Pali kutsutsana pachitetezo ndi mphamvu zogonjetsa masewera oposa theka
Kaya pali bulu kapena udzu wochuluka bwanji (ATG kapena squat full), ndi yopindulitsa kwambiri kapena yoopsa kwambiri kusiyana ndi kudumpha ndi kumtunda kapena m'munsi mwa ntchafu (kufanana kapena hafu ya squat). Pano pali lingaliro langa pa ilo.
Zigawo Zathunthu ndi Zapakati
M'magulu akuluakulu , mumapita kumusi kuti mphukira yanu ili pafupi kwambiri.
Izi zimafuna pafupifupi kutalika kwa nsanamira ndiye kutambasula kwa mgondo pansi pa katundu pamene mumatsika ndikukankhira "kunja kwa dzenje" kuti muime.
Ndi ma squats ofanana ndi theka, mumangowonongeka kuti mataya anu akhale ofanana pansi kapena apamwamba ndi maondo ake pafupifupi madigiri 90 kapena pang'ono. Ngakhale kuponyera kochepa nthawi zina kumatchedwa kotchedwa squat.
Chinthu choyamba kukumbukira ndi chakuti ngati mukuchita masewera olimbitsa Olimpiki, ndikuyeretsani ndi koti-zonsezi ndi mbali ya mapulogalamu othandizira kuti muphunzire. Kupitirira apo, pali chikhulupiliro chofala kuti masewera onse ndi apamwamba kuposa ofanana kapena theka lamasewera chifukwa zonse zomwe zimayenda zimalimbikitsa chitukuko chokwanira komanso champhamvu.
Cholinga chake ndi chakuti magulu osiyana samagwiritsanso ntchito mitsempha yamtundu wa glutus (glutus) komanso ma glutus (masitimu) monga magulu ambiri; kotero mumapeza mphamvu ya minofu pakati pa minofu yomwe ili kutsogolo kwa ntchafu ndi mchenga wotsika, womwe umaphatikizapo zinyundo ndi glut.
Chikhulupiriro ichi chikuwoneka kuti chikufala chifukwa chabwereza nthawi zonse.
Mikangano Yodzaza Kwambiri Zigawo Zachisanu
Sindinapeze kuti ndikuvomerezedwa ndi izi. Pofufuza za kufanikizira kwa minofu pakati pa hafu ndi timoyo timene timakhala timene timapanga timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timapanga timadzi timene timatulutsa timadzi timene timapangidwira.
Mphuno yayikulu, gluteus maximus, imakhala yochepa kwambiri m'magulu onse koma masewerawa amatha kugwiritsa ntchito zolemetsa zochepa kuti phindu lililonse pamsinkhu kapena kupititsa patsogolo mphamvu zitha kukhala zochepa kwambiri.
Ndipo mosiyana ndi malingaliro ofala, rectus femoris minofu ya kutsogolo kwa ntchafu-mu phunziro limodzi mwina-inagwedezeka mobwerezabwereza molimba kwambiri mu squat yonse ngati hafu ya squat. Kusintha kwa kusokonezeka kwa mitsempha ndi magulu ofanana ndizosayembekezereka kukhala vuto. M'nkhaniyi, wina angatsutse kuti masewerawa amatha kuyambitsa kusamvana kwa mitsempha mwa kutsindika za rectus femoris poyerekeza ndi mndandanda wamatsenga.
Pomalizira pake, akuluakulu ena azachipatala amati masewerawa amatha kuwononga maondo. Omasulira Olimpiki omwe amachitikapo amakhala akutsutsana ndi izi-ali ndi chidziwitso chodziwa-ndipo pali umboni wochepa wa zachipatala wotsimikizira lingaliro lakuti magulu onse amakhala oopsa.
Ngakhale zili choncho, pali zowonjezera zowonjezereka zomwe zimagwiritsidwa ntchito m'magulu akuluakulu, kotero kuti ziphuphu ziyambike, kapena kuti anthu omwe ali ndi zochepa zosakanikirana ndi bondo kapena zowonongeka kale , chidziwitso chili choyenera. Koma izi zimapangitsa kuchita masewera olimbitsa thupi, kuphatikizapo masewera ofanana.
Ngati izo zikuvulaza, musati muzichita izo. Maonekedwe abwino ndi njira ndizofunikira kwambiri popewera kuvulala.
Kuphatikizira, pali zifukwa zochepa zokakamiza kuti musatenge masewera onse kapena ochepa kuchokera pulogalamu yanu. Mwachibadwa, ngati mumaphunzitsa olimpiki kukweza muyenera kuchita masewera onse. Ndikusakaniza ndi kuchita zonsezi.
> Zosowa
> J Mphamvu Yotsutsa. 2002 Aug; 16 (3): 428-32. Zotsatira za kumbuyo kwa squat kumbuyo kwa ntchito ya EMG ya 4 mchiuno cha mchiuno ndi ntchafu. Caterisano A, Moss RF, Pellinger TK, et al.
> 12th Annual Congress ya ECSS , 11-14 July 2007, Jyväskylä, Finland. Kugwiritsa ntchito electromyographic kusanthula njira zinayi mu maphunziro ochepa. Sogabe Akitoshi (University of Konan, Japan)