Amandla e-squat nokusebenza ngokungangabazeki kungenye yezimfanelo ezibaluleke kakhulu zamandla, amandla, nabasubathi bokufaneleka abasebenzayo. Imvamisa, abasubathi bangathola ukuthi ukusebenza kwe-squat yabo kusezingeni eliphezulu.
Lokhu kuhlukahluka kwe-squat kuyindlela ephumelela kakhulu yokwandisa amandla okuqala, izinga lokuthuthukiswa kwamandla, nokusebenza okuphelele. Lapha sikukhombisa ukuthi iyini i-Anderson squat nokuthi kungani noma ubani kithi angazuza ngokuyingenisa ohlelweni lokuqeqesha.
Kungani inaleli gama?
Lo msebenzi ubizwa ngokuthi UPaul Anderson, umnyuzi wezinsimbi waseMelika. Waba ngumpetha womhlaba, umpetha wama-Olympic, umpetha kazwelonke wase-US izikhathi ezimbili, wabeka amarekhodi angu-18 ase-US namarekhodi omhlaba angu-8, futhi ungomunye wamavulandlela ezemidlalo zamandla namuhla.
Enye yezinto ezazivame kakhulu ukuphakamisa izikwele zikaPaul kwakuyi-Anderson, eyaziwa nangokuthi "ama-pin squats." UPaul waba nomuzwa wokuthi i-squat ingenye yezivivinyo ezibaluleke kakhulu zokwakha amandla.
Lezi yizizathu zokuthi kungani ungazuza ku-Anderson Squat
Abaqeqeshi nabasubathi abaningi bamela i-Anderson squat njengokuzivocavoca okuhle okungeziwe ukuze u-squat ngemva kokuphakanyiswa kwe-squat kwakudala. Nakuba i-lift ngokwayo ingase isebenze kakhulu ekwandiseni amandla nokusebenza ku-squat, ngokuvamile yamukelwa njengokuzivocavoca okungeziwe ku-squat yendabuko.
Njengoba lolu hlobo lwe-squat ludlula umjikelezo wokufinyeza (yingakho lusebenza kahle ekwakheni amandla), ukunyakaza kwe-squat okushukumisayo kufanele kwenziwe okuhlanganisa izingxenye ze-eccentric, concentric, kanye nesivinini ukuze kwandiswe ukusetshenziswa.
I-Anderson squat inikeza abaphakamisi a isisombululo esiyingqayizivele samandla okuqala ampofu (okugxile), ubuthakathaka bendawo kanye namaphuzu okunamathela anenkani ekuhambeni.
Ngokuqala ukusuka ekumeni ngezansi (noma phansi kokuphakama okuthile), umjikelezo wokunciphisa amandla uyancishiswa. Konke lokhu kuthakazelisa:
Ithuthukisa izinga lokuthuthukiswa kwamandla
Kukhulisa ukuqwashisa futhi kuvumela ophakamisayo ukuthi ezwe ukuthi ukuphindaphinda "okulungile" kuyini. Kuphinde kwakha ukuthuthukiswa kokungezwani okuthuthukisiwe futhi kuqhubeke kulo lonke umqansa.
Kungakhathalekile ukuthi imuphi umdlalo, iningi lamandla, amandla, kanye nabaqeqeshwayo abangaba yizimo bangazuza ngokufaka lo msebenzi ohlelweni lwabo lokuqeqesha.
Ibhekana nokuzinza kwe-postural nokuqwashisa
Ukuphuka kwe-Postural kuma-squats angaphambili nangemuva kungakhawulela ikhono lomsubathi lokusquatha esindayo, anyakaze ngokushesha, futhi asabele ngokushesha. Ukwandisa amandla nokuqwashisa kwe-postural endaweni ethile yokuphumula ku-squat kungasiza ekuthuthukiseni ukuqwashisa kwe-neuromuscular nokuthuthukiswa kwamandla emisipha.
Uma kuhlanganiswe ne-squat eqinile (ukwehluka okuhlanganisa umjikelezo wokufinyeza), abaphakamisi bangakwazi ukuhlukanisa amandla abo oku-squatting nokusebenza.
Ukwengeza, inguqulo ye-Anderson iyindlela enhle yokufundisa abaqalayo (noma abanolwazi) ukuqondanisa okufanele nokungezwani kumaphuzu athile ekuhambeni.
Inqamula ezindaweni zokungqubuzana
I-Anderson squats ikuvumela ukuthi uqondise ama-engeli/ukujula kwamaphoyinti okunamathiselwe ngokusetha ukuphakama kwe-squat, noma ngezansi nje, indawo yokunamathisela. Ikhono lokuhlukanisa ama-engeli ahlangene athile liyisihluthulelo sokuqhubeka udabula futhi uthuthuke ku-squat. Kubalulekile ukuqaphela ukuthi amandla e-angular aqondile, okusho ukuthi u-Anderson uyasquats isethwe ekujuleni okuthile kuzokhulisa amandla agxile kuphela eduze kwalelo phuzu elithile, okubonisa ngokuqhubekayo isidingo sokuqhubeka nokusquat ukujula ngokugcwele kwezinye izivivinyo ze-squat.
Yandisa amandla okuqala
Ikhono lokuhambisa imithwalo lisuka lapho limile liyisihluthulelo semidlalo eminingi yamandla namandla. Nakuba i-squat iqala ngokuqondile nge-eccentric component, kokubili i-powerlifting kanye nokuhlwitha noma ukuhlanza kungaba amandla adlulisekayo kakhulu abaphakamisi abenza i-Anderson squats.
Ukwenyuka kokumelana kokuqala kuvumela ukukhiqizwa kwamandla amakhulu ngenxa yokuncipha kokuthembela kumjikelezo wokufinyeza, ongekho kulokhu kuphakanyiswa; njengokuhluka kwe-squat yokumisa okwesikhashana.
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