Hack squat - barbell imagwidwa m'manja kumbuyo kwa miyendo; Ntchitoyi idadziwika koyamba ngati hacke (chidendene) mkatiKu Germany.Malinga ndi katswiri waku Europe nyonga yaku Europe komanso Emmanuel Emgeael Legeard dzinali limachokera ku mawonekedwe oyamba a masewera omwe zidendezo zidalumikizidwa. Momwe kuthyolako kunali kotereku komwe kamene kamachitika mgulu la asitikali a Prussia ankakonda kudina zidendene zawo ("a Hasammen"). Squat squat idatchuka muMayiko olankhula Chingerezi Pofika kumayambiriro kwa m'ma 1900sGeorge Hackenschmidt. Amadziwikanso kumbuyooyambitsa. Ndizosiyana ndi squat yochitidwa ndi kugwiritsa ntchito makina a squat.
Squat Squat ndiChimodzi mwazinthu zabwino kwambiri zophunzitsira, chachiwiri kokha kwa squat ya barbell. Pankhani yophunzitsira kuthyolako, ndikofunikira kudziwa mayendedwe olondola, kuphatikizira molondola mu pulogalamu yophunzitsira yonse, ndikusankha kulemera koyenera.
Ngakhale ndi squat, njira ya Hack Squat ndiyosiyana kwambiri ndi squat ya barbell. Mu barbell squat, muyenera kukhala osamala, kotero othamanga ambiri amagwiritsa ntchito njira inayake. Mwachidziwikire, monyinyirika amalola pakati pa mphamvu yokoka. Kumbali inayi, kuthyolako kwa squat sikuyenera kusamala, ndipo kumatha kugwiritsa ntchito malingaliro ocheperako, kuti mphamvu ikhoza kufalikira mu mzere wowongoka.
Zomwe zili pamwambazi zimayambitsa chiyambi ndi mbiri yakale ya squat, komanso chikhalidwe chofananira.
Ndiye zabwino zofanizira squat ya squat ndi barbell squat yopingasa?
Kwa squat squat, yomwe siyifuna kusungitsa thupi, ngati mungagwiritse ntchito modekha, njira yamiyendo yam'manja ili pafupi kwambiri. Mu barbell squat, chifukwa choganiza bwino, njira yolumikizira mphamvu ya minofu yamiyendo ili ndi ngodya yolumikizidwa, ndipo gawo la mphamvu polowera limawonongeka. Izi zikutanthauza kuti, squat squat ndibwino kuti mupange ma quads omanga, koma sizikusintha bwino mu barbell squat.
Squat squat iyenera kuyikidwa kutsogolo ngati chida champhamvu chotha kusintha mphamvu kwambiri. Kusuntha zambiri sikungagwiritsidwe ntchito kusintha mphamvu kwambiri chifukwa cha njira zawo. Chifukwa ndi kuchuluka kwa kulemera, zimakhala zovuta kwambiri kuonetsetsa kuti magwero ovuta ovuta. Zoyera ndi zoyera, kulanda, ndi zonse zomwe zimagunda zimagwera m'gululi.
Njira ya Hack Squat ndi yosavuta, ndipo monga barbell squat, imaphatikizaponso ziwalo zamphamvu za thupi la munthu - quadriceps femoris, motero ndi mphamvu yayikulu kuti ikhale yolimba kwambiri. Kuchitapo kanthu. Poyenda monga chonchi, muyenera kuwerengera gawo limodzi lophunzitsira lomwe limakhalamo, wokhala ndi zikwangwani za anillary.
Mapeto
As Lamulo la Chikhalidwe Lophunzitsira zamphamvu, nthawi zonse muyenera kugwiritsa ntchito mayendedwe oyenda oyenda okwera ndi mayendedwe aulere kuti musunge ma reps apamwamba. Mwanjira imeneyi mutha kukakamiza malire anu a mphamvu zanu, ndipo mutha kukulitsa mphamvu ya magulu a minofu yaying'ono omwe amapezeka mosadziwika pamaphunziro akulu. Ichi ndichifukwa chake miyendo yamakina ikuluikira iyenera kuchitika nthawi zonse ndi zolemera zolemera komanso zopindika za barbell. Momwemonso, kuthyolako miseche kuyenera kugwiritsa ntchito zolemera zolemera.
Post Nthawi: Aug-12-2022