosebenza kanzima futhi ishise amakholori amaningi.
Imisipha esetshenziswa ngokohlobo lwe-squat
Njengengxenye yokuhlelwa kwesimiso sokuqeqesha, kufanele sikhethe ukuhluka kwe-squat okuqondise amaqembu athile emisipha esivumela ukuthi sigxile ezindaweni ezahlukene. Singagcizelela kakhulu emadolweni noma e-hip extensors kuye ngokuthi ulahlekile kuphi ku-squat noma uma sibona ukunyakaza kuphuka.
i-squat ye-bar ephansi
I-low bar squat ibhekwa njengokunyakaza okuhamba phambili kwe-hip futhi sizobe sisebenzisa imisipha eminingi yamaketanga angemuva njengama-hamstrings. ama-erectors kwekholomu kanye izinqe.
Sizobeka ibha ngamasentimitha ambalwa ngaphansi ngemuva. Ngakho esikhundleni sokuphumula ibha ezicupheni eziphezulu, sizobeka ibha phezulu kwama-deltoid angemuva. Nge-squat ye-bar ephansi, sizoba nomzimba oncike phambili kancane. Kulesi simo, sizoncika kakhulu ezinqulwini futhi siguqe amadolo kancane.
Lokhu akusho ukuthi ama-quads awasebenzi phansi kwe-squat. Cishe azisebenzi kanzima njengokunye ukuhlukahluka kwe-squat okudinga ukugoba kwamadolo okuya phambili.
I-squat ye-bar ephezulu
I-high bar squat ibhekwa njengokunyakaza okunamandla kwamadolo futhi izodinga ama-quadriceps ukusebenza okuningi. Ku-squat yebha ephezulu, sizobeka ibha ezicupheni zakho ezingaphezulu ngezansi nje kwethambo elikhulu entanyeni yakho engezansi.
Nge-squat ye-bar ephezulu, sizoma kancane. Ngeke sinyakaze kancane ezinqeni futhi sizogoba amadolo phambili kakhulu. Uma wenza i-high bar squat, uzofuna ukucabanga ngokuphusha amadolo akho phambili njengoba ushaya ibanga eliphansi. Lokhu kuzodinga ukuthi sisebenzise ama-quadriceps amaningi ukuze siqhamuke ngenxa ye-engeli enkulu ekuhlanganyeleni kwedolo.
Kodwa-ke, lapho sincika kakhulu ngamadolo, ukuhamba okukhulu kwe-ankle kufanele kube. Ngakho-ke uma sinemikhawulo ye-ankle, kungase kube nzima kakhulu ukulahla ama-hips ngezansi. Uma kunjalo, cishe ngeke sikuthole ukwenza kusebenze okuphindwe kane esikufunayo ukwenza i-high bar squat.
phumula i-squat
I-squat yokumisa isikhashana kuthathwa njengokuhluka kwe-squat ejulile lapho uzoma khona imizuzwana engu-1-3 ngaphansi kwe-stroke. Lokhu kuzonyusa isidingo sempahla e ama-quadriceps ngoba sizochitha isikhathi esiningi ngaphansi kwe-tension amadolo egobe phambili phansi kwe-squat.
Uma singakwazi ukulondoloza ukuqina kwemisipha noma ukuhola kusukela ekumisweni ngokusuka emadolweni kuqala, umthwalo cishe unzima kakhulu futhi ngeke sithole inzuzo yokwenza kusebenze ama-quads. Singenza ikhefu le-squat endaweni ephezulu noma ephansi yebha. Kodwa, uma sifuna ukwenza kusebenze i-quad eyengeziwe, kuyanconywa ukuthi ukhethe indawo yebha ephezulu.
I-squat ebanzi
I-squat yokuma ebanzi ithathwa njengokunyakaza okubusa inqulu lapho uzosebenzisa khona imisipha eminingi izinqe. Ububanzi obujwayelekile bokuma kubantu abaningi buzoba ngaphandle kancane kwebanga lobubanzi behlombe.
Kungakhathaliseki ukuthi yikuphi ukuma esikukhethayo, sizothola izinga elifanayo lokusebenzisa i-quadruple; kodwa-ke, i-squat ye-stance ebanzi izokuvumela ukuthi usebenzise umthwalo owengeziwe kuma-glutes. Uma sizithola si-squat ngendlela ewumngcingo, singase sicabange ukusebenzisa ama-squat ama-wide stance njengendlela ehlukile yokuzivocavoca ukuze senze kusebenze okwengeziwe. Lokhu kungabaluleka uma sinobuthakathaka obuphakathi noma obuphezulu ku-squat.
Isikwele sangaphambili
I-squat yangaphambili ibhekwa njengokunyakaza okunamandla kwamadolo futhi izodinga ama-quadriceps ukusebenza okuningi. Sizobeka ibha engxenyeni engaphambili yamahlombe. Lesi sikhundla sizokuphoqa ukuthi ugcine i-torso eqondile, ngisho nangaphezu kwalokho esikuchaze ngenhla nge-squat ye-bar ephezulu. Ngakho-ke, ama-quads azosebenza kanzima kakhulu ngoba amadolo azolethwa phambili ukuze athole ukujula kwe-squat okudingekayo.
Ngokumangalisayo, lesi sikhundla esiphansi sidinga ukuhamba okuningi emadolweni, emaqakaleni, nasezihlakaleni uma kuqhathaniswa nokunye ukuhlukahluka kwe-squat. Ngenxa yalezi zizathu, kuwukunyakaza okuyinkimbinkimbi ukufunda. Kodwa kuyinto okufanele ithuthukiswe uma sifuna ukusebenza ama-quads ngokuhlukahluka kwe-squat.
Inzuzo eyengeziwe ye-squat yangaphambili nayo ithola okuningi ukuqashwa kwemisipha engaphezulu ngemuva. Lokhu kungenxa yokuthi ukuze uvimbele izindololwane zakho ukuthi ziwele phambili futhi ibha ukuthi ingawi emahlombe akho, udinga ukusimamisa imisipha yakho yangemuva.