Hack squat - iyo barbell inobatwa mumaoko ari kuseri kwemakumbo; chiitiko ichi chakatanga kuzivikanwa seHacke (chitsitsinho) mukatiJerimani.Sekureva kwenyanzvi yemitambo yesimba reEuropean uye muGermanist Emmanuel Legeard zita iri rakatorwa kubva kune yekutanga fomu yekurovedza apo zvitsitsinho zvakabatanidzwa. Iyo hack squat yaive saka squat yakaitwa nenzira yaishandiswa nemauto ePrussia kudzvanya zvitsitsinho zvavo ("Hacken zusammen"). Iyo hack squat yakakurumbira muNyika dzinotaura Chirungu?nekutanga 1900s wrestler,George Hackenschmidt. Inonziwo kumashuredeadlift. Yakasiyana neiyo hack squat inoitwa nekushandiswa kwe squat muchina.
Iyo hack squat ndeyeimwe yeakanakisa maekisesaizi ekudzidzira simba, yechipiri chete kune barbell squat. Kana zvasvika pakudzidzisa iyo hack squat, zvakakosha kuti ugone kufamba chaiko, kuisanganisa nemazvo muchirongwa chese chekudzidzisa, uye sarudza huremu hwakakodzera.
Kunyangwe iri zvakare squat, maitiro ehack squat akasiyana zvakanyanya nebarbell squat. Mune barbell squat, unofanirwa kuchengetedza chiyero, saka vatambi vazhinji vanoshandisa chimiro chakafara. Zviripachena, chimiro chakafara chinobvumira nzvimbo yakagadzikana yegiravhiti. Kune rumwe rutivi, iyo Hack squat haifaniri kuchengetedza kuenzanisa, uye inogona kushandisa chimiro chakamanikana, kuitira kuti simba riendeswe mumutsara wakatwasuka.
Izvo zviri pamusoro zvinosuma kwakabva uye nhoroondo yeHack Squat, pamwe chete neaya anoenderana maitiro ekudzidzisa.
Saka ndezvipi zvakanakira kuenzanisa iyo Hack Squat uye iyo Barbell Squat yakatwasuka?
Nokuda kwehack squat, iyo isingadi kuchengetedza kuenzana kwemuviri, kana ukashandisa chimiro chakamanikana, kutungamirirwa kwemakumbo emakumbo ari pedyo nepamusoro. Mune barbell squat, nekuda kwechimiro chakafara, kutungamira kwesimba remakumbo emakumbo ane kona yakarerekera, uye chikamu chesimba munzira yakatwasuka. Izvo zvakati, iyo hack squat iri nani pakuvaka quads, asi haigadzirise chiyero chako mubarbell squat.
Iyo hack squat inofanirwa kuiswa kumberi sechombo chine simba chekuvandudza simba rakanyanyisa. Mafambiro mazhinji haagone kushandiswa kuvandudza simba rekupedzisira nekuda kwekuoma kwemaitiro avo. Nekuti nekuwedzera kwehuremu, zvinova zvakanyanya kuoma kuve nechokwadi chekurongeka kwehunyanzvi hwakaoma kufamba. Iyo yakachena uye jerk, kubvuta, uye lunge zvese zvinowira muchikamu ichi.
Iyo yehack squat tekinoroji iri nyore kwazvo, uye senge barbell squat, inosanganisirawo ese ane simba nhengo dzemuviri wemunhu - quadriceps femoris, biceps femoris uye matako, saka isimba rakakura rekuvandudza iyo yakanyanya simba. Ace chiito. Kune mafambiro akadai, iwe unofanirwa kuronga imwe dzidziso yayo mune loop, ine ekuwedzera zvirongwa zvayo.
Mhedziso
As mutemo wegoridhe wekudzidzira simba, iwe unofanirwa kugara uchishandisa mafambiro-ashoma mafambiro ekusimudza zvinorema uye mahara mafambiro epamusoro reps. Nenzira iyi iwe unogona kusunda zvakachengeteka miganhu yesimba rako, uye iwe unogona zvakachengeteka kuwedzera simba reaya madiki mhasuru mapoka anoenda asina kucherechedzwa panguva yekudzidziswa kunorema neakakwira reps. Ndiko kusaka muchina makumbo emuchina anofanirwa kugara achiitwa nehuremu hunorema uye mabarbell press ane huremu hwakareruka. Saizvozvo, hack squats inofanira kushandisa zvinorema.
Nguva yekutumira: Aug-12-2022