I-Squat Therapy yiNgcali yeGenius yokuFunda iFomu yeSquat eyiyo

Umxholo

• Kutheni le nto kufuneka Uhleli
• Yintoni unyango lwe squat?
• Uyenza njani iSquat Therapy
• Ukuba awunaye uMqeqeshi okanye umqeqeshi
• Ungalusebenzisa njani unyango lwe squat kwindlela yakho
• Uphengululo lwe

Ukongeza kwimpompo yeepesika ezihlala ixesha elide, ukujija-kunye nokuchopha nzima-za nazo zonke iintlobo zempilo. Ke ngalo naliphi na ixesha owasetyhini esihla ngentsimbi yentsimbi, siya (ahem) simpontshwe. Kodwa ngabasetyhini abaninzi abanomdla ekuphakamiseni ubunzima (njenge * ngokwenene* enzima) sine-PSA enobuhlobo: Kubaluleke kakhulu uku-squat ngendlela efanelekileyo kunokuba i-squat enzima. Isingxi.

"I-squat yangasemva ifuna kwaye yakhe amandla, ubhetyebhetye, ukuhamba, kunye nokulungelelanisa. Kodwa ukuba awuhlali kakuhle, ufikelela kuphela kwinxalenye yamandla akho kwezemidlalo," utshilo uDave Lipson, CSCS, Umqeqeshi weCrossFit Level 4 kwaye umsunguli weThundr Bro, iqonga lezempilo. (Idibeneyo: Uyenza njani i-squat eyi-Back efanelekileyo)

Usenokuba uyazibuza: Ndingayifunda njani i-squat efanelekileyo? Amagama amabini: unyango lwe-squat. Apha ngezantsi, yonke into ekufuneka uyazi.

Kutheni le nto kufuneka Uhleli

Okokuqala: Phambi kokuntywila kunyango lwe-squat, masiqonde ukuba kubaluleke kangakanani ukuhlahlela kubomi bemihla ngemihla.U-Alan Shaw, umqeqeshi oqinisekisiweyo, i-CrossFit Level 2 Coach, kunye nomnini weRhapsody CrossFit eCharleston, SC, uthanda ukuthi, "ukuba uye kwindlu yokuhlambela namhlanje ekuseni, wenze i-squat."

Nokuba awusoze wongeze ubunzima kwi-squat yakho-nokuba awuzilolanga ngokuqhekeza ngokuchanekileyo kubalulekile ukuhamba ngokukhuselekileyo ebomini. (Kodwa ungafuna ukulayisha i-barbell emva kokufunda ngakumbi ngendlela yokuphakamisa ubunzima bunokuwuguqula umzimba wakho.) "Wonke umntu kufuneka akwazi ukuhamba kolu luhlu lokuhamba," utshilo uShaw. Kulapho unyango lwe-squat lungena khona.

Yintoni unyango lwe squat?

Iphepha elichazayo ukuba awusenanto oyifunayo: Oku akunanto yakwenza nogqirha wengqondo okanye iofisi yezigulo zengqondo. “Unyango lwe-squat ligama nje elimnandi lokusulungekisa izikhundla ze-squat ukuze kube luncedo ngakumbi,” utshilo uLipson. "Yinto enceda ukukhomba ubuthathaka kwi-squat yakho kwaye uphucule." (Ewe, yahluke ngokupheleleyo ekuyeni kubona ingcali yezempilo yengqondo. Kodwa kukho iitoni zeenzuzo zokuya kunyango, ngoko ke sisonke ngenxa yoko, nathi).

Ngapha koko, awudingi nerakhi okanye useto olupheleleyo lwejim ukuze uzame unyango lwe-squat. Ufuna nje i-1) into oza kuhlala kuyo, enje ngesitulo, ibhola yeyeza, ibhokisi yeplyo, ibhentshi, okanye isitaki seepleyiti zobunzima, 2) udonga, kunye no-3) isipili, umqeqeshi, okanye ifowuni ukuze Ungazenzela ikhasethi yevidiyo ngokwakho.

Qaphela: Ukuphakama kweqonga obhinqileyo kulo kuya kuxhomekeka kwi-hip yakho, i-ankle, kunye nokuhamba kwe-thoracic kunye namandla, kodwa i-18 ukuya kwi-intshi ye-24 ubude yindawo efanelekileyo yokuqala.

