Ukuzivocavoca kwe-squat okubangela iintlungu ezisezantsi

ezibanzi imithambo isebenza kakhulu, njengoko bomeleza umqolo kunye nezihlunu ezingundoqo, ukunceda uthintelo lokwenzakala. Zingenziwa naphi na okanye ngaphandle kwezixhobo ezifana neentsimbi kunye neebhendi zokuxhathisa kwaye zinokuba yinxalenye ye ukuzilolonga kwe-aerobic. I-squatting ifuna ukulandela ifom efanelekileyo kunye nokuma. Ukusebenzisa ifom engafanelekanga, ukongeza ubunzima obuninzi ngokukhawuleza, ukugqithisa ngaphandle ixesha elaneleyo lokubuyisela kunokubangela intlungu, intlungu yomqolo, kunye nokwenzakala. Ukuba nobuhlungu bemisipha emva kokwenza i-squats kulindeleke; kunjalo, ukuba iimpawu ezifana isilonda esingapheliyo, ukutshotshozela, ukuba ndindisholo, okanye iintlungu ezibukhali ezifika zihambe, ukuqala ukuvela, kucetyiswa ukuba udibane nomqeqeshi wezonyango, i-chiropractor, ugqirha, okanye ingcali yomgogodla ukuvavanya iimpawu, kwaye ukuba kuyimfuneko ukuphuhlisa isicwangciso sonyango, kunye nesicwangciso sokuthintela ukuqhubeka nokusebenzisa ngokukhuselekileyo.

Ukuzivocavoca kwe-squat

Uku-squatting yindlela eluncedo kakhulu yokuzilolonga. Iimbaleki, abaqeqeshi, abaqeqeshi, kunye nabantu abahleli nje besempilweni basebenzisa ubuchule njengenxalenye yoqeqesho lwabo kunye nokuzilolonga. Oku kungenxa yokuba i-squatting kwandisa amandla e-core muscle, ukunyuka amandla omzimba. Izibonelelo zokuzilolonga ze-squat ziquka:

Ukunyanzeliswa koMoya

• Amandla aphuculweyo kunye noluhlu lwentshukumo luvumela umzimba ukuba uhambe ngokungenasiphako kwiindlela ezahlukeneyo ngomzamo omncinci.

Ukonyuka Kokomelela Kondoqo

• Zonke izihlunu ezinkulu zisebenza kunye ngexesha le-squat.
• Oku kwandisa ukuzinza kwemisipha, kugcina ibhalansi yomzimba, ukwandisa amandla angundoqo.

UkuKhusela ukuLawulwa

• I-squats isebenza yonke imisipha yomlenze ngaxeshanye, ivumelanisa umzimba.
• Oku kwandisa ukuzinza komzimba kunciphisa umngcipheko wokwenzakala.

Ubuhlungu obungasemva kunye nokwenzakala okunokwenzeka

Umqolo ubonakaliswe kwaye awukhuselekanga ngexesha le-squat. Apha kulapho iintlungu zangasemva kunye nokwenzakala kunokwenzeka. Izizathu ezinokuthi zibandakanye:

• Ayifudumezi/imisipha yokuqala ngokufanelekileyo.
• Izihlunu eziqinileyo kunye noluhlu olulinganiselweyo lokunyakaza.
• Ifomu engafanelekanga kunye nobuchule bokugquma.
• Ukongeza ubunzima okanye ukulayisha ngokukhawuleza.
• Izihlunu eziphambili ezibuthathaka.
• Izihlangu ezingafanelekanga okanye ezingafanelekanga kunye nenkxaso ye-arch eyaneleyo.
• Izihlunu ze-ankle ezibuthathaka azisetyenziselwa ubunzima kunye nokutshintsha, okubangela ukungahambi kakuhle kunye nokubeka kakubi.
• Ukulimala kwangaphambili kumqolo osezantsi kunokubangela ukugqabhuka kwindawo kwaye kunokuba mandundu.

uthintelo

Iindlela zokusombulula ingxaki kunye nokuthintela iintlungu zangasemva ngexesha lokuzivocavoca kwe-squat.

Shushubeza

• Benzisa i ukufudumala okufanelekileyo kunye nokusebenzayo iya kuqinisekisa ukuba umzimba ulungele uxinezeleko lokuzilolonga.
• Kucetyiswa ukuba kuqale umsipha ngamnye. Oku kunokuba:
• Ukuqala ngomsebenzi we-glute.
• Emva koko iiplanga zokuvula i-core.
• Gqibezela ngokuzolula kunye noluhlu lweendlela zokuzivocavoca.
• Umqeqeshi wobuqu unokuncedisa ekudaleni umthambo olungiselelweyo.

