Hack squats ku-simulator nange-barbell: inqubo yokwenza

Ama-Hack squats abizwa ngegama lawo elingaziwa kumuntu odumile we-wrestler uGeorgy Gakkenschmidt, owabathuthukisa. Umsebenzi ubizwa nangokuthi ama-Hack Squats, ama-Hack Machine Squats, iHackenschmidt Exercise. Kufakiwe enkingeni yamandla eyisisekelo yokupompa imisipha yethanga nemilenze. Empeleni ayilayishi emuva, kepha inika umthwalo owengeziwe emadolweni nasesinqeni.

Kulesi sihloko, sizohlaziya ngokuningiliziwe inqubo yokuqhekeza kwi-Gakkenschmidt hack simulator, chaza ukuthi kungani lo msebenzi unganconyelwa ukwenziwa ekhaya, uhlaziye ukwehluka kwawo, futhi ucabangele okuhle nokubi.

Yini ama-hack squats?

Lokhu kungukuzivocavoca okuvela eqenjini lamandla, elenziwa nge-hack-simulator ekhethekile noma ngokumane, nge-barbell, ebanjwa ezandleni ezehlisiwe ngemuva kwamadolo. Ku-simulator, ungenza ama-squats aqondile futhi uhlehlise - lezi zamuva zithandwa kakhulu phakathi kwamantombazane afuna ukumpompa imbongolo nemilenze. Inketho yokwenza okuqondile ikuvumela ukuba wakhe ngempumelelo ubukhulu bemisipha, ngakho-ke, abamele uhhafu oqinile bayayithanda kakhulu.

Umehluko omkhulu phakathi kwe-hack squats nge-barbell kanye ne-squats ejwayelekile ukuthi lapha umthwalo omkhulu uwela emilenzeni, hhayi emgogodleni.

Izinhlobo zokwenza

Ake sibone ukuthi yiziphi izinhlobo zokuzivocavoca ezikhona:

• Ama-squats aqondile - umgijimi ulala phansi ebhentshini, athathe isisindo emahlombe akhe bese eqala ukucothoza kancane

Uyacelwa ukuthi uqaphele ukuthi lo msebenzi unconywa kuphela ejimini. Ukwehluleka ukulandela izindlela zokuphepha kungaholela ekulimaleni kanzima edolweni. Uma usaqala ukujwayela le nqubo, cela umqeqeshi onolwazi ukuthi aqondise izenzo zakho.

• Reverse hack squats - isikhundla sokuqala somsubathi - ebhekene nesimulator, udinga ukuma ngaphansi kwesisindo, ubambe abaphethe ngezandla zakho bese uqala ukugcwala ngokushelela, utshekise umzimba ukuze umqolo uhlale uqondile. Lokhu ukuqimba emshinini wokugenca wezinqa zamantombazane - ngosizo lwawo, uzofinyelela izinhlaka ezihehayo zezinqe zakho ngokushesha okukhulu;
• Nge-barbell - ngaphandle komshini wokugenca. Umsubathi uphethe i-barbell ngemuva kwamadolo, izinzwane ziqonde noma zihlukane kancane. Ngokuya ngesimo sezinyawo, izinga lomthwalo emaqenjini emisipha ngamanye liyashintsha - sizokhuluma ngalokhu ngezansi;
• Nge-kettlebell noma i-dumbbells - ngokufaniswa ne-barbell, i-projectile ibanjwa ezandleni eziboshwe ngemuva.

Imiphi imisipha ehilelekile

Masibhale ukuthi imiphi imisipha esebenza kuma-hack squats - lokhu kuzokuvumela ukuthi uqonde kangcono inqubo yokwenza, esizoqala ngokushesha ngemuva kwayo:

• Imisipha yamathanga: iqonde, imaphakathi, i-lateral;
• I-gluteus enkulu;
• Ama-biceps we-Hip;
• I-semi-membranous ne-semitendinosus femoral;
• Ama-extensors omgogodla;
• Inkonyane.

Inqubo yokwenza

Masiqhubekele enkambisweni yokwenza ama-hack squats wabesifazane nabesilisa, ngenkathi i-algorithm yokwenza lo msebenzi ifana nawo wonke umuntu, kepha abesilisa bakhetha ukukhulisa isisindo, futhi abesifazane bathanda imvamisa nokuqina kwezikwele.

