Kettlebell One Arm Clean da Jerk

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell One Arm Clean da Jerk

Kettlebell One Arm Clean da Jerk wani motsa jiki ne mai