Barbell Hang Snatch

• Sakonnin ƙafa: Ganin ci sauya miƙa'i
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Hang Snatch

Barbell Hang Snatch wani motsa jiki ne mai cikakken jiki wanda ke ƙarfafawa da sautin jiki na sama da ƙasa, yana inganta ƙarfin tsoka da daidaitawa. Yana da manufa ga 'yan wasa, musamman masu ɗaukar nauyi da masu sha'awar CrossFit, waɗanda ke son haɓaka ƙarfin fashewar su da ƙarfinsu. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta aikin motsa jiki, haɓaka wasan motsa jiki, da haɓaka tsarin jiki.

Yanayinta: tsammanin nuni a nuni Barbell Hang Snatch

• Kunna gwiwoyinku kadan, rike bayanku madaidaiciya da kirjin ku sama, wannan shine wurin farawa.
• Da sauri da fashewa, mika kwatangwalo da gwiwoyi yayin da suke jan kararrawa har zuwa matakin kirjin ku, kiyaye sandar kusa da jikin ku gwargwadon yiwuwa.
• Yayin da barbell ya kai matakin ƙirji, da sauri sauke ƙarƙashinsa ta hanyar lanƙwasa gwiwoyinku da tura kwatangwalo, kama ƙwanƙolin sama tare da mika hannuwanku gaba ɗaya.
• Tsaya kai tsaye don kammala ɗagawa, sannan a hankali runtse barbell ɗin zuwa matakin tsakiyar cinya don shirya don maimaitawa na gaba.

Lajin Don yi Barbell Hang Snatch

• Daidaitaccen Matsayi: Wani kuskuren gama gari shine zagaye baya yayin ɗagawa. Koyaushe kiyaye bayanka madaidaiciya da kirji waje. Ya kamata kafadunku su kasance a kan barbell tare da idanunku suna kallon gaba. Wannan yana taimakawa wajen kiyaye daidaito kuma yana rage haɗarin rauni.
• Motsi mai fashewa: Kwancen rataya motsi ne mai sauri, mai fashewa. Ya kamata iko ya fito daga kwatangwalo da kafafu, ba hannunka ba. Kuskure na yau da kullun shine ƙoƙarin 'tsokar' sandar sama da hannaye. Maimakon haka, mayar da hankali kan fitar da kwatangwalo a gaba da kuma ja sandar sama a cikin motsi guda ɗaya.
• Kama Kama: Lokacin kama sandar a sama, tabbatar da tsugunna kuma ka riƙe hannunka madaidaiciya. Ya kamata hannuwanku su kasance cikin layi

Barbell Hang Snatch Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Hang Snatch?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Hang Snatch, amma yana da mahimmanci a lura cewa wannan motsi ne mai rikitarwa wanda ke buƙatar tsari mai kyau, daidaito, da daidaitawa. Ana ba da shawarar sosai don farawa da nauyi mai sauƙi ko ma kawai ƙwanƙwasa kawai don koyon dabarar da ta dace. Yana iya zama da amfani a sami koci ko mai koyarwa na sirri ya jagorance ku ta hanyar motsi don tabbatar da cewa kuna yin shi daidai kuma don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Barbell Hang Snatch?

• Snatch Pull: Wannan wani bambanci ne inda mai ɗagawa ke jan kararrawa daga ƙasa zuwa matakin kwatangwalo, yana mai da hankali kan kashi na farko na kwace ba tare da ɗaga shi sama ba.
• Muscle Snatch: A cikin wannan sigar, mai ɗagawa yana jan kararrawa daga ƙasa zuwa matsayi na sama ba tare da sunkuyar da gwiwoyinsu ba yayin lokacin kamawa, suna mai da hankali kan ƙarfin jiki na sama.
• Ma'aunin Snatch: Wannan bambancin yana farawa da barbell a bayan kafadu, mai ɗagawa sai ya faɗi cikin squat yayin da yake tura barbell a sama, yana gwada matsayi na hawan sama.
• Overhead Squat: Ko da yake ba kwacewa a kansa ba, squat na sama shine muhimmin sashi na motsin kwace. A cikin wannan darasi, mai ɗagawa yana riƙe sandar

Me suna da abin da ya sanya ɗaukehawa ga Barbell Hang Snatch?

• Tsabtace Wuta: Mafi yawa kamar Barbell Hang Snatch, Power Cleans yana aiki akan ƙarfin fashewa da saurin kwatangwalo da ƙafafu, wanda shine maɓalli na lokacin ja na biyu a cikin ɗagawa.
• Ja-Ups: Waɗannan na iya taimakawa wajen haɓaka ƙarfi a cikin jikinka na sama, musamman latissimus dorsi, ƙungiyar tsoka mai mahimmanci da ake amfani da ita a lokacin ja na Barbell Hang Snatch.