• I-Hack Squat eqondile:

1. Ukufudumala, ukufudumeza imisipha yomlenze, amalunga edolo, emuva kahle;
2. Setha isisindo osifunayo. Abaqalayo bangaphinde bahlabe ngeplatifomu engenalutho, isisindo sayo, ngakho-ke, okungenani ama-20 kg;
3. Lala phansi ku-apharathasi umhlane wakho ucindezelwe uqinile ngengxenye ehambayo. Beka izinyawo zakho ezifanayo komunye nomunye ebangeni okungenani lama-50 cm;
4. Gobisa amadolo akho kancane futhi ungaqondile uze uqede konke ukuphindaphinda;
5. Gcina amahlombe akho ngaphansi kwemicamelo;
6. Okulandelayo, susa izitobha uthathe isisindo emahlombe akho;
7. Ngenkathi uhogela, hlala phansi kancane, ngenkathi ukhipha umoya, uphushe ngezithende zakho, sukuma.

• Izikwele ezibuyela emuva ku-hack ye-hack zigxile kakhulu kumthwalo wezinqe nemisipha:

1. Ukufudumala bese usetha isisindo osifunayo;
2. Yima emsamo ebheke emotweni;
3. Beka izinyawo zakho zifane, beka amahlombe akho ngaphansi kwemicamelo, ugcine umqolo wakho uqonde, bese utshekisa umzimba wakho kancane. Bheka phambili. Ungazungezi umgogodla wakho;
4. Susa izitobha uthathe isisindo emahlombe akho;
5. Qala ukuhlala phansi, utshekise umzimba wakho ngokwengeziwe. Ukunakwa! Gcina umhlane wakho uqonde, noma engeli;
6. Ekuhogelweni senza i-squat, ekukhuphukeni kwe-exhale;

• Izikwele zeHackenschmidt ezine-barbell, i-kettlebell noma i-dumbbells zenziwa ngaphandle kwe-simulator. Futhi, ngokujwayelekile, phinda ama-squats ajwayelekile anama-dumbbells. Ukuma kwezinyawo kubaluleke kakhulu lapha, noma ngokunembile, ukuma kwezinzwane:

1. Ukufudumala nokulungisa i-projectile;
2. Beka izinyawo zakho ububanzi behlombe bese ubamba i-barbell ngemuva, ngemuva kwamadolo akho;
3. I-kettlebell ne-dumbbell nakho kuphethwe ngemuva ngemuva kwezingalo ezeluliwe;
4. Bend amajoyinti akho amadolo kancane;
5. Gcina umhlane wakho uqonde, ubheke phambili ngqo;
6. Njengoba uhogela, qala ukugcwala kuze kube yilapho izinkalo zakho zifana phansi, kuyilapho kungafanele ziphume ngale kwezinzwane zakho, ngoba lokhu kugobeka kancane emhlane ongezansi;
7. Ezingeni eliphansi kakhulu, lapho ukhipha umoya, thumela isisindo sakho ezithendeni zakho, suka kubo bese uphakamisa.

Ama-squats ku-hook yamantombazane nabesilisa, ngokwenqubo echazwe ngenhla, kwenziwa inani elidingekayo lezikhathi. Kungcono ukwenza izindlela ezi-2-3. Kukhiqiza kakhulu ukwenza amasethi ama-3 anesisindo esincane kunesisodwa, kepha ngomthwalo omkhulu.

Ama-hack squats ngaphandle kwe-simulator nawo awanconywa ekhaya - ingozi yokulimala iphezulu kakhulu, ikakhulukazi uma uthatha imishini esindayo noma ungenalo ulwazi olwanele.

Misa izinketho

Kuma-hack squats, ukuma kungahluka - kuncane, kubanzi, kuphakeme noma phansi - ake sizibheke zonke:

• Ngesikhundla esincane, izinyawo zibekwa eceleni komunye nomunye, kuyilapho imisipha ye-lateral ne-quadriceps ithatha umthwalo omkhulu;
• Uma usakaza izinyawo zakho zibanzi ukwedlula amahlombe akho, uzolayisha ama-adductors ethanga;
• Ngesikhundla esiphakeme, lapho izinyawo zibekwa eduze komphetho ongaphezulu wepulatifomu, imisipha ekhazimulayo ne-sciatic-popliteal ishuba kakhulu;
• Uma imilenze imi eduze komphetho ongezansi wepulatifomu, kulayishwa imisipha yangaphakathi yowesifazane;
• Uma ujika ubhekene nomshini (i-reverse hack squat), layisha ama-glutes akho.

