Gusinzira ku gatsinsino – inzogera ifatwa mu biganza inyuma y'amaguru; iyi myitozo yabanje kumenyekana nka Hacke (agatsinsino) muriUbudage.Nk’uko bivugwa n’inzobere mu mikino ngororamubiri y’i Burayi akaba n’umudage Emmanuel Legeard, iri zina ryaturutse ku buryo bw’umwimerere bw’imyitozo aho inkweto zahuriraga. Gusiganwa ku maguru byari imikino yo gusiganwa nk’uko abasirikare ba Prussia bakundaga gusiganwa ku maguru ("Hacken zusammen"). Gusiganwa ku maguru kwamamaye cyane muriIbihugu bivuga Icyongereza n'umukinnyi w'imikino wo mu ntangiriro z'imyaka ya 1900,George HackenschmidtNanone yitwa inyumaguterura ibintu mu buryo bworoshyeBitandukanye no gukubita amaguru hakoreshejwe imashini ikora amaguru.
Gukina ku buryo bworoshye niimwe mu myitozo myiza yo gutoza imbaraga, iza kabiri nyuma ya barbell squat. Ku bijyanye no gutoza hack squat, ni ngombwa kumenya neza uburyo bwo kuyikoresha neza, kuyishyira mu bikorwa neza muri gahunda rusange y'imyitozo, no guhitamo uburemere bukwiye.
Nubwo ari squat, uburyo bwo gusiganwa ku maguru butandukanye cyane n'uburyo bwo gusiganwa ku maguru ku maguru. Muri squat ku maguru ku maguru, ugomba kugira uburinganire, bityo abakinnyi benshi bakoresha imiterere yagutse. Birumvikana ko imiterere yagutse ituma habaho ihuriro rihamye ry'imbaraga. Ku rundi ruhande, squat ya Hack ntabwo ikeneye kugira uburinganire, kandi ishobora gukoresha imiterere mito, kugira ngo imbaraga zishobore koherezwa mu murongo ugororotse.
Ibi byavuzwe haruguru bigaragaza inkomoko n'amateka ya Hack Squat, ndetse n'imiterere y'imyitozo ijyanye nayo.
None se ni izihe nyungu zo kugereranya Hack Squat na Barbell Squat mu buryo butambitse?
Ku bijyanye no gusiganwa ku maguru, bidasaba kugira umubiri ugororotse, iyo ukoresheje uburyo bwo guhagarara buto, icyerekezo cy'imitsi y'amaguru kiba cyegereye cyane. Mu gusiganwa ku maguru, bitewe n'uburyo bunini, icyerekezo cy'imbaraga z'imitsi y'amaguru kiba gifite inguni ihengamye, kandi igice cy'imbaraga mu cyerekezo kitambitse kirapfa ubusa. Ibyo ari byo byose, gusiganwa ku maguru ni byiza mu kubaka quads, ariko ntibinoza uburinganire bwawe mu gusiganwa ku maguru.
Gukina ku maguru bigomba gushyirwa ku isonga nk'intwaro ikomeye yo kunoza imbaraga zidasanzwe. Ingendo nyinshi ntizishobora gukoreshwa mu kunoza imbaraga zidasanzwe bitewe n'uburyo zigoye bwo gukora. Kuko uko ibiro byiyongera, bigenda birushaho kugorana kwemeza ko ingendo zigoye mu buryo bwa tekiniki zikora neza. Ingendo zisukuye kandi zigoye, gukurura, no gusimbuka byose biri muri iki cyiciro.
Uburyo bwo gukata amaguru buroroshye cyane, kandi kimwe na barbell squat, ikubiyemo ibice byose bikomeye by'umubiri w'umuntu - quadriceps femoris, biceps femoris na butto, bityo ni imbaraga nziza zo kunoza imbaraga ntarengwa. Igikorwa cya Ace. Ku ngendo nk'iyi, ugomba gutegura imyitozo imwe mu buryo bumwe, hamwe na gahunda ziyongera kuri yo.
Umwanzuro
As itegeko ry'agaciro ryo gutoza imbaraga, ugomba gukoresha imigendere idasaba imbaraga nyinshi mu guterura ibintu biremereye no gukora imigendere yoroheje mu gihe cyo gukora imigendere myinshi. Muri ubu buryo ushobora kugabanya imbaraga zawe mu mutekano, kandi ushobora kongera imbaraga z'imitsi mito itagaragara mu gihe cy'imyitozo ikomeye hamwe no gukora imigendere myinshi. Niyo mpamvu gukoresha imigere y'imashini bigomba gukorwa buri gihe hakoreshejwe imigere minini n'imigere yoroheje. Mu buryo nk'ubwo, abantu bakora imigendere yoroheje bagomba gukoresha imigere minini.
Igihe cyo kohereza: Kanama-12-2022