Tsarin hack shinedaya daga cikin mafi kyawun motsa jiki don ?arfafa jiki, na biyu kawai bayan squat ?in barbell. Idan ana maganar horar da squat ?in hack, yana da mahimmanci a ?ware a kan motsa jiki daidai, a ha?a shi daidai cikin shirin horarwa gaba?aya, sannan a za?i nauyin da ya dace.
Duk da cewa shi ma squat ne, dabarar hack squat ta bambanta sosai da squat barbell. A cikin squat barbell, kuna bu?atar kula da daidaito, don haka yawancin 'yan wasa suna amfani da tsayin daka mai fa?i. Babu shakka, tsayin daka mai fa?i yana ba da damar samun cibiyar nauyi mai ?arfi. A gefe guda kuma, squat na Hack ba ya bu?atar kula da daidaito, kuma yana iya amfani da tsayin daka mai kunkuntar, don a iya watsa ?arfin a cikin layi madaidaiciya.
Wannan da ke sama ya gabatar da asali da tarihin Hack Squat, da kuma halayen horon da suka shafi hakan.
To menene fa'idodin kwatanta Hack Squat da Barbell Squat a kwance?
Ga masu yin hack squat, wanda ba ya bu?atar kula da daidaiton jiki, idan kun yi amfani da tsayin da ya fi ?an?anta, alkiblar tsokokin ?afafu tana kusa da tsaye. A cikin masu yin barbell squat, saboda tsayin daka mai fa?i, alkiblar ?arfin tsokokin ?afafu tana da kusurwa mai karkata, kuma ?angaren ?arfin da ke cikin alkiblar kwance yana ?ata. Duk da haka, hack squat ya fi kyau don gina quads, amma ba ya inganta daidaiton ku a cikin masu yin barbell squat.
Ya kamata a sanya squat ?in hack a gaba a matsayin makami mai ?arfi don inganta ?arfi mai tsanani. Ba za a iya amfani da motsi da yawa don inganta ?arfi mai ?arfi ba saboda sarkakiyar dabarunsu. Domin tare da ?aruwar nauyi, yana ?ara zama da wahala a tabbatar da daidaiton motsi mai rikitarwa ta fasaha. Tsafta da ru?ani, ?wan?wasa, da lunge duk suna fa?a cikin wannan rukuni.
Dabarar hack squat tana da sau?i sosai, kuma kamar barbell squat, tana kuma ha?a da dukkan sassan jikin ?an adam masu ?arfi - quadriceps femoris, biceps femoris da gindi, don haka babban ?arfi ne don inganta ?arfin mafi girma. Aikin Ace. Don irin wannan motsi, ya kamata ku tsara zaman horo guda ?aya a cikin madauki, tare da shirye-shiryen taimako a gare shi.
Kammalawa
As ?a'idar zinariya ta horon ?arfi, ya kamata ku yi amfani da motsi mai iyaka don ?agawa mai nauyi da kuma motsi kyauta don yawan maimaitawa. Ta wannan hanyar za ku iya tura iyakar ?arfin ku lafiya, kuma za ku iya ?ara ?arfin wa?annan ?ananan ?ungiyoyin tsoka wa?anda ba a lura da su ba a lokacin horo mai nauyi tare da yawan maimaitawa. Shi ya sa ya kamata a yi amfani da injin matsa ?afafu da nauyi mai nauyi da kuma injin matsa barbell tare da nauyi mai sau?i. Haka nan, hack squats ya kamata su yi amfani da nauyi mai nauyi.
Lokacin Sa?o: Agusta-12-2022