Hack squat - an ri?e barbell a hannun kawai bayan kafafu; An fara sanin wannan darasi da sunan Hacke (dugi) inJamus.A cewar kwararre a fagen wasanni na karfin Turai kuma dan kasar Jamus Emmanuel Legeard an samo wannan sunan ne daga ainihin nau'in atisayen inda aka hada diddige. Hack squat ta haka ne squat ya yi kamar yadda sojojin Prussian suka yi amfani da su don danna diddige su ("Hacken zusammen"). Hack squat ya shahara a cikin?asashen masu magana da Ingilishi?a farkon 1900s kokawa,George Hackenschmidt. Ana kuma kiransa bayamatattu. Ya bambanta da squat hack da aka yi tare da amfani da na'ura mai kwakwalwa.
Hack squat shinedaya daga cikin mafi kyawun motsa jiki don horar da ?arfi, na biyu kawai zuwa gungumen barbell. Lokacin da ya zo ga horar da squat hack, yana da mahimmanci a kula da motsi daidai, shigar da shi daidai a cikin tsarin horo na gaba?aya, kuma a za?i nauyin da ya dace.
Ko da yake shi ma squat ne, amma dabarar squat ta hack ta sha bamban da squat na barbell. A cikin squat barbell, kuna bu?atar kula da ma'auni, don haka yawancin 'yan wasa suna amfani da matsayi mafi girma. Babu shakka, matsayi mai fa?i yana ba da damar ingantaccen cibiyar nauyi. A gefe guda kuma, Hack squat baya bu?atar kiyaye daidaito, kuma yana iya amfani da matsaya mai kunkuntar, ta yadda za'a iya watsa ?arfin a madaidaiciyar layi.
Abubuwan da ke sama suna gabatar da asali da tarihin Hack Squat, da kuma halayen horo masu ala?a.
Don haka menene fa'idodin kwatanta Hack Squat da Barbell Squat a kwance?
Don hack squat, wanda baya bu?atar kiyaye ma'auni na jiki, idan kun yi amfani da matsayi mai kunkuntar, jagorancin tsokoki na ?afa yana kusa da tsaye. A cikin squat na barbell, saboda matsayi mai fa?i, jagorancin ?arfin tsokoki na ?afa yana da kusurwa mai ma'ana, kuma ?angaren ?arfin da ke cikin madaidaiciyar hanya ya ?ace. Wannan ya ce, squat hack ya fi kyau don gina quads, amma ba ya inganta ma'auni a cikin squat barbell.
Hack squat ya kamata a sanya shi a gaba a matsayin makami mai ?arfi don inganta matsananciyar ?arfi. Ba za a iya amfani da ?ungiyoyi da yawa don inganta ?arfin ?arshe ba saboda sarkar dabarun nasu. Domin tare da karuwar nauyi, yana ?ara zama da wuya a tabbatar da daidaitattun ?ungiyoyi masu rikitarwa na fasaha. Mai tsafta da ?ulle-?ulle, da kwace, da huhu duk sun shiga cikin wannan rukuni.
Dabarar hack squat dabara ce mai sauqi qwarai, kuma kamar barbell squat, har ila yau ya ha?a da dukkan sassa masu ?arfi na jikin mutum - quadriceps femoris, biceps femoris da buttocks, don haka yana da babban ?arfi don inganta matsakaicin ?arfi. Ace aiki. Don motsi irin wannan, ya kamata ku tsara masa zaman horo guda ?aya a cikin madauki, tare da shirye-shirye na taimakonsa.
Kammalawa
As mulkin zinariya na ?arfin horo, Ya kamata ku yi amfani da ?ayyadaddun ?ayyadaddun motsi don ?agawa mai nauyi da motsi na kyauta don manyan reps. Ta wannan hanyar zaku iya tura iyakokin ?arfin ku cikin aminci, kuma zaku iya ?ara ?arfin wa?annan ?ananan ?ungiyoyin tsoka wa?anda ba a san su ba yayin horo mai nauyi tare da manyan wakilai. Shi ya sa ya kamata a rika yin matsi da kafa da injina da nauyi mai nauyi da matsin barbell mai nauyi. Hakazalika, squats hack yakamata suyi amfani da nauyi mai nauyi.
Lokacin aikawa: Agusta-12-2022