Li-squats tsa Hack li na le lebitso la tsona le sa tloaelehang ho moahisane ea tummeng Georgy Gakkenschmidt, ea li ntlafalitseng. Mosebetsi o boetse o bitsoa Hack Squats, Hack Machine Squats, Hackenschmidt Exercise. E kenyelelitsoe moahong oa mantlha oa matla bakeng sa ho pompa serope le mesifa ea gluteal. Hoo e batlang e ha e laela morao, empa e fana ka e eketsehileng mojaro ka lengole le noka manonyeletso.
Sehloohong sena, re tla sekaseka ka botlalo mokhoa oa ho qhekella ho Gakkenschmidt hack simulator, re hlalosetse hore na hobaneng boikoetliso bona bo sa khothaletsoe ho etsoa hae, ho sekaseka ho fapana ha bona, le ho nahana ka melemo le likotsi.
Li-squats ke eng?
Ena ke boikoetliso bo tsoang sehlopheng sa matla, bo etsoang ka mokhoa o khethehileng oa hack-simulator kapa ka mokhoa o bonolo, o nang le barbell, e ts'oaroang ka matsoho a theohileng ka mora mangole. Ka simulator, o ka etsa li-squats tse otlolohileng le tse khutlang - tse morao-rao li tumme haholo har'a banana ba batlang ho pompa esele le maoto. Khetho e tobileng ea ho bolaoa eu lumella ho haha mesifa ka katleho, ka hona, baemeli ba halofo e matla ba e rata ho feta.
Phapang e kholo lipakeng tsa li-squats tse nang le barbell le li-squats tse tloaelehileng ke hore mona mojaro o moholo o oela maotong, eseng mokokotlong.
Mefuta ea ts'ebetso
Ha re boneng hore na ke mefuta efe ea boikoetliso e teng:
- Li-squats tse otlolohileng - moatlelete o paqama bencheng, o nka boima mahetleng a hae mme o qala ho thella butle
Ka kopo hlokomela hore boikoetliso bona bo khothalletsoa feela bakeng sa boikoetliso. Ho hloleha ho latela mehato ea ts'ireletso ho ka baka kotsi e mpe mangoleng. Haeba u sa tsoa tloaela mokhoa ona, kopa mokoetlisi ea nang le boiphihlelo ho hokahanya liketso tsa hau.
- Reverse squats squats - boemo ba ho qala ba semathi - se shebaneng le ketsiso, o hloka ho ema tlasa boima, ts'oara ba ts'oereng ka matsoho mme o qale ho kobeha hantle, o sekamisa 'mele hore mokokotlo o lule o otlolohile kamehla. Hona ke ho qhekella mochini oa phahlo bakeng sa likoti tsa banana - ka thuso ea ona, o tla fihlela litlhaloso tse hohelang tsa marako a hau kapele kamoo ho ka khonehang;
- Ka barbell - ntle le mochini oa phahlo. Moatlelete o tšoara tšepe ka mor'a mangole, menoana e otlolohile kapa e arohane hanyane. Ho ipapisitse le boemo ba maoto, boemo ba mojaro lihlopheng tsa mesifa ka bomong boa fetoha - re tla bua ka sena ka tlase;
- Ka kettlebell kapa li-dumbbells - ka papiso le barbell, projectile e ts'oeroe matsohong a tlamiloe ka morao.
Ho ameha mesifa efe
Ha re thathamiseng hore na ke mesifa efe e sebetsang ho li-squats tse qhekellang - sena se tla u lumella ho utloisisa hamolemo mokhoa oa ts'ebetso, oo re tla o qala hanghang kamora moo:
- Mesifa ea maqeba: e otlolohile, e bohareng, e latellana;
- Gluteus e kholo;
- Li-biceps tsa letheka;
- Li-semi-membranous le semitendinosus femoral;
- Li-extensors tsa mokokotlo;
- Namane.
Mokhoa oa ho etsa
Ha re tsoeleng pele ho mokhoa oa ho etsa li-squats tsa basali le banna, ha algorithm ea ho ikoetlisa e ts'oana le motho e mong le e mong, empa banna ba khetha ho eketsa boima ba 'mele, mme basali ba rata maqhubu le matla a squats.
