Ukwelashwa Kwe-squat Kuyindlela Yokukhohlisa Ye-Genius Yokufunda Ifomu Elifanele Lezikwele

-Delile

• Kungani Kufanele Uhlale Phansi
• Iyini I-Squat Therapy?
• Indlela Yokwenza I-Squat Therapy
• Uma Ungenaye Umqeqeshi noma Umqeqeshi
• Ungayisebenzisa Kanjani Ukwelashwa Kwe-squat Enkambisweni Yakho
• Buyekeza kwe-

Ngaphezu kwepompo yamapentshisi ehlala isikhathi eside, ukucoboshisa-nokuhlwitha kusinda- iza nazo zonke izinhlobo zezinzuzo zezempilo. Ngakho-ke noma kunini lapho owesifazane ewa phansi nge-barbell, (ahem) sishayekile. Kodwa njengoba abantu besifazane abaningi bethanda ukuphakamisa okusindayo (njengokuthi *ngempela* okusindayo) sine-PSA enobungani: Kubaluleke kakhulu uku-squat ngendlela efanele kunokuba i-squat esindayo. Isitobha esigcwele.

"Isikwele esingemuva sidinga futhi sakha amandla, ukuguquguquka kwemvelo, ukuhamba, nokuxhumana. Kepha uma ungahlali kahle, ufinyelela ingxenyana yekhono lakho lezemidlalo," kusho uDave Lipson, CSCS, umqeqeshi weCrossFit Level 4 futhi umsunguli weThundr Bro, isiteji sokuqina semfundo. (Okuhlobene: Ungasenza Kanjani Isikwele Sasemuva Esifanele)

Ungase uzibuze: Ngingafunda kanjani ifomu elifanele le-squat? Amagama amabili: ukwelashwa kwe-squat. Ngezansi, konke odinga ukukwazi.

Kungani Kufanele Uhlale Phansi

Okokuqala: Ngaphambi kokungena ekwelashweni kwe-squat, ake siqaphele ukuthi kubaluleke kangakanani ukuqabula empilweni yansuku zonke.U-Alan Shaw, umqeqeshi oqinisekisiwe, uCrossFit Level 2 Coach, nomnikazi weRhapsody CrossFit eCharleston, SC, uthanda ukusho ukuthi, "uma uye endlini yangasese namhlanje ekuseni, wenze isikwele."

Noma ungasoze ungeze isisindo esikhungweni sakho-noma ngabe awuzivocavoci kahle-kubalulekile ngokuhamba ngokuphepha impilo. (Kepha ungahle uthande ukulayisha i-barbell ngemuva kokufunda kabanzi ngokuthi ukuphakamisa okunzima kungaguqula kanjani umzimba wakho.) "Wonke umuntu udinga ukwazi ukuhamba kulolu hambo lokunyakaza," kusho uShaw. Yilapho kungena khona ukwelashwa kwe-squat.

Iyini I-Squat Therapy?

Ukuzikhulula: Lokhu akuhlangene nakancane nodokotela wezengqondo noma ihhovisi lezengqondo. "I-squat therapy yigama nje elihle lomkhuba wokucwenga izindawo ze-squat ukuze kube wusizo kakhulu," kusho uLipson. "Yinto esiza ukukhomba ubuthakathaka ku-squat yakho futhi uyithuthukise." (I-Yep, ihluke ngokuphelele ekuboneni uchwepheshe wezempilo yengqondo. Kepha kunezinzuzo eziningi zokuya ekwelashweni, ngakho-ke sonke sikulungele lokho, futhi).

Eqinisweni, awudingi ngisho nendawo yokubeka noma ukusethwa kwejimu egcwele ukuze uzame ukwelashwa kwe-squat. Udinga nje i-1) into ozohlala kuyo, njengesihlalo, ibhola lezokwelapha, iplyo box, ibhentshi, noma isitaki samapuleti esisindo, 2) udonga, no-3) isibuko, umqeqeshi noma ifoni ukuze ukwazi ungaziqopha ividiyo.

Qaphela: Ubude beplathifomu ogxamalazela kuyo kuzoncika enqulwini yakho, eqakaleni, nasekunyakazeni kwethoracic namandla, kodwa ubude obungamayintshi angu-18 ukuya kwangu-24 isiqalo esihle.

