Hack squat - pa?a ka pahu ma nā lima ma hope o nā wāwae; Ua ?ike mua ?ia kēia hana ?o Hacke (heel) maKelemānia.Wahi a ka loea ha?uki ikaika ?Eulopa a me ka Germanist Emmanuel Legeard ua loa?a kēia inoa mai ke ?ano kumu o ka ho?oma?ama?a kahi i hui ?ia ai nā ku?eku?e wāwae. ?O ka hack squat no laila, he squat i hana ?ia e nā koa Prussia e kaomi i ko lākou mau ku?eku?e wāwae ("Hacken zusammen"). Ua kaulana ka hack squat i ka?āina ?ōlelo Pelekania?e ka mokomoko mua o ka makahiki 1900,?O George Hackenschmidt. Ua kapa ?ia ?o ia he hopeho?omake make. He?oko?a ia mai ka hack squat i hana?ia me ka ho?ohana?ana i ka mīkini squat.
?O ka hack squatkekahi o na hooikaika kino no ka hooikaika ikaika, ?o ka lua wale nō i ke ku?eku?e wāwae. I ka ho?oma?ama?a ?ana i ka hack squat, he mea nui e ho?oma?ama?a i ka ne?e pololei, ho?okomo pololei i ka papahana a?o holo?oko?a, a koho i ke kaumaha kūpono.
?Oiai he squat nō ho?i, ?oko?a loa ke ?ano o ka hack squat mai ka barbell squat. I ka squat barbell, pono ?oe e mālama i ke kaulike, no laila ho?ohana ka hapa nui o nā mea pā?ani i kahi kū ākea. ?Ike loa, hiki i kahi kū ākea ke hiki ke pa?a i ke kikowaena o ka gravity. Ma kekahi?ao?ao,?a?ole pono ka Hack squat e mālama i ke kaulike, a hiki ke ho?ohana i kahi kū li?ili?i, i hiki ke ho?oili?ia ka ikaika ma kahi laina pololei.
Hō?ike ka mea i luna i ke kumu a me ka mō?aukala o ka Hack Squat, a me nā ?ano ho?oma?ama?a pili.
No laila he aha nā mea maika?i o ka ho?ohālikelike ?ana i ka Hack Squat a me ka Barbell Squat ma ke ākea?
No ka hack squat, ?a?ole ia e koi i ka mālama ?ana i ke kaulike o ke kino, inā ?oe e ho?ohana i kahi kū li?ili?i, ?oi aku ka kokoke o ke kuhikuhi o nā ?i?o wāwae i ke kūpa?a. Ma ke ku?eku?e wāwae, ma muli o ke kū ākea, ?o ke kuhikuhi o ka ikaika o nā ?i?o o ka wāwae he ?oki ?oki ?ia, a ?o ka hapa o ka ikaika ma ka ?ao?ao ākea e pau. ?O ka ?ōlelo ?ana, ?oi aku ka maika?i o ka hack squat no ke kūkulu ?ana i nā quads, akā ?a?ole ia e ho?omaika?i i kou kaulike ma ka barbell squat.
Pono e kau ?ia ka hack squat ma ke alo i mea kaua ikaika no ka ho?omaika?i ?ana i ka ikaika loa. ?A?ole hiki ke ho?ohana ?ia nā ne?e he nui e ho?omaika?i i ka ikaika hope ma muli o ka pa?akikī o kā lākou ?enehana pono?ī. No ka mea me ka pi?i ?ana o ke kaumaha, lilo ia i mea pa?akikī loa e hō?oia i ka pololei o nā ne?e ?enehana pa?akikī. ?O ka ma?ema?e a me ka ha?alulu, ka ?aihue, a me ka lunge e hā?ule i loko o kēia ?āpana.
He mea ma?alahi loa ka ?enehana hack squat, a e like me ka barbell squat, ua komo pū nā ?āpana ikaika a pau o ke kino o ke kanaka - quadriceps femoris, biceps femoris a me nā pu?upu?u, no laila he ikaika nui ia e ho?omaika?i ai i ka ikaika ki?eki?e. Ace hana. No ka ne?e ?ana e like me kēia, pono ?oe e ho?onohonoho i kahi kau ho?oma?ama?a ho?okahi no ia ma kahi loop, me nā papahana ancillary no ia.
Ka hopena
As he rula gula o ka hooikaika ikaika, pono ?oe e ho?ohana i nā ne?e i kaupalena ?ia i ka ne?e ?ana no nā hāpai kaumaha a me nā ne?e manuahi no nā reps ki?eki?e. Ma kēia ala hiki iā ?oe ke pale palekana i nā palena o kou ikaika, a hiki iā ?oe ke ho?onui palekana i ka ikaika o kēlā mau pu?upu?u ?i?o li?ili?i i ?ike ?ole ?ia i ka wā ho?oma?ama?a ko?iko?i me nā reps ki?eki?e. ?O ia ke kumu e hana mau ai nā mīkini wāwae wāwae me nā mea kaumaha a me nā pa?i barbell me nā mea kaumaha māmā. Pēlā nō, pono e ho?ohana nā hack squats i nā kaumaha kaumaha.
Ka manawa ho?ouna: ?Aukake-12-2022