Hack squat - paʻa ka pahu ma nā lima ma hope o nā wāwae; Ua ʻike mua ʻia kēia hana ʻo Hacke (heel) maKelemānia.Wahi a ka loea haʻuki ikaika ʻEulopa a me ka Germanist Emmanuel Legeard ua loaʻa kēia inoa mai ke ʻano kumu o ka hoʻomaʻamaʻa kahi i hui ʻia ai nā kuʻekuʻe wāwae. ʻO ka hack squat no laila, he squat i hana ʻia e nā koa Prussia e kaomi i ko lākou mau kuʻekuʻe wāwae ("Hacken zusammen"). Ua kaulana ka hack squat i kaʻāina ʻōlelo Pelekania e ka mokomoko mua o ka makahiki 1900,ʻO George Hackenschmidt. Ua kapa ʻia ʻo ia he hopehoʻomake make. Heʻokoʻa ia mai ka hack squat i hanaʻia me ka hoʻohanaʻana i ka mīkini squat.
ʻO ka hack squatkekahi o na hooikaika kino no ka hooikaika ikaika, ʻo ka lua wale nō i ke kuʻekuʻe wāwae. I ka hoʻomaʻamaʻa ʻana i ka hack squat, he mea nui e hoʻomaʻamaʻa i ka neʻe pololei, hoʻokomo pololei i ka papahana aʻo holoʻokoʻa, a koho i ke kaumaha kūpono.
ʻOiai he squat nō hoʻi, ʻokoʻa loa ke ʻano o ka hack squat mai ka barbell squat. I ka squat barbell, pono ʻoe e mālama i ke kaulike, no laila hoʻohana ka hapa nui o nā mea pāʻani i kahi kū ākea. ʻIke loa, hiki i kahi kū ākea ke hiki ke paʻa i ke kikowaena o ka gravity. Ma kekahiʻaoʻao,ʻaʻole pono ka Hack squat e mālama i ke kaulike, a hiki ke hoʻohana i kahi kū liʻiliʻi, i hiki ke hoʻoiliʻia ka ikaika ma kahi laina pololei.
Hōʻike ka mea i luna i ke kumu a me ka mōʻaukala o ka Hack Squat, a me nā ʻano hoʻomaʻamaʻa pili.
No laila he aha nā mea maikaʻi o ka hoʻohālikelike ʻana i ka Hack Squat a me ka Barbell Squat ma ke ākea?
No ka hack squat, ʻaʻole ia e koi i ka mālama ʻana i ke kaulike o ke kino, inā ʻoe e hoʻohana i kahi kū liʻiliʻi, ʻoi aku ka kokoke o ke kuhikuhi o nā ʻiʻo wāwae i ke kūpaʻa. Ma ke kuʻekuʻe wāwae, ma muli o ke kū ākea, ʻo ke kuhikuhi o ka ikaika o nā ʻiʻo o ka wāwae he ʻoki ʻoki ʻia, a ʻo ka hapa o ka ikaika ma ka ʻaoʻao ākea e pau. ʻO ka ʻōlelo ʻana, ʻoi aku ka maikaʻi o ka hack squat no ke kūkulu ʻana i nā quads, akā ʻaʻole ia e hoʻomaikaʻi i kou kaulike ma ka barbell squat.
Pono e kau ʻia ka hack squat ma ke alo i mea kaua ikaika no ka hoʻomaikaʻi ʻana i ka ikaika loa. ʻAʻole hiki ke hoʻohana ʻia nā neʻe he nui e hoʻomaikaʻi i ka ikaika hope ma muli o ka paʻakikī o kā lākou ʻenehana ponoʻī. No ka mea me ka piʻi ʻana o ke kaumaha, lilo ia i mea paʻakikī loa e hōʻoia i ka pololei o nā neʻe ʻenehana paʻakikī. ʻO ka maʻemaʻe a me ka haʻalulu, ka ʻaihue, a me ka lunge e hāʻule i loko o kēia ʻāpana.
He mea maʻalahi loa ka ʻenehana hack squat, a e like me ka barbell squat, ua komo pū nā ʻāpana ikaika a pau o ke kino o ke kanaka - quadriceps femoris, biceps femoris a me nā puʻupuʻu, no laila he ikaika nui ia e hoʻomaikaʻi ai i ka ikaika kiʻekiʻe. Ace hana. No ka neʻe ʻana e like me kēia, pono ʻoe e hoʻonohonoho i kahi kau hoʻomaʻamaʻa hoʻokahi no ia ma kahi loop, me nā papahana ancillary no ia.
Ka hopena
As he rula gula o ka hooikaika ikaika, pono ʻoe e hoʻohana i nā neʻe i kaupalena ʻia i ka neʻe ʻana no nā hāpai kaumaha a me nā neʻe manuahi no nā reps kiʻekiʻe. Ma kēia ala hiki iā ʻoe ke pale palekana i nā palena o kou ikaika, a hiki iā ʻoe ke hoʻonui palekana i ka ikaika o kēlā mau puʻupuʻu ʻiʻo liʻiliʻi i ʻike ʻole ʻia i ka wā hoʻomaʻamaʻa koʻikoʻi me nā reps kiʻekiʻe. ʻO ia ke kumu e hana mau ai nā mīkini wāwae wāwae me nā mea kaumaha a me nā paʻi barbell me nā mea kaumaha māmā. Pēlā nō, pono e hoʻohana nā hack squats i nā kaumaha kaumaha.
Ka manawa hoʻouna: ʻAukake-12-2022