- Otlolohileng Hack Squat:
- Mofuthu, futhumatsa mesifa ea leoto, manonyeletso a lengole, mokokotlo hantle;
- Beha boima bo batlang. Ba qalang le bona ba ka squat ka sethala se se nang letho, boima ba sona, ka hona, bonyane 20 kg;
- Robala ka har'a sesebelisoa u kentse mokokotlo oa hau ka thata hore o se ke oa sisinyeha. Beha maoto a hau a bapane ka bohōle ba bonyane cm 50;
- Koba mangole hanyenyane 'me u se ke ua otloloha ho fihlela u qetile ho pheta-pheta tsohle;
- Boloka mahetla a hau tlasa mesamo;
- E latelang, tlosa li-stopper ebe u nka boima mahetleng a hau;
- Ha u ntse u hema, lula fatše butle, ha u ntse u phefumoloha, u sutumetse ka lirethe tsa hao, ema.
- Reverse squats ho hack simulator li shebane haholo le mojaro oa likoti le likhoele:
- Ho futhumala le ho beha boima bo batlang;
- Ema kalaneng u shebile koloing;
- Beha maoto a hau a tšoanang, beha mahetla a hao tlasa mesamo, boloka mokokotlo oa hao o otlolohile, 'me u sekamise' mele oa hao hanyane. Sheba pele. Se ke oa potoloha mokokotlo oa hau;
- Tlosa li-stopper ebe u nka boima mahetleng a hau;
- Qala ho lula fatše, ho sekamisa 'mele oa hao le ho feta. Ela hloko! Boloka mokokotlo oa hao o otlolohile, esita le ka lehlakoreng;
- Ho inhale re etsa squat, ha exhale e phahama;
- Li-squens tsa Hackenschmidt tse nang le barbell, kettlebell kapa dumbbells li etsoa ntle le ketsiso. Mme ka kakaretso, pheta li-squats tse tloaelehileng ka li-dumbbells. Boemo ba maoto ke ba bohlokoa haholo mona, kapa ho feta moo, boemo ba menoana ea maoto:
- Mofuthu le ho lokisa projectile;
- Beha maoto a hao ka bophara ba mahetla ebe u tšoara barbell ka morao, ka mor'a mangole;
- Kettlebell le dumbbell le tsona li ts'oeroe ka morao matsohong a otlolohileng a otlolohileng;
- Koba manonyeletso a lengole la hao hanyane;
- Boloka mokokotlo oa hao o otlolohile, sheba hantle ka pele;
- Ha u ntse u hula moea, qala ho phunya ho fihlela letheka le tšoana le fatše, ha li ntse li sa lokela ho hlahella ka nqane ho menoana ea hau ea maoto, hobane sena se kobeha ka morao hanyane;
- Ka tlase, ha o ntse o tsoa, fetisetsa boima ba hau ho lirethe tsa hau, o suthele hōle le bona mme o phahamise.
Li-squats ka hakeng bakeng sa banana le banna, ho latela mokhoa o hlalositsoeng kaholimo, li etsoa ka makhetlo a hlokahalang. Ho eletsoa ho etsa mekhoa e 2-3. Ho na le katleho e kholo ho etsa li-sets tsa 3 tse nang le boima bo tlase ho feta e le ngoe feela, empa li na le mojaro o phahameng.
Li-squats tse haelloang ntle le mochini le tsona ha li khothaletsoe lapeng - kotsi ea ho lemala e phahame haholo, haholo haeba o nka lisebelisoa tse boima kapa o sena boiphihlelo bo lekaneng.
Emisa likhetho
Ho li-squats, maemo a ka fapana - a le masesaane, a pharaletse, a phahame kapa a tlase - ha re li shebeng kaofela:
- Ka boemo bo moqotetsane, maoto a beoa haufi le a mang, ha mesifa ea mahlakore le li-quadriceps li nka mojaro o moholo;
- Haeba u otlolla maoto a hau ka bophara ho feta mahetla a hau, u tla jarisa ba tlatsetsang seropeng;
- Ka boemo bo phahameng, ha maoto a behiloe haufi le bohale bo holimo ba sethala, mesifa ea gluteal le sciatic-popliteal e tsitsipane haholo;
- Haeba maoto a ema haufi le bohale bo tlase ba sethala, mesifa ea ka pele ea bosali ea laoloa;
- Haeba u hetla ho tobana le mochini (khutlisa hack squat), jarisa likhahla tsa hau.
