Dumbbell Power Tsabtace kuma Jerk

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

Sakonni ga Dumbbell Power Tsabtace kuma Jerk

Dumbbell Power Tsabta da Jerk wani motsa jiki ne, motsa jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, haɓaka ƙarfin gabaɗaya, iko, da daidaitawa. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki da ke neman inganta aikin motsa jiki da aiki a wasanni ko ayyukan yau da kullum. Wannan aikin ba kawai yana haɓaka haɓakar tsoka da juriya ba, har ma yana haɓaka mafi kyawun motsi da daidaituwa, yana mai da shi ƙari mai amfani ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Power Tsabtace kuma Jerk

• Kunna gwiwoyinku kadan sannan kuma ku tsawaita kwatangwalo, gwiwoyi, da idon sawu yayin da kuke karkatar da kafadun ku tare da jan dumbbells sama zuwa kafadu, wannan shine bangaren tsaftataccen wutar lantarki.
• Da zarar dumbbells sun kai tsayin kafada, durƙusa gwiwoyinku kuma ku tsoma jikinku ƙasa kaɗan, sannan ku matsa sama da ƙafafu yayin da kuke tura dumbbells a tsaye a sama, wannan shine ɓangaren jerk.
• Riƙe matsayin na ɗan lokaci tare da dumbbells a sama kuma hannayenku gabaɗaya.
• Rage dumbbells baya zuwa kafadu sannan kuma zuwa cinyoyin ku, komawa zuwa wurin farawa, wannan ya cika maimaitawa daya.

Lajin Don yi Dumbbell Power Tsabtace kuma Jerk

• **Motsin Mai Sarrafawa**: Guji motsin motsin rai. Tsabtace wutar lantarki da jaki ya kamata ya zama ruwa, motsi mai sarrafawa. Lokacin ɗaga dumbbells, tabbatar da motsin ku yana da santsi da kwanciyar hankali. Wannan yana taimakawa wajen hana rauni da kuma tabbatar da cewa an yi niyya daidai tsokoki.
• ** Zaɓin Nauyi ***: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Kuskure na yau da kullun shine yin amfani da ma'aunin nauyi mai nauyi, wanda zai haifar da mummunan tsari da rauni mai yuwuwa. Ya kamata ku iya yin aikin motsa jiki tare da sigar da ta dace don duka saitin. Idan kuna fama, yana da kyau a yi amfani da shi

Dumbbell Power Tsabtace kuma Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Power Tsabtace kuma Jerk?

Haka ne, masu farawa zasu iya yin Dumbbell Power Clean da motsa jiki, amma yana da mahimmanci don farawa tare da ma'aunin nauyi da kuma mayar da hankali kan koyon daidai tsari don hana raunin da ya faru. Wannan darasi yana da rikitarwa kuma ya ƙunshi haɗin gwiwa da ƙungiyoyin tsoka, don haka yana iya zama fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta ƙungiyoyin farko. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da fasaha ke inganta.

Me ya sa ya wuce ga Dumbbell Power Tsabtace kuma Jerk?

• Dumbbell Squat Clean da Jerk wani bambanci ne inda kuka haɗa squat a cikin motsi, ƙara aiki akan ƙananan tsokoki na jikin ku.
• Dumbbell Hang Clean da Jerk yana farawa tare da dumbbells a matakin gwiwa maimakon daga bene, rage yawan motsi da kuma mai da hankali kan ja na biyu da jerk.
• Madadin Ƙarfin Dumbbell mai Tsabta da Jerk ya ƙunshi musanya hannun ɗagawa tare da kowane wakili, samar da ƙarin ƙalubale ga daidaitawar ku da ma'aunin ku.
• Ƙarfin Dumbbell Biyu Mai Tsabta da Jerk yana amfani da dumbbells guda biyu maimakon ɗaya, yana ƙara yawan nauyin da kuma sa motsa jiki ya zama kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Power Tsabtace kuma Jerk?

• Push Presses babban motsa jiki ne na haɗin gwiwa yayin da suke mai da hankali kan motsin matsawa sama, inganta ƙarfin jiki da kwanciyar hankali, waɗanda ke da mahimmanci ga ɓangaren motsa jiki.
• Matattu kuma suna da amfani saboda suna ƙarfafa sarkar na baya, musamman hamstrings da ƙananan baya, suna taimakawa a cikin motsi mai tsabta na farko inda ake buƙatar ɗagawa mai ƙarfi da kwanciyar hankali daga ƙasa.