ʻO Hack squat - ua paʻa ka barbell ma nā lima ma hope pono o nā wāwae; ua ʻike mua ʻia kēia hoʻomaʻamaʻa ʻo Hacke (kuʻekuʻe wāwae) i ka makahikiKelemānia.Wahi a ka loea haʻuki ikaika ʻEulopa a me Kelemania ʻo Emmanuel Legeard, ua loaʻa kēia inoa mai ke ʻano mua o ka hoʻomaʻamaʻa ʻana kahi i hui pū ʻia ai nā kuʻekuʻe wāwae. No laila, ʻo ka hack squat he squat i hana ʻia e like me ke ʻano o nā koa Prussian e kaomi ai i ko lākou mau kuʻekuʻe wāwae ("Hacken zusammen"). Ua kaulana ka hack squat i ka wā ma mua.Nā ʻāina ʻōlelo Pelekania e ka mea hakakā mua o nā makahiki 1900,ʻO George HackenschmidtUa kapa ʻia hoʻi he hopehāpai makeHe ʻokoʻa ia mai ka hack squat i hana ʻia me ka hoʻohana ʻana i kahi mīkini squat.
ʻO ka hack squatʻo ia kekahi o nā hoʻomaʻamaʻa ikaika maikaʻi loa no ka hoʻomaʻamaʻa ʻana i ka ikaika, ʻo ka lua wale nō ma hope o ka barbell squat. I ka wā e hoʻomaʻamaʻa ai i ka hack squat, he mea nui e hoʻokele i ka neʻe kūpono, hoʻokomo pololei iā ia i loko o ka papahana hoʻomaʻamaʻa holoʻokoʻa, a koho i ke kaumaha kūpono.
ʻOiai he squat nō hoʻi ia, ʻokoʻa loa ke ʻano o ka hack squat mai ka barbell squat. I ka barbell squat, pono ʻoe e mālama i ke kaulike, no laila hoʻohana ka hapa nui o nā mea pāʻani i kahi kūlana ākea. ʻIke loa, ʻo kahi kūlana ākea e ʻae ai i kahi kikowaena paʻa o ka umekaumaha. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole pono ka Hack squat e mālama i ke kaulike, a hiki ke hoʻohana i kahi kūlana haiki, i hiki ke hoʻoili ʻia ka ikaika ma kahi laina pololei.
Hoʻolauna ka mea i luna nei i ke kumu a me ka mōʻaukala o ka Hack Squat, a me nā ʻano hoʻomaʻamaʻa e pili ana.
No laila he aha nā pono o ka hoʻohālikelike ʻana i ka Hack Squat a me ka Barbell Squat ma ka ʻaoʻao pālahalaha?
No ka hack squat, ʻaʻole pono ka mālama ʻana i ke kaulike o ke kino, inā ʻoe e hoʻohana i kahi kūlana haiki, ʻoi aku ka kokoke o ke kuhikuhi o nā ʻiʻo wāwae i ke kū pololei. I ka barbell squat, ma muli o ke kūlana ākea, he kihi hilig ke kuhikuhi o ka ikaika o nā ʻiʻo wāwae, a ua hoʻonele ʻia ka hapa o ka ikaika ma ke kuhikuhi pae. ʻO kēlā ʻōlelo, ʻoi aku ka maikaʻi o ka hack squat no ke kūkulu ʻana i nā quads, akā ʻaʻole ia e hoʻomaikaʻi i kou kaulike ma ka barbell squat.
Pono e kau ʻia ka hack squat ma ke alo ma ke ʻano he mea kaua ikaika no ka hoʻomaikaʻi ʻana i ka ikaika loa. ʻAʻole hiki ke hoʻohana ʻia nā neʻe he nui e hoʻomaikaʻi i ka ikaika hope loa ma muli o ka paʻakikī o kā lākou mau ʻano hana ponoʻī. No ka mea, me ka piʻi ʻana o ke kaumaha, lilo ia i mea paʻakikī ke hōʻoia i ka pololei o nā neʻe paʻakikī. ʻO ka clean and jerk, ka snatch, a me ka lunge a pau e hāʻule i loko o kēia māhele.
He maʻalahi loa ke ʻano hana hack squat, a e like me ka barbell squat, hoʻokomo pū ia i nā ʻāpana ikaika āpau o ke kino kanaka - quadriceps femoris, biceps femoris a me nā puʻupuʻu, no laila he ikaika nui ia e hoʻomaikaʻi i ka ikaika nui loa. Hana Ace. No kahi neʻe e like me kēia, pono ʻoe e hoʻonohonoho i hoʻokahi kau hoʻomaʻamaʻa no ia i loko o kahi loop, me nā papahana kōkua no ia.
Hopena
As he kānāwai gula o ka hoʻomaʻamaʻa ikaika, pono ʻoe e hoʻohana mau i nā neʻe i kaupalena ʻia i ka neʻe ʻana no nā hāpai kaumaha a me nā neʻe manuahi no nā reps kiʻekiʻe. Ma kēia ʻano hiki iā ʻoe ke hoʻokuke palekana i nā palena o kou ikaika, a hiki iā ʻoe ke hoʻonui palekana i ka ikaika o kēlā mau hui ʻiʻo liʻiliʻi i ʻike ʻole ʻia i ka wā o ka hoʻomaʻamaʻa kaumaha me nā reps kiʻekiʻe. ʻO ia ke kumu e hana mau ʻia ai nā kaomi wāwae mīkini me nā mea kaumaha kaumaha a me nā kaomi barbell me nā mea kaumaha māmā. Pēlā nō, pono e hoʻohana nā hack squats i nā mea kaumaha kaumaha.
Ka manawa hoʻouna: ʻAukake-12-2022