"Ukuqala, ngizothatha ibhola lomuthi namacwecwe angamakhilogremu ayi-10 engingakwazi ukuwafaka ngaphansi kwebhola ukuze likhuphuke uma kudingeka," kuchaza uShaw. "Ngibe sengiba nomsubathi omele ama-intshi angu-12 kuya kwangu-24 ukusuka odongeni, kodwa ebhekene nalo. Khona-ke ngizobayala ukuthi bagxume bajule kancane kancane."

Usikisela ukwehlela phansi kulitshe ngesibalo semizuzwana emithathu kuya kwemihlanu futhi usheshe ume isibalo sika-1. Lokho kungenxa yokuthi ukwehlisa kancane kukuvumela ukuba uqashe futhi uqinise yonke imisipha ebandakanyeka ebangeni eligcwele lokunyakaza kwesikwati. "Uma uzijwayeza ukunyakaza kancane, uqeqesha umzimba wakho ukuthi ugcine ifomu elifanele uma ususheshisa i-squat, njengokuzivocavoca kwangempela," kusho uShaw. Uma uhamba ngesivinini esikhulu endleleni eya phansi, cishe ngeke wenze kusebenze yonke imisipha okufanele ibe khona lapho u-squat, ehlula inhloso. (Yiyo yonke isayensi ngemuva kwalokhu kuhamba kancane kokuqeqesha amandla.)

Ukusuka lapha, uShaw uthi uzofundisa abasubathi abaphambili kakhulu ukuthi banwebe izingalo zabo ngaphezu kwekhanda labo izintende zibheke odongeni nezithupha zithinta, futhi benze i-squat ngaphandle kokuvumela izandla zabo zithinte udonga.

Ukushwibeka kule ndawo kukusiza ukuthi ugcine umzimba wakho umile (cabanga isifuba esiziqhenyayo) uma u-squat. I-caveat eyodwa: Ukuhlala ngezingalo zakho phezulu kuyisikhundla esithuthukile, futhi abanye abantu bazothola ukuthi umgogodla wabo we-thoracic empeleni uqine kakhulu ukwenza lokhu. Njengazo zonke izinto ezinempilo, uma unezinhlungu, yeka.

Ngokuhamba kwesikhathi (okusho amasonto noma ngisho izinyanga), uzothuthukisa ukulawula okwengeziwe ku-squat yakho. UShaw uthi: "Awusoze waphothula izifundo ze-squat therapy." Kunalokho, ungakwazi ukufinyeza kancane kancane ilitshe osuke uququda kulo, usondele eduze nodonga, futhi unciphise ukuma kwakho. Noma ufika esicongweni sokwehliswa kwe-squat therapy ngaphansi kwe-parallel, ngesimo esihle, ukumelana nokwelashwa kwe-wall-squat kuwukufudumala okuhle, usho kanjalo.

Indlela Yokwenza I-Squat Therapy

A. Faka amapuleti esisindo esingamakhilogremu ayi-10 ngebhola lomuthi osindayo ngaphezulu, noma ubeke ibhentshi noma ibhokisi noma isitulo (amasentimitha angu-18 kuye kwangama-24 ubude) cishe ngamamitha amabili kuya kwamathathu ukusuka odongeni.

B. Yima ubheke odongeni, cishe ubude bezicathulo ezimbili kude nodonga-ukuze kuthi uma uzothambisa, isinqe sakho sithinte ibhola noma umphetho webhokisi. Yima ngezinyawo zihlukaniswe ububanzi okhalweni, izinzwane zajika zaba ngama-degree angama-15 kuye kwangama-30.

C. Ukugcina ubude besifuba, phefumulela ngaphakathi, hlanganisa okungaphakathi, bese uqhubeka ubheke ngqo phambili. (Uma uthuthukile, nakhu lapho ungalula khona izingalo zakho ngaphezulu.) Phusha izinqe emuva, uguqe ngamadolo, bese wehlela esikhunjeni ukuze amadolo akho alandelane ngokuhambisana namaqakala nezinzwane zakho, kodwa ungahambeli phambili udlule izinzwane zakho. . Qhubeka wehla kancane ngokubala kwemizuzwana emithathu kuya kwemihlanu ku-squat kuze kube yilapho umgogodla wakho uqala ukujikeleza futhi isifuba siqala ukuwela phambili, noma i-booty yakho idla ibhola-noma yikuphi okuza kuqala.

