Imilenze yokugcina

-Delile

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I-squat. I-lunge.

Yinyama namazambane okuqeqeshwa kwamandla omzimba ophansi, okuyizisekelo zokuvivinya kakhulu umlenze. Kwabangazi, bangabonakala besabisa - uhlobo lokuzivocavoca olwenzelwe abakhi bomzimba abanzima. Empeleni, zilungele cishe noma ngubani ofuna ukuqinisa nokuthinta imilenze yakhe. Futhi abalulekile kubagijimi, abagwedli nabanye abasubathi abaqhudelanayo.

Nabo baphephile. Ochwepheshe sekuyisikhathi eside bephikisana ngokuphepha kwesikwele ikakhulukazi. Kodwa-ke, ngemva kokubuyekeza iminyaka yocwaningo, i-National Strength and Conditioning Association iphethe ngokuthi i-squat ayiphephile futhi iyasebenza kuphela kodwa futhi "iyisivimbelo esibalulekile sokulimala kwamadolo." Ukulimala okuqhamuka ekuqeqeshweni kwe-squat kubukeka kudalwa yifomu elibi nokuchithwa ngokweqile.

Ukuhlola ukusebenza kwezinhlobo ezahlukahlukene zezikwele namaphaphu, sixhume isifundo esiqeqeshwe kakhulu kumshini we-electromyographic (EMG). Ngama-electrode abekwe emaqenjini amaningana emisipha, isihloko sethu senza ukuhlukahluka okuningi kwama-squats namaphaphu. Umshini we-EMG uguqule umsebenzi kagesi owenziwe ukufinyela kwemisipha ube yigrafu. Lapho imicu yemisipha ithola ukwanda, isignali iya ngokuqina. Imiphumela isivumele ukuthi sinqume ukuthi yimiphi imisipha ebisebenza ngesikhathi sokuzivocavoca ngakunye futhi silinganisele ukuthi ibisebenza kanzima kangakanani.

Izinzuzo eziyinhlanganisela

Ama-squats namaphaphu adumile ngoba ahlanganisa ukunyakaza okuhlangene okuningana kanye namaqembu emisipha. Ukuzivocavoca okunjalo okuhlanganisiwe kubalulekile ngoba ukunyakaza okuqondile kwezemidlalo nemisebenzi yansuku zonke ngokuvamile kuhilela amaqembu amaningana emisipha, kunokuba kube okukodwa. Ukunyakaza okuhlanganisiwe kusiza ukuthuthukisa amaqembu emisipha alinganiselayo azungeze amalunga futhi kusize ukuvimbela ukukhula ngokweqile kweqembu elilodwa lemisipha kulimale elinye.

Ngenxa yokuthi izivivinyo ezihlanganisiwe zisebenzisa inani elikhulu lesisindo somzimba kunokunyakaza okukodwa, zinciphisa amakholori amaningi. Zingase futhi zikhulise ibhalansi yakho, ukuxhumanisa nokuzinza ngoba zidinga imisipha yakho yangemuva nesisu ukuze uqinise i-torso yakho.

Noma kunjalo, ungabala izivivinyo zokuzihlukanisa. Ngezisindo ezilula, izivivinyo zokuzihlukanisa zihle kakhulu kwabaqalayo, ukuvuselelwa nokuqeqeshwa kwezemidlalo ngoba zidinga ukusebenzisana okuncane kakhulu futhi ungagxila eqenjini lemisipha ofuna ukulisebenza.

Uma uhlela ukuhlanganisa izivivinyo zokuhlanganiswa nezokuzihlukanisa kokuzivocavoca okukodwa, qala ngokuzivocavoca okuhlanganisiwe. Kufanele zenziwe lapho imisipha yakho isisha ukuze ugweme ukuyekethisa ifomu lakho kanye nokulimala engozini.

Imiphumela ye-EMG

Ekuvivinyweni ngakunye okuhloliwe, isihloko sethu sisebenzise amaphesenti angaphansi kwama-50 wesisindo esiphezulu angasiphakamisa futhi akazange enze ukuphindaphinda ukukhathala. Ukube ubephakamise izinsimbi ezisindayo noma wenza okuphindaphindwayo okuningi ngesikhathi sokuhlolwa, ama-squats kanye nemiphunga bekuzosebenza imisipha yakhe ebabazekayo neyesinyama kakhulu. Uma ulandela noma uhlelo lwamandla noma lokukhuthazela/ithoni oluchazwe kuhlelo lokuzivocavoca, uzokuqinisa imisipha ye-gluteal kanye ne-hamstring ngezinga elikhulu kunemiphumela yethu ye-EMG ekhonjisiwe.

Zonke izivivinyo esizihlolile zinhle kakhulu ekuqiniseni ama-quadriceps akho, ikakhulukazi i-vastus medialis, umsipha wangaphakathi we-quadriceps, obaluleke kakhulu ekuqiniseni idolo. Uma ufuna ukukhomba amathanga akho angaphandle, unikeze imilenze yakho ukushanela okuningi, faka i-curtsy noma i-side lunge kuhlelo lwakho. Kokubili ukuzivocavoca kusebenza i-medialis ne-lateralis ngokulinganayo. Ziyizivivinyo ezithuthukile ezidinga ukubambisana nokulinganisela.

Ngesikhathi sama-squats amahafu nengxenye, imisipha engemuva engezansi (i-erector spinae) ibisebenza ngamaphesenti angama-85. Kodwa-ke, ngesikhathi se-plie squat nakho konke ukwahlukahlukana kwe-lunge, i-erector spinae yayingaphansi kwamaphesenti angama-60 asebenzayo. Uma uke wahlangabezana nezinkinga zangemuva, i-plie squat namaphaphu angabeka engcupheni yokulimala engaphansi kwesikwele nengxenye yekota.

Amaphaphu angaphambili nangemuva kwakuwukuphela kokuzivocavoca okuhloliwe okukhombisa umsebenzi obalulekile we-hamstring. Kokubili kuhle kakhulu kubagijimi nabagibeli bamabhayisikili. Konke ukuhluka kwe-squat namaphaphu okuhloliwe kubonise umsebenzi omncane we-gluteal. Ukuze uqeqeshe ukubukeka kwakho, yenza izivivinyo zokuzihlukanisa njengokwandiswa kwe-hip nokuphakanyiswa komlenze ohlangothini.

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