Kukwenya kwehack ndikochimwe chezvidzidzo zvakanakisisa zvekurovedza muviri, yechipiri chete kubva ku barbell squat. Kana zvasvika pakudzidzisa hack squat, zvakakosha kuti uve nyanzvi yekufamba kwakakodzera, kuisanganisa nemazvo muchirongwa chekudzidzira chose, uye kusarudza huremu hwakakodzera.
Kunyangwe iriwo squat, maitiro ehack squat akasiyana zvikuru nebarbell squat. Mubarbell squat, unofanirwa kuchengetedza kuenzana, saka vatambi vazhinji vanoshandisa kumira kwakafara. Zviri pachena kuti kumira kwakafara kunobvumira nzvimbo yakadzikama yegiravhiti. Kune rumwe rutivi, Hack squat haidi kuchengetedza kuenzana, uye inogona kushandisa kumira kwakamanikana, kuitira kuti simba rigone kupfuudzwa mumutsara wakatwasuka.
Zviri pamusoro apa zvinosuma mavambo nenhoroondo yeHack Squat, pamwe chete nemaitiro ekudzidzira ane chekuita nazvo.
Saka ndezvipi zvakanakira kuenzanisa Hack Squat neBarbell Squat yakatwasuka?
Kune hack squat, iyo isingade kuchengetedza kuenzana kwemuviri, kana ukashandisa kumira kwakamanikana, kutungamira kwetsandanyama dzemakumbo kuri pedyo nekumira. Mu barbell squat, nekuda kwekukwirira kwayo, kutungamira kwesimba retsandanyama dzemakumbo kune kona yakakombama, uye chikamu chesimba riri munzira yakatwasuka chinorasika. Nekudaro, hack squat iri nani pakuvaka ma quads, asi haivandudze kuenzana kwako mu barbell squat.
Kurovera makumbo kunofanira kuiswa pamberi sechombo chine simba chekuvandudza simba rakawanda. Kufamba-famba kwakawanda hakugone kushandiswa kuvandudza simba rekupedzisira nekuda kwekuoma kwemaitiro avo. Nekuti nekuwedzera kwehuremu, zvinova zvakaoma kuona kuti kufamba kwacho kwakanyatsonaka. Kuchena nekusvetuka, kusvetwa, uye kusvetuka zvese zvinowira muchikamu ichi.
Maitiro ekushandisa hack squat ari nyore kwazvo, uye se barbell squat, inosanganisirawo nhengo dzese dzine simba dzemuviri wemunhu - quadriceps femoris, biceps femoris nemagaro, saka isimba guru rekuvandudza simba repamusoro. Ace action. Pakufamba kwakadai, unofanirwa kuronga chikamu chimwe chete chekudzidzira kwacho muchidimbu, pamwe nezvirongwa zvekuwedzera.
Mhedziso
As mutemo wegoridhe wekurovedza muviri, unofanira kushandisa mafambiro asina kuganhurirwa ekufambisa pakusimudza zvinorema uye mafambiro akasununguka ekufambisa zvakanyanya. Nenzira iyi unogona kusundira simba rako zvakachengeteka, uye unogona kuwedzera simba remapoka madiki emhasuru asingaonekwe panguva yekurovedza muviri zvakanyanya nekudzokorora zvakanyanya. Ndosaka machine leg press achifanira kugara achiitwa nemidziyo inorema uye barbell press ine midziyo yakareruka. Saizvozvowo, hack squats vanofanira kushandisa michina inorema.
Nguva yekutumira: Nyamavhuvhu-12-2022