I-Hack squat - i-barbell ibanjwe ezandleni ngemuva nje kwemilenze; lokhu kuvivinya kuqala ukwaziwa ngokuthi Hacke (isithende) inEJalimane.Ngokusho kukachwepheshe wezemidlalo wamandla aseYurophu kanye no-Emmanuel Legeard waseJalimane leli gama lisuselwa kuhlobo lokuqala lokuzivocavoca lapho kuhlanganiswe khona izithende. I-Hack squat ngakho-ke kwakuyi-squat eyenza ngendlela amasosha asePrussia ayevame ukuchofoza ngayo izithende zabo ("Hacken zusammen"). I-hack squat yaduma ku-Amazwe akhuluma isiNgisi ekuqaleni kwawo-1900 i-wrestler,UGeorge Hackenschmidt. Ibizwa nangokuthi ingemuvai-deadlift. Ihlukile ku-hack squat eyenziwa ngokusetshenziswa komshini we-squat.
I-hack squatokukodwa kokuzivocavoca okuhle kakhulu kokuqeqeshwa kwamandla, okwesibili ngemuva kwe-barbell squat. Uma kuziwa ekuqeqesheni i-hack squat, kubalulekile ukwazi ukunyakaza okulungile, ukukufaka kahle ohlelweni lokuqeqesha jikelele, bese ukhetha isisindo esifanele.
Nakuba futhi kuyi-squat, indlela ye-hack squat ihluke kakhulu kune-barbell squat. Ku-barbell squat, udinga ukugcina ibhalansi, ngakho-ke abasubathi abaningi basebenzisa ukuma okubanzi. Ngokusobala, ukuma okubanzi kuvumela isikhungo esizinzile samandla adonsela phansi. Ngakolunye uhlangothi, i-squat ye-Hack ayidingi ukugcina ibhalansi, futhi ingasebenzisa ukuma okuncane, ukuze amandla adluliselwe ngendlela eqondile.
Okungenhla kwethula umsuka nomlando we-Hack Squat, kanye nezici zokuqeqesha ezihlobene.
Ngakho yiziphi izinzuzo zokuqhathanisa i-Hack Squat kanye ne-Barbell Squat ngokuvundlile?
Nge-squat ye-hack, engadingi ukugcina ibhalansi yomzimba, uma usebenzisa isimo esincane, isiqondiso semisipha yomlenze siseduze nokuma. Ku-squat ye-barbell, ngenxa yokuma okubanzi, isiqondiso samandla emisipha yomlenze sine-angle ethambekele, futhi ingxenye yamandla ekuqondeni okuvundlile iyachithwa. Sesikushilo lokho, i-hack squat ingcono ekwakheni ama-quads, kodwa ayithuthukisi ibhalansi yakho ku-barbell squat.
I-hack squat kufanele ibekwe phambili njengesikhali esinamandla sokuthuthukisa amandla amakhulu. Ukunyakaza okuningi akukwazi ukusetshenziselwa ukuthuthukisa amandla okugcina ngenxa yobunkimbinkimbi bamasu abo. Ngoba ngokwanda kwesisindo, kuba nzima nakakhulu ukuqinisekisa ukunemba kokunyakaza okuyinkimbinkimbi kobuchwepheshe. Ukuhlanzeka nokujeqeza, ukuhlwitha, kanye nephaphu konke kuwela kulesi sigaba.
Inqubo ye-hack squat ilula kakhulu, futhi njenge-barbell squat, ihlanganisa zonke izingxenye ezinamandla zomzimba womuntu - i-quadriceps femoris, i-biceps femoris nezinqe, ngakho-ke ingamandla amakhulu okuthuthukisa amandla aphezulu. Isenzo se-Ace. Ngomnyakazo ofana nalona, kufanele uhlele iseshini eyodwa yokuyiqeqesha ngendlela eyi-loop, enezinhlelo ezihambisana nayo.
Isiphetho
As umthetho wegolide wokuqeqeshwa kwamandla, kufanele ngaso sonke isikhathi usebenzise ukunyakaza okukhawulelwe kokunyakaza ukuze uphakamise kanzima kanye nokunyakaza kwamahhala kokuphindaphinda okuphezulu. Ngale ndlela ungakwazi ukucindezela ngokuphepha imingcele yamandla akho, futhi ungakwazi ukwandisa ngokuphepha amandla alawo maqembu amancane emisipha angabonakali ngesikhathi sokuqeqeshwa okunzima okuphindaphindayo. Yingakho ukucindezela kwemilenze yomshini kufanele kwenziwe njalo ngezisindo ezinzima kanye nokucindezela kwe-barbell enesisindo esilula. Ngokufanayo, ama-hack squats kufanele asebenzise izisindo ezinzima.
Isikhathi sokuthumela: Aug-12-2022