?O ka hack squat?o ia kekahi o nā ho?oma?ama?a ikaika maika?i loa no ka ho?oma?ama?a ?ana i ka ikaika, ?o ka lua wale nō ma hope o ka barbell squat. I ka wā e ho?oma?ama?a ai i ka hack squat, he mea nui e ho?okele i ka ne?e kūpono, ho?okomo pololei iā ia i loko o ka papahana ho?oma?ama?a holo?oko?a, a koho i ke kaumaha kūpono.
?Oiai he squat nō ho?i ia, ?oko?a loa ke ?ano o ka hack squat mai ka barbell squat. I ka barbell squat, pono ?oe e mālama i ke kaulike, no laila ho?ohana ka hapa nui o nā mea pā?ani i kahi kūlana ākea. ?Ike loa, ?o kahi kūlana ākea e ?ae ai i kahi kikowaena pa?a o ka umekaumaha. Ma ka ?ao?ao ?ē a?e, ?a?ole pono ka Hack squat e mālama i ke kaulike, a hiki ke ho?ohana i kahi kūlana haiki, i hiki ai ke ho?oili ?ia ka ikaika ma kahi laina pololei.
Ho?olauna ka mea i luna nei i ke kumu a me ka mō?aukala o ka Hack Squat, a me nā ?ano ho?oma?ama?a e pili ana.
No laila he aha nā pono o ka ho?ohālikelike ?ana i ka Hack Squat a me ka Barbell Squat ma ka ?ao?ao pālahalaha?
No ka hack squat, ?a?ole pono ka mālama ?ana i ke kaulike o ke kino, inā ?oe e ho?ohana i kahi kūlana haiki, ?oi aku ka kokoke o ke kuhikuhi o nā ?i?o wāwae i ke kū pololei. I ka barbell squat, ma muli o ke kūlana ākea, he kihi hilig ke kuhikuhi o ka ikaika o nā ?i?o wāwae, a ua ho?onele ?ia ka hapa o ka ikaika ma ke kuhikuhi pae. ?O kēlā ?ōlelo, ?oi aku ka maika?i o ka hack squat no ke kūkulu ?ana i nā quads, akā ?a?ole ia e ho?omaika?i i kou kaulike ma ka barbell squat.
Pono e kau ?ia ka hack squat ma ke alo ma ke ?ano he mea kaua ikaika no ka ho?omaika?i ?ana i ka ikaika loa. ?A?ole hiki ke ho?ohana ?ia nā ne?e he nui e ho?omaika?i i ka ikaika hope loa ma muli o ka pa?akikī o kā lākou mau ?ano hana pono?ī. No ka mea, me ka pi?i ?ana o ke kaumaha, lilo ia i mea pa?akikī ke hō?oia i ka pololei o nā ne?e pa?akikī. ?O ka clean and jerk, ka snatch, a me ka lunge a pau e hā?ule i loko o kēia māhele.
He ma?alahi loa ke ?ano hana hack squat, a e like me ka barbell squat, ho?okomo pū ia i nā ?āpana ikaika āpau o ke kino kanaka - quadriceps femoris, biceps femoris a me nā pu?upu?u, no laila he ikaika nui ia e ho?omaika?i i ka ikaika nui loa. Hana Ace. No kahi ne?e e like me kēia, pono ?oe e ho?onohonoho i ho?okahi kau ho?oma?ama?a no ia i loko o kahi loop, me nā papahana kōkua no ia.
Hopena
As he kānāwai gula o ka ho?oma?ama?a ikaika, pono ?oe e ho?ohana mau i nā ne?e i kaupalena ?ia i ka ne?e ?ana no nā hāpai kaumaha a me nā ne?e manuahi no nā reps ki?eki?e. Ma kēia ?ano hiki iā ?oe ke ho?okuke palekana i nā palena o kou ikaika, a hiki iā ?oe ke ho?onui palekana i ka ikaika o kēlā mau hui ?i?o li?ili?i i ?ike ?ole ?ia i ka wā o ka ho?oma?ama?a kaumaha me nā reps ki?eki?e. ?O ia ke kumu e hana mau ?ia ai nā kaomi wāwae mīkini me nā mea kaumaha kaumaha a me nā kaomi barbell me nā mea kaumaha māmā. Pēlā nō, pono e ho?ohana nā hack squats i nā mea kaumaha kaumaha.
Ka manawa ho?ouna: ?Aukake-12-2022