Barbell Power Jerk

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

Sakonni ga Barbell Power Jerk

Ƙarfin Ƙarfin Barbell wani motsa jiki ne mai ƙarfi na horo wanda ya fi dacewa da kafadu, hannaye, da kuma cibiya, yayin da yake haɗa ƙafafu da inganta haɗin kai gaba ɗaya. Wannan darasi ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba, musamman waɗanda ke da hannu wajen ɗaukar nauyi, CrossFit, ko wasanni waɗanda ke buƙatar ƙarfin fashewa. Mutane da yawa na iya zaɓar su haɗa da Barbell Power Jerk a cikin tsarin motsa jiki don haɓaka ƙarfi, haɓaka wasan motsa jiki, da gina ƙwayar tsoka.

Yanayinta: tsammanin nuni a nuni Barbell Power Jerk

• Ɗaga sandar daga rakodin kuma sanya shi a saman kirjin ku da kafadu, kiyaye gwiwar gwiwar ku sama da gaban mashaya.
• Rage jikin ku cikin ɗan tsugunne kaɗan, sannan ku matsa sama sama da fashe ta dugadugan ku, ta yin amfani da ƙarfin kuzari don taimakawa tura sandar kai tsaye.
• Yayin da barbell ya kai matsayi mafi girma, da sauri sauke jikinka zuwa wuri na rabi na tsutsa, yayin da kake mika hannayenka a lokaci guda don kama barbell a sama.
• Tsaya tsaye don kammala ɗagawa, sannan a hankali rage ƙwanƙolin baya zuwa ƙirjin ku ko zuwa ma'aunin wutar lantarki don kammala aikin. Maimaita tsari don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Power Jerk

• **Aikin Ƙafa daidai**: Kuskure ɗaya na gama gari shine aikin ƙafar da bai dace ba. Lokacin da kuka tura ƙwanƙwasa sama, yakamata ƙafafunku su matsa kaɗan zuwa ɓangarorin, ba gaba ko baya ba. Wannan yana ba da kwanciyar hankali da daidaituwa yayin ɗagawa.
• **Yi Amfani da Ƙafafunka**: Wani kuskuren da aka saba yi shine amfani da hannunka kawai don ɗaga sandar. Ƙarfin wutar lantarki shine cikakken motsa jiki, don haka ya kamata ku yi amfani da ƙafafunku don samar da mafi yawan wutar lantarki. Lankwasa gwiwoyinku da kwatangwalo don nutsewa ƙasa, sannan a miƙe su da ƙarfi don tura ƙararrawar sama.
• **Hanyar Bar Madaidaiciya ***: Tsaya hanyar mashaya daidai gwargwadon iko. Kuskure na yau da kullun shine barin barbell ya yi gaba ko baya, wanda zai haifar da gazawar dagawa ko rauni

Barbell Power Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Power Jerk?

Haka ne, masu farawa zasu iya yin motsa jiki na Barbell Power Jerk, amma yana da mahimmanci a fara da ma'aunin nauyi ko ma kawai ƙwanƙwasa kanta don ƙwarewar fasaha. Wannan darasi yana buƙatar daidaitawa da daidaituwa da yawa, don haka yana da mahimmanci don koyan sigar da ta dace don guje wa rauni. Ana kuma ba da shawarar samun mai horar da motsa jiki ko gogaggen mutum ya jagorance ku ta hanyar da farko. Kamar kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a hankali ƙara nauyi yayin da kuke samun ƙarfi da ƙarfin gwiwa.

Me ya sa ya wuce ga Barbell Power Jerk?

• The Split Jerk wani bambanci ne, inda mai ɗagawa ya tura ƙwanƙolin sama kuma a lokaci guda ya raba ƙafafunsu zuwa wurin huhu don kama sandar.
• Squat Jerk shine mafi girman ci gaba, inda mai ɗagawa ya tura barbell a sama kuma ya faɗo cikin cikakken matsayi don kama sandar.
• The Behind-The-Neck Jerk wani nau'i ne, inda mai ɗagawa zai fara da barbell yana kan bayan kafadu, maimakon gaba, kafin ya tura shi sama.
• Ƙarfin Ƙarfin Ƙarfi tare da Dakata wani bambanci ne inda mai ɗagawa ya tsaya a ƙasan tsoma kafin ya tuƙi barbell a sama, wanda zai iya taimakawa wajen inganta ƙarfi da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Power Jerk?

• Push Presses wani motsa jiki ne wanda zai iya haɓaka aikinku a cikin Barbell Power Jerks, yayin da suke taimakawa haɓaka ƙarfin matsi na sama da fashewa, mahimman abubuwan haɗin gwiwa don samun nasarar aiwatar da goga.
• A ƙarshe, Tsabtace Pulls kuma na iya amfana da aikin Barbell Power Jerk ɗinku ta hanyar haɓaka ƙarfin jan ku da tuƙin hip, waɗanda duka biyun suna da mahimmanci yayin farkon matakin jerk.