Kuthyolako squat - barbell imagwira m'manja kumbuyo kwa miyendo; ntchito imeneyi poyamba kudziwika monga Hacke (chidendene) muGermany.Malingana ndi katswiri wa masewera a ku Ulaya komanso Germanist Emmanuel Legeard dzina ili linachokera ku mawonekedwe oyambirira a masewera olimbitsa thupi omwe zidendene zinagwirizanitsidwa. Kuthyolako kunali squat kumachita momwe asitikali aku Prussia ankakonda kudina zidendene zawo ("Hacken zusammen"). The hack squat idadziwika muMayiko olankhula Chingerezi?pofika kumayambiriro kwa zaka za m'ma 1900 wrestler,George Hackenschmidt. Amatchedwanso kumbuyokufa. Ndizosiyana ndi kuthyolako komwe kumachitika pogwiritsa ntchito makina a squat.
The hack squat ndiimodzi mwazochita zolimbitsa thupi zolimbitsa thupi, chachiwiri kwa barbell squat. Pankhani yophunzitsa hack squat, ndikofunikira kudziwa bwino kayendetsedwe kake, kuphatikizira moyenera mu pulogalamu yonse yophunzitsira, ndikusankha kulemera koyenera.
Ngakhale imakhalanso squat, njira ya hack squat ndi yosiyana kwambiri ndi barbell squat. Mu barbell squat, muyenera kukhala osamala, kotero othamanga ambiri amagwiritsa ntchito mawonekedwe okulirapo. Mwachiwonekere, kaimidwe kowonjezereka kumalola malo okhazikika a mphamvu yokoka. Kumbali inayi, Hack squat sichiyenera kukhalabe bwino, ndipo ingagwiritse ntchito kaimidwe kakang'ono, kuti mphamvuyo iperekedwe molunjika.
Zomwe zili pamwambazi zikuwonetsa chiyambi ndi mbiri ya Hack Squat, komanso makhalidwe okhudzana ndi maphunziro.
Ndiye ubwino wofananiza ndi Hack Squat ndi Barbell Squat mopingasa ndi chiyani?
Pakuti kuthyolako squat, amene safuna kukhalabe bwino thupi, ngati inu ntchito yopapatiza kaimidwe, malangizo a mwendo minofu ndi pafupi ofukula. Mu barbell squat, chifukwa cha kuima kwakukulu, mayendedwe a mphamvu ya minofu ya mwendo ali ndi ngodya yokhazikika, ndipo gawo la mphamvu mu njira yopingasa limawonongeka. Izi zati, kuthyolako squat ndikwabwino pomanga ma quads, koma sikumapangitsa kuti muzikhala bwino mu barbell squat.
Hack squat iyenera kuyikidwa patsogolo ngati chida champhamvu chothandizira kulimbitsa mphamvu. Zoyenda zambiri sizingagwiritsidwe ntchito kupititsa patsogolo mphamvu zomaliza chifukwa chazovuta zaukadaulo wawo. Chifukwa ndi kuchuluka kwa kulemera, kumakhala kovuta kwambiri kuwonetsetsa kulondola kwa kayendetsedwe kaukadaulo. Oyera ndi ogwedezeka, kuthyola, ndi mphuno zonse zimagwera m'gulu ili.
Njira ya kuthyolako squat ndi yosavuta, ndipo monga barbell squat, imaphatikizapo mbali zonse zamphamvu za thupi la munthu - quadriceps femoris, biceps femoris ndi matako, kotero ndi mphamvu yaikulu yopititsa patsogolo mphamvu zambiri. Ace zochita. Kwa kayendetsedwe kotere, muyenera kukonzekera gawo limodzi lophunzitsira mu loop, ndi mapulogalamu owonjezera ake.
Mapeto
As lamulo la golide la kuphunzitsa mphamvu, nthawi zonse muyenera kugwiritsa ntchito mayendedwe osayenda pang'onopang'ono pokweza zolemetsa komanso kuyenda kwaulere kwa ma reps apamwamba. Mwanjira iyi mutha kukankhira malire a mphamvu zanu mosamala, ndipo mutha kuwonjezera mphamvu zamagulu ang'onoang'ono aminofu omwe samazindikirika panthawi yamaphunziro olemetsa ndi ma reps apamwamba. Ndicho chifukwa chake makina osindikizira a miyendo ayenera kuchitidwa nthawi zonse ndi zolemetsa zolemetsa komanso makina osindikizira a barbell okhala ndi zolemera zopepuka. Momwemonso, ma hack squats ayenera kugwiritsa ntchito zolemetsa zolemetsa.
Nthawi yotumiza: Aug-12-2022