"Ukuqala, ndiza kuthatha ibhola yeyeza kunye neepleyiti ezili-10 endinokuzibamba phantsi kwebhola ukuyenza iphakame xa kufuneka," ucacisa uShaw. "Emva koko iimbaleki zimele i-intshi ezi-12 ukuya kwezi-24 kude nodonga, kodwa zijongane nayo. Emva koko ndiya kubayalela ukuba bajule kancinci."

Ucebisa ukuba uhlawule phantsi kwithagethi kwisibalo sesithathu ukuya kwisihlanu-yesibini kwaye ngokukhawuleza uphakame kwinani le-1. Kungenxa yokuba ukuhla ngokukhawuleza kukuvumela ukuba uqokelele kwaye uqinise zonke izihlunu ezibandakanyekayo kuluhlu olupheleleyo lokunyakaza kwe-squat. "Ukuba uqhuba intshukumo kancinci, uqeqesha umzimba wakho ukugcina ifom eyiyo xa ukhawulezisa i-squat, njengokuzilolonga ngokwenene," utshilo uShaw. Ukuba uhamba ngokukhawuleza kakhulu endleleni ehlayo, awuyi kuyenza isebenze yonke imisipha ekumele idlale ngexesha le-squat, eyoyisa injongo. (Yiyo yonke inzululwazi emva kolu qeqesho lokuhamba kancinci lokuqeqesha amandla.)

Ukusuka apha, uShaw uthi uyakuyalela iimbaleki ezihambele phambili ukuba zolule iingalo zazo ngaphezulu kwentloko yazo ngeentende zezandla ezijonge eludongeni kunye noobhontsi abachukumisayo, kwaye benze i-squat ngaphandle kokuvumela izandla zabo ukuba zithinte udonga.

Ukugquma kwesi sikhundla kukunceda ugcine i-torso ethe tye (cinga isifuba esizingcayo) xa uguqa. I-caatat enye: Ukuqhekeza ngeengalo zakho ngaphezulu sisikhundla esiphambili, kwaye abanye abantu baya kufumanisa ukuba umqolo wabo womqolo uxinene kakhulu ukwenza oku. Njengokuba uninzi lwezinto zisomelele, ukuba usentlungwini, yeka.

Ixesha elingaphezulu (iiveki ezinentsingiselo okanye iinyanga), uya kuphuhlisa ulawulo ngakumbi kwi-squat yakho. UShaw uthi: "Awusoze uphumelele kunyango lwe-squat." Endaweni yoko, unokucutha kancinci into ekujoliswe kuyo ogxalathelana kuyo, usondele eludongeni, kwaye ucuthe ukuma kwakho. Nokuba ufikelela encotsheni yonyango lwe-squat-ukwehla ngezantsi ngokufana, ukwimo elungileyo, ukuma ngokuchasene nonyango lwe-squat kunyango olufudumeleyo, utshilo.

Uyenza njani iSquat Therapy

A. Nokuba ubambe iipleyiti ezinobunzima obuli-10 ngebhola yamayeza enzima ngaphezulu, okanye ubeke ibhentshi okanye ibhokisi okanye isitulo (i-intshi ezingama-18 ukuya kuma-24 ubude) malunga ne-2 ukuya kwi-3 yeenyawo ukusuka eludongeni.

B. Yima ujonge eludongeni, malunga nobude beembadada ezimbini kude nodonga-ukuze xa uthe waqhekeza, impundu yakho iyakuchukumisa ibhola okanye umphetho webhokisi. Yima ngenyawo ububanzi benyonga, iinzwane zajika i-15 ukuya kwi-30 degrees ukuphuma.

C. Gcina isifuba siside, thatha umoya onzulu ngaphakathi, bandakanya umbindi, kwaye ujonge ngqo phambili. (Ukuba uhambele phambili, nantsi apho unokuzilungisa khona iingalo zakho ngaphezulu.) Tyhala isinqe umva, uguqe ngamadolo, kwaye wehle kwisquat ukuze amadolo akho alandelelene ngokuhambelana namaqatha neenzwane zakho, kodwa ungayi ngaphambili kwiinzwane zakho. . Qhubeka uhla kancinci kwi-squat ukuya kwi-squat de umqolo wakho uqalise ukujikeleza kwaye isifuba siqala ukuwela phambili, okanye ukuphanga kwakho kuhlutha ibhola-nokuba yintoni eza kuqala.

