I-squat ye-squat-i-barbell ibanjelwe ezandleni emva kwemilenze; Lo msebenzi waziwa kuqala njenge-hacke (heel) ngaphakathiJemani .Ngokutsho kwe-European Press kunye ne-Emanistm Lemanuel Legeard Eli gama laliselwa kwimo yoqobo yomthambo apho izithende zavela khona. I-squat ye-hack yayiyenzelwa indlela ye-prussia aqhele ukucofa izithende zazo ("i-hacken kusmen"). I-squat ye-hack yathandwa kwiAmazwe athetha isiNgesi Ngobuqala 1900s Wrestler,I-George Hackenschmidt. Ikwabizwa ngokuba ngumqoloI-Defellift. Yahlukile kwi-squat ye-hack eyenziweyo ngokusetyenziswa koomatshini we-squat.
I-squat ye-hack iOmnye weyona mithambo ilungileyo yoqeqesho lwamandla, Okwesibini kuphela kwibarbet squat. Xa kufikwa kuqeqesho lokuqeqesha i-squat ye-hack, kubalulekile ukuba ifumane inyathelo elichanekileyo, lifake ngokuchanekileyo kwinkqubo yoqeqesho, kwaye ukhethe ubunzima obufanelekileyo.
Nangona ikwayi-squat, indlela ye-hack ye-squat yahluke kakhulu kwi-barchell squat. Kwi-Barbat Squat, kufuneka ugcine ulungelelwano, ngenxa yoko iimbaleki zisebenzisa isimo esibanzi. Ngokucacileyo, isimo esibanzi sivumela iziko elizinzileyo kakhulu lomxhuzulane. Kwelinye icala, i-squat ye-hack ayifuni ukugcina ibhalansi, kwaye inokusebenzisa imeko encinci, ukuze amandla angadluliselwa kumgca othe ngqo.
Oku kungasentla kwemvelaphi kunye nembali ye-squat ye-hack, kunye neempawu zoqeqesho ezinxulumene noko.
Ke zithini izibonelelo zokuthelekisa i-squat ye-hack kunye ne-barble squat the the the the thy?
Kwi-squat ye-hack, engafuni ukugcina ibhalansi yomzimba, ukuba usebenzisa isimo esincinci, indlela yendlela yemisipha yomlenze isondele. Kwi-Barbat ye-Barbell, ngenxa yesimo esibanzi, indlela yokunyanzelwa kwemisipha yemilambo ine-angle ethambekele, kwaye inxenye yamandla ekwindawo ethe tyaba ichithwe. Oko kwathi, i-squat ye-hack ingcono yokwakha i-quads, kodwa ayiphuculi ibhalansi yakho kwi-barbell squat.
I-squat ye-hack kufuneka ibekwe ngaphambili njengesixhobo esinamandla sokuphucula amandla agqithisileyo. Iintshukumo ezininzi azinakusetyenziselwa ukuphucula amandla okugqibela ngenxa yobunzima beendlela zabo. Kuba ngokunyusa ubunzima, kuya kuba nzima ngakumbi ukuqinisekisa ukuchaneka kweentshukumo ezinzima zobuchwephesha. Ukucoceka kunye nejerk, inkani, kunye nendlu yolwandle yonke iwele kolu luhlu.
Indlela ye-hack squat ilula kakhulu, kwaye njenge-Barbat ye-Barble, ikwabandakanya onke amalungu anamandla omzimba womntu - i-quadriceps, i-bicericeps, i-biceps, ngoko ke linamandla amakhulu ukuphucula amandla awona mandla. Inyathelo le-ACE. Ngentshukumo enje, kufuneka ucwangcise iseshoni yoqeqesho enye kuyo kwilog, kunye neenkqubo ezincedisayo.
Ukuqukumbela
As Umthetho weGolide woQeqesho lwamandla, kuya kufuneka uhlale usebenzisa iintshukumo zentshukumo yentshukumo yezinto ezinzima kunye neentshukumo zasimahla ze-reps ephezulu. Ngale ndlela unokutyhila ngokukhuselekileyo imida yamandla akho, kwaye unokunyusa ngokukhuselekileyo amandla ala maqela amancinci emisipha angenakubonwa ngexesha loqeqesho oluphezulu nge reps ephezulu. Yiyo loo nto oomatshini bokushicilela boomatshini mabasoloko besenziwa ngamanqanaba anzima kunye noomatshini bokushicilela abanobunzima bokukhanya. Ngokukwanjalo, i-squats ye-hack kufuneka isebenzise imilinganiselo enzima.
IXESHA LOKUQALA: AUG-12 ukuya ku-1222