D. Ukugcina umnyombo uqinile, buyela ngokushesha ekumeni ngokushayela izinkalo zakho phambili uphinde uphume lapho ukhuphuka. (Ingxenye ephezulu ye-squat kufanele ibe cishe ukubalwa okukodwa uma kuqhathaniswa nokubalwa okuphindwe kathathu kuya kwemihlanu.)

E. Kulula kakhulu? Uma kunjalo, yenza umgomo wakho ube phansi ngokususa eyodwa yamapuleti esisindo. Kuselula kakhulu? Susa enye. Lapho ibhola lomuthi seliphakeme kakhulu, sondela odongeni.

Zama ukwenza i-squat therapy njenge-EMOM yemizuzu emihlanu, okusho ukuthi yonke iminithi phezulu komzuzu uzokwenza ama-squat emoyeni anensayo amahlanu kuya kwayisikhombisa, kuphakamisa u-Shaw. (Nakhu okuningi mayelana nokusebenza kwe-EMOM-futhi okukodwa okunzima kakhulu.)

Uma Ungenaye Umqeqeshi noma Umqeqeshi

Ngokuqondile okokuqala uzama ukwelashwa kwe-squat, uzoba nomqeqeshi oqeqeshiwe noma umqeqeshi wokunikeza impendulo. Uma lokho kungenzeki, uzofuna ukwenza i-squat therapy ukuze ukwazi ukubona iphrofayili eseceleni yomzimba wakho esibukweni njengoba u-squat, kusho u-Shaw. Lokhu kuzothatha ukuziphoyisa okuncane, kepha futhi kuzokusiza ukuthi wakhe ukuqwashisa ngaphakathi kokunyakaza kwe-squat.

Akunasibuko? Ukuzidweba ngevidiyo ohlangothini kungasebenza umsebenzi ofanayo, kusho uCamille Leblanc-Bazinet, Umqeqeshi weCrossFit Level 3 nombhali we Jumpstart to Health. (I-Psst: Uphinde wasitshela ukuthi udlani ngesidlo sasekuseni ngaphambi kweMidlalo yeCrossFit.)

Nakhu okufanele ukufune: Uma wenza i-squat, wenzani umgogodla wakho? Ingabe ihlala ingathathi hlangothi noma iqala ukuzungeza ngaphansi? Uma izungeza, lungisa ipulatifomu ogcagca kuyo ukuze ikumise ngaphambi kokufika lapho. Ingabe ama-hips akho abuyela emuva? Ngabe amadolo ahambisana nezinzwani? Ingabe isifuba sakho siqondile?

Ngokungangabazeki, kungaba ubuqili ukusho ukuthi ifomu lakho lilungile ngaphandle kwempendulo yochwepheshe. Kungakho uLeblanc-Bazinet ephakamisa ukuthi ubuke amavidiyo amaningi ngangokunokwenzeka wabantu abaqhwakele bese uqhathanisa ividiyo yakho neyabo.

Kunezindawo eziningi ongaya kuzo ku-Instagram ngokuqukethwe okuqinile kwe-squat. Kepha i-CrossFit Instagram esemthethweni, i-powerlifter kanye nomnikazi werekhodi womhlaba wonke ongu-20x uStefi Cohen, kanye ne- #powerlifting hashtag zonke izindawo ezinhle ukuqala.

Ungayisebenzisa Kanjani Ukwelashwa Kwe-squat Enkambisweni Yakho

Awungeke ngokweqile ukwelashwa ngokweqile kwe-squat-futhi, empeleni, kuyinto uLeblanc-Bazinet athi kufanele uyenze nsuku zonke. "Kuyalingana nokuxubha amazinyo. Ukwenza nsuku zonke. Ngeke kukulimaze uma wenza okuningi." Lokho kuya kuma-barbell squats ejimini nokuvuka nokwehla esihlalweni sakho sehhovisi.

Udinga ubufakazi? ULeblanc-Bazinet ubelokhu ekwenza nsuku zonke iminyaka eyishumi futhi wanqoba iCrossFit Games ngo-2014. Kusho okwanele.

Buyekeza kwe-