D epheleleyo. Ukugcina undoqo uqinile, buyela ngokukhawuleza kukuma ngokuqhuba isinqe sakho uye phambili nangaphandle kwendlela enyukayo. (Inxalenye ephezulu ye squat kufuneka ibe malunga nenani elinye xa kuthelekiswa namanani amathathu ukuya kwamahlanu.)

E. Kulula kakhulu? Ukuba kunjalo, yenza ithagethi yakho isezantsi ngokususa elinye lamacwecwe obunzima. Uselula kakhulu? Susa enye. Xa ibhola iyeza iphakame kakhulu, sondela eludongeni.

Zama ukwenza unyango lwe-squat njenge-EMOM yemizuzu emihlanu, okuthetha ukuba yonke iminithi ngaphezulu komzuzu uza kwenza ii-squats zomoya ezihamba kancinci ezintlanu ukuya kwezisixhenxe, ucebisa uShaw. (Nantsi ngakumbi malunga nokusebenza kwe-EMOM-kwaye enye inzima kakhulu.)

Ukuba awunaye uMqeqeshi okanye umqeqeshi

Ngokufanelekileyo okokuqala xa uzama unyango lwe-squat, uya kuba nomqeqeshi oqeqeshiweyo okanye umqeqeshi ofumanekayo ukunika ingxelo. Ukuba oko akunakwenzeka, uya kufuna ukwenza unyango lwe-squat ukuze ubone icala elisecaleni lomzimba wakho esipilini njengoko u-squat, utshilo uShaw. Oku kuya kuthatha i-self-polisa, kodwa kuya kukunceda ukuba wakhe ulwazi phakathi kwentshukumo ye-squat.

Akukho sipili? Ukuzicwangcisa ngevidiyo ukusuka ecaleni kungasebenza umsebenzi ofanayo, utshilo uCamille Leblanc-Bazinet, uMqeqeshi weCrossFit Level 3 kunye nombhali Jumpstart kwiMpilo. (Psst: Uye wasixelela nento ayityayo ngesidlo sakusasa phambi kweMidlalo yeCrossFit.)

Nantsi into ekufuneka uyijongile: Xa usenza squat, wenzani umqolo wakho? Ngaba ihlala ingathathi hlangothi okanye iqala ukujikeleza ngaphantsi? Ukuba iyajikeleza, lungelelanisa iqonga ohleli kulo ukuze likumise kanye ngaphambi kokuba ufike apho. Ngaba isinqe sakho siyabuya? Ngaba amadolo ahambelana neenzwane? Ngaba isifuba sakho sithe nkqo?

Ngaphandle kwamathandabuzo, kunokuba yinto enzima ukuxelela ukuba ifom yakho ichanekile ngaphandle kwengxelo yengcali. Yiyo loo nto iLeblanc-Bazinet icebisa ukubukela iividiyo ezininzi kangangoko abantu abachophayo baze bathelekise ividiyo yakho neyabo.

Kukho inani leendawo zokuya kwi-Instagram kumxholo oqinileyo we-squat. Kodwa i-CrossFit esemthethweni ye-Instagram, i-powerlifter kunye ne-20x lonke ixesha lokugcina irekhodi uStef Cohen, kunye #powerlifting hashtag zizo zonke iindawo ezilungileyo ukuqala.

Ungalusebenzisa njani unyango lwe squat kwindlela yakho

Awunakukwazi ngokwenene ukunyanga unyango lwe-squat-kwaye, enyanisweni, yinto uLeblanc-Bazinet athi kufuneka uyenze yonke imihla. "Kuyalingana nokuxubha amazinyo. Uyenza yonke imihla. Ayizukukwenzakalisa xa usenza okuninzi." Oko kuya kwi-barbell squats kwindawo yokuzivocavoca kunye nokunyuka nokuhla kwisitulo sakho seofisi.

Ufuna ubungqina? ULeblanc-Bazinet uye wayenza yonke imihla iminyaka eyi-10 kwaye wayinqoba iMidlalo ye-CrossFit kwi-2014. Kwanele.

Uphengululo lwe