Miyendo yomaliza

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The squat. Mphuno.

Ndiwo nyama ndi mbatata zolimbitsa thupi laling'ono, zomwe ndizofunikira kwambiri pakulimbitsa thupi kwa miyendo. Kwa osadziwa, angawoneke ngati owopsa - mtundu wa masewera olimbitsa thupi omwe amapangidwira omanga thupi kwambiri. M'malo mwake, ali oyenera pafupifupi aliyense amene akufuna kulimbitsa ndi kuwonetsa miyendo yake. Ndipo ndizofunikira kwambiri kwa othamanga, opalasa ndi osewera ena ochita mpikisano.

Iwonso ali otetezeka. Akatswiri akhala akutsutsana za chitetezo cha squat makamaka. Komabe, atatha kufufuza zaka zambiri zafukufuku, bungwe la National Strength and Conditioning Association latsimikiza kuti squat sikuti ndi yotetezeka komanso yothandiza komanso "yolepheretsa kwambiri kuvulala kwa mawondo." Zovulala zomwe zimadza chifukwa chophunzitsidwa za squat zimawoneka kuti zimayambitsidwa ndi mawonekedwe osauka komanso kupondereza.

Kuti tione ngati mitundu ingapo yama squat ndi mapapu imagwira ntchito bwino, tidapeza mutu wophunzitsidwa bwino pamakina a electromyographic (EMG). Ndi ma elekitirodi oyikidwa pamagulu angapo a minofu, mutu wathu udachita mitundu ingapo ya ma squats ndi mapapo. Makina a EMG adasinthitsa zochitika zamagetsi zomwe zimapangidwa ndimitsempha yamagetsi kukhala graph. Ulusi wa minofu ikachuluka, chizindikirocho chimakhala cholimba. Zotsatirazo zidatilola kudziwa kuti ndi minofu iti yomwe imagwira ntchito nthawi iliyonse yochita masewera olimbitsa thupi ndikuyerekeza momwe amagwirira ntchito molimbika.

Zopindulitsa zambiri

Ma squats ndi mapapo ndi otchuka chifukwa amaphatikiza mayendedwe angapo olumikizana ndi magulu a minofu. Zochita zolimbitsa thupi zotere ndizofunikira chifukwa mayendedwe enieni a masewera ndi zochitika za tsiku ndi tsiku nthawi zambiri amaphatikiza magulu angapo a minofu, osati amodzi okha. Kusuntha kwamagulu kumathandizira kupanga magulu olimba am'magulu azilumikizana ndikulumikizana ndikuthandizira kupewa kukula kwa gulu limodzi lamankhwala mopweteketsa wina.

Chifukwa masewera olimbitsa thupi amagwiritsa ntchito minofu yochulukirapo kuposa mayendedwe akutali, amakhala ndi ma calories ambiri. Akhozanso kuonjezera malire anu, kugwirizanitsa ndi kukhazikika chifukwa amafuna kuti msana wanu ndi minofu ya m'mimba ikhale yokhazikika.

Komabe, musawerengere zochitika zodzipatula. Ndi zolemera zopepuka, machitidwe odzipatula ndiabwino kwambiri kwa oyamba kumene, kukonzanso ndi masewera amasewera chifukwa amafunikira kulumikizana pang'ono ndipo mutha kuyang'ana pagulu la minofu lomwe mukufuna kugwira ntchito.

Ngati mukufuna kuphatikiza masewera olimbitsa thupi komanso odzipatula pakulimbitsa thupi kumodzi, yambani ndi masewera olimbitsa thupi. Ziyenera kuchitidwa minofu yanu ikangokhala yatsopano kuti musasokoneze mawonekedwe anu ndikuyika pachiwopsezo.

Zotsatira za EMG

Pazochita zilizonse zoyesedwa, mutu wathu udagwiritsa ntchito zochepera 50 peresenti ya kulemera kwakukulu komwe amakhoza kukweza ndipo sanabwereze kubwereza kutopa. Akadakhala kuti adakweza zolemera zolemera kapena kubwereza mobwerezabwereza poyesedwa, ma squat ndi mapapo akadamugwiritsa ntchito minofu yake yayikulu komanso yolumikizana. Ngati mungatsatire pulogalamu yamphamvu kapena yopirira / mawu yomwe ikufotokozedwa munthawi yolimbitsa thupi, mudzakulimbikitsani kulimbitsa minofu yolimbitsa thupi kwambiri kuposa momwe zotsatira za EMG zawonetsera.

Zochita zonse zomwe tidayesa ndizabwino kwambiri pakulimbitsa ma quadriceps anu, makamaka greatus medialis, mnofu wamkati wa quadriceps, womwe ndi wofunikira kwambiri pakukhazikitsa bondo. Ngati mukufuna kuloza ntchafu zanu zakunja, ndikusesa kwambiri miyendo yanu, phatikizani zokhotakhota kapena zokhotakhota mu pulogalamu yanu. Zochita zonsezi zimagwira ntchito medialis ndi lateralis mofanana. Ndi masewera olimbitsa thupi apamwamba omwe amafunikira kugwirizana ndi kusamala.

Pakati pa theka ndi kotala squats, minofu yakumunsi kumbuyo (the erector spinae) inali 85 peresenti yogwira ntchito. Komabe, panthawi ya plie squat ndi kusiyana konse kwa mapapo, erector spinae inali yosakwana 60 peresenti yogwira ntchito. Ngati munakumanapo ndi vuto la msana, plie squat ndi mapapo angapangitse ngozi yocheperapo kuti theka ndi kotala squat.

Mapapu am'mbuyo ndi kumbuyo anali machitidwe okhawo omwe adayesedwa omwe akuwonetsa zochitika zazikulu zopindika. Zonsezi ndi zabwino kwa othamanga ndi oyendetsa njinga. Kusiyanasiyana konse kwa ma squat ndi mapapo omwe adayesedwa adawonetsa zochitika zochepa za gluteal. Kuti muphunzitse ma glutes anu, chitani zochitika zodzipatula monga kutambasula m'chiuno ndi kukweza mwendo wakumbali.

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