Squungiyoyin masu fashin baƙi suna da sabon suna don sanannen ɗan kokawar Georgy Gakkenschmidt, wanda ya haɓaka su. Ana kuma kiran aikin Hack Hack Squats, Hack Machine Squats, Hackenschmidt Exercise. An haɗa shi a cikin hadadden ƙarfin ƙarfi don bugun cinya da tsokoki na gluteal. Kusan baya ɗaukar baya, amma yana ba da ƙarin nauyi a gwiwa da haɗin gwiwa.
A cikin wannan labarin, za mu bincika dalla-dalla dabarun tsugunnawa a cikin na'urar kwaikwayo ta Gakkenschmidt hack simulator, bayyana dalilin da ya sa ba a ba da shawarar yin wannan aikin a gida ba, bincika bambance-bambancensa, da la'akari da fa'idodi da rashin amfani.
Menene masu fashin baƙi?
Wannan motsa jiki ne daga ƙungiyar ƙarfi, wanda aka yi a cikin kayan leken asiri na musamman ko a sauƙaƙe, tare da ƙwanƙwasa, wanda aka riƙe a hannayen da aka saukar a bayan gwiwoyi. A cikin na'urar kwaikwayo, zaku iya yin madaidaiciya da juyawa - na biyun sun shahara musamman tsakanin yan matan da suke son ɗaga jaki da ƙafa. Zaɓin zartarwar kai tsaye yana ba ku damar haɓaka ƙarfin tsoka yadda ya kamata, sabili da haka, wakilan masu ƙarfi rabin sun fi shi yarda.
Babban bambanci tsakanin masu tsalle-tsalle masu tsalle-tsalle tare da ƙwanƙwasawa da na yau da kullun shine a nan babban kaya ya faɗi akan ƙafafu, kuma ba a kan kashin baya ba.
Nau'in aiwatarwa
Bari mu ga wane irin motsa jiki yake wanzu:
- Madaidaiciyar hanyar tsere - dan tseren ya kwanta a kan benci, ya ɗauki nauyi a kafaɗunsa kuma ya fara tsugunno a hankali
Lura cewa wannan aikin ana bada shawarar ne kawai don dakin motsa jiki. Rashin bin matakan kariya na iya haifar da mummunan rauni ga haɗin gwiwa. Idan kuna farawa don samun masaniya da dabarar, nemi gogaggen mai koyarwa don daidaita ayyukanku.
- Koma bayan shinge - wuri na farawa na dan wasa - yana fuskantar na'urar kwaikwayo, kana bukatar ka tsaya karkashin nauyi, ka kamo masu rike da hannunka ka fara tsugunawa daidai, karkatar da jiki ta yadda baya zai kasance kai tsaye. Wannan tsugunewa take a cikin kayan mashin din gindi ga 'yan mata - tare da taimakon ta, zaku cimma buri na yaudarar gindi da wuri-wuri;
- Tare da barbell - ba tare da na'urar hacking ba. Thean wasan yana riƙe da sandar a bayan gwiwoyi, tare da yatsun kafa madaidaiciya ko ɗan rabe. Dogaro da matsayin ƙafafu, matakin loda kan kowane rukuni na tsoka ya canza - za mu yi magana game da wannan a ƙasa;
- Tare da kwalliyar kwalliya ko dumbbells - ta misali tare da barbell, ana riƙe aikin a cikin hannayen da aka ɗaura a baya.
Abin da tsokoki ke ciki
Bari mu lissafa waɗancan tsokoki da ke aiki a cikin mahaukata - wannan zai ba ku damar fahimtar ƙirar zartarwa, wanda za mu fara nan da nan bayan:
- Tsokoki na cinya: madaidaiciya, na tsakiya, na gefe;
- Babban farin ciki;
- Hip biceps;
- Semi-membranous da semitendinosus mata;
- Exwararrun masu juyayi;
- Maraƙi
Fasahar aiwatarwa
Bari mu matsa zuwa dabarun yin wasan juzu'i na mata da maza, yayin da tsarin aiwatar da aikin ya kasance daidai da kowa, amma maza sun fi son ƙara nauyi, kuma mata sun fi son yawaita da ƙarfin squats.
- Madaidaiciya Hack squat:
- Yi dumi, dumi ƙwanƙun kafa, haɗin gwiwa, dawo da kyau;
- Saita nauyin da ake so. Masu farawa zasu iya tsugunnawa tare da dandamali mara komai, wanda nauyinsa, saboda haka, aƙalla kilogram 20 ne;
- Kwanciya a cikin na'urar tare da bayanka matsewa sosai akan sashin motsi. Sanya ƙafafunku a layi ɗaya da juna a nesa na aƙalla 50 cm;
- Kunna gwiwoyinku kadan kuma kada ku daidaita har sai kun gama dukkan maimaitawa;
- Rike kafadunku a ƙarƙashin matashin kai;
- Na gaba, cire masu tsayawa kuma ɗauki nauyi a kafaɗunku;
- Yayin numfashi, zauna a hankali, yayin fitar da iska, turawa tare da dugaduganku, tashi.
- Kusoshin baya a cikin na'urar kwaikwayo ta hack sun fi mai da hankali kan nauyin gindi da ƙashin hamst:
- Dumi da saita nauyin da ake so;
- Tsaya a kan dandamalin da ke fuskantar motar;
- Sanya ƙafafunku a layi ɗaya, sanya kafadu a ƙarƙashin matashin kai, ajiye baya baya, kuma karkatar da jikinka ɗan kaɗan. Duba gaba. Karka zagaya kashin bayan ka;
- Cire masu tsayawa kuma ɗauki nauyi a kafaɗunku;
- Fara fara zama, karkatar da jikin ku da ƙari. Hankali! Rike bayanka a madaidaiciya, koda a kusurwa;
- A shaƙar iska muna yin tsugune, a kan haɓakar iska;
- Hackenschmidt squats tare da barbell, kettlebell ko dumbbells ana yin su ba tare da na'urar kwaikwayo ba. Kuma gaba ɗaya, maimaita wuraren da aka saba da dumbbells. Matsayin ƙafa yana da mahimmanci a nan, ko fiye daidai, matsayin yatsun kafa:
- Dumi da kuma shirya projectile;
- Sanya ƙafafunku kafada kusa da faɗakarwa kuma ɗauki ƙwanƙolin baya, bayan gwiwoyinku;
- Hakanan ana riƙe da dako da dumbbell daga baya a miƙe a miƙe;
- Yi lanƙwasa gwiwoyin gwiwa kaɗan;
- Koma bayanka madaidaiciya, duba gaba kai tsaye;
- Yayin da kake shakar iska, fara tsugunne har kwankwasonka ya yi daidai da bene, alhali bai kamata su fito da yatsun kafa ba, saboda wannan, dan lankwasawa a kasan baya;
- A wuri mafi ƙasƙanci, yayin da kake fitar da numfashi, canja wurin nauyinka zuwa diddige, ka matsa daga gare su ka daga.
Squats a cikin ƙugiya don 'yan mata da maza, bisa ga dabara da aka bayyana a sama, ana yin adadin da ake buƙata na lokuta. Yana da kyau ayi kusanci 2-3. Ya fi fa'ida sosai don yin saiti 3 tare da ƙananan nauyi fiye da ɗaya, amma tare da iyakar lodi.
Har ila yau, ba a ba da shawarar ƙwanƙwasa ba tare da inji ba a cikin gida - haɗarin rauni ya yi yawa, musamman idan ka ɗauki kayan aiki masu nauyi ko ba ka da wadataccen ƙwarewa.
Tsayar da zaɓuɓɓuka
A cikin tsugunar da mutane, yanayin zai iya zama daban - kunkuntar, fadi, babba ko ƙasa - bari mu kalli dukkan su:
- Tare da matsattsun matsayi, an sanya ƙafafun kusa da juna, yayin da tsokoki na gefe da quadriceps ke ɗaukar babban kaya;
- Idan ka yada kafarka sun fi kafada kafada, za ka loda masu talla a cinya;
- Tare da babban matsayi, lokacin da aka sanya ƙafafun kusa da gefen saman dandamali, ƙwanƙolin ƙyalli da jijiyoyin jiki-na jijiyoyin jiki suna da ƙarfi sosai;
- Idan ƙafafu suna tsaye kusa da ƙananan gefen dandamali, ana ɗora tsokokin ƙwallon ƙafa na gaba;
- Idan kun juya don fuskantar inji (maɓallin ɓatar da kullun), loda abubuwan da kuke yi.
Fa'idodi da rashin dacewar motsa jiki
Mun kalli dabaru daban-daban na tsattsauran ra'ayi don 'yan mata da samari, amma yanzu bari mu duba fa'idodin su da rashin ingancin su. Me yasa wannan motsa jiki yake son thisan wasa da yawa?
- Hack squats a cikin ɗan gajeren lokaci taimako don samar da wani m tsoka taimako;
- Sun dace da 'yan wasan da ke murmurewa daga rauni na baya. Matsayin da aka karkata na dandamali yana tabbatar da cewa kusan ba a amfani da kashin baya;
- Motsa jiki yana da ƙarfin ɗaukar nauyi - saboda haka inganci;
- Fasahar aiwatarwa mai sauki;
- Yawancin bambancin da iri.
Kamar yadda aka alkawarta, ba za mu yi la'akari da fa'idodi na rukunin masu fashin ba kawai, har ma da fursunoni, sa'a, ba su da yawa daga cikinsu:
- Ba kyau a yi su a gida ba;
- Yawancin rikice-rikice, alal misali, rashin lafiyar jiki, gwiwoyin ciwo, raunin kashi, kumburin tsoka;
- Squats suna sanya damuwa mai yawa a kan haɗin gwiwa, saboda haka suna yawan gajiya.
Don kiyaye abubuwan da suka rage, ka da ka motsa jiki idan ba ka jin dadi, ka dauki nauyi mai kyau kuma kar ka cika shi. Zai fi kyau a yi ƙarin saiti kuma a ji daɗi fiye da lanƙwasawa cikin zafi minti 10 bayan fara motsa jiki.
Mene ne mafi yawan kuskuren da masu farawa ke yi?
Lokacin yin motsa jiki na motsa jiki tare da dumbbells, barbell ko a cikin inji, yawancin 'yan wasa galibi suna yin kuskuren gama gari. Don kauce musu, bincika mahimman nuances na fasaha:
- Kar ka manta da dumama da miƙa;
- A akasin sigar motsa jiki, kada ku tanƙwara a baya;
- Kada ku hada gwiwoyinku wuri guda;
- Kada ka ɗaga dugadugan ka daga farfajiyar;
- Adequateauki nauyi mai isa;
- Matsar da hankali, ba tare da jujjuya ba, musamman a kan hauhawa;
- Numfashi daidai: sha iska, shaƙar sama;
- Tura tare da diddige ka;
- Koyaushe sa ido.
Me za'a iya maye gurbinsa?
A ƙarshen kayan, bari mu duba yadda za a maye gurbin squats, idan kuna da sabani akansu. Kuna iya yin kowane nauyi, matse kafa, aikin motsa jiki na Smith. Babu ƙarancin huhu a ƙafa ɗaya - Bulgaria da "bindiga". Idan kanaso bugu da kari ka dirka cinyoyin cikin, ka mai da hankali ga matattarar kayan kwalliya da sumo. Da fatan za a lura cewa aikin ɓarnatar da hackan tsugune shine ya bugi ƙafafunku ba tare da loda bayanku ba, wannan shine babban banbancinsu da irin yanayin wasan squats.
Mai horar da Hack hanya ce ta 'yan wasa da ke murmurewa daga raunin kashin baya. Suna ba ku damar ƙirƙirar taimako mai ban mamaki, don yin adadi ya dace da mata da maza. Hakanan, wannan hanya ce mai kyau don aiki akan ƙarfinku - atisaye a ciki zai zama da wahala ga ɗan wasan da ba shi da horo. Yi hankali da bin matakan kariya!
