Barbell Jerk Dip Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Jerk Dip Squat

Barbell Jerk Dip Squat wani motsa jiki ne mai ɗorewa wanda da farko ke kaiwa ƙafafu, kafadu, da ainihin, yana taimakawa haɓaka ƙarfi, ƙarfi, da kwanciyar hankali. Wannan motsa jiki yana da kyau ga masu ɗaukar nauyi, 'yan wasa, ko duk wanda ke neman haɓaka lafiyar gaba ɗaya da ƙarfin aikin su. Yin wannan motsa jiki na iya taimakawa inganta dabarun ɗagawa, haɓaka ƙarfin fashewa, da haɓaka wasan motsa jiki, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Jerk Dip Squat

• Rage jikin ku zuwa matsayi na rabin-squat ta hanyar lanƙwasa gwiwoyi da kuma tura kwatangwalo a baya, tabbatar da cewa baya ya mike kuma kuna sa ido.
• Ka fitar da jikinka sama da fashewa ta hanyar turawa ta diddiginka, kuma yayin da kake tashi, matsa maƙarƙashiyar sama ta hanyar mika hannayenka gaba ɗaya.
• Da zarar barbell ya wuce sama, da sauri lanƙwasa gwiwoyinku kuma ku sake komawa cikin wurin tsuguno, ku kama ƙwanƙwaran a wuri mai tsawo.
• Tsaya baya har zuwa matsayi na farawa, rage barbell baya zuwa kafadu, kuma maimaita don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Jerk Dip Squat

• Sarrafa Motsi: Kuskure na gama gari shine gaggawar motsi. Don aminci da inganci, lokacin tsomawa da tuƙi na jerk ya kamata a sarrafa shi da santsi. Rage jikin ku ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kiyaye jikin ku a tsaye. Tsoma ya kamata ya zama ɗan gajeren motsi mai sauri, ba cikakke ba.
• Fita Sama: Bayan tsoma, nan da nan ku yi hawan sama ta hanyar mika gwiwoyi da kwatangwalo. Ƙarfin ƙwanƙwasa ya fito daga wannan tuƙi na sama, ba daga hannunka ba. Ya kamata ƙafãfunku su bar ƙasa kuma su rabu zuwa matsayi na huhu, ƙafa ɗaya a gaba da baya, yayin da kuke tura kullun a sama.
• Ka kwantar da Jikinka

Barbell Jerk Dip Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Jerk Dip Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Jerk Dip Squat, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan darasi ya ƙunshi ƙungiyoyi masu rikitarwa don haka ana ba da shawarar samun mai koyarwa ko gogaggen jagora ta hanyar aiwatar da shi don tabbatar da an yi shi daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da fasaha suka inganta.

Me ya sa ya wuce ga Barbell Jerk Dip Squat?

• Ƙarfin Ƙarfin Ƙarfi: Maimakon raba ƙafafunku kamar yadda yake a cikin jerk na gargajiya, ku tsoma sannan ku tura barbell a sama yayin da kuke ajiye ƙafafunku a wuri ɗaya.
• The Push Press: Wannan bambancin ya haɗa da tsomawa kaɗan sannan amfani da ƙafafunku da hannayenku tare don matsawa barbell sama.
• Tsabtace da Jerk: Wannan yana haɗawa mai tsabta, wanda ke kawo barbell daga bene zuwa kafadu, da kuma jerk, wanda ke motsa barbell a sama.
• The Behind-The-Neck Jerk: Wannan bambancin ya haɗa da riƙe barbell a bayan wuyanka, tsomawa, sa'an nan kuma tura barbell a sama.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Jerk Dip Squat?

• Push Press: Latsawar turawa ta cika Barbell Jerk Dip Squat saboda yana taimakawa wajen inganta ƙarfin sama da ƙarfi, waɗanda ke da mahimmanci ga motsin jerk. Har ila yau yana taimakawa wajen haɓaka deltoids, triceps, da tsokoki na kirji na sama, yana samar da daidaitaccen ƙarfin jiki na sama.
• Sama da squats: Sama da squared squats babban aikin motsa jiki ne saboda sun inganta motsi, kwanciyar hankali, da ma'auni, waɗanda suke da mahimmanci ga barbell Jerk. Wannan motsa jiki kuma yana ƙarfafa ƙananan jiki da ainihin, yayin da yake inganta ƙarfin sama da ake bukata don ɓangaren jerk na dagawa.