Hack squat - barbell ibera mumaboko inyuma yamaguru; Iyi myitozo yari izwiho kuba Hacke (Agatsinsino)Ubudage.Nk'uko byatangajwe n'impuguke z'ingufu za siporo n'umudage Lemanuel Legeard iri zina ryakomotse ku buryo bw'umwimerere bw'imyitozo ngorogamo. Hack squat gutya yakoraga inzira y'abasirikare ba Prussian yakundaga gukanda inkweto ("Hacken Zusammen"). Hack squat yari iteganijwe muriIbihugu bivuga Icyongereza Mu ntangiriro za 1900 kurwana,George Hackenschmidt. Yitwa kandi inyumadeadlift. Biratandukanye na hack squat byakozwe hamwe no gukoresha imashini ya squat.
Hack squat niImwe mumyitozo myiza yo guhugura, isegonda gusa kuri squat ya barbell. Ku bijyanye no guhugura Hack Squat, ni ngombwa kumenya neza kugenda neza, shyiramo neza muri gahunda rusange yo guhugura, hanyuma uhitemo uburemere bukwiye.
Nubwo kandi ni squat tekinike ya hack squat itandukanye cyane na barbell squat. Muri barbell squat, ugomba gukomeza gushyira mu gaciro, abakinnyi benshi bakoresha imyifatire yagutse. Biragaragara, imyifatire yagutse yemerera ikigo gihamye cya rukuruzi. Kurundi ruhande, hacrat squat ntabwo ikeneye gukomeza gushyira mu gaciro, kandi irashobora gukoresha imyifatire migufi, kugirango imbaraga zishobore gushyikirizwa umurongo ugororotse.
Ibyavuzwe haruguru byerekana inkomoko n'amateka ya hack squat, hamwe nibiranga amahugurwa ajyanye nayo.
None ni izihe nyungu zo kugereranya squat ya hack na barbell squat itambitse?
Kugirango hack squat, idakeneye gukomeza gushyira mu gaciro k'umubiri, niba ukoresha imyifatire migufi, icyerekezo cy'imitsi yo ku maguru kiri hafi yo guhagarikwa. Muri barbell squat, kubera imyifatire yagutse, icyerekezo cyimbaraga zumitsi yamaguru ifite inguni yakozwe, kandi igice cyimbaraga mu cyerekezo cya horizontal kirapfushije ubusa. Ibyo byavuzwe, hack squat nibyiza kubaka quad, ariko ntabwo itezimbere muri squat ya barbell.
Hack squat igomba gushyirwa ku isonga nkintwaro ikomeye yo kuzamura imbaraga zikabije. Ingendo nyinshi ntizishobora gukoreshwa mugutezimbere imbaraga zidasanzwe bitewe nubuhanga bwabo. Kuberako hamwe no kwiyongera k'uburemere, biragoye cyane kugirango habeho ukuri kwimikorere yubuhanga. Isuku na jerk, gushuka, hamwe nicyayi byose biri muriki cyiciro.
Ubuhanga bwa hack squat buroroshye cyane, kandi kimwe nigituba cya barbell, kirimo kandi ibice byose bikomeye byumubiri wumuntu - quadriceps femors, biceps femoris, nimbaraga nyinshi zo kunoza imbaraga ntarengwa. ACE. Kubikorwa nkibi, ugomba guteganya imyitozo imwe kuri yo mu muzingo, hamwe na gahunda zifasha za inzitiro.
Umwanzuro
As Itegeko rya Zahabu ryamahugurwa yimbaraga, ugomba guhora ukoresha ingendo-ntarengwa yo kuzamura imigenzo iremereye no kugenda kubuntu kuri reps nyinshi. Ubu buryo urashobora gusunika neza imipaka yimbaraga zawe, kandi urashobora kongera imbaraga zayo matsinda mito yimitsi yagiye ahabwa mugihe cyamahugurwa menshi hamwe na reps nyinshi. Niyo mpamvu imashini yimashini igomba guhora ikorwa hamwe nuburemere buremereye hamwe na Barbell kanda hamwe nuburemere bwumucyo. Mu buryo nk'ubwo, squats ya hack igomba gukoresha uburemere buremereye.
Igihe cyo kohereza: Aug-12-2022