I-Hack squat - i-barbell ibanjwe ezandleni nje emva kwemilenze;lo msebenzi wawubizwa ngokuba yiHacke (isithende) kwiJemani .Ngokutsho kwengcali yezemidlalo yaseYurophu kunye no-Emmanuel Legeard waseJamani eli gama lithathwe kwindlela yokuqala yokuzivocavoca apho izithende zahlanganiswa khona.I-squat ye-hack yayiyi-squat eyenziwa ngendlela amajoni asePrussia ayesebenzisa ngayo ukucofa izithende zabo ("Hacken zusammen").I-Hack squat yayisaziwa kwiamazwe athetha isiNgesi ekuqaleni kweminyaka yee-1900,UGeorge Hackenschmidt.Ikwabizwa ngokuba ngasemvai-deadlift.Ihluke kwi-squat ye-hack eyenziwa ngokusetyenziswa komatshini we-squat.
I-Hack squat yienye yezona ziqhelo zoqeqesho lwamandla, okwesibini kuphela kwi-barbell squat.Xa kuziwa ekuqeqesheni i-squat ye-hack, kubalulekile ukuqonda intshukumo echanekileyo, ukuyifaka ngokuchanekileyo kwinkqubo yoqeqesho jikelele, kwaye ukhethe ubunzima obufanelekileyo.
Nangona ikwayi-squat, ubuchule be-hack squat bohluke kakhulu kwi-barbell squat.Kwi-barbell squat, kufuneka ugcine ibhalansi, ngoko ke abadlali abaninzi basebenzisa i-stance ebanzi.Ngokucacileyo, ukuma okubanzi kuvumela iziko elizinzile ngakumbi lomxhuzulane.Ngakolunye uhlangothi, i-squat ye-Hack ayifuni ukugcina ibhalansi, kwaye ingasebenzisa isimo esincinci, ukwenzela ukuba amandla adluliselwe kumgca ochanekileyo.
Oku ngasentla kwazisa imvelaphi kunye nembali ye-Hack Squat, kunye neempawu zoqeqesho ezinxulumene nazo.
Ngoko ke ziziphi iingenelo zokuthelekisa iHack Squat kunye neBarbell Squat ngokuthe tye?
Kwi-squat ye-hack, engadingi ukugcina ibhalansi yomzimba, ukuba usebenzisa i-stance emxinwa, isalathiso semisipha yomlenze sisondele kwi-vertical.Kwi-barbell squat, ngenxa yokuma okubanzi, isalathiso samandla emisipha yomlenze ine-angle inclined angle, kwaye inxalenye yamandla kwi-horizontal direction ichithwa.Oko kwathiwa, i-squat ye-hack ingcono ekwakheni ii-quads, kodwa ayiphuculi ibhalansi yakho kwi-barbell squat.
I-hack squat kufuneka ibekwe phambili njengesixhobo esinamandla sokuphucula amandla agqithisileyo.Iintshukumo ezininzi azinakusetyenziselwa ukuphucula amandla okugqibela ngenxa yokuntsokotha kweendlela zabo.Kuba ngokunyuka kobunzima, kuba nzima ngakumbi nangakumbi ukuqinisekisa ukuchaneka kweentshukumo ezintsonkothileyo zobugcisa.Ucoceko kunye nokuxhuzula, ukuxhwila, kunye nephaphu zonke ziwela kolu didi.
Indlela ye-squat ye-hack ilula kakhulu, kwaye njenge-barbell squat, ikwabandakanya onke amalungu anamandla omzimba womntu - i-quadriceps femoris, i-biceps femoris kunye neempundu, ngoko ngamandla amakhulu okuphucula amandla aphezulu.Ace isenzo.Kwintshukumo efana nale, kufuneka ucwangcise iseshoni yoqeqesho enye kuyo kwiluphu, kunye neenkqubo ezincedisayo kuyo.
Ukuqukumbela
As umgaqo wegolide woqeqesho lwamandla, kufuneka usoloko usebenzisa iintshukumo-ezilinganiselweyo iintshukumo zonyuso ezinzima kunye neentshukumo ezikhululekileyo zokuphindaphinda okuphezulu.Ngale ndlela unokutyhala ngokukhuselekileyo imida yamandla akho, kwaye unokonyusa ngokukhuselekileyo amandla ala maqela amancinci amahlunu angahambi ngokungaqatshelwanga ngexesha loqeqesho olunzima kunye ne-reps ephezulu.Yiyo loo nto umatshini wokushicilela umlenze kufuneka uhlale usenziwa ngobunzima obunzima kunye noxinzelelo lwe-barbell kunye nezisindo ezilula.Ngokufanayo, ii-squats ze-hack kufuneka zisebenzise ubunzima obunzima.
Ixesha lokuposa: Aug-12-2022