Impela ubusebenza i-quadriceps phakathi nosuku lomlenze futhi bakubeke enqubeni I-Hack squat. Kungumsebenzi womshini oqondiswayo othanda ukukhula kwama-quadriceps ngoba, ngokwenza umzimba uzinze ngokwengeziwe, ungagxila ekunyuseni isisindo esithe xaxa. Kuyinto ehlukile yesikwele esivamile esikusiza ukuthi uthuthukise umsebenzi emisipheni yamadolo alula. Kodwa-ke, uma le nqubo ingenziwanga kahle, ingaholela ekulimaleni.
Kulesi sihloko sizokutshela konke odinga ukukwazi mayelana ne-squat Hack ukuze ukwazi ukuyenza kahle futhi usebenzise izinzuzo zayo.
Yini i-Hack Squat
Lolu hlobo lokuzivocavoca lwenzelwe ukusebenza ama-quadriceps ngokuzihlukanisa. Ngokwenza imisipha yokuzinza ikhululeke, njengoba kungumnyakazo oqondiswa ngumshini, singahlukanisa kahle ama-quadriceps ukuze sandise imithwalo nengcindezi esiyifaka kuyo. Zenziwa endizeni ethambekele enezinzuzo ezithile esizobona kamuva.
Igama le-squat likaHack livela egameni lomshini lapho siwenza khona obizwa ngokuthi yi-Hack press. Ungumshini wokuthambekela othambekele futhi one-backrest ehamba ukusuka phezulu kuye phansi esebenzisa ojantshi ababili abahambayo. Isisindo sifakwa ezinhlangothini zezinsizakalo ze-lateral lapho wenza isipele. Ngokuhlukanisa i-quadriceps, singasebenza ngesisindo esithe xaxa.
Izesekeli zitholakala emahlombe nokuyikho futhi okuzosiza ukuPhusha. Kungumsebenzi osebenza kahle oletha izinzuzo eziningi noma ngabe awusetshenziswanga ngamandla aphezulu. Kuyasiza nokuzifudumeza ngaphandle kokubeka isisindo kuwo., ngoba singaba nohla oluphelele lokunyakaza olusiza ukukhuthaza imisipha esizosebenza kuyo.
Ungayisebenzisa kanjani kahle
Ukwenza inqubo efanele yokuzivocavoca kufanele kube yinto ephambili kuwo wonke umuntu oya ejimini. Uma kwasekuqaleni singanikeli mzamo wokufunda kahle ukuthi ungakwenza kanjani ukuzivocavoca umzimba, sizobe sibangela ukwamukelwa kwemikhuba emibi lokho, ngokuhamba kwesikhathi, kuzoba nzima kakhulu ukukugwema.
Isikhundla esinaso ekuqaleni yileso samadolo agobile. Sizoncika emuva ngemuva okushelelayo futhi sizobeka izinyawo zethu ngokuqinile, ububanzi behlombe buhlukane. Amahlombe aqondiswe kuma-pads ehlombe ukuzinza okuhle. Selula ingalo ohlangothini ngalunye lomzimba ukuze sincike emshinini futhi sigweme imizamo yabo. Sibheke ngaphambili. Inkomba yokuthi ikhanda lethu liphambi kahle ukuthi lihambisana nomzimba.
Senza ukunyakaza okuphezulu kuze kube yilapho imilenze inwetshiwe, kodwa hhayi ngokuphelele. Uma selula imilenze yethu ukuze sikhiye amadolo, singabacindezela kakhulu futhi asifuni ukuzilimaza. Amalunga kufanele anakekelwe kuzo zonke izimo lapho senza khona izivivinyo ezibafaka engozini. Imisipha iyathuthuka futhi ilungiswe kalula. Amajoyinti kunzima ukwelapheka futhi azonikeza ukungakhululeki okwengeziwe esikhathini esizayo.
Lapho siqeda ukwenyuka, sibuyela kancane endaweni yokuqala. Amathanga kufanele afane neplatifomu yokusekela. Ukuphefumula kuyinto ebalulekile okufanele uyicabangele kulolu hlobo lokuzivocavoca umzimba. Sibamba umoya lapho sikhuphuka futhi sikhipha umoya lapho senza amandla ngemilenze. Lokhu kuzosiza ukwenza ukuphakamisa kube lula. Kuhle ukuphefumulela phezulu njengoba sehla futhi siphefumulela phezulu lapho sikhuphuka.
Abantu abaningi bayama kancane lapho befika endaweni ephansi kakhulu. Lokhu akufanele kube njalo. Ngaphandle kwalokho, sibeka ingcindezi enkulu emadolweni. Ukunyakaza kufanele kusheshe kusuka phansi kuye phezulu futhi kuhamba kancane futhi kubushelelezi kusuka phezulu kuye phansi, kepha ngaphandle kokuma. Lapho ulayisha izinsimbi emahlombe, yimilenze eyenza ukuphindaphinda.
Hack Squat Ukwehluka
Kukhona ukuhlukahluka kwalolu hlobo lokuzivocavoca ukunikeza amandla ahlukile emisipheni.
Reverse Squat likaHack yilelo elaligqokwe
Kulokhu, uzama ukuzivocavoca kodwa ume phambi kwe-backrest. Lokhu kuma kusiza imisipha ebhekene nokwelula amadolo ukuthi isebenze kangcono. Ngaphezu kwalokho, kuthanda ukusebenza kwe-gluteus lapho ucindezela.
Nge-bar
Okunye okwehlukile ukuzibeka ethubeni lokugoba bese sibeka ibha ngemuva kwezithende, sihlale ngezintende zezandla sibheke emuva. Kumelwe sigobele emuva kancane bese sibamba ibhande lesisu. Ukubukeka kufanele siqhubeke sikubeke ngaphambili nezinyawo zifane nobubanzi bamahlombe. Ukuphefumula nokunyakaza kuzokwenziwa ngendlela efanayo nasesiqeshini sendabuko sokugenca.
Izinzuzo nemisipha ehilelekile
Inhloso enkulu yalolu hlobo lokuzivocavoca ukuqinisa ama-quadriceps ethu ukuze asebenze ngokuzimela. Kuwumsebenzi ovikelekile impela ngoba sinokwesekwa nokunyakaza okuqondiswayo. Umhlane kumele usekwe ngesikhathi sokusebenza ukugwema ukulayisha imilenze ngokweqile. Umgogodla nokhalo akunamathuba amancane okuhamba futhi lokhu kwenza kube ukuzivocavoca okuphephe kakhulu.
Lokhu kuvivinya umzimba kunenzuzo yokuthi akubangeli ukunyakaza komzimba futhi akusebenzi kakhulu izicubu zokuzinza. Okubi ukuthi akukhona ukuzivocavoca okuhlangene okufana ne-squat yendabuko, kepha kuyindlela enhle yokuqedela ukuzivocavoca kwesimiso sokuziqeqesha futhi ukwenze kuphelele.
Ngokuqondene nemisipha ebandakanyekile kulokhu kuvivinya umzimba, ngokusobala sine-quadriceps, kepha ama-biceps abesifazane Ukuba ukuvivinya umzimba nokunwebeka, kuyasiza futhi esigabeni sokuphusha.
Umthwalo wokusebenza onconyiwe ukwenza phakathi kochungechunge olungu-3 no-4 lokuphindaphinda phakathi kuka-8 no-12 ukusebenza kuma-hypertrophy zokha. Khumbula ukuthi imilenze idinga ivolumu yokuqeqeshwa ethe xaxa ngoba iyimisipha emikhulu.
Ngiyethemba ukuthi ngalezi zeluleko ungazuza futhi wenze kahle i-Hack squat.