Kukwawa kwa squat - barbell imagwiridwa m'manja kumbuyo kwa miyendo; maseŵera olimbitsa thupiwa poyamba ankadziwika kuti Hacke (chidendene) muGermany.Malinga ndi katswiri wa masewera olimbitsa thupi ku Ulaya komanso Mjeremani Emmanuel Legeard, dzinali linachokera ku mtundu woyambirira wa masewera olimbitsa thupi kumene zidendene zinkalumikizidwa. Motero, hack squat inali squat yomwe inkachitika monga momwe asilikali a ku Prussia ankachitira akamadina zidendene zawo ("Hacken zusammen"). Hack squat inali yotchuka muMayiko olankhula Chingerezi ndi womenya nkhondo kumayambiriro kwa zaka za m'ma 1900,George HackenschmidtImatchedwanso kumbuyokukweza munthu wovulalaNdi zosiyana ndi kukwapula kwa hack komwe kumachitika pogwiritsa ntchito makina okwapula.
Kugona movutikira ndiimodzi mwa masewera olimbitsa thupi abwino kwambiri ophunzitsira mphamvu, yachiwiri kuposa barbell squat. Ponena za kuphunzitsa hack squat, ndikofunikira kudziwa bwino mayendedwe oyenera, kuwaphatikiza molondola mu pulogalamu yonse yophunzitsira, ndikusankha kulemera koyenera.
Ngakhale kuti ndi squat, njira ya hack squat ndi yosiyana kwambiri ndi barbell squat. Mu barbell squat, muyenera kukhala ndi mgwirizano, kotero othamanga ambiri amagwiritsa ntchito njira yokulirapo. Mwachionekere, njira yokulirapo imalola kuti pakati pa mphamvu yokoka pakhale pokhazikika. Kumbali inayi, Hack squat sifunika kukhala ndi mgwirizano, ndipo ingagwiritse ntchito njira yocheperako, kuti mphamvuyo iperekedwe molunjika.
Zomwe zili pamwambapa zikufotokoza chiyambi ndi mbiri ya Hack Squat, komanso makhalidwe ofanana ndi maphunziro.
Ndiye ubwino woyerekeza Hack Squat ndi Barbell Squat mopingasa ndi wotani?
Pa squat ya hack, yomwe siifuna kuti thupi likhale bwino, ngati mugwiritsa ntchito njira yopapatiza, njira ya minofu ya mwendo imakhala pafupi ndi yoyima. Mu squat ya barbell, chifukwa cha njira yotakata, njira ya mphamvu ya minofu ya mwendo imakhala ndi ngodya yopendekera, ndipo gawo la mphamvu yopingasa limatayika. Komabe, squat ya hack ndi yabwino popanga ma quads, koma siimapangitsa kuti thupi lanu likhale bwino mu squat ya barbell.
Kuthamanga kwa hack squat kuyenera kuyikidwa patsogolo ngati chida champhamvu chowonjezera mphamvu kwambiri. Mayendedwe ambiri sangagwiritsidwe ntchito kupititsa patsogolo mphamvu chifukwa cha zovuta za njira zawo. Chifukwa ndi kuwonjezeka kwa kulemera, zimakhala zovuta kwambiri kutsimikizira kulondola kwa mayendedwe ovuta kwambiri. Kuyera ndi kugwedezeka, kukwapula, ndi kulumpha zonse zimagwera m'gululi.
Njira yochitira masewera olimbitsa thupi a hack squat ndi yosavuta kwambiri, ndipo monga squat ya barbell, imaphatikizaponso ziwalo zonse zamphamvu za thupi la munthu - quadriceps femoris, biceps femoris ndi matako, kotero ndi mphamvu yabwino kwambiri yowonjezerera mphamvu zambiri. Kuchitapo kanthu. Pa mayendedwe ngati awa, muyenera kukonzekera gawo limodzi lophunzitsira mozungulira, ndi mapulogalamu ena othandizira.
Mapeto
As lamulo lagolide la kuphunzitsa mphamvu, nthawi zonse muyenera kugwiritsa ntchito mayendedwe ocheperako ponyamula zinthu zolemera komanso mayendedwe omasuka pochita ma reps ambiri. Mwanjira imeneyi mutha kupititsa patsogolo mphamvu zanu, ndipo mutha kuwonjezera mphamvu za magulu ang'onoang'ono a minofu omwe samawonedwa panthawi yochita masewera olimbitsa thupi olemera ndi ma reps ambiri. Ichi ndichifukwa chake makina osindikizira miyendo ayenera kuchitidwa nthawi zonse ndi zolemera zolemera ndi ma barbell osindikizira ndi zolemera zopepuka. Momwemonso, ma hack squats ayenera kugwiritsa ntchito zolemera zolemera.
Nthawi yotumizira: Ogasiti-12-2022