Abaningi abaphakamisa izinsimbi kanye nabaqeqeshi bathola ukuthi ukuphakamisa umphefumulo kuyakhathaza kakhulu kunokusquatting, futhi ukululama kuhamba kancane. Yingakho abantu abaningi befa izikhathi ezimbalwa ngesonto; Abanye baze baxwayiswe ngokuthi akufanele bawenze lo msebenzi uma behlose i-hypertrophy. Ngokwami ngiyaphikisana nalo mbono, futhi yilokho esizokuqhathanisa ngokulandelayo.
Yikuphi ukuvivinya umzimba okubangela ukukhathala okwengeziwe kwemisipha?
Kuze kube namuhla, abukho ubufakazi obuphathekayo obusekela inkolelo-mbono yokukhathala. Ngaphezu kwalokho, kuncane okwaziwayo mayelana nokusabela okunamandla kwe-endocrine ekuzilolongeni okunzima kakhulu kokuqeda amandla nokuthi kungase kwehluke kanjani kwezinye izivivinyo ezifanayo eziyinhlanganisela. Ngibheka izifundo engizozindla ngazo, ngizitholile uno wayefuna khomba futhi uqhathanise izimpendulo ezibucayi, ze-neuromuscular, ne-endocrine ku-squat kanye nokuzivocavoca okufile. .
Amadoda ayishumi aqeqeshelwe ukumelana abambe iqhaza, aqeda amasethi angu-10 ezimpinda ezi-8 ngobuningi bokuphindaphinda obungama-2%. Amandla amakhulu okuzithandela e-isometric contraction ye-quadriceps, kanye nezinyathelo zokukhathala okuphakathi (ukusebenza ngokuzithandela kanye ne-surface electromyography) nokukhathala kwe-peripheral (isisusa sokulawula esikhishwe ngogesi) kwenziwa ngaphambi nangemizuzu engu-95 ne-5 ngemva kokuzivocavoca. Ukwengeza, i-testosterone ne-cortisol kukalwa kulawa maphuzu esikhathi esifanayo.
I-EMG yehla ngokuhamba kwesikhathi, kodwa awukho umehluko obonwe phakathi kokuzivocavoca. Azikho izinguquko ku-testosterone noma i-cortisol eziphawulwe. Futhi, nakuba umthwalo ophelele ophakeme kanye nomthwalo wevolumu ophakeme waqedwa ku-deadlift, akukho mehluko ekukhathaleni okuyisisekelo owabonwa uma kuqhathaniswa ne-squat.
Ukukhathala okukhulu kwe-peripheral okubonwa ngemva kokuzivocavoca kwe-squat kungase kube ngenxa yomsebenzi omkhulu owenziwa ama-quadriceps ngalo msebenzi.
Le miphumela isiholela ekukholweni ukuthi ukuhlukanisa ukwenziwa kwesikhathi, ukwehla, kanye nezinhlelo kungase kungadingeki uma wenza ama-squats nama-deadlifts ukuthuthukisa amandla emisipha.