Indawo yokuQala

• Iinyawo kufuneka zihlale zijonge phambili ukukhusela isinqe kunye namadolo xa uqala i-squat.
• Ukuba iinyawo zijongene ne-angle, ifom inokuchaphazeleka, ikhokelela kwiintlungu zangasemva okanye Iingqameko eziwayo.

Ulungelelwaniso lwesisu

• Ukugcina ukujonga okuthe tye okanye phezulu, okwandisa ulwazi lweziko ngexesha lokuzivocavoca kwe-squat, kunokuthintela umzimba ukuba uncike phambili kwaye ubeke uxinzelelo kumqolo.
• Kuphela i-squat kangangoko kunokwenzeka, uqinisekisa ukuba uzive ulawula kwaye ugcine ifom.
• Ukugquma ngokunzulu kunokubangela ukuqina kwemisipha okukhokelela kwiintlungu.
• Gxininisa kwifom, njengoko ibaluleke ngaphezu kobunzulu.

Ukuhamba kunye

• Ukuhamba kwe-Ankle kunye nokuzinza kubalulekile ukulinganisela kunye nokulawula.
• Ukuba iqatha liyaphazamiseka, iinyawo zinokuphakamisa ukusuka emgangathweni, zinyanzele umzimba ukuba uhlawule, nto leyo ekhokelela kubunzima kunye nokwenzakala okunokwenzeka.
• Kuphela i-squat ukuya kuthi ga apho uzinzo lwe-ankle luvumela.
• Ukuba bhetyebhetye kweqatha Ukuzivocavoca kuya kunceda ukuphucula ifom ye-squat.

Umahluko

• Khetha echanekileyo ukwahluka kwe-squat.
• I-Goblet okanye i-squats yangaphambili kunokuba lula kwabaqalayo.
• U-Barbell ubuyile u-squats zihamba phambili kwaye, ukuba zenziwe ngokungalunganga, zingabangela ukwenzakala.

A chiropractor okanye umgulana womzimba uya kukwazi ukuvavanya impilo yomgogodla, ifom yokuzivocavoca, kwaye acebise ukuba kukho umba.

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UkuBumbiswa kweBhunga

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Ukufezekisa iiNjongo zeMpilo kunye nezoFitness Ngokwenza Oko Ukonwabelayo

Ungazibandakanyi kwimithambo okanye kwiinkqubo zokuzilolonga ezikwenza ube lusizi. Yenza umthambo/imisebenzi oyonwabelayo kwaye uyonwabele ukuyenza. Ukuzivocavoca ngenxa yothando lomzimba, ukuwugcina usempilweni kwaye umile, kungekhona ngenxa yokuba kukho imvakalelo yokunyanzeliswa.

• Zama kwaye ulinge nge imisebenzi eyahlukeneyo yomzimba ukubona kwaye uzive ukuba yintoni ekusebenzelayo.
• Abantu abangakuthandiyo ukuphakamisa iintsimbi bazama ukusebenzisa iibhendi zokuxhathisa okanye imithambo yomzimba.
• Okufanayo kuya kwisondlo. Musa ukusekela ukutya kunye nokhetho lokongezelela ukungaqondi kakuhle ngempilo.

Ucaphulo

UCalatayud, uJoaquín et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-back Pain." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,19 3509. 20 Septemba 2019, doi:10.3390/ijerph16193509

UClark, uDave R et al. "Ukusebenza kwezihlunu kwi-squat ye-barbell elayishiweyo yasimahla: uphononongo olufutshane." Ijenali yamandla kunye nemeko yophando vol. 26,4 (2012): 1169-78. doi:10.1519/JSC.0b013e31822d533d

Cortell-Tormo, uJuan M et al. "Iziphumo zoqeqesho olusebenzayo lokumelana nokuqina kunye nomgangatho wobomi kwabasetyhini abaneentlungu ezingapheliyo ezingasemva." Ijenali yokubuyisela umva kunye ne-musculoskeletal rehabilitation vol. 31,1 (2018): 95-105. doi:10.3233/BMR-169684

Donnelly, uDavid V et al. "Impembelelo yendlela yokujonga kwi-kinematics ye-squat exercise." Ijenali yamandla kunye nemeko yophando vol. 20,1 (2006): 145-50. doi:10.1519/R-16434.1

Zawadka, Magdalena et al. "Ipateni yokutshintsha kwe-squat kwizigulane ezineentlungu ezingapheliyo ezibuhlungu." Uhlaziyo lwamayeza ezolimo kunye nokusingqongileyo: AAEM vol. 28,1 (2021): 158-162. doi:10.26444/aaem/117708