Barbell Split Jerk

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

Sakonni ga Barbell Split Jerk

The Barbell Split Jerk motsa jiki ne mai ƙarfi wanda ke ƙarfafa kafadu, hannaye, da ƙafafu yayin haɓaka daidaituwar jiki gaba ɗaya da daidaito. Ya dace da 'yan wasa, masu ɗaukar nauyi, da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin fashewar su da ƙarfin aiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka wasan motsa jiki sosai, sauƙaƙe ayyukan yau da kullun, da ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Barbell Split Jerk

• Cire ƙwanƙolin daga tarkacen ka bar shi ya kwanta a kan kashin wuyanka ko na sama, sa'annan ka koma baya daga ragon kuma ka shiga tsakani da ƙafa ɗaya a gaba, ɗayan ƙafar baya.
• Kunna gwiwoyinku kadan sannan da sauri mika kafafunku da hannaye don matsawa barbell sama, lokaci guda ku raba kafafunku ta yadda daya zai gaba daya kuma ya koma baya.
• Da zarar barbell ya wuce sama, daidaita ƙafafunku don zama daidai da kuma kai tsaye a ƙarƙashin kwatangwalo yayin da kuke ci gaba da tsawaita hannunku kuma ku tsaya tsayin daka.
• Sannu a hankali rage barbell ɗin baya zuwa ga ƙirjinku ko ƙashin wuyanku, sannan ku matsa gaba don dawo da barbell ɗin zuwa tara, kammala maimaita sau ɗaya na motsa jiki na Barbell Split Jerk.

Lajin Don yi Barbell Split Jerk

• **Madaidaicin Matsayin Barbell**: Ya kamata a riƙe barbell a gaban kafaɗun ku tare da cikakken riko, ba yatsa ba, da gwiwar gwiwar suna nuna gaba. Ya kamata hannuwanku su kasance a waje da kafadu. Wurin da ba daidai ba na barbell zai iya haifar da asarar daidaituwa da yiwuwar rauni.
• **Kayi Amfani da Qafafunka, Ba Hannunka Kaxai ba**: Karfin tsagawar goga yana fitowa ne daga qafafu da kugu, ba kawai hannu ba. Ya kamata ku tura tare da ƙafafunku don ƙirƙirar motsi na sama a kan ƙwanƙwasa, sa'an nan kuma da sauri raba kafafunku kuma ku sauke ƙarƙashin sandar. Kuskure na gama gari shine dogaro da ƙarfi da ƙarfin hannu,

Barbell Split Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Split Jerk?

Haka ne, masu farawa zasu iya yin motsa jiki na Barbell Split Jerk, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma kawai barbell ba tare da ma'auni ba don koyon daidai tsari da fasaha. Wannan motsa jiki yana buƙatar ma'auni mai mahimmanci, daidaitawa, da ƙarfi. Ana ba da shawarar sosai don samun mai horar da kai ko koci ya jagorance ku ta hanyar motsa jiki da farko don hana duk wani rauni mai yuwuwa. Kamar yadda yake tare da kowane motsa jiki, ci gaba ya kamata ya kasance a hankali kuma a hankali, ƙara ma'auni kawai lokacin da dadi da amincewa da motsi.

Me ya sa ya wuce ga Barbell Split Jerk?

• The Power Jerk wani bambance-bambancen ne inda mai ɗagawa ya tura barbell a sama yayin da yake kiyaye ƙafafu a matsayi ɗaya, ba tare da tsagawa ba.
• Squat Jerk shine bambancin da ya fi rikitarwa inda mai ɗagawa ya faɗo cikin cikakken matsayi yayin da yake tura barbell a sama.
• The Push Jerk yayi kama da Power Jerk, amma mai ɗagawa ya durƙusa gwiwoyi kuma yana tura jikinsu a ƙarƙashin barbell, yana ƙarewa a wani yanki na squat.
• Tsabtace da Jerk ɗaga ne mai kashi biyu inda mai ɗagawa ya fara wanke barbell zuwa kafadu, sa'an nan kuma ya yi tsagawa don tura shi sama.

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

• Push Presses suna da fa'ida yayin da suke taimakawa haɓaka ƙarfin jiki na sama, musamman a cikin kafadu da triceps, waɗanda ke da mahimmanci don lokacin ɗaga sama na Barbell Split Jerk.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na Ƙarfafa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfin Ƙarfin Ƙarfin Jiki, Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafa, da Ƙarfafawa, dukansu suna da mahimmanci ga rarrabuwar ra'ayi da tsayin daka a cikin motsa jiki na jerk.