Izinzuzo nobubi bokuzivocavoca umzimba

Sibheke izindlela ezahlukahlukene ze-hack squat zamantombazane nabafana, kepha manje ake sibheke ubuhle nobubi babo. Kungani lo msebenzi uthandwa kangaka ngabasubathi abaningi?

1. Ama-Hack squats ngesikhathi esifushane asiza ukwakha ukukhululeka kwemisipha okumangazayo;
2. Zifanele abasubathi abalandela ukulimala emuva. Indawo ethambekele epulatifomu iqinisekisa ukuthi umgogodla awusetshenziswa;
3. Ukuzivocavoca kunamandla okuphatha aphezulu - yingakho ukusebenza kahle;
4. Indlela elula yokwenza
5. Ukwahlukahluka okuningi nezinhlobonhlobo.

Njengoba kuthenjisiwe, ake sibheke hhayi kuphela izinzuzo ze-hack squats, kepha futhi nobubi, ngenhlanhla, azikho eziningi zazo:

• Akukhuthazwa ukuzenza ekhaya;
• Izimo eziningi eziphikisayo, isibonelo, ukuqina komzimba, amadolo abuhlungu, ukulimala kwamathambo, ukuvuvukala kwemisipha;
• Ama-squats abeka ingcindezi enkulu emajoyintini amadolo, ngakho-ke aguga kakhulu.

Ukunciphisa ukwehla, ungalokothi uvivinye umzimba uma ungazizwa kahle, thatha isisindo esanele futhi ungadluli kukho. Kungcono ukwenza amasethi amaningi futhi uzizwe umuhle kunokugoba kubuhlungu imizuzu eyi-10 ngemuva kokuqala ukujima kwakho.

Yimaphi amaphutha abaqala kakhulu ukwenza amaphutha?

Lapho wenza ukuzivocavoca kwe-hack squat ngama-dumbbells, i-barbell noma umshini, abadlali abaningi bavame ukwenza amaphutha ajwayelekile. Ukuzigwema, hlola ama-nuances abalulekile ale nqubo:

1. Ungakhohlwa ukufudumala nokuzelula;
2. Enguqulweni ehlukile yokuzivocavoca, ungagobi ngemuva;
3. Ungahlanganisi amadolo akho ndawonye;
4. Musa ukuphakamisa izithende zakho ebusweni;
5. Thatha isisindo esanele;
6. Hambisa ngokushelela, ngaphandle kokudlikiza, ikakhulukazi ekukhuphukeni;
7. Phefumula ngendlela efanele: donsela phansi, phefumulela phezulu;
8. Phusha ngezithende zakho;
9. Ngaso sonke isikhathi bheka phambili.

Yini engashintshwa?

Ekupheleni kwendaba, ake sibheke ukuthi ungazisusa kanjani izikwele ze-hack uma unokuphikisana nakho. Ungenza noma iyiphi i-squat yesisindo, umshini wokucindezela umlenze, ukuzivocavoca ngomshini kaSmith. Amaphaphu angasebenzi kahle emlenzeni owodwa - isiBulgaria kanye "nesibhamu". Uma ufuna ukwengeza amathanga angaphakathi, naka ama-plie nama-sumo squats. Uyacelwa ukuthi uqaphele ukuthi umsebenzi wama-hack squats ukupompa imilenze ngaphandle kokulayisha emuva, lokhu ngumehluko wabo omkhulu kunhlobo yakudala yesikwele.

IHack Trainer iyindawo yokubalekela abasubathi abalulama ekulimaleni komgogodla. Bayakuvumela ukuthi wakhe ukukhululeka okumangazayo, ukwenza isibalo sibe sesikahle kwabesifazane nakwabesilisa. Futhi, futhi le kuyindlela enhle yokusebenza ekubekezeleni kwakho - ukuzivocavoca kuyo kuzobonakala kunzima kakhulu kumsubathi ongaqeqeshiwe. Qaphela futhi ulandele izinyathelo zokuphepha!

Bukela ividiyo: Charles Glass. Tip of the week - Hack Squats (Novemba 2024).