แปลไทยสั้นๆคือ หลายคนยังกลัวว่าการลงสุดในท่า Squat ( Deep Squat ) นั้นอันตรายต่อข้อต่อและเอ็นหัวเข่ามาก แต่สรุปแล้วจาก Study คือ กลับกันเลย ยิ่งลึกยิ่งปลอดภัยกว่ามาก ช่วงที่อันตรายต่อข้อต่อและเอ็นหัวเข่ามากที่สุดคือช่วงระยะ 4 นิ้วแรกที่เริ่มหย่อนตัวลง Squat ต่างหาก อีกอย่างที่อันตรายคือ Squat ท่าพิสดารเช่น เข่าบิด
Some people are still under the impression that deep squats place excessive stress on the ligaments of the knee (especially the ACL). However, it appears these concerns are not based in science at all.
Science now tells us that the ligaments inside our knee are actually placed under very little stress in the bottom of a deep squat. The ACL (anterior cruciate ligament) is the most well known ligament of the knee. ACL injuries are common in popular American sports such as football, basketball, soccer, lacrosse, etc.
The stress to the ACL during a squat is actually highest during the first 4 inches of the squat descent (when the knee is bent around 15-30°). As depth increases the forces placed on the ACL significantly decrease. In fact, the highest forces ever measured on the ACL during a squat has only been found to be around 25% of its ultimate strength (the force needed to tear the ligament). In fact, science has shown that the deeper you squat the safer it is on the ligaments of your knee.
Harmful shear forces are dramatically decreased due to an increase in compression. Also, the muscles in our legs work together to stabilize the knee. As we squat the hamstrings work with the quadriceps to counteract and limit excessive movement deep inside the knee.
Thus, provided good technique is used the ACL stays unharmed no matter how deep the squat!
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To read more on debunking the myth that deep squats are harmful to the knees, check out this article: https://squatuniversity.com/…/debunking-squat-myths-are-de…/
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shear stress shear strength 在 4.3 Shear failure 的推薦與評價
2 Unconfined compression strength. Cemented rocks can bear shear stresses with zero effective lateral stress $\sigma_r = 0$ ( $\sigma _r$ ... ... <看更多>