Melemo le likotsi tsa boikoetliso
Re shebile mekhoa e fapaneng ea li-squat tsa banana le bashanyana, empa joale ha re shebeng melemo le likotsi tsa bona. Hobaneng ha boikoetliso bona bo ratoa haholo ke baatlelete ba bangata?
- Li-squats tsa Hack ka nako e khuts'oane li thusa ho theha phomolo e makatsang ea mesifa;
- Li loketse baatlelete ba folang likotsi tsa mokokotlo. Boemo bo sekametseng sethaleng bo netefatsa hore mokokotlo ha o sebelisoe;
- Boikoetliso bo na le bokhoni bo phahameng ba ho jara - ka hona ho sebetsa hantle;
- Mokhoa o bonolo oa ho bolaea;
- Mefuta e mengata le mefuta.
Joalokaha re ts'episitse, ha re nahaneng feela ka melemo ea li-squats, empa hape le mathata, ka lehlohonolo, ha li ngata haholo:
- Ha ho eletswe ho li etsa lapeng;
- Lintho tse ngata tse hanyetsanang, ka mohlala, ho se phele hantle 'meleng, mangole a bohloko, likotsi tsa masapo, ho ruruha ha mesifa;
- Li-squats li beha khatello e kholo manonyeletsong a lengole, kahoo li tsofala haholo.
Ho fokotsa ho fokotseha, le ka mohla u se ke ua ikoetlisa haeba u sa phele hantle, nka boima bo lekaneng 'me u se ke ua bo fetelletsa. Ho molemo ho etsa lisete tse ngata le ho ikutloa u le motle ho feta ho khumama ka bohloko metsotso e 10 kamora ho qala boikoetliso ba hau.
Ke liphoso life tse tloaelehileng tse qalang ho etsoa ke ba qalang?
Ha ba ikoetlisa ka li-dumbbells, li-barbell kapa mochining, baatlelete ba bangata hangata ba etsa liphoso tse tloaelehileng. Ho li qoba, sheba lintlha tsa bohlokoa tsa theknoloji:
- Se ke la lebala ho futhumala le ho ikotlolla;
- Ka mofuta o fapaneng oa boikoetliso, u se ke oa koba ka morao;
- Se ke oa kopanya mangole a hau;
- U se ke ua phahamisa lirethe tsa hau ka holim'a metsi;
- Nka boima bo lekaneng;
- Tsamaea hantle, ntle le ho ts'ila, haholoholo ha e phahama;
- Phefumoloha ka nepo: hulela moea tlase, o tsoe moea;
- Sututsa ka lirethe tsa hau;
- Kamehla lebella.
Ke eng e ka nkeloang sebaka?
Qetellong ea litaba, ha re shebeng hore na o ka nka sebaka sa li-squats tsa hack, haeba o na le li-contraindication ho tsona. U ka etsa squat efe kapa efe ea boima ba 'mele, tobetsa leoto, boikoetliso ba mochini oa Smith. Ha ho na mapheo a sebetsang hantle ka leoto le le leng - Sebulgaria le "sethunya". Haeba u batla ho pompa lirope tsa kahare, ela hloko squie le squats squats. Ka kopo hlokomela hore mosebetsi oa ho qhekella ke ho pompa maoto a hau ntle le ho kenya mokokotlo, ona ke phapang ea bona e kholo ho tsoa ho mofuta oa khale oa squats.
Hacker Trainer ke sebaka sa baatlelete ba folang likotsi tsa mokokotlo. Li u lumella ho theha phomolo e tsotehang, ho etsa hore palo eo e be e loketseng basali le banna. Hape, ena ke tsela e ntle ea ho sebetsana le mamello ea hau - ho ikoetlisa ho eona ho tla bonahala ho le thata haholo ho moatlelete ea sa rutehang. E-ba hlokolosi 'me u latele mehato ea tšireletso!
