Kuze kube manje, kungenzeka ukuthi awukaze uzwe "nge-hip hinge," kodwa uyakwazi kahle i-squat ekupheleleni. Ungangitshela ukuthi iyiphi esetshenziswa ku-deadlift ye-kettlebell noma ekujikeni? Uma impendulo yakho ithi "squat", ngincoma ukuthi uqhubeke ufunda ukuze ufunde okwengeziwe.
Ukuze ukwazi kokubili i-deadlift kanye ne-kettlebell swing, udinga ukwazi ukuthi usebenza kanjani i-hip hinge. Kunama-squats amaningi ajulile ongawadida nge-hinge, kodwa awafani. Ukubulawa kwabo kuhluke kakhulu kangangokuthi ngenxa yalesi sizathu izivivinyo zihlukaniswa ngokwehlukana esimweni ngasinye.
Ngiyakuqonda ukufana kwabo ngokwezinto ze-biomechanics, kodwa umehluko ophawulekayo yinhlanganisela lapho ukunyakaza kugcizelelwa khona: i-hip noma amadolo.
I-hip Hinge noma i-hip hinge
La i-hip hinge iqala ejoyintini eliqanjwe igama futhi kugcizelelwa kakhulu ekufezekeni kwayo. Kulesi simo, ama-hips azoba ngaphezu kwamadolo, futhi kuzoba ne-angle encane noma engekho ngaphambili ye-shin.
Ngakho-ke, uma wenza ukunyakaza esicabanga ngephethini "yehinge" (i-kettlebell swing, isibonelo), bheka ifomu lakho futhi ubone ukuthi uyahlangabezana yini nezici zehinji. Uma uthola ukuthi amadolo akho anwebeka phezu kwezinzwane zakho futhi ama-hips akho ehla ngaphansi kwamadolo akho, uzama ukusebenzisa iphethini ye-squat ekunyakazeni kwe-hinge.
Esimweni se-squat, kunokugcizelelwa okwengeziwe ekuhlanganyeleni kwamadolo, ngakho-ke izigaxa (squat) ukunyakaza kunobukhona obukhulu emadolweni akho. Eqinisweni, lapho siwela phansi (ngaphezulu noma ngaphansi) isikhundla se-squat, ama-hips azoba ngaphansi kwamadolo, ama-shins azoveza, futhi amadolo azoqhubekela phambili phezu kwezinzwane.
Zombili izivivinyo zibalulekile ekusebenzeni kwezinye izinhlanganisela, ngakho-ke akekho ongcono kunomunye. Okufanele ukukhumbule ukuthi awukwazi ukusebenzisa ama-squats uma sekuyisikhathi sokwenza amahinge, noma okuphambene nalokho.