Dumbbell Push Jerk

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

Sakonni ga Dumbbell Push Jerk

Dumbbell Push Jerk babban motsa jiki ne na horarwa mai ƙarfi wanda ke da alaƙa da kafadu, ƙafafu, da ainihin, yayin da yake haɓaka daidaituwar jiki da ƙarfi gabaɗaya. Wannan motsa jiki ya dace da masu farawa da ƙwararrun 'yan wasa kamar yadda za'a iya gyara shi bisa ga matakan dacewa. Mutane na iya zaɓar Dumbbell Push Jerk don inganta ƙarfin fashewar su, juriyar tsoka, da kuma ƙara bambancin tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Push Jerk

• Kunna gwiwoyinku kadan sannan ku matsa sama da karfi da kafafu yayin da kuke tura dumbbells sama har sai hannayenku sun cika.
• Yayin da kake tura dumbbells zuwa sama, da sauri tsoma jikinka ta hanyar durƙusa gwiwoyi, ta yadda ma'aunin nauyi ya kai mafi girman matsayi yayin da jikinka ya kai mafi ƙasƙanci.
• Ka sake tashi tsaye yayin da kake ajiye dumbbells a sama, tabbatar da cewa zuciyarka ta shiga kuma jikinka yana cikin layi madaidaiciya.
• Rage dumbbells baya zuwa matakin kafada don kammala maimaitawa kuma a shirya na gaba.

Lajin Don yi Dumbbell Push Jerk

• Guji Yin Arziki Baya: Kuskure na gama gari shine tada baya yayin lokacin motsi na sama. Wannan zai iya haifar da ƙananan baya da rauni. Maimakon haka, shigar da tsokoki na tsakiya a duk lokacin motsa jiki don kiyaye bayanka madaidaiciya da kwanciyar hankali.
• Yi amfani da Nauyin Da Ya dace: Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku da fasaha ke haɓaka.
• Motsi Mai Sarrafa: Ka guji jujjuya nauyi sama da ƙasa. Ya kamata motsi ya zama santsi da sarrafawa, ba sauri ba kuma

Dumbbell Push Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Push Jerk?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Push Jerk. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don samun tsari daidai kuma a guje wa rauni. Wannan motsa jiki ya ƙunshi ƙungiyoyin tsoka da haɗin gwiwa da yawa, don haka dabarar da ta dace tana da mahimmanci. Masu farawa suyi la'akari da samun jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai.

Me ya sa ya wuce ga Dumbbell Push Jerk?

• Kettlebell Push Jerk: Ana yin wannan sigar tare da kettlebells, wanda zai iya taimakawa inganta ƙarfin riko da daidaitawa.
• Single-Arm Dumbbell Push Jerk: Ana yin wannan bambancin tare da dumbbell ɗaya a lokaci ɗaya, wanda ke taimakawa wajen mayar da hankali ga ƙarfin hannu da ma'auni.
• Dumbbell Split Jerk: A cikin wannan bambancin, kuna yin huhu ko tsaga ra'ayi yayin da kuke tura dumbbell sama, yana ƙalubalantar ma'auni da daidaitawa.
• Dumbbell Push Press: Mai kama da ƙwanƙwasa ƙwanƙwasa, latsawar turawa ta ƙunshi ƙaramin motsi mai fashewa, tare da ma'aunin nauyi da ake tura sama ba tare da tsoma na biyu ba.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Push Jerk?

• Front Squats na iya haɓaka fa'idodin Dumbbell Push Jerk yayin da suke aiki akan ƙananan ƙarfin jiki da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye daidaito da ƙarfi yayin motsi jerk.
• Jigi-jita wani babban motsa jiki ne don dacewa da Dumbbell Push Jerk yayin da suke kai hari ga babba da tsokoki daga wani kusurwa daban-daban, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da ma'aunin tsoka.