Te poitūkohu – ka puritia te paera ki roto i ngā ringa i muri tonu i ngā waewae; i mōhiotia tuatahitia tēnei mahi ko te poitūkohu (rekereke) i te tauTiamana.E ai ki te tohunga hākinakina kaha Pākehā, ki te Tiamana hoki, a Emmanuel Legeard, i ahu mai tēnei ingoa i te momo taketake o te whakangungu i honoa ai ngā rekereke. Nō reira, ko te hack squat he squat i mahia i te ara i whakamahia ai e ngā hōia Prussian ki te pāwhiri i ō rātou rekereke ("Hacken zusammen"). I rongonui te hack squat i teNgā whenua e kōrero ana i te reo Pākehā nā te kaitākaro nonoke o te tīmatanga o te rautau 1900,George Hackenschmidt. E kiia ana hoki he tuarahiki mateHe rerekē tēnei i te hack squat e mahia ana mā te whakamahi i te mīhini squat.
Ko te hack squattetahi o ngā mahi whakangungu pai rawa atu mō te whakapakari tinana, tuarua noa iho i te poitūkohu pae. Mō te whakangungu poitūkohu, he mea nui kia mōhio ki te nekehanga tika, kia whakaurua tika ki roto i te kaupapa whakangungu whānui, ā, kia whiriwhiria te taumaha tika.
Ahakoa he tūpekepeke anō hoki, he rerekē rawa te tikanga o te hack squat i te barbell squat. I roto i te barbell squat, me pupuri te taurite, nō reira he whānui ake te tūnga o te nuinga o ngā kaitākaro. He mārama, mā te tū whānui ka taea te pupuri i te pokapū taumaha pumau. I tētahi atu taha, kāore e hiahiatia te pupuri i te taurite e te Hack squat, ā, ka taea te whakamahi i tētahi tūnga whaiti ake, kia taea ai te tuku i te kaha i roto i te rārangi tika.
E whakaatu ana te tuhinga i runga ake nei i te takenga mai me te hītori o te Hack Squat, tae atu ki ngā āhuatanga whakangungu e pā ana.
Nā, he aha ngā painga o te whakataurite i te Hack Squat me te Barbell Squat i runga i te whakapae?
Mō te tūnga piko, kāore e hiahiatia kia mau tonu te taurite o te tinana, ki te whakamahi koe i tētahi tūnga whaiti ake, ka tata ake te ahunga o ngā uaua waewae ki te poutū. I roto i te tūnga paera, nā te whānui o te tūnga, ka piko te ahunga o te kaha o ngā uaua waewae, ā, ka maumauria te wāhanga o te kaha i te huarahi whakapae. Heoi anō, he pai ake te tūnga piko mō te hanga i ngā uaua whā, engari kāore e whakapai ake i tō taurite i roto i te tūnga paera.
Me whakanoho te hack squat ki mua hei patu kaha mō te whakapai ake i te kaha tino kaha. He maha ngā nekehanga kāore e taea te whakamahi hei whakapai ake i te kaha tino kaha nā te uaua o ā rātou ake tikanga. Nā te mea i te pikinga o te taumaha, ka uaua haere te whakarite i te tika o ngā nekehanga uaua hangarau. Ko te clean and jerk, te snatch, me te lunge katoa kei roto i tēnei kāwai.
He tino māmā te tikanga o te hack squat, ā, pērā i te barbell squat, kei roto hoki ngā wāhanga kaha katoa o te tinana tangata - te quadriceps femoris, te biceps femoris me te papa, nō reira he kaha nui hei whakapai ake i te kaha mōrahi. Te mahi āwhata. Mō tētahi nekehanga pēnei, me whakarite e koe he wā whakangungu kotahi mōna i roto i te porowhita, me ngā kaupapa āwhina mōna.
Whakamutunga
As he ture koura mō te whakangungu kaha, me whakamahi tonu koe i ngā nekehanga iti-nekehanga mō ngā hiki taumaha me ngā nekehanga kore utu mō ngā whakahokinga teitei. Mā tēnei ka taea e koe te pana haumaru i ngā rohe o tō kaha, ā, ka taea e koe te whakanui haumaru i te kaha o aua rōpū uaua iti e kore e kitea i te wā whakangungu taumaha me ngā whakahokinga teitei. Koia te take me mahi tonu ngā pēhi waewae mīhini me ngā taumaha taumaha me ngā pēhi pae me ngā taumaha māmā. Waihoki, me whakamahi ngā taumaha taumaha i ngā mahi hack squats.
Wā tuku: 12 o Ākuhata-2022