Hack squat - ekusebenziseni kangcono okhalweni

Hack squats,-sit-ups noma Hack phakathi lo mshini, sekuyisikhathi eside yatha- yayo phakathi nayizimfundamakhwela kanye ochwepheshe kwezemidlalo ahlukahlukene. Inzuzo yayo ezinkulu abahlukene njengoba kuqhathaniswa okufanayo umsebenzi eziyisisekelo isifundo ngamabomu phambi senyonga kanye quadriceps ngokunembile. Ngokwemvelo, ngokuhamba nokuqaliswa kwalo abathintekayo kanye nezinye izindawo kwemilenze isiqu, kodwa ngezinga elincane kuka esezingeni squats. Ngaphambi kokuthi uqale lo msebenzi, bonke abantu kufanele bazi ukuthi ukuthatha indawo yokuqala, indlela yokuphefumula ngesikhathi ingxenye ethile ka-trajectory, ake welule imisipha, nokunye. D.

I squats ukuqina inketho Hack iphephe kakhudlwana kunemithi phezu bar. Ngakho-ke, imfundamakhwela umsubathi engcono kukhawulwe inguqulo yokuqala. Lapho esephumule, umzimba kumele sicindezelwe ngokuphelele ngokumelene ngemuva treadmill, unyawo kube phambi esifubeni ngumuntu imitha ikota, emahlombe - ku ukuphumula phezulu phezu rollers ekhethekile. Ngaphambi kokuqala, sengidonsa umoya. Zonke umsebenzi kwenziwa kuphela eguqa imilenze, umzimba igcina isikhundla fixed (esifundeni lumbar akuthathi phambili futhi akezi off kusukela emuva). Ezinye izindaba zika-squats Hack, izithombe okuyinto ukusebenza art kungabonakala isihloko ukukhumbuza version standard of the ukunyakaza.

Esikhathini isikhundla aphansi athlete uwela noma isikhundla okhalweni parallel phansi, noma uthinte emisipheni yazo ithole. Esimweni sokuqala lizosetshenziswa kwamathanga kuphela anterior, okwesibili - surface futhi labo labaqaphi gluteus imisipha. Ngokwemvelo, lona wamuva is yaqaphela kuphela abadlali professional, njengoba enkulu ingozi le edolweni. Ngokuphathelene nenqubo ukuphefumula ngesikhathi ezimfushane Hack, kukhona umoya okufanele kwenziwe lapho umzimba osesimweni ngqo, bese exhale - ngenkathi ephakamisa, ekoteni yesithathu endleleni up.

Lokhu kubaluleke kakhulu ukugcina phambi unyawo isikhundla. Kungenjalo, amadolo okungaphezu indiza ka amasokisi, okuyoholela isimo esingaba yingozi, phakathi kwesikhathi lapho umsubathi abakwazi ukusingatha umthwalo futhi zilimaza abantu emisipheni ka kwedolo. Hack squats - inguqulo eziyinkimbinkimbi lokhu umsebenzi, ngakho-ke kungaba esetshenziswa abadlali professional. Ukuze wenze lokho, udinga ubeke ibha emuva, eduze ithole kwemisipha. Ngokungafani samuntu langaphambilini, ukunyakaza kungaqali ne isikhundla ngqo yomzimba, futhi isikhundla ezimfushane kube nzima nakakhulu.

Njengoba sifeza lesi version ekusebenziseni lo msubathi kumele akwazi ukuba esihlelwe ukuze usabalalise kahle umthwalo imisipha kwemilenze esifubeni. Ububanzi Hack squats ububanzi. It kumele kuqala kunazo zonke abadlali ababehlanganyela ngenkuthalo ezihilela anterior ebusweni femoral (isb, abadlali, Jumpers, volleyball kanye nabanye.). Sawo esiningi lesi sivivinyo ikuvumela kangcono kunanoma ubani omunye ukuthuthukisa quadriceps patellar iqhubu, eyaziwa ngokuthi "droplet".