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2023年8月21日 · 哈克深蹲 (英文：Hack Squat)訓練臀部、股四頭肌、內收肌、大腿後肌群、小腿，有點像反向腿推 - 唯一的區別在於腿推時重量位於腿的底部，而在哈克深蹲中則放在肩膀上。 運動方式與槓鈴深蹲基本相同，即下蹲然後向上推動腿部伸展，哈克深蹲中你還可以更改腳的位置以針對特定的肌肉群。
2016年5月25日 · Learn how to do a hack squat. Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings Equipment: Machine Mechanics Type: Compound Level: Beginner ...
2014年6月6日 · Hack Squat - Gymbeginner 健身入門. 初階. Quadriceps (股四頭肌) 背部貼緊背墊，雙腳分開至膊頭闊，腳尖稍為指向外。 雙腿伸直鬆開安全扣，但不要鎖死膝關節。 吸氣，身體慢慢蹲下，直至大腿跟小腿的角度稍微少於90度。 呼氣，腳跟用力推向地下，身體便會慢慢上升至開始動作。 雙腿伸直時不要鎖死膝關節。 眼睛於整套動作保持望向前方。 上升時，將力量放在腳跟，用力推上。 3組，每組4-6下。 Instructional Fitness - Hack Squats. Watch on. Categories: 健身教學 健身文章. Tags: 健身室 初階 機器 腿肌. 初階 Quadriceps (股四頭肌) 背部貼緊背墊，雙腳分開至膊頭闊，腳尖稍為指向外。
哈克深蹲 - 固定器械哈克深蹲动作图解教程. 哈克深蹲（Hack Squat） 是腿部力量训练的最佳动作之一，和史密斯机深蹲一样都属于固定器械的深蹲。. 因此哈克深蹲无需担心维持身体平衡，就可以采用较窄的站距，这样力量可以沿直线向上传导，因此哈克深蹲对于 ...
2024年1月12日 · Unlike the back squat, the hack squat allows you to squat with a barbell without putting load on your spine. Here’s how to do hack squats with a barbell, plus a couple of helpful variations...
2024年2月17日 · Dive into the ultimate guide to mastering the hack squat with our comprehensive tutorial. Whether you're aiming to build massive quads or improve your lower body strength, this video is your...
2022年9月30日 · Hack Squat（機械式哈克深蹲） - YouTube. Second Wind Gym. 712 subscribers. Subscribed. 32. 7.8K views 1 year ago Legs & Glutes 下肢訓練. 基礎系列來囉! 今天要指導大家的訓練動作是機械式哈克深蹲。 如果對於槓鈴深蹲的訓練沒什麼把握的同學也可以試著做看看喔! ...more....
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The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.
If you're looking to pack some serious size onto your quads, the hack squat is the exercise you shouldn't be skipping. Here's how to do it, plus variations to try.
2020年1月8日 · A hack squat works the entire lower body — including the glutes, hamstrings, quads, and calves — as well as the core. Here’s how to get started.
2022年9月30日 · Free weight movements like lunges or front squats involve plenty of total-body stabilizing and muscular coordination, but the hack squat machine lets you pursue a healthy, deep range of motion while loading all involved muscles and distributing stress evenly across joints.
Instructions for the machine hack squat exercise. See how the exercise is performed with proper form, and which muscles are worked.
2024年1月11日 · The barbell hack squat is a rear-loaded squat performed with the bar behind your legs. To the untrained eye it looks more like a backward deadlift than a squat. The bar never rests on your shoulders, so the load you can shift will be limited by your grip strength.
2024年1月31日 · The hack squat is a lower body exercise targeting the quadriceps, glutes, and hamstrings. It’s performed using a hack squat machine, offering a safer, more controlled squat variation than traditional free weights.
2024年1月28日 · Enhance your leg training routine with our detailed hack squat tutorial! In this video, we'll guide you through the essential steps to master the hack squat machine, focusing on proper form and...
2023年11月7日 · The hack squat adjusts the squat by stabilizing your back and placing the primary emphasis on the quads. This is one of the go-to exercises I will add in for clients if they are looking to...
2023年8月3日 · Your complete hack squat guide from sports scientist and PT Andy Vincent, including how to use a hack squat machine, benefits and technique tips and mistakes.
The hack squat is a killer squat variation for lifters who want to take leg day to the next level. Here’s your complete guide to the benefits, muscles worked, and form tips for the hack squat.
2024年6月7日 · Hack squat machines are one of the more popular pieces of gym equipment. Read on to learn correct form, muscles worked, and the best hack squat benefits!
2019年5月1日 · 想練蜜桃臀必做哈克蹲 (Hack squat) MITORI. ·. Follow. Published in. 游牧者的琴房. ·. 3 min read. ·. May 1, 2019. 其實一直以來我都希望我有蜜大腿+蜜桃臀。 但我有的只是很多脂肪的大腿和小腿，雖然因為個子矮體重也不算重，但骨架小，穿衣服就跟小孩子一樣。 要把臀肌啟動和練出一個大腿的形狀，真的是好難阿！...
2010年7月7日 · For more exercises: http://bbcom.me/ZML9cG Add this hack squat exercise to your leg workout! Place the back of your torso against the back pad of the machine and hook your shoulders under the ...
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6 天前 · Dubious claims aside, 20-rep breathing squats are undoubtedly a time-tested method for breaking through lower-body strength plateaus, building mental grit and seriously spicing up your leg day.
2022年12月9日 · Hack Squat VS V-Squat︱邊款啱你做??︱健身即食麵︱好多人入到健身室見到啲器械都一頭霧水, Hack Squat同V-Squat一樣都係深蹲所變化而成嘅器械, 究竟邊部先啱我用呢??腳擺放位置:https://powerliftingtechnique.com/hack-squat-foot-...
