Ukuquleka kwe-hack kuyintoenye yezivivinyo ezinhle kakhulu zokuqeqesha amandla, eyesibili kuphela kune-barbell squat. Uma kukhulunywa ngokuqeqesha i-hack squat, kubalulekile ukwazi kahle ukunyakaza okufanele, ukukufaka ngendlela efanele ohlelweni lokuqeqesha oluphelele, bese ukhetha isisindo esifanele.
Nakuba futhi kuyi-squat, indlela ye-hack squat ihluke kakhulu kwi-barbell squat. Ku-barbell squat, udinga ukugcina ibhalansi, ngakho-ke abasubathi abaningi basebenzisa ukuma okubanzi. Ngokusobala, ukuma okubanzi kuvumela isikhungo samandla adonsela phansi esizinzile. Ngakolunye uhlangothi, i-Hack squat ayidingi ukugcina ibhalansi, futhi ingasebenzisa ukuma okunciphile, ukuze amandla adluliselwe emgqeni oqondile.
Lokhu okungenhla kwethula umsuka nomlando we-Hack Squat, kanye nezici zokuqeqesha ezihlobene.
Ngakho-ke yiziphi izinzuzo zokuqhathanisa i-Hack Squat kanye ne-Barbell Squat ngokuvundlile?
Kwi-hack squat, engadingi ukugcinwa kwebhalansi yomzimba, uma usebenzisa ukuma okunciphile, isiqondiso semisipha yemilenze siseduze nokuma okuqondile. Ku-barbell squat, ngenxa yokuma okubanzi, isiqondiso samandla emisipha yemilenze sine-engeli ethambekele, futhi ingxenye yamandla ohlangothini oluvundlile iyachithwa. Lokho kusho ukuthi, i-hack squat ingcono ekwakheni ama-quads, kodwa ayithuthukisi ibhalansi yakho ku-barbell squat.
I-hack squat kufanele ibekwe phambili njengesikhali esinamandla sokuthuthukisa amandla amakhulu. Ukunyakaza okuningi akukwazi ukusetshenziselwa ukuthuthukisa amandla amakhulu ngenxa yobunzima bamasu abo. Ngoba ngokwanda kwesisindo, kuba nzima kakhulu ukuqinisekisa ukunemba kokunyakaza okuyinkimbinkimbi ngobuchwepheshe. Ukuhlanzeka nokujikijela, ukuhlwitha, kanye nokujikijela konke kuwela kulesi sigaba.
Indlela yokwenza i-hack squat ilula kakhulu, futhi njenge-barbell squat, ihlanganisa nazo zonke izingxenye ezinamandla zomzimba womuntu - ama-quadriceps femoris, ama-biceps femoris kanye nama-buttocks, ngakho-ke kungamandla amakhulu okuthuthukisa amandla aphezulu. Isenzo se-Ace. Ngokunyakaza okunje, kufanele uhlele iseshini eyodwa yokuqeqesha ngokulandelana, kanye nezinhlelo ezihambisana nayo.
Isiphetho
As umthetho wegolide wokuqeqeshwa kwamandla, kufanele njalo usebenzise ukunyakaza okulinganiselwe kokunyakaza kokuphakamisa okusindayo kanye nokunyakaza kwamahhala kokuphindaphinda okuphezulu. Ngale ndlela ungacindezela ngokuphephile imikhawulo yamandla akho, futhi ungandisa ngokuphephile amandla alawo maqembu amancane emisipha angaqashelwa ngesikhathi sokuqeqeshwa okunzima ngokuphindaphinda okuphezulu. Yingakho ukucindezela imilenze yomshini kufanele kwenziwe njalo ngezisindo ezisindayo kanye nokucindezela kwe-barbell ngezisindo ezilula. Ngokufanayo, ama-hack squats kufanele asebenzise izisindo ezisindayo.
Isikhathi sokuthunyelwe: Agasti-12-2022