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I-Hack Squat okanye i-Barbell Squat, ngubani "uKumkani wamandla emilenze"?

.Ngokutsho kwengcali yezemidlalo yaseYurophu kunye nomJamani u-Emmanuel Legeard, eli gama lithathwe kwifom yokuqala yomthambo apho izithende zazidityaniswa khona. I-hack squat yayiyindlela yokwenza i-squat ngendlela amajoni asePrussia awayedla ngokucinezela ngayo izithende zawo ("Hacken zusammen"). I-hack squat yaduma kakhulu kwi-?ngasekuqaleni kweminyaka yoo-1900,Ikwabizwa ngokuba yi-backerYahlukile kwi-hack squat eyenziwa kusetyenziswa umatshini we-squat.

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I-hack squat yienye yezona ndlela zibalaseleyo zoqeqesho lokuqina, ilandela i-barbell squat kuphela. Xa kufikwa ekuqeqesheni i-hack squat, kubalulekile ukuba uyiqonde kakuhle intshukumo echanekileyo, uyifake ngokuchanekileyo kwinkqubo yoqeqesho iyonke, kwaye ukhethe ubunzima obufanelekileyo.

Nangona ikwayi-squat, indlela ye-hack squat yahluke kakhulu kwi-barbell squat. Kwi-barbell squat, kufuneka ugcine ibhalansi, ngoko uninzi lwabadlali basebenzisa ukuma okubanzi. Ngokucacileyo, ukuma okubanzi kuvumela iziko lomxhuzulane elizinzileyo ngakumbi. Kwelinye icala, i-Hack squat ayidingi ukugcina ibhalansi, kwaye ingasebenzisa ukuma okuncinci, ukuze amandla adluliselwe kumgca othe tye.

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Oku kungasentla kwazisa imvelaphi kunye nembali yeHack Squat, kunye neempawu zoqeqesho ezinxulumene noko.
Ngoko ke zithini iingenelo zokuthelekisa iHack Squat kunye neBarbell Squat ngokuthe tye?

i-hack-squat

Kwi-hack squat, engadingi kugcinwa kolungelelwano lomzimba, ukuba usebenzisa ukuma okuncinci, icala lemisipha yemilenze lisondele ngokuthe nkqo. Kwi-barbell squat, ngenxa yokuma okubanzi, icala lamandla emisipha yemilenze line-engile ethe tye, kwaye inxalenye yamandla kwicala elithe tye iyachithwa. Oko kuthethiweyo, i-hack squat ingcono ekwakheni ii-quads, kodwa ayiphuculi ibhalansi yakho kwi-barbell squat.

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I-hack squat kufuneka ibekwe phambili njengesixhobo esinamandla sokuphucula amandla agqithisileyo. Iintshukumo ezininzi azinakusetyenziselwa ukuphucula amandla okugqibela ngenxa yobunzima beendlela zazo. Kuba ngokwanda kobunzima, kuba nzima ngakumbi ukuqinisekisa ukuchaneka kweentshukumo ezintsonkothileyo ngobuchwephesha. Ukucoca nokujija, ukutsalwa, kunye nokuxhoma zonke ziwela kolu luhlu.

Indlela yokwenza i-hack squat ilula kakhulu, kwaye njenge-barbell squat, ikwabandakanya zonke iindawo ezinamandla zomzimba womntu - i-quadriceps femoris, i-biceps femoris kunye neempundu, ngoko ke ngamandla amakhulu okuphucula amandla aphezulu. Isenzo se-Ace. Kwintshukumo efana nale, kufuneka ucwangcise iseshoni yoqeqesho enye kuyo ngokujikeleza, kunye neenkqubo ezincedisayo kuyo.

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Isiphelo

As umgaqo wegolide woqeqesho lwamandla, kufuneka uhlale usebenzisa iintshukumo ezilinganiselweyo xa uphakamisa izinto ezinzima kunye neentshukumo ezikhululekileyo xa uphinda-phinda izinto eziphezulu. Ngale ndlela ungatyhala imida yamandla akho ngokukhuselekileyo, kwaye ungawandisa ngokukhuselekileyo amandla aloo maqela amancinci emisipha angaqatshelwayo ngexesha loqeqesho olunzima xa uphinda-phinda izinto eziphezulu. Yiyo loo nto ucinezela imilenze yomatshini kufuneka kusoloko kwenziwa ngeentsimbi ezinzima kunye neentsimbi zebarbell ezinobunzima obulula. Ngokufanayo, ii-hack squats kufuneka zisebenzise iintsimbi ezinzima.

Ixesha lokuthumela: Agasti-12-2022

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