Dumbbell Hang Clean da Jerk

• Sakonnin ƙafa: Ganin ci sauya miƙa'i
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Hang Clean da Jerk

Dumbbell Hang Clean da Jerk wani motsa jiki ne, cikakken motsa jiki wanda ke haɓaka iko, ƙarfi, da ƙarfi, musamman maƙasudin kafadu, baya, kwatangwalo, da ƙafafu. Yana da kyau ga 'yan wasa, masu ɗaukar nauyi, da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin aikin su, daidaitawa, da fashewar su. Mutane da yawa na iya ficewa don wannan motsa jiki yayin da yake haɓaka haɓakar tsoka, haɓaka ƙimar rayuwa don asarar mai, da haɓaka aikin wasan gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Hang Clean da Jerk

• Lanƙwasa gwiwoyi kaɗan, sannan ƙara fashewar kwatangwalo, gwiwoyi, da idon sawu yayin da suke jan dumbbells har zuwa kafaɗunku, kiyaye ma'aunin kusa da jikin ku da jujjuya wuyan hannu a ƙarƙashin nauyi yayin da suke kai tsayin kafada.
• A cikin wannan "tsaftataccen" matsayi, ya kamata tafin hannunku su kasance suna fuskantar juna kuma dumbbells su kasance a kan kafadu tare da gwiwar ku suna nuna gaba.
• Na gaba, danƙaƙa gwiwoyinku kaɗan kaɗan sannan ku turawa tare da ƙafafunku yayin da kuke danna dumbbells a sama, gabaɗaya hannuwanku a cikin motsin "jerk".
• Rage dumbbells baya zuwa kafadu, sannan ƙasa zuwa matsayi na rataye, kuma maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Dumbbell Hang Clean da Jerk

• **Amfani da Nauyin Da Ya dace**: Kuskure ɗaya na yau da kullun shine amfani da nauyi da yawa. Wannan zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da nauyi da za ku iya ɗauka cikin kwanciyar hankali kuma ku ƙara sannu a hankali yayin da kuke samun ƙarfi.
• **Tsarin Numfashi**: Numfashi mai kyau yana da mahimmanci yayin kowane motsa jiki. Don Dumbbell Hang Clean da Jerk, fitar da numfashi lokacin da kake ɗaga ma'auni kuma shaka yayin da kake rage su. Wannan zai taimaka kiyaye matakan kuzarinku

Dumbbell Hang Clean da Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Hang Clean da Jerk?

Ee, masu farawa za su iya yin aikin motsa jiki na Dumbbell Hang Clean da Jerk, amma yana da mahimmanci a fara da nauyi mai nauyi don sanin tsari da fasaha da farko. Wannan motsa jiki ya ƙunshi ƙungiyoyi masu yawa da ƙungiyoyin tsoka, don haka tsari mai kyau yana da mahimmanci don kauce wa rauni. Yana iya zama da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta cikin motsin farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Dumbbell Hang Clean da Jerk?

• Barbell Hang Clean da Jerk wani bambanci ne inda dan wasa ke amfani da barbell, wanda ke ba da damar yin nauyi mai nauyi kuma yana haɗa hannu biyu a lokaci guda.
• Dumbbell Dumbbell Hang Single-Arm Hang Clean da Jerk gyare-gyare ne inda ake amfani da hannu ɗaya kawai a lokaci guda, yana mai da hankali kan ƙarfi da daidaituwa.
• Dumbbell Squat Clean da Jerk wani bambanci ne wanda ya haɗa da squat a cikin motsi, yana ƙara ƙaddamar da tsokoki na ƙananan jiki.
• Dumbbell Power Clean da Jerk wani sigar ne inda dan wasan ya kama nauyi a cikin wani yanki na squat maimakon cikakken squat, yana jaddada iko da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Hang Clean da Jerk?

• Push Presses: Wannan motsa jiki yana taimakawa wajen ƙarfafa ƙarfi da ƙarfi a cikin kafadu da triceps, waɗanda ke da mahimmanci ga ɓangaren jerk na Dumbbell Hang Clean da Jerk, kuma yana taimakawa wajen haɓaka lokacin tuƙi na jerk.
• Deadlifts: Wannan motsa jiki yana ƙarfafa sarkar baya, wanda ke da mahimmanci ga duka tsafta da sassauƙa na Dumbbell Hang Clean da Jerk, kuma yana taimakawa wajen haɓaka lokacin ja na farko na tsabta.