Njengoko sonke sisazi, izibonelelo zokongeza ii-squats kwimithambo yakho yemihla ngemihla zezi: imilenze eyomeleleyo, amalunga edolo asempilweni, isinqe esomeleleyo, ukutyeba okunamafutha, ukwanda kwezihlunu kunye nokuguquguquka. Kodwa nje ukuba ubenako ukuzimela ubunzima bomzimba wakho, umzimba wakho uya kukhawuleza uziqhelanise nobunzima kwaye iinzuzo zakho ziya kuzinza. I-squat ngumdlalo ofuna ubuchule (ngokufana kakhulu nokutyhala). Oku kukwathetha ukongeza ubunzima kwi squats zakho.
Ukongeza ubunzima kuthintela imilenze yakho ekuziqhelaniseni noxinzelelo oluqhubekayo oluza kusetyenziswa nje ubunzima bakho. Ixesha elingaphezulu, ukusebenzisa i-dumbbells, i-barbells, okanye i-kettlebells (okanye zontathu) kuya kukhuthaza ukulayisha ngaphezulu okuqhubela phambili, okuya kuthi oko kukhokelele kumandla ngakumbi nasekwakhiweni kwezihlunu. Khumbula, kokukhona isihlunu sikhulu, kokukhona usitsha iikhalori. I-squat ngumthambo wokudibanisa, kwaye isiphumo sayo sokuphamba kukuba inyanzela amaqela amakhulu emisipha ukuba asebenze kunye. Ke ngoko, nokuba wenza umthambo we-aerobic ukutshisa amanqatha, kusengqiqweni ukongeza ubunzima kwi squats ukugcina nokwandisa amandla kunye nezihlunu zomzimba ongezantsi.
Ukuqhubela phambili kwendalo koqeqesho lwe-squat kuthetha ukutshintsha ukusuka kubunzima bokuzimela uye kwi-dumbbells kwaye ekugqibeleni kube yi-barbell. Zive ukhululekile ukongeza i-kettlebells kubomi bakho bemihla ngemihla kwaye udibanise yonke into ngeentsuku ezahlukeneyo zomlenze. Kodwa i-barbell squat sesona senzo sokugqibela. Le yeyona ndlela inokukunika esona sibonelelo sikhulu sokuqhekeza.
Umqeqeshi uhlala ecebisa ukuba uzame i-squat yangasemva kuqala, nge-barbell emva kwentloko yakho. Kodwa zimbini iintlobo ze squats: imivalo ephezulu kunye nemivalo ephantsi, kuxhomekeke kwindawo yemivalo. Ngokwesiqhelo, uninzi lwabantu lufunda i-high-bar squats, apho ibarbell ibekwe khona kwimisipha ye-trapezius okanye ye-trapezius. Xa usenyuka usiya kwindawo yokuma, oko kukhuthaza ukuma ngokuthe nkqo kwaye kuvuselele i-quadriceps (i-quadriceps). Kodwa shenxisa i-barbell ye-intshi ezimbini ngezantsi, kwaye usebenzise ukubamba ngokubanzi ngaphezulu kwamagxa egxalaba, kwaye iingqiniba zivulwa ngaphezulu kwesiqhelo, kwindawo ye-bar-squat ephantsi. Ubuchwephesha bomzimba beli pose buvumela ukuba uncike phambili kancinane, oko kuthetha ukuba wolula isinqe sakho ngakumbi xa ucofa, ukongeza umsebenzi ongaphezulu kumqolo wakho osezantsi, kwimisipha kunye nasezinqeni.
Ndizamile i-bar-bar squats okokuqala kule veki iphelileyo kwaye ndaxelelwa ukuba ndizakufumanisa kulula ukuphakamisa ubunzima kusetyenziswa obu buchule. Kwafumaniseka ukuba kuyinyani. Ndingazama squats ezine eziphakamileyo ze1RM (elona nani liphezulu lamaxesha) kwaye ndiyothuka. Kodwa iyavakala. Uphononongo kunyaka ophelileyo obizwa ngokuba yi-bar-bar kunye ne-bar-bar squat ene-activation eyohlukeneyo yemisipha yafumanisa ukuba ngexesha le-bar-low squat, amaqela emisipha amaninzi ayasebenza. "Ngexesha lesigaba se-eccentric yomjikelo we-squat, lo mahluko ubaluleke kakhulu kwityathanga lemisipha yangasemva," yatsho. Kungenxa yoko le nto uninzi lwee-weightlifters zisebenzisa iindlela eziphantsi zebar xa zizama ukufikelela kwi-1RM. I-bar-squat esezantsi nayo ine-angle engaphantsi yokujika, oko kuthetha ukuba idolo akufuneki libe kude kakhulu neqatha.
Kodwa kufuneka ulumke kakhulu xa usenza i-bar-low squats. Ngexesha le squat, kufuneka uve ukuba i-barbell cofa ezantsi emqolo. I-barbell akufuneki ityibilike, kwaye akufuneki ikutyhalele kwisikhundla esigobele phambili ngakumbi kunokuba kufanele, kuba amagxa akho athwale kakhulu. Ukuba ufumanisa ukuba umile kakuhle ngelixa usenza le nto, qhubeka uzilolonga ngobunzima obulula de ube ukulungele. Njengamaxesha onke, ukomelela kokwenyani, kufuneka ugcine ikratshi lakho emnyango.
“Ukuba ungabeka ihips zakho ngqo emaqatheni kwaye ugcine ukuma nkqo, indawo ephezulu yebar squat iya kuba yeyona nto ibalaseleyo. Ukuba utyhala isinqe sakho umva kwaye uvumele isifuba sakho sixhomekeke phambili, ibar esezantsi inzulu iiSquats zihlala kufanelekile. Esinye isikhombisi yimilenze yakho emide ubude imilenze ihlala ithetha imivalo ephantsi, kunye nemilenze emifutshane ithetha ukuba mide, utshilo uSean Collins, umqeqeshi wamandla kunye nokuqina, kwinqaku elinesihloko esithi "High Bar Squats and High" Bar Squat "wabhala kwiphephancwadi lamadoda . Ibar squat esezantsi: yintoni umahluko?
I-bar squat esezantsi ngokuqinisekileyo inezibonelelo zayo, kodwa oku akuthethi ukuba kuya kufuneka ushiye ibar ephezulu okanye i-squat yesiqhelo yangasemva. Izikwere zebar eziphakamileyo zinceda ukonyusa amandla kwaye ziya kuchaphazela amandla akho okuphakamisa ubunzima. Izibonelelo zebar squat elungileyo enokuziva kakuhle ngexesha lokushicilela kwebhentshi. Ukuba injongo yakho kukuzilolonga umphambili wemilenze yakho, i-bar-high squats kufuneka ikwenze umthambo owuthandayo. Le yifom ekulula ukuyilinganisela, inobuhlobo kumqolo wakho osezantsi, kwaye lelona nyathelo lilungileyo lokuphakamisa iintsimbi zeOlimpiki, ezinje ngeeflips kunye nokuxhwilwa, zonke ezibandakanyiweyo kuqeqesho lweCrossFit.
I-squat yenye yeyona mithambo ilungileyo. Kulula ukufunda, kwaye wakuba ufumene ukuma komzimba, kulula ukuzama. Kuhlala kungumbono olungileyo ukudibanisa ezi ntshukumo, kuba ii-squats ziya kukomeleza kwaye zikhawuleze, nokuba ziphezulu okanye ziphantsi.
Ixesha Post: Jul-22-2021