Hack squat - barbell ifashwe mumaboko inyuma yamaguru; uyu mwitozo uzwi bwa mbere nka Hacke (agatsinsino) muriUbudage.Nk’uko impuguke mu by'imikino y’ibihugu by’i Burayi n’Umudage Emmanuel Legeard ibivuga, iri zina ryakomotse ku buryo bwa mbere bw’imyitozo aho inkweto zahuriraga. Hack squat rero yari squat yakoze uburyo abasirikari ba Prussia bakundaga gukanda agatsinsino ("Hacken zusammen"). Hack squat yaramamaye muriIbihugu bivuga Icyongereza mu ntangiriro ya 1900 umukinnyi,George Hackenschmidt. Yitwa kandi inyumaigihe ntarengwa. Iratandukanye na hack squat ikorwa hakoreshejwe imashini ya squat.
Hack squat niimwe mu myitozo myiza yo gutoza imbaraga, icya kabiri gusa kuri barbell squat. Ku bijyanye no gutoza hack squat, ni ngombwa kumenya neza inzira nziza, kuyinjiza neza muri gahunda y'amahugurwa rusange, no guhitamo uburemere bukwiye.
Nubwo nayo ari guswera, tekinike ya hack squat iratandukanye cyane na barbell squat. Muri squat ya barbell, ugomba gukomeza kuringaniza, bityo abakinnyi benshi bakoresha imyanya yagutse. Ikigaragara ni uko imyifatire yagutse itanga uburyo bukomeye bwo gukomera. Kurundi ruhande, Hack squat ntabwo ikeneye kugumana uburimbane, kandi irashobora gukoresha imyifatire migufi, kugirango imbaraga zishobore kwanduzwa kumurongo ugororotse.
Ibyavuzwe haruguru byerekana inkomoko namateka ya Hack Squat, hamwe nibiranga imyitozo bijyanye.
None ni izihe nyungu zo kugereranya Hack Squat na Barbell Squat itambitse?
Kuri hack squat, idasaba gukomeza kuringaniza umubiri, niba ukoresheje imyifatire migufi, icyerekezo cyimitsi yamaguru yegereye vertical. Muri barbell squat, kubera imyanya yagutse, icyerekezo cyingufu zimitsi yamaguru yamaguru gifite inguni yegeranye, kandi igice cyimbaraga mucyerekezo gitambitse ubusa. Ibyo byavuzwe, hack squat nibyiza kubaka quad, ariko ntabwo itezimbere uburinganire bwawe muri barbell squat.
Hack squat igomba gushyirwa kumwanya wambere nkintwaro ikomeye yo kuzamura imbaraga zikabije. Ingendo nyinshi ntizishobora gukoreshwa mugutezimbere imbaraga zanyuma bitewe nubuhanga bwabo bwite. Kuberako hamwe no kwiyongera kwibiro, biragenda bigorana kwemeza neza imikorere yimikorere ya tekiniki. Isuku na jerk, kunyaga, hamwe na lunge byose biri muriki cyiciro.
Tekinike ya hack squat tekinike iroroshye cyane, kandi nka barbell squat, ikubiyemo kandi ibice byose bikomeye byumubiri wumuntu - quadriceps femoris, biceps femoris nigituba, kubwibyo rero ni imbaraga zikomeye zo kuzamura imbaraga nini. Igikorwa. Kubigenda nkibi, ugomba guteganya imyitozo imwe yo kuyitoza mukizunguruka, hamwe na gahunda zinyongera kuri yo.
Umwanzuro
As itegeko rya zahabu yo gutoza imbaraga, ugomba guhora ukoresha ingendo-ntarengwa yimodoka yo guterura ibiremereye hamwe nubusa kubuntu kuri rep. Ubu buryo urashobora gusunika neza imipaka yimbaraga zawe, kandi urashobora kongera imbaraga mumatsinda yaya matsinda mato mato atamenyekana mugihe cy'imyitozo iremereye hamwe na rep. Niyo mpamvu imashini ikanda kumaguru igomba guhora ikorwa hamwe nuburemere buremereye hamwe na kanda ya barbell hamwe nuburemere bworoshye. Mu buryo nk'ubwo, hack squats igomba gukoresha uburemere buremereye.
Igihe cyo kohereza: Kanama-12-2022