Hack squat - ana riƙe sandar a hannuwa a bayan ƙafafu; an fara kiran wannan aikin da Hacke (diddige) a cikinJamus.A cewar ƙwararren ɗan wasan motsa jiki na Turai kuma ɗan Jamus Emmanuel Legeard, wannan sunan ya samo asali ne daga asalin salon motsa jiki inda aka haɗa diddigin. Don haka, diddigin ...Kasashen da ke amfani da Turanci ta farkon shekarun 1900s,George HackenschmidtAna kuma kiransa da bayadeadliftYa bambanta da hack squat da aka yi ta amfani da na'urar squat.
Tsarin hack shinedaya daga cikin mafi kyawun motsa jiki don ƙarfafa jiki, na biyu kawai bayan squat ɗin barbell. Idan ana maganar horar da squat ɗin hack, yana da mahimmanci a ƙware a kan motsa jiki daidai, a haɗa shi daidai cikin shirin horarwa gabaɗaya, sannan a zaɓi nauyin da ya dace.
Duk da cewa shi ma squat ne, dabarar hack squat ta bambanta sosai da squat barbell. A cikin squat barbell, kuna buƙatar kula da daidaito, don haka yawancin 'yan wasa suna amfani da tsayin daka mai faɗi. Babu shakka, tsayin daka mai faɗi yana ba da damar samun cibiyar nauyi mai ƙarfi. A gefe guda kuma, squat na Hack ba ya buƙatar kula da daidaito, kuma yana iya amfani da tsayin daka mai kunkuntar, don a iya watsa ƙarfin a cikin layi madaidaiciya.
Wannan da ke sama ya gabatar da asali da tarihin Hack Squat, da kuma halayen horon da suka shafi hakan.
To menene fa'idodin kwatanta Hack Squat da Barbell Squat a kwance?
Ga masu yin hack squat, wanda ba ya buƙatar kula da daidaiton jiki, idan kun yi amfani da tsayin da ya fi ƙanƙanta, alkiblar tsokokin ƙafafu tana kusa da tsaye. A cikin masu yin barbell squat, saboda tsayin daka mai faɗi, alkiblar ƙarfin tsokokin ƙafafu tana da kusurwa mai karkata, kuma ɓangaren ƙarfin da ke cikin alkiblar kwance yana ɓata. Duk da haka, hack squat ya fi kyau don gina quads, amma ba ya inganta daidaiton ku a cikin masu yin barbell squat.
Ya kamata a sanya squat ɗin hack a gaba a matsayin makami mai ƙarfi don inganta ƙarfi mai tsanani. Ba za a iya amfani da motsi da yawa don inganta ƙarfi mai ƙarfi ba saboda sarkakiyar dabarunsu. Domin tare da ƙaruwar nauyi, yana ƙara zama da wahala a tabbatar da daidaiton motsi mai rikitarwa ta fasaha. Tsafta da ruɗani, ƙwanƙwasa, da lunge duk suna faɗa cikin wannan rukuni.
Dabarar hack squat tana da sauƙi sosai, kuma kamar barbell squat, tana kuma haɗa da dukkan sassan jikin ɗan adam masu ƙarfi - quadriceps femoris, biceps femoris da gindi, don haka babban ƙarfi ne don inganta ƙarfin mafi girma. Aikin Ace. Don irin wannan motsi, ya kamata ku tsara zaman horo guda ɗaya a cikin madauki, tare da shirye-shiryen taimako a gare shi.
Kammalawa
As ƙa'idar zinariya ta horon ƙarfi, ya kamata ku yi amfani da motsi mai iyaka don ɗagawa mai nauyi da kuma motsi kyauta don yawan maimaitawa. Ta wannan hanyar za ku iya tura iyakar ƙarfin ku lafiya, kuma za ku iya ƙara ƙarfin waɗannan ƙananan ƙungiyoyin tsoka waɗanda ba a lura da su ba a lokacin horo mai nauyi tare da yawan maimaitawa. Shi ya sa ya kamata a yi amfani da injin matsa ƙafafu da nauyi mai nauyi da kuma injin matsa barbell tare da nauyi mai sauƙi. Haka nan, hack squats ya kamata su yi amfani da nauyi mai nauyi.
Lokacin Saƙo: Agusta-12-2022