Pane nharo pamusoro pekuchengetedza uye kubudirira kwezazara vs. hafu squats
Zvichida kutyisa "mbongoro kune uswa" (ATG kana full squat) inobatsira kana kuti inowedzera kukuvadza kudarika kuputika nepamusoro kana pasi zvidye zvakasvibirira pasi (kufanana kana hafu squat) mubvunzo unogara usingaperi mukudzidziswa kwekureruka uye kuwedzera kwekuwedzera. Heino maonero angu pamusoro payo.
Yakazara uye Nhindi (uye Chetatu) Squats
Muzvikwereti zvakakwana , iwe unoburukira ipapo kuitira kuti chiuno chako chave pedyo nepasi.
Izvi zvinoda kusvika kurutivi rwakareba uye kuwedzerwa kwemabvi akabatanidzwa pasi pemutoro sezvaunoderedza ipapo uchisundira "kunze kwegomba" kuti umire wakarurama.
Nekafananidza nehafu ye squats, iwe chete unoenda pasi zvakakwana kuitira kuti mahudyu ako ave akaenzana pasi kana kunyange akakwirira nemabvi apamusoro anenge anenge 90 degrees kana zvimwe zvishoma. Kunyange kubhururuka kuduku dzimwe nguva kunonzi quarter quarter.
Chinhu chokutanga chokucherechedza ndechekuti kana iwe uchiita yeOlympic kusimudza-tsvina, uye yakachena uye jerks-chikwata chakazara chikamu chechirevo chepamusoro chekusimudzira proto uye nzira yaunoda kudzidza. Kunze kweizvi, kune chivimbo chakajairika chokuti zvikwata zvizere zvakakosha kupfuura zvakafanana kana hafu squats nokuti huwandu hwakazara hwekufambisa kunokurudzira kuenzanisa uye kukunda musimba uye kukura kwesimba.
Izvo zvinoreva kuti zvikwata zvakafanana hazvibatanidzi hutambo uye gluteus (butt) mitsipa yakazara squats; saka iwe unowana simba remuviri musinganzwisisi pakati pemakumbo emakumbo pamberi pehudyu neketani yeperi, iyo inosanganisira hamstrings uye glutes.
Kutenda uku kunoratidzika kuva kwakapararira nokuti inowanzodzokororwa.
Nharo Dzezvakakwana. Half Squats
Ndakanga ndisingagoni kuwana chikonzero chechigaro ichi. Mune zvidzidzo zvemuviri wekuita kuenzanisa pakati pehafu neyezara squats, iyo inonyanya kumira mushure, biceps femoris, inobatanidzwa inenge yakafanana zvakazara kana sehafu squats.
Iko musimboti wakakura, iyo gluteus maximus, inobatanidzwa zvishoma muzana yakazara squat asi zvikwata zvizere zvinogona kushandisa zviduku zvinorema zvakanyanya kuitira kuti chero huwandu huzhinji huri mumusumbu kana kukura kwesimba huve husingakwanisi kuzerera zvikwata zvose.
Uye zvimwe zvinopesana nemafungiro akapararira, rectus femoris muscle wepamberi kwehudyu-mune imwe yedzidzo zvishoma-yakatungidzirwa kaviri seoma zvakaoma mukuzara kwechikwata sehafu hafu. Kudyidzana kwemasumbu kusagadzikana nemakwikwi akafanana hazvibviri kuva dambudziko. Muchirevo ichi, munhu anogona kukakavhiringidza kuti zvikwata zvakakwana zvinowanzokonzera kusawirirana kwemasisita kuburikidza nekusimbisa rectus femoris kuenzaniswa neketani yakasara.
Pakupedzisira, mamwe masimba emishonga emitambo anoti zvikwata zvizere zvinogona kukuvadza mabvi. Vadzidzisi veOlimpiki vane ruzivo vanowanzopikisa kudai-vane ruzivo rwekuziva-uye kune uchapupu hushoma hwehutano hunotsigira pfungwa yokuti zvikwata zvizere zvine ngozi.
Kunyangwe zvakadaro, kune zvimwe zvinodzvinyirira masimba anobatanidzwa muzvikwata zvizere, saka kana mavambo achitanga, kana kuti kune vanhu vasina zvigaro zvakasviba biomechanical marongerwo akabatanidzwa kana kukuvara kusati kwavapo , kurangarirwa kwakakodzera. Asi izvi zvinotora basa chero ripi zvaro, kusanganisira zvikwata zvakafanana.
Kana ikarwadzisa, usazviita. Maitiro akanaka uye nzira yakakosha yekudzivirira kuipa.
Kupfupisa, pane zvikonzero zvishoma zvinoita kuti usabvisa zvizere kana hafu squats kubva purogiramu yako. Zvinonzwisisika, kana iwe uchidzidzisa zveOlympic kukusimudza iwe uchada kuita zvikwata zvizere. Ndinozvivhenganisa nokuita zvose zviri zviviri.
> Sources
> J Strength Cond Res. 2002 Aug; 16 (3): 428-32. Mhedzisiro yekudzokera shure kwechikwata chemukati yeEEMG basa re 4 hip uye mushu. Caterisano A, Moss RF, Pellinger TK, et al.
> 12th Annual Congress ye ECSS , 11-14 July 2007, Jyväskylä, Finland. An electromyographic kuongororwa kwechina nzira mukudzidzira squat. Sogabe Akitoshi (University of Konan, Japan)