Ezindaweni zokuzivocavoca, ikakhulukazi endaweni yokwakha umzimba, sizwa zonke izinhlobo zethiyori yokuqeqesha. Ngeke nje kuphela izimfundamakhwela kakhulu ekamelweni ukusinika iseluleko lobuchwepheshe, kodwa abanye futhi bakhuthazwa "isayensi".
Kukangaki uzwa ukuthi iyini imisipha esebenza kuma-squats? Ingabe sisebenzisa i-gluteus kuphela? Noma futhi ama-quadriceps nama-hamstrings? Ngokusobala, i-squat iwumsebenzi ohlangene odinga ukubandakanyeka kwemisipha eminingana, kuhlanganise ne-rectus abdominis. Amandla amakhulu enziwa imilenze, kodwa akuwona umsebenzi othize wokwandisa ivolumu yakho ye-hamstring.
Uyini umsebenzi wama-hamstrings kuma-squats?
Abanye abantu bacabanga ukuthi ama-squats ajulile ahlose ukuthuthukisa ama-hamstrings, kodwa lokho akulungile ngokuphelele. Umsebenzi walo msipha guqula amadolo futhi unwebe izinqe, ngakho izivivinyo like i-leg curl noma i-deadlift yaseRomania Zilungele ukusebenza nokuthuthukiswa kwama-hamstrings.
Uma si-squat, asikwazi ngempela ukuthola i-hamstring ukuze sibe nokubandakanyeka okubalulekile (okuncane njengokuvula okungu-20%) ngokusekelwe kulokho okushiwo ezinye izifundo. Lokhu kungenxa yokuthi phakathi nesigaba sokugxila (isigaba sokukhulisa i-squat) sinweba ukuhlanganiswa kwe-hip, empeleni okungomunye wemisebenzi yama-hamstrings; Nokho, siphinde sinwebe idolo elihlangene, ngakho-ke sinweba umsipha. Njengoba lokhu kuyinto eyenzekayo kanyekanye, ama-hamstrings awafinyeleli kakhulu. .
Ngakho-ke akulona yini iqiniso ukuthi sizizwa ukuthi ama-hamstrings ethu asebenza kanjani?
Empeleni uyadida ama-hamstrings (biceps femoris) nge-adductor magnus. Atholakala endaweni efanayo kakhulu, futhi bobabili bajima ngokunyakaza kwe-squat. 
Ngokunengqondo, ama-hamstrings asebenza njengeziqinisi ezinkulu ezinamandla. Eqinisweni, lapho idolo ligobile ngaphezu kuka-90º, ukungezwani kwe-hamstring kusiza ukuzinzisa idolo, njengoba amandla aqondiswe ku-quadriceps (amandla okususa) edolweni aphikisana. .
Kodwa-ke, uma kuziwa ekukhuliseni lowo msipha, i-squat iyodwa ayikwazi ukusetshenziswa njengethuluzi lokwakha ama-hamstrings. Njengoba sakutshela ngaphambilini, i-curl yomlenze kanye ne-Romanian deadlift yizivivinyo ezimbili ezinhle kakhulu zokufeza lo mgomo. Noma kunjalo, ama-squats akho nawo kufanele abe yingxenye yendlela yokuqeqeshwa.
Sawubona;
Nakuba isihloko esinjalo singenayo inzalo, ikakhulukazi yama-neophyte, iqiniso liwukuthi abakwazi ukuba izimbangi, ukuqala ngoba ukuqeqeshwa okusebenzayo kungaphezu komqondo futhi ngaleyo ndlela kungafakwa kwezinye iziyalo eziningi, futhi kuphele ngoba, njengoba sesishilo, ukuqeqeshwa okusebenzayo kuyingxenye ye-CrossFit.
Enye into ehluke kakhulu ukuthi "ukwenzelani" noma "kukuphi" ukuqondisa lokhu kuqeqeshwa okusebenzayo, ngoba inhloso ingaba imisebenzi ehluke kakhulu njengemisebenzi yasendlini noma yesicishamlilo, okuthi, nakuba ukuqeqeshwa kungase kufane. (awazi ukuthi lapho umuntu olungisa indlu kufanele agxume ngefasitela ... futhi acime umlilo engadini hehe), kubonakala kunengqondo ukuthi bangahluka kakhulu.
Kodwa-ke, ihlaya lifaneleka kakhulu njengoba, empeleni, ukuvivinya umzimba okusebenzayo kufanele kukulungiselele noma yimuphi umsebenzi odingwa yimpilo noma nini, mhlawumbe nakakhulu ezimweni ezinzima kakhulu njengaleso eshiwo.
Noma kunjalo, futhi naphezu kokuba ngumdlalo, futhi ngicabanga ukuthi yilapho abantu abaningi belahlekelwa khona kancane futhi bangena ekuqhathaniseni okungadingekile (nakuba kuyiqiniso ukuthi lesi sihloko sizofaneleka kamuva), izinsika ze-CrossFit kanye nezimiso zayo zivame ukukhohlwa. Izinjongo eziyinhloko, njengoba zizobonakala azikude neze nalezo zokuqeqeshwa okusebenzayo njengoba, eqinisweni futhi njengoba ngishilo, lokhu kuyingxenye yokuqala kanye babe nomgomo ofanayo: ukwakha umuntu ophelele futhi osebenza kahle kakhulu ngokombono wenyama.
Noma ngamazwi esiyalo ngokwaso:
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