Njengoba sonke sazi, izinzuzo zokungeza ama-squats ekusebenziseni kwakho kwansuku zonke yilezi: imilenze eqinile, amalunga enempilo amadolo, ukhalo oluqinile, amafutha anciphisiwe, imisipha eyandayo nokuguquguquka. Kepha uma ususazi kahle isisindo sokuzimela, umzimba wakho uzokwazi ukuzivumelanisa nobunzima ngokushesha futhi ukuzuza kwakho kuzinzile. I-squat ngumdlalo odinga ubuhlakani (obufana kakhulu ne-push-ups). Lokhu futhi kusho ukwengeza isisindo esengeziwe kuma-squats akho.
Ukungeza isisindo kuvimbela imilenze yakho ekuzivumelaniseni nengxabano engapheli eza nokusebenzisa isisindo sakho kuphela. Ngokuhamba kwesikhathi, ukusebenzisa ama-dumbbells, ama-barbells, noma ama-kettlebells (noma womathathu) kuzothuthukisa ukulayishwa okuqhubekayo, okuzoholela ekuqineni nasekukwakheni imisipha. Khumbula, lapho imisipha iba nkulu, ushisa amakhalori amaningi. I-squat ukuzivocavoca okuhlangene, futhi umphumela wayo we-spillover ukuthi uphoqa amaqembu amakhulu emisipha ukuthi asebenze ndawonye. Ngakho-ke, noma ngabe wenza ukuzivocavoca umzimba ukuze ushise amanoni, kusenengqondo ukufaka isisindo kuma-squats ukugcina nokukhulisa amandla nemisipha yomzimba ongezansi.
Ukuqhubekela phambili kwemvelo kokuqeqeshwa kwe-squat kusho ukusuka ekuzisindiseni kuya kuma-dumbbells futhi ekugcineni kube yi-barbell. Zizwe ukhululekile ukwengeza ama-kettlebells empilweni yakho yansuku zonke uphinde uhlanganise konke ngezinsuku zemilenze ezihlukile. Kepha i-barbell squat isenzo sokugcina esiyinkimbinkimbi. Le yindlela engakunika inzuzo enkulu kakhulu yokuqhekeza.
Umqeqeshi uvame ukuncoma ukuthi uzame i-squat yangemuva kuqala, nge-barbell ngemuva kwekhanda lakho. Kepha kunezinhlobo ezimbili zama-squats: amabha aphezulu nemigoqo ephansi, kuya ngesikhundla semigoqo. Imvamisa, iningi labantu lifunda ama-high-bar squats, lapho i-barbell ibekwa khona emisipheni ye-trapezius noma ye-trapezius. Uma ukhuphuka usuka endaweni ye-squat, lokhu kukhuthaza ukuma okuqonde kakhulu futhi kuvuselele i-quadriceps (i-quadriceps). Kepha hambisa i-barbell ngamasentimitha amabili ngezansi, bese usebenzisa ukubamba okubanzi ngaphezulu kwamahlombe, bese izindololwane zivulwa ngaphezu kokujwayelekile, ziye endaweni ephansi yebha. Umakhenikha womzimba wale pose ukuvumela ukuthi uncike phambili kancane, okusho ukuthi welula izinkalo zakho kakhulu lapho ucoboshisa, ungeza umsebenzi omningi emhlane wakho ophansi, emisipheni, nasezinqeni.
Ngizamile ama-squat-bar squats okokuqala ngqa ngesonto eledlule futhi ngatshelwa ukuthi ngizokuthola kulula ukukhulisa isisindo esithe xaxa ngisebenzisa le ndlela. Kwatholakala ukuthi kuyiqiniso. Ngingazama ama-squats amane aphakeme nge-1RM (inani eliphakeme lezikhathi) futhi ngimangele kakhulu. Kepha kunengqondo. Ucwaningo lwangonyaka owedlule olubizwa nge-high-bar and low-bar squat nge-activation ehlukile yemisipha lwathola ukuthi ngesikhathi se-bar-squat ephansi, kwakusebenza amaqembu amaningi emisipha. "Ngesikhathi sesigaba se-eccentric somjikelezo we-squat, lo mehluko ubalulekile ochungechungeni lwemisipha yangemuva," kusho. Kungakho iningi lama-weightlifters lisebenzisa amasu webha aphansi lapho lizama ukufinyelela ku-1RM. Isikwele samabha aphansi naso sinendawo engezansi ye-flexion, okusho ukuthi idolo akumele libe kude kakhulu neqakala.
Kepha kufanele uqaphele kakhulu lapho wenza izikwele eziphansi zebha. Phakathi nalesi squat, kufanele uzwe ukucindezelwa kwe-barbell phansi emhlane wakho. I-barbell akufanele ishelele, futhi akufanele ikusunduzele esimweni esigobele phambili kakhulu kunalokho okufanele ukwenze, ngoba amahlombe akho athwele isisindo esiningi. Uma uzithola ungekho esimweni ngenkathi wenza lesi senzo, qhubeka nokuzivocavoca ngezinsimbi ezilula uze ulungele. Njengenjwayelo, ukuze ube nobungqabavu bangempela, udinga ukugcina ukuziqhenya kwakho emnyango.
“Uma ukwazi ukubeka izinkalo zakho ngqo emaqakaleni futhi uhlale umile kakhulu, khona-ke i-high bar squat izoba yiyona engcono kakhulu yokwakheka komzimba. Uma uphusha izinkalo zakho emuva bese uvumela isifuba sakho sincike phambili, khona-ke ibha ephansi i-squats ejulile imvamisa ifaneleka kakhulu. Esinye isibonakaliso ukuthi imilenze yakho yobude obude bomlenze ivame ukusho imigoqo ephansi, kanti imilenze emifushane isho ukuba yinde, ”kusho uSean Collins, umqeqeshi wamandla nokuqina, esihlokweni esithi“ High Bar Squats and High “Bar Squat” esibhalwe ku-athikili yabesilisa. . I-bar bar squat ephansi: uyini umehluko?
I-bar bar squat ephansi impela inezinzuzo zayo, kepha lokhu akusho ukuthi kufanele ulahle ibha ephezulu noma i-back squat yendabuko. Ama-high-bar squats asiza ukukhulisa amandla futhi azothinta ikhono lakho lokuphakamisa izinsimbi jikelele. Izinzuzo zebha squat enhle ephezulu nazo zingazwakala ngesikhathi sokushicilelwa kwebhentshi. Uma inhloso yakho ukuzivocavoca ingaphambili lemilenze yakho, ama-high-bar squats kufanele futhi kube yindlela yakho oyithandayo. Leli yifomu okulula ukulinganiswa ngalo, elinobungane kakhulu eqolo lakho eliphansi, futhi okuyisinyathelo esihle kakhulu sokuphakamisa izinsimbi zama-Olimpiki, njengama-flips nokuhlwitha, konke okuhlanganisiwe kuqeqesho lweCrossFit.
I-squat ingenye yokuzivocavoca okuhle kakhulu. Kulula ukufunda, futhi uma usukwazi kahle ukuma, kulula ukuzama. Kuhlale kungumqondo omuhle ukuhlanganisa lokhu kuhamba, ngoba ama-squats azokuqinisa futhi asheshe, noma ngabe yimigoqo ephezulu noma ephansi.
Isikhathi Iposi: Jul-22-2021