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The most powerful buttocks training artifact-Hack squat!

The most powerful buttocks training artifact-Hack squat!

  • Categories:Industry News
  • Author:
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  • Time of issue:2020-12-08
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(Summary description)The hip and leg industry has always had such a problem. I want to lift my hips but don’t want thick legs. At the same time, I have to consider not hurting my waist and knee



Starting from the squat, "No squat, no buttocks" has been shouted for many years, but "Squat" and "Glutes" have explained N many times, squatting is not the best for hip stimulation , And if the method is improper, it will induce knee pain and low back pain



"The Deadlift" talked about a great buttocks but not thick leg action-Romanian deadlift, but the Romanian deadlift requires a high level of lower back muscles and training...



So is there an action that can safely and effectively press all the gravity on the hips without thick legs and lower back pain? The answer is yes, it is Hack Squat.

The most powerful buttocks training artifact-Hack squat!

(Summary description)The hip and leg industry has always had such a problem. I want to lift my hips but don’t want thick legs. At the same time, I have to consider not hurting my waist and knee



Starting from the squat, "No squat, no buttocks" has been shouted for many years, but "Squat" and "Glutes" have explained N many times, squatting is not the best for hip stimulation , And if the method is improper, it will induce knee pain and low back pain



"The Deadlift" talked about a great buttocks but not thick leg action-Romanian deadlift, but the Romanian deadlift requires a high level of lower back muscles and training...



So is there an action that can safely and effectively press all the gravity on the hips without thick legs and lower back pain? The answer is yes, it is Hack Squat.

  • Categories:Industry News
  • Author:
  • Origin:
  • Time of issue:2020-12-08
  • Views:0
Information

Hack Squat (Today)

1. Difficulties in hip and leg circles

The hip and leg industry has always had such a problem. I want to lift my hips but don’t want thick legs. At the same time, I must also consider not hurting my waist and knees.

Starting from the squat, "No squat, no buttocks" has been shouted for many years, but "Squat" and "Glutes" have explained N many times, squatting is not the best for hip stimulation , And if the method is improper, it will induce knee pain and low back pain

"The Deadlift" talked about a great buttocks but not thick leg action-Romanian deadlift, but the Romanian deadlift requires a high level of lower back muscles and training...

So is there an action that can safely and effectively press all the gravity on the hips without thick legs and lower back pain? The answer is yes, let’s look at the analysis below

2. The Birth and Evolution of Hack Squat

1. First encounter with squat deadlift

So, can you combine squats and deadlifts in the same exercise?

First of all, we must understand that the common point of squat and deadlift is that they both squat up with the power of the hips and legs.

The difference between the two is: squat gravity is behind and on the shoulders, deadlift gravity is in front of you, and your feet

2. The Birth of Hack Squat

① Movement process

Open your feet shoulder-width apart, bend your knees slightly, keep your lower back straight, hold the barbell with both hands, control the muscles behind you, make the barbell squat slowly along the calf, stop for 1 to 2 seconds at the lowest point, and feel the hips fully Stretch

Glute muscles force, get up slowly and return to the initial movement, repeat

②Action points

Tighten your core muscles, keep your lower back straight, and don’t lock your knees

3. Advantages of Hack Squat

There is not much pressure on the lower back, and it is more effective for hip and leg training

4. Disadvantages of Hack Squat

Unstable center of gravity, easy to do backwards

5. Hack Squat Machine

Huck squat is great, but the center of gravity can't be controlled and easily falls back, so someone invented the Huck squat machine...nice! Genius!

3. Advantages of Hack Squat Machine

1. Barbell squat

In the barbell squat, we have to consider more aspects, because while maintaining the balance of the body, while controlling the position of the hands, the point where the barbell is placed, the back, and the width of the feet and the point of force, etc. Important link

Especially in heavy barbell squats, a slight difference in the pool will be more dangerous, so you need to spare a part of your energy to maintain your personal safety. After a barbell squat training, you will be exhausted.

2. Hack Squat Machine

First of all, the most important point is that its safety is relatively high and it can be stepped on and stopped in time, while barbell squats require a lot of work to hang the barbell. It is especially anxious when you want to get stuck.

Because you don’t have to worry about stability anymore, when doing Hack Squat, the distance between the feet can be narrowed. When the feet are placed in a narrow distance, the direction of force transmission is along a straight line.

In barbell squats, you have to widen the distance between your feet for physical stability. When you squat with wide distances, the legs will be slightly inclined, so the conductive line will not be straight enough, so a lot of force will be cancelled out.

3. Buttocks activation effect

With your lower back straight, the farther your breech position is from your gravity line, the higher your hip activation will be

It can be seen that the hip circumference of the reverse hack squat machine is the farthest from the gravity line, so the hip is activated the most

Other movements are impossible to achieve this slope due to the center of gravity, otherwise they will sit on the ground.

Four, Hack squat machine training parts

Hack squats can be performed in both front and back directions, and using different directions to exercise is also very different to the stimulation site

1. Forward

Also called "back-to-back"

When practicing Huck Squat, the stress points are mainly concentrated on the quadriceps, buttocks, hamstrings and calves.

2. Reverse

Also called "face-to-face"

The reverse direction makes the hips more stressed, so you can use the forward direction if you want to train your legs, and you can use the reverse direction if you want to focus on the hips.

Five, the main points of the forward hack squat

1. Action process

When using forward, we need to lean the back of the body on the back pad of the device and put the shoulders under the pad

Tighten the pedals with both feet, open the legs slightly less than the width of the shoulders, and the toes can be slightly facing outward

Put your hands on the handles on both sides, push up the shoulder pads to loosen the safety bar, then straighten your legs and squat slowly

During the process, the entire sole of the foot bears the force, squat until the thigh is lower than the knee, and then squat up

When squatting up, be careful not to fully straighten your legs and keep them slightly bent to prevent the knees from bearing force

2. Action points

Turn your back to the Hacker and lean tightly on the cushion

Both hands can hold the handles on both sides, or they can be placed on the chest, it is recommended to put on the chest, because it will help you focus on the isolated contraction of the four thigh

Don’t worry about balance, the structure of the Huck squat fixed track does not require both hands to support both sides to maintain balance.

Step forward with your feet so that it is clearly different from free weight barbell squats

During the squat, keep the back pelvis tightly close to the cushion surface, and never leave it!

The training focuses on the upper half of the quadriceps. Squatting to 90 degrees is the limit of the movement. If you squat deeper, the pelvis will probably leave the cushion surface. The upper half of the quadriceps will be " loose"

Six, the main points of the reverse hack squat

1. Action process

Standing facing the squat machine, like the front direction, the shoulder pads should be lifted up and the feet should be kept narrow.

When squatting, pay attention to the feeling of sitting back, and squat until the thigh is lower than the knee, and then squat up

When squatting up, the force is also exerted from the buttocks. It is obvious that the force point will be concentrated in the buttocks during the whole process. The legs should not be completely straightened during the whole process to prevent knee injuries.

2. Action points

Squat facing the cushion surface frees the upper body, so it is easy to squat with heavier weight. The lower back, buttocks, and hamstrings are more involved than the backrest

More muscle participation + fixed trajectory + slightly forward movement structure, so the speed of progress (adding weight) of this movement is very fast

When the goal is to train the quadriceps, your consciousness is to bend your knees and squat down, which is similar to a free barbell squat, instead of moving your hips without bending your knees back, so you will make a motion similar to forward bending. , Use more hips and hamstrings

Seven, Hack Squat Machine & Inverted Pedal Machine

Previously, there was a special article "About the most complete strategy of back kick" that introduced back kick. Today, let’s talk about the comparison between the Hack squat machine and the back kick machine.

1. Difference

During the action of the reverse pedal machine, the main joint angle change is the knee joint, while the hip joint only changes 60 to 90 degrees.

During the action of the Hack squat machine, the main joint angle change is the hip joint (90~180 degrees)

So the hack squat machine is easier to stimulate the hips, and it is not easy to train the thighs to make the legs thick

2. Common ground

Both devices are relatively safe, efficient, and easy to train heavy loads

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Time of issue:2019-10-29 00:00:00
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