to ci troche madrowsci wkleje
"The fundamental misunderstanding here is about what we’re trying to accomplish when we squat. The quadriceps are not the only muscles that are supposed to be involved in the exercise. The hamstring muscles on the back of the thigh attach at the front of the tibia, at the bottom of the knee, wrap around the knee on both sides and pull back on it from below as they get tight. The adductors connect the groin area of the pelvis to the medial (inside) aspect of the femur, and these muscles also pull back on the knee when they tighten, but from above the knee and toward the inside. Both of these muscle groups tighten from behind the knee as the torso leans forward, the knees travel out to stay parallel to the feet, and the hips reach back for correct depth, thus balancing the forward-pulling stress from the quadriceps and the patellar tendon around the front of the knee. But they only exert this balancing pull when they are stretched, in the full squat position. At the bottom of the squat, where the hamstrings and adductors are fully stretched, there is as much pull on the knee from the posterior as from the anterior. In this position, the quadriceps’ knee extension force is balanced by the hamstrings’ knee flexion force. At the same time, the adductors (in the inner thigh) have stretched too, and if the knees stay parallel to the feet, as they should, the adductors will get tight and pull on the femurs. This kneeout position anchors the femur so that adductor contraction and hamstring contraction produce hip extension—a little hard to visualize, but apparent enough when sore adductors show up the day after a heavy squat workout.
Because the hamstrings (two of them anyway) attach to the pelvis at the ischial tuberosity, any forward tilting of the top of the pelvis will stretch the hamstrings away from their insertion points at the knee. When the pelvis and the back are properly locked in a flat rigid unit by the back muscles, the forward angle of the torso and pelvis tightens up the hamstrings. At the same time, if the knees are shoved out to the sides at the bottom of the squat, not forward over—or, god forbid, inside—the toes, the adductors are tightened as well. (Sorry this is so complicated.) If this is done correctly, there is a slight “bounce” or muscular “rebound” at the bottom of the squat, which initiates the upward drive out of the hole. This hip extension (the standing up out of the squat) is accomplished much more efficiently and much, much more safely for the knee when it occurs from this correct position—a position that cannot be achieved unless the squat is deep.
The below-parallel position accomplishes more than just knee safety and lifting efficiency. It allows the squat to be quantified. If every rep is below parallel, then every rep represents the same distance traveled with the load. If the load increases, and the distance the load moves is the same, then moving it requires more work. But if the load increases while the squat depth decreases, the work performed is not necessarily greater, and may in fact be less. Without knowing how far the weight travels, it is impossible to say how much work is done and, consequently, whether any improvement has taken place since the last workout. If every squat is below parallel, then every squat is safe, efficient, and comparable with every other squat a person does. All the hip and leg muscles can be trained, joints can be protected, progress can be made and judged, programs can be evaluated, and contests can be held without fistfights breaking out."
To wypowiedz trenera M. Rippentoe na temat przysiadu
Nieistotna
obliques
kitka0102
Anonim
No ale sfd nie tylko bawi, ale i uczy, to teraz już wiem 
No ale sfd nie tylko bawi, ale i uczy, to teraz już wiem [img]../../buziaki/12.gif" alt="" />
