I-Hack squat - i-barbell ibanjwa ezandleni ngemuva nje kwemilenze; Lo msebenzi waziwa okokuqala njenge-hacke (Heel) ngaphakathiIJalimane.Ngokochwepheshe wezemidlalo waseYurophu kanye no-Emmanuel leavelist leli gama lalitholakala kwifomu lokuqala lokuzivocavoca lapho kwakuhlanganiswa khona izithende. Ngakho-ke i-CACK squat yayiyi-squat eyenziwe ngendlela amasosha asePrussian asetshenziselwa ukuchofoza ngayo izithende ("Hacken Zusammen"). I-hack squat yathandwa kuAmazwe akhuluma isiNgisi Ngasekuqaleni kwawo-1900s wrestler,George Hackenschmidt. Ibizwa nangokuthi emuvaisihlwanyeli. Ihlukile kwi-CACK squat eyenziwe ngokusetshenziswa komshini we-squat.
I-Hack squat iyiEnye yezindlela ezinhle kakhulu zokuqeqeshwa kwamandla, Okwesibili kuphela e-Barbell squat. Uma kukhulunywa ngokuqeqesha i-CACK squat, kubalulekile ukukwazi ukunyakaza okulungile, kufaka phakathi kuhlelo lokuqeqeshwa jikelele, bese ukhetha isisindo esifanele.
Yize futhi i-squat, inqubo ye-hack squat ihluke kakhulu kwi-barbell squat. E-Barbell squat, udinga ukugcina ibhalansi, ngakho-ke iningi labasubathi lisebenzisa isimo esibanzi. Ngokusobala, isimo esibanzi sivumela isikhungo esizinzile samandla adonsela phansi. Ngakolunye uhlangothi, i-CACK squat ayidingi ukugcina ibhalansi, futhi ingasebenzisa isimo esincane, ukuze amandla adluliselwe emgqeni oqondile.
Lokhu okungenhla kwethula umsuka nomlando we-CAST squat, kanye nezimpawu ezihlobene nokuqeqeshwa.
Ngakho-ke yiziphi izinzuzo zokuqhathanisa i-hack squat kanye ne-barbell squat evundlile?
Okwe-CACK squat, engadingi ukugcina ukulinganisela komzimba, uma usebenzisa isimo esincane, ukuqondiswa kwemisipha yemilenze kusondele kakhulu ku-vertical. E-Barbell squat, ngenxa yesimo esibanzi, ukuqondiswa kwamandla emisipha yemilenze kune-angle ethambekele, futhi ingxenye yamandla eqondiswe eqondile iyachithwa. Lokho kusho ukuthi, i-Can squat ingcono ekwakheni ama-quads, kepha ayikuthuthukisi ibhalansi yakho e-barbell squat.
I-hack squat kufanele ibekwe phambili njengesikhali esinamandla sokwenza ngcono amandla amakhulu. Ukunyakaza okuningi akunakusetshenziselwa ukuthuthukisa amandla okugcina ngenxa yobunzima bezindlela zabo. Ngoba ngokwanda kwesisindo, kuba nzima ngokwengeziwe ukuqinisekisa ukunemba kokunyakaza okuyinkimbinkimbi kwezobuchwepheshe. I-clenar and jerk, i-snatch, kanye nelondanke konke kuwela kulesi sigaba.
I-Hack Squat Technique ilula kakhulu, futhi njenge-barbell squat, futhi ifaka nazo zonke izingxenye ezinamandla zomzimba womuntu - i-quadriceps femoris, ama-biceps femoris, ama-biceps femoris nama-buttoris, ngakho-ke, kungamandla amakhulu okuthuthukisa amandla amakhulu. Isenzo se-ace. Ukuze ukunyakaza okunje, kufanele uhlele iseshini eyodwa yokuqeqeshwa kuyo ku-loop, ngezinhlelo ezihambisanayo zayo.
Ukugcina
As Umthetho Wegolide Wokuqeqeshwa Kwamandla, kufanele usebenzise njalo ukunyakaza okulinganiselwe kokunyakaza kweziphakamiso ezisindayo kanye nokunyakaza kwamahhala kwezimpendulo eziphakeme. Ngale ndlela ungacindezela ngokuphepha imingcele yamandla akho, futhi ungakhulisa ngokuphephile amandla walawo maqembu amancane emisipha angenanga ngesikhathi sokuqeqeshwa kanzima nge-reps ephezulu. Kungakho ukucindezela imilenze yomshini kufanele kwenziwe njalo ngezinsimbi ezisindayo kanye nezingcindezi ze-barbell zicindezela ngesisindo esikhanyayo. Ngokufanayo, ama-squats ayi-Hack kufanele asebenzise izinsimbi ezisindayo.
Isikhathi sePosi: Aug-12-2022