Barbell Ŋusẽ ƒe Ʋuʋudedi

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Barbell Ŋusẽ ƒe Ʋuʋudedi

Barbell Power Jerk nye ŋusẽdodo ƒe hehexɔxɔ si me ŋusẽ le si tɔa ŋku abɔta, abɔwo, kple nu vevi koŋ, evɔ wògawɔa nu ɖe ​​afɔwo ŋu eye wònaa nuwɔwɔ aduadu bliboa nyona ɖe edzi. Kamedede sia sɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo esi de ŋgɔ, vevietɔ amesiwo kpɔa gome le kpekpeme kɔkɔ, CrossFit, alo kamedefefe siwo hiã ŋusẽ si ate ŋu awó me. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Barbell Power Jerk ade yewoƒe kamedede ƒe ɖoɖoa me be ŋusẽ nanyo ɖe edzi, kamedefefewo ƒe dɔwɔwɔ nanyo ɖe edzi, eye woatu lãmeka siwo me ƒu mele o ɖo.

Ülatuse sooritamine: Sisuline õpetus Barbell Ŋusẽ ƒe Ʋuʋudedi

• Kɔ atikplɔa le agbatsɔkekea dzi eye nàtsɔe aɖo wò akɔta kple abɔta, eye nàna wò abɔta nakɔ eye nànɔ atikplɔa ŋgɔ.
• Ðe wò ŋutilã ɖe anyi wòadze anyi vie, emegbe nàtu wò afɔkpodziwo ayi dzi wòatɔ dzoe, nàzã ŋusẽa atsɔ akpe ɖe ŋuwò nàtu barbell la ɖe ta dzi tẽ.
• Ne barbell la ɖo eƒe kɔkɔƒe kekeake la, tsɔ wò ŋutilã da ɖe anyi kaba ɖe anyigba afã kple afã, eye le ɣeyiɣi ma ke me la, nàkeke wò abɔwo ɖe enu be nàlé barbell la ɖe ta dzi.
• Tsi tre tẽ be nàwu kamededea nu, emegbe nàtsɔ ŋuɖɔɖɔɖo ɖiɖi barbell la ɖe wò akɔta alo ɖe elektrikŋusẽnamɔ̃a dzi be nàwu kamededea nu. Gbugbɔ wɔ dɔa hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Ŋusẽ ƒe Ʋuʋudedi

• **Afɔɖeɖe Nyui**: Vodada ɖeka si bɔ enye afɔdzidede si mesɔ o. Ne ètu barbell la yi dzi la, ele be wò afɔwo nado go vie ayi axawo dzi, ke menye yi ŋgɔ alo megbe o. Esia nana wòli ke eye wòdaa asɔ le ʋua kɔklɔɣi.
• **Zã Wò Afɔwo**: Vodada bubu si bɔ enye wò abɔwo ɖeɖeko zazã atsɔ akɔ atikplɔa ɖe dzi. Ŋusẽ ƒe ʋuʋu nye ŋutilã bliboa ƒe kamedede, eyata ele be nànɔ wò afɔwo zãm atsɔ awɔ ŋusẽa ƒe akpa gãtɔ. Blo wò klowo kple akɔta be nànyrɔ ɖe anyi, emegbe nàkeke wo ɖe enu sesĩe be nàtu barbell la ɖe dzi.
• **Straight Bar Path**: Na bar ƒe mɔa nanɔ dzɔdzɔe alesi nàte ŋui. Vodada si bɔ enye be woana barbell la nadzo ayi ŋgɔ alo ayi megbe, si ate ŋu ana woakɔe wòado kpo nu alo axɔ abi

Barbell Ŋusẽ ƒe Ʋuʋudedi KKK

Kas algajad saavad teha Barbell Ŋusẽ ƒe Ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Power Jerk kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo alo barbell ŋutɔ gɔ̃ hã be woabi ɖe aɖaŋua me. Kamedede sia bia be woawɔ nu aduadu ahada asɔ geɖe, eyata ele vevie ŋutɔ be nàsrɔ̃ nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Wokafui hã be nàna kamedede ƒe hehenala alo ame bibi aɖe nafia mɔ wò le ɖoɖoa me le gɔmedzedzea me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàxɔ dzo nyuie hafi adze egɔme eye nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ le ŋuwò eye kakaɖedzi le ŋuwò.

Millised on tavalised variatsioonid Barbell Ŋusẽ ƒe Ʋuʋudedi?

• Split Jerk nye tɔtrɔ bubu, afisi amesi kɔa afɔwo ƒoa aŋea ɖe ta dzi eye le ɣeyiɣi ma ke me la, womaa woƒe afɔwo ɖe ʋuʋudedi ƒe nɔnɔme me be woalé ʋuƒoa.
• Squat Jerk nye tɔtrɔ si de ŋgɔ wu, afisi amesi kɔa atikplɔa tua barbell la ɖe ta dzi eye wòɖina ɖe squat nɔnɔme blibo me be wòalé bar la.
• Behind-The-Neck Jerk nye tɔtrɔ bubu, afisi amesi kɔa nu la dzea egɔme kple barbell si nɔa woƒe abɔta ƒe megbe, le esi teƒe be wòanɔ ŋgɔgbe, hafi atutui ɖe ta dzi.
• Power Jerk with Pause nye tɔtrɔ si me amesi kɔa nu la tɔa te le tsia ƒe gɔme hafi tsɔa barbell la yia ta dzi, si ate ŋu akpe ɖe eŋu be ŋusẽ kple liƒo nanyo ɖe edzi.

Millised on head täiendavad harjutused Barbell Ŋusẽ ƒe Ʋuʋudedi?

• Push Presses nye kamedede bubu si ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le Barbell Power Jerks me, elabena wokpena ɖe ŋuwò be wò yame tete ƒe ŋusẽ kple wowó, siwo nye akpa vevi siwo le ʋuʋudedi wɔwɔ dzidzedzetɔe me.
• Mlɔeba la, Clean Pulls ate ŋu aɖe vi na wò Barbell Power Jerk ƒe dɔwɔwɔ hã to wò heheŋusẽ kple akɔta ƒe ʋuʋu ƒe nyonyo me, eye wo ame evea siaa le vevie ŋutɔ le jerk ƒe akpa gbãtɔ me.