Mbanye anatagh? ikike - a na-ejide barbell n'aka d? n'az? ?kw?; Amara mmega ah? nke mb? d? ka Hacke (ikiri ?kw?) inGermany.D? ka ?kachamara egwuregwu ike Europe na onye Germany b? Emmanuel Legeard si kwuo aha a sitere na ?d? mb? nke mgbat? ah? ebe a na-ejik?ta ikiri ?kw?. The mbanye anatagh? ikike squat b? otú a squat r?r? ka nd? Prussian agha ji p?a ikiri ?kw? ha ("Hacken zusammen"). The mbanye anatagh? ikike squat b? ewu ewu naMba nd? na-as? Bekee?site na mmalite 1900s wrestler,George Hackenschmidt. A na-akp?kwa ya az?egbu egbu. ? d? iche na squat mbanye anatagh? ikike a na-eme site na iji igwe squat.
The hack squat b?otu n'ime ihe omume kachas? mma maka ?z?z? ike, nke ab?? naan? na barbell squat. Mgbe a b?ara n'?z? squat mbanye anatagh? ikike, ? d? mkpa ?mara mmeghar? ah? ziri ezi, tinye ya nke ?ma na mmemme ?z?z? n'ozuzu ya, wee h?r? oke kwes?r? ekwes?.
? b? ezie na ? b?kwa squat, usoro hack squat d? nn?? iche na squat barbell. Na squat barbell, ?kwes?r? idobe nguzozi, ya mere ?t?t? nd? na-eme egwuregwu na-eji ?n?d? sara mbara. N'?z? doro anya, ?n?d? sara mbara na-enye ohere maka etiti ike nd?da kw?siri ike kar?. N'aka nke ?z?, Hack squat ad?gh? mkpa iji n?gide na-enwe nguzozi, ma nwee ike iji ?n?d? d? warara d? warara, ka e wee nwee ike ibunye ike ah? n'ah?r? kw? ?t?.
Ihe d? n'elu na-ewebata mmalite na ak?k? ihe mere eme nke Hack Squat, yana njirimara ?z?z? met?tara ya.
Yab? kedu uru d? n'iji at?nyere Hack Squat na Barbell Squat n'?z? kw? ?t??
Maka mbanye anatagh? ikike squat, nke na-ad?gh? ach? ?n?gide na-enwe nguzozi ah?, ? b?r? na ? na-eji ?n?d? d? warara kar?, nt?ziaka nke akwara ?kw? d? nso na vetikal. Na squat barbell, n'ihi ?n?d? sara mbara, nt?ziaka nke ike nke akwara ?kw? nwere ak?k? d? n'ak?k?, na ak?k? nke ike d? na nt?ghar? ihu na-ap? n'anya. Nke ah? kwuru, squat mbanye anatagh? ikike ka mma maka iwulite quads, mana ? nagh? emezi nguzozi g? na squat barbell.
Ekwes?r? idobe squat mbanye anatagh? ikike n'ihu d? ka ngwa ?g? d? ike maka ?kwalite ike d? oke egwu. Enwegh? ike iji ?t?t? mmeghar? ah? kwalite ike kachas? n'ihi mgbagwoju anya nke usoro nke ha. N'ihi na mm?ba nke ?d? ar?, ? na-esiwanye ike iji h? na nhazi nke mmeghar? ah? d? mgbagwoju anya. Nd? d? ?cha na nd? na-ar? nr?, nd? na-ap?nara mmad? ihe, na ng?g? nile dabara n'?d? a.
Usoro mbanye anatagh? ikike d? nn?? mfe, yana d? ka squat barbell, ? na-ag?nye ak?k? niile d? ike nke ah? mmad? - quadriceps femoris, biceps femoris na buttocks, ya mere ? b? ike d? ukwuu iji meziwanye ike kachas?. Ace edinam. Maka mmeghar? d? otú a, ?kwes?r? ?hazi otu ?z?z? maka ya na akagh? aka, yana mmemme enyemaka maka ya.
Mmechi
As iwu ?la edo nke ?z?z? ike, ? kwes?r? ? na-eji mmeghar? na-ejedebe mgbe niile maka ibuli elu na mmeghar? efu maka nnukwu reps. N'?z? d? otú a, ? nwere ike ?kwanye oke ike g? n'enwegh? nsogbu, ma ? nwere ike ?bawanye ike nke obere akwara nd? ah? na-ad?gh? ah? anya n'oge ?z?z? d? ar? na nnukwu reps. ? b? ya mere a ga-eji na-eji igwe d? ar? na-ap? igwe ?kw? na-eji ihe d? ar? eme ihe mgbe niile. N'otu aka ah?, mbanye anatagh? ikike squats kwes?r? iji ar? d? ar?.
Oge nzipu: ?g?st-12-2022