Kunezindlela eziningi zokusquat, nakuba abaphakamisi bevamise ukuwahlukanisa abe amakilasi amabili: parallel noma breaking parallel (ATG). Eyokuqala ingenye evame kakhulu, eyenziwa cishe yinoma yimuphi umsubathi ngisho noma bengathwali isisindo esikhulu. I-cap yamadolo kuphela okufanele ilethwe ezingeni elifanayo ne-hip (ehambisana nomhlabathi). Esikhundleni salokho, ama-squats e-ATG ahlanganisa ukuletha i-gluteus phansi ngangokunokwenzeka. Yikuphi okungcono? Ingabe kufanele sibeke phambili uhla olukhulu lokunyakaza?
ama-squats ahambisanayo
https://www.youtube.com/watch?v=9M7HeAefECk
I-back squat eyenziwa ngokuhambisana yenza ukusebenza kwemisipha okuphezulu kakhulu kusebenze. Ukuthuthukiswa kwe-quadriceps kukhuliswa ngokwenza ama-squats afanayo, ngaphandle komsebenzi owengeziwe, njengoba ama-engeli aphezulu e-flexion akhiqizwa. I-Quadriceps, i-hamstring kanye nomsebenzi we-gastrocnemius (umsipha wethole wangaphandle) zivame ukwanda njengoba ukugoba kwamadolo kwanda, abagijimi abaqinisekisayo ngamadolo anempilo ukuthi ukwenza lolu hlobo lokuzivocavoca kuwumqondo omuhle. .
Ngaphandle kokungena endaweni ye-squat ekujuleni okufanele, ama-hamstrings nama-glutes angase angabi nenselele ngokwanele. Ukusebenza kwemisipha okukhulu kwe-vastus medialis oblique (ingxenye ye-muscular ye-quadriceps, etholakala ngaphansi ngaphakathi ngaphakathi eduze kwedolo) ibonise ukusebenza okukhulu lapho iseduze nokufana kune-squat engajulile.
I-ATG squat
I-ATG (I-Ass To Grass) i-squat iqukethe ukuwenza kahle ngaphansi kokuhambisana. Kungaba yinzuzo uma umphakamisi ekwazi ukuhamba akwenze ngendlela enhle. Ngenkathi ukuya ngaphansi kokuhambisana akubonakali kukhuphula ukwenziwa kusebenze kwe-quadriceps, kubonisiwe kwandisa ukusebenza kwe i-gluteus maximus. Uhla olungeziwe lokunyakaza lungasiza futhi ngokusebenza okwengeziwe namandla amakhulu aphuma ku-squat ejulile. .
Ngamafuphi, kulula ukwethula zombili izinhlobo zama-squats ukuze ujulise umsebenzi wemisipha ehlukahlukene. Kubalulekile ukuthi uqale ukukhanya lapho wenza ama-ATG. Ububanzi bokunyakaza bukhulu kakhulu futhi ibhalansi ingaba sengozini lapho uphakamisa umthwalo. Gwema ukusukuma ngokukudonsa emuva, futhi ugxile ekusunduzeni phansi ngemilenze nezinqe.