HACK SQUAT
Ama-Hack squats awawona umsebenzi ophusha isihlibhi, kodwa i-squat yomshini enweba amadolo nezinqulu ndawonye ngenkathi ibeka ingemuva ne-pelvis ku-pad.
Umshini we-hack squat une-backrest eqondisa indlela, okwenza kube lula ukugxila emzimbeni wakho ophansi, kodwa uma izinyawo zakho zimi ngendlela engalungile noma i-pelvis yakho igoqwe phezu kwephedi, kungabangela ukungakhululeki emadolweni akho kanye nomhlane ophansi. Okokuqala hlola amaleveli okuphepha kanye nokuma emshinini ongenalutho, futhi uwamise ngokusekelwe ekucindezelweni okuphelele konyawo nokujula okungenabuhlungu.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, amathole
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Squat Yomshini
Ngingakwazi yini ukuzivocavoca izinqe zami uma ngibeka izinyawo zami phezulu kwe-footrest?
Ama-engeli ahlangene kanye nokuzwa kungase kuhluke kuye ngokuthi unyawo lumi kuphi, kodwa imisipha ethile ayihlukanisiwe. Okokuqala khetha isikhundla esikuvumela ukuthi ugcine ukuxhumana okugcwele nephedi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola umshini namadivayisi okuphepha
Hlola indlela yokukhiya/yokuvula yesivikelo sokuphepha kanye nendawo yesitobhi esingaphansi kusihlibhi esingenalutho. Lungisa ukuphakama kwamaphedi ehlombe bese ubeka wonke umhlane wakho kanye ne-pelvis ku-backrest.
- 2
Ukubeka izinyawo zakho ebhodini lezinyawo
Beka izinyawo zakho phakathi kobubanzi nobubanzi behlombe, izinzwane zakho zihlukane kancane ukuze uthole ukunethezeka. Qinisekisa ukuthi isisekelo sezinzwani zakho ezinkulu nezincane kanye nesithende konke kuhlangene ne-footrest.
- 3
Ukugoba amadolo nezinqulu ndawonye
Khipha i-lever yokuphepha, phefumula bese wehlisa kancane isihlibhi. Letha amadolo akho ezinzwaneni zakho bese ume ujule ngaphambi kokuba i-pelvis yakho igoqeke ku-pad.
- 4
Ukusunduza isihlibhi ngonyawo lwakho lonke
Exhale bese usunduza usuka endaweni yokubeka unyawo, uqondise amadolo akho namajoyinti enyonga ndawonye. Ungawakhiyi amadolo akho kanzima phezulu, kodwa qiniseka ukuthi uwakhiya womabili amaleveli okuphepha ekupheleni kwesethi.
FOOT POSITION
Kunokuba sihlose ukuphakama konyawo, siqala ngokubheka ukuthi amalunga akhululekile yini nonyawo lonke luxhumekile.
Ukwehlisa izinyawo zakho kungakhuphula ukugoba kwamadolo futhi kubeke izidingo ezinkulu kuma-quadriceps akho, kodwa uma izithende zakho ziphakama noma amadolo akho ezizwa engakhululekile, uphansi kakhulu. Ukuphakamisa izinyawo zakho kungakhuphula ukubandakanyeka kwe-hip, kodwa i-pelvis yakho akufanele iphakamise i-pad.
Wonke umshini unama-engeli ahlukene e-footrest nezindlela zesihlibhi, ngakho-ke ungalandeli nje izimpawu zabanye abantu - thola indawo yakho emshinini ongenalutho.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Gcina izinyawo zakho zonke zihlangene namadolo akho ebheke ezinzwaneni zakho.”
CONTROLLED DEPTH
Ukujula kunqunywa izinga i-pelvis nomhlane okuhlala ngalo ku-pad.
Uma i-pelvis yakho iginqika njengoba wehla nomhlane wakho ongezansi ukhuphuka usuka ku-backrest, usuwedlule uhla lwakho lwamanje lokunyakaza. Yima ngaphambi nje kwalokho bese ulungisa ukuma konyawo lwakho noma isivimbo.
Esikhundleni sokubhampa isihlibhi esingezansi, yehlisa ijubane cishe umzuzwana bese ushintsha isiqondiso ngomfutho ofanayo wonyawo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isithende siphakamisa indawo yonyawo
- Lokho okubonayo
- Phansi, isisindo sakho sishintshela ezinzwaneni zakho futhi izithende zakho ziyaphakama.
- Imbangela engaba khona
- Unyawo luphansi kakhulu noma luwela lujule kunohlobo lokunyakaza kwamaqakala.
- Indlela yokulungisa
- Phakamisa izinyawo zakho kancane futhi wehlise ukujula ukuze uthole ububanzi lapho i-tripod yonyawo lwakho izohlala khona.
Amadolo aphendukele ngaphakathi
- Lokho okubonayo
- Uma uphushela phezulu, amadolo womabili agobela ngaphakathi ezinzwaneni.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma ububanzi bonyawo kanye nozwane akuhambisani.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine idolo lakho libheke kuzwane lwakho lwesibili.
I-Pelvis iphuma kuphedi ngezansi
- Lokho okubonayo
- Njengoba uya ujula, indawo ephakathi okhalweni lwakho ne-pelvis isuka kude ne-backrest.
- Imbangela engaba khona
- Isikhundla sonyawo noma ukujula kudlula uhla lokuhlangana kwe-hip lokunyakaza.
- Indlela yokulungisa
- Lungisa isitobhi esingezansi nendawo yonyawo, wehlela kuphela endaweni lapho kugcinwa khona ukuthintana kwephedi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Box Squat
Funda ingcindezi yonyawo nokujula kokuhlala ngesisindo somzimba wakho.
I-Bin Machine Hack Squat
Hlola izindlela eziphephile nezihlibhile.
I-Tempo Hack Squat
Faka imizuzwana emi-3 yokwehla nokulawula phansi.
I-Progressive Hack Squat
Ukukhula kancane kuphela lapho ukuthintana kwephedi kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngomshini ongenalutho, ucabangela isisindo somshini kanye nokungqubuzana kwesihlibhi, bese ukhetha umthwalo ogcina ukucindezela konyawo kanye nokuxhumana kwephedi kukho konke ukuphindaphinda.
Ukubala Izikhathi ze-
6-12
Yehla imizuzwana engu-2-3, uguquko ngaphandle kokuhlehla
Isethi
3–4 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Ama-squats ahlukene, ukucindezelwa kwemilenze nokulawula ivolumu
- Uma ukujula okufanayo nokucindezela konyawo kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ukuphakamisa isithende, ukuwa kwamadolo, noma ukugoqa kwe-pelvic kwenzeka, yehlisa isisindo nokujula.
- Ungasebenzisi uma i-lever yokuphepha ingakhiyiwe ngokuphephile noma uma umshini unyakaza.
Imibuzo evame ukubuzwa
Kufanele ngijule kangakanani?
Izithende zihlangene, amadolo abheke ezinzwaneni, ezinqulwini nangemuva kwehliselwe ekujuleni okusele kuphedi. Ukufakwa okujulile akuhlali kungcono.
Ingabe ama-hack squats angena esikhundleni ngokuphelele se-barbell squats?
Ama-Hack squats alungele ukugxila kumthwalo ophansi womzimba njengoba umshini usekela indlela ye-torso. Ibhalansi yesisindo samahhala kanye nezidingo zokulawula i-torso zihlukile, ngakho zingasetshenziswa ndawonye noma ngokwehlukana kuye ngezinhloso zakho nolwazi.
