Imilenze yokugqibela

Umxholo

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Isikwere. Umjelo.

Ziyinyama kunye neetapile zoqeqesho lwamandla omzimba ophantsi, ezona zinto ziphambili ekusebenzeni kwemilenze. Kwabangaqhelanga, banokubonakala besoyikisa-uhlobo lwemithambo eyenzelwe abakhi bomzimba abanzulu. Ngapha koko, zilungele wonke umntu ofuna ukomeleza kunye nokuthambisa imilenze yakhe. Kwaye zibaluleke kakhulu kwiimbaleki, abagwedli kunye nezinye iimbaleki ezinokhuphiswano.

Nabo bakhuselekile. Iingcali kudala zaxoxa ngokhuseleko lwe squat ngakumbi. Nangona kunjalo, emva kokuphonononga iminyaka yophando, uMbutho weSizwe waMandla kunye neMeko yokuGqiba uye wagqiba kwelokuba i-squat ayikhuselekanga kuphela kwaye iyasebenza kodwa ikwayinto "ethintela kakhulu ukwenzakala emadolweni." Ukulimala okubangelwa luqeqesho lwe-squat kubonakala ngathi kubangelwa kukungaziphathi kakuhle kunye nokugqithisa.

Ukuvavanya ukusebenza kweentlobo ezahlukeneyo zesquat kunye neempumlo, saxhoma isifundo esiqeqeshwe kakhulu kumatshini we-electromyographic (EMG). Ngama-electrode abekwe kumaqela aliqela emisipha, umxholo wethu wenze iiyunithi ezininzi zeesquat kunye neempumlo. Umatshini we-EMG ugqithise umsebenzi wombane oveliswe kukucuthwa kwemisipha ukuya kwigrafu. Okukhona ukuncipha kwemicu yezihlunu, kokukhona umqondiso womelele. Iziphumo zisivumele ukuba sinqume ukuba zeziphi izihlunu ezisebenzayo ngexesha lokuzilolonga ngalinye kunye nokuqikelela ukuba basebenza nzima kangakanani.

Iinzuzo ezidibeneyo

I-squats kunye nemiphunga zithandwa ngenxa yokuba zibandakanya iintshukumo ezininzi ezidibeneyo kunye namaqela emisipha. Ukuzivocavoca okunjalo kubalulekile kuba iintshukumo ezithile zemidlalo kunye nemisebenzi yemihla ngemihla idla ngokubandakanya amaqela amaninzi emisipha, kunokuba abe mnye. Ukuhamba okunyanzelekileyo kunceda ekuphuhliseni amaqela emisipha alungeleleneyo ngokudibeneyo kunye nokunceda ukuthintela ukuqhubela phambili kwelinye iqela lezihlunu ngokuncama elinye.

Kungenxa yokuba umthambo wokuzilolonga usebenzisa isixa esikhulu sobunzima bemisipha kunentshukumo ezizimeleyo, zineebhalori ezininzi. Basenokunyusa ibhalansi yakho, ukulungelelanisa kunye nokuzinza kuba bafuna umqolo wakho kunye nezihlunu zesisu ukuzinzisa i-torso yakho.

Sekunjalo, musa ukubala imithambo yokuzenzela wedwa. Ngobunzima obulula, umthambo wokuziqhelanisa ulungile kubaqalayo, ukubuyisela kwisimo sangaphambili kunye noqeqesho lwezemidlalo kuba lufuna ulungelelwaniso oluncinci kwaye unokugxila kwiqela lezihlunu ofuna ukulisebenza.

Ukuba ucwangcisa ukudibanisa ukuhlanganiswa kunye nokuzilolonga kwindlela yokusebenza eyodwa, qalisa ngokuzivocavoca. Kuya kufuneka zenziwe xa izihlunu zakho zintsha ukuze kuthintelwe ukwenzakalisa ifom yakho kunye nomngcipheko wokulimala.

Iziphumo ze-EMG

Kwimithambo nganye kuvavanyiwe, isifundo sethu sisebenzise ngaphantsi kweepesenti ezingama-50 zobunzima obukhulu anokuphakamisa kwaye khange enze ukuphindaphinda ukudinwa. Ukuba uphakamise ubunzima obunzima okanye wenza ukuphindaphinda ngaphezulu ngexesha lokuvavanywa, i-squats kunye neempumlo ngekhe zisebenze izihlunu zakhe ezinobuqaqawuli kunye nokuqaqamba imisipha ukuya kwinqanaba elikhulu. Ukuba ulandela amandla okanye unyamezelo / inkqubo yethoni echazwe kwishedyuli yokuzilolonga, uya kukomeleza izihlunu eziqaqambileyo kunye nemisipha yomzimba ukuya kuthi ga kwinqanaba leziphumo ze-EMG.

Yonke imithambo esiyivavanyeyo igqwesile ekomelezeni i-quadriceps yakho, ngakumbi i-vastus medialis, isihlunu sangaphakathi se-quadriceps, eyona nto ibalulekileyo ekuzinziseni idolo. Ukuba ufuna ukujolisa amathanga akho angaphandle, ukunika imilenze yakho ukutshayela ngakumbi, bandakanya i-curtsy okanye i-lunge esecaleni kwinkqubo yakho. Zombini ezi mithambo zisebenza kwi-medialis kunye ne-lateralis ngokulinganayo. Zilolongezo lomzimba olufuna ulungelelwaniso kunye nokulingana.

Ngexesha lesiqingatha kunye nekota squats, izihlunu ezisezantsi ngasemva (i-erector spinae) yayiyi-85 yepesenti esebenzayo. Nangona kunjalo, ngexesha le-plie squat kunye nazo zonke iinguqu ze-lunge, i-erector spinae yayingaphantsi kweepesenti ze-60 ezisebenzayo. Ukuba ukhe wahlangabezana neengxaki zangasemva, i-plie squat kunye neempumlo zisenokubeka umngcipheko wokulimala kangangesiqingatha kunye nekota.

Iimpumlo zangaphambili nezangasemva yayikukuphela kovavanyo olwaluvavanywa olubonisa umsebenzi obalulekileyo wokwenza umsipha. Zombini zibalasele kwiimbaleki kunye nabakhweli beebhayisikile. Zonke i-squat kunye ne-lunge yantlukwano eyavavanyiweyo yabonisa ubuncinci bemisebenzi yobukhazikhazi. Ukuqeqesha i-glutes yakho, yenza umthambo wokuzihlukanisa njengokwandiswa kwe-hip kunye nokuphakama komlenze oleleyo.

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