Hack squat - iyo barbell inoitwa mumaoko kumashure kwemakumbo; chiitiko ichi chakatanga kuzivikanwa seHacke (chitsitsinho) mukatiJerimani.Maererano neEuropean Simba Remitambo Nyanzvi uye Germany Emmanuel Legeard Iri zita rakatorwa kubva kune yekutanga fomu yekurovedza muviri uko zvitsitsinho zvakabatanidzwa. Iyo yeHack squat yakanga iri squat yakaita nzira mauto ePrussian aimboita kudzvanya zvitsitsinho ("Hacken zusammen"). Iyo black squat yakazadziswa muNyika inotaura Chirungu?Pakutanga kwa1900s Wrestler,George Hackenschmidt. Iyo inonziwo kumashureDeadlift. Izvo zvakasiyana kubva kune iyo hack squat yakaitwa nekushandiswa kweiyo squat muchina.
Iyo black squat iriimwe yeakanakisa maekisesaizi ekudzidziswa kwesimba, chechipiri chete kune barbell squat. Kana zvasvika pakudzidzisa iyo hack squat, zvakakosha kuti utaure zvakanyanya kufamba kwayo, kuisanganisa nenzira kwayo muchirongwa chakazara chekudzidzisa, uye sarudza uremu hwakaringana.
Kunyangwe iri zvakare squat, iyo hack squat yehunyanzvi yakasiyana kwazvo nebharabha squat. MuBarbell squat, iwe unofanirwa kuchengetedza chiyero, saka vazhinji vemitambo vanoshandisa chimiro chakakura. Zviripachena, chimiro chakakura chinobvumira kune imwe nzvimbo yakagadzikana yegiravhiti. Kune rimwe divi, iyo yeHack squat haidi kuchengetedza mwero, uye inogona kushandisa iyo yakatetepa chimiro, kuitira kuti simba rizotenderwe mumutsara wakananga.
Iyo iri pamusoro inosvitsa mavambo uye nhoroondo yeiyo hack squat, pamwe nehunhu hune hukama hwekudzidzisa.
Saka ndezvipi zvakanakira kuenzanisa iyo yehomwe squat uye barbell squat yakatwasuka?
Kune iyo yehomwe squat, iyo isingade kuchengetedza muviri mwero, kana iwe ukashandisa zvishoma zvishoma stance, kutungamira kwegumbo remakumbo kuswededza kune vertical. MuBarbell squat, nekuda kwekutungamira kwakakura, kutungamira kwesimba remasuru emakumbo kunoitwa nekona inofarira, uye chikamu chesimba rakaringana rinotambudza rinopera. Izvo zvataurwa, squat yehomwe iri nani pakuvaka quads, asi haina kuvandudza yako chiyero muBarbell squat.
Iyo yeHack squat inofanira kuiswa kumberi sechombo chine simba chekuvandudza simba rakanyanyisa. Kufamba kwakawanda hakugone kushandiswa kugadzirisa kwekupedzisira simba nekuda kwekuoma kwehunyanzvi hwavo. Nekuti nekuwedzera kwehuremu, zvinova zvakanyanya uye zvakanyanya kuoma kuve nechokwadi chekururamisa kwekufamba kwakaoma kwehunyanzvi. Iyo yakachena uye jerk, iyo snatch, uye iyo lunge zvese zvinowira muchikamu ichi.
Iyo yeHack Squat maitiro akapusa, uye seye barbell squat, inosanganisirawo zvikamu zvesimba zvemuviri wemunhu - quadriceps fomoris, biceps femuoris uye matombo, saka isimba rakakura rekuvandudza simba rakanyanya. Ace chiito. Zvekufamba seizvi, iwe unofanirwa kuronga imwe chete yekudzidzira chikamu cheichi mune chiuno, zvine zvirongwa zvinowanja.
Mhedziso
As Mutemo weGoridhe wekudzidziswa kwesimba, iwe unofanirwa kushandisa nguva dzose kufamba-kushoma mafambiro ehupenyu hunorema uye mafambiro emahara emapepa epamusoro. Nenzira iyi unogona kusundira zvakachengeteka miganhu yako, uye iwe unogona kuwedzera zvakachengeteka simba remapoka madiki emapanduru ayo anoenda asina kucherechedzwa panguva yekurovedzwa kwakanyanya. Ndosaka Machin Mamini Zvimiti zvinofanirwa kugara zvichiitwa nehuremu hunorema uye zviyero zveBarbell zvine zviyero zvechiedza. Saizvozvo, bvisa squats inofanira kushandisa zviyero zvinorema.
Kutumira Nguva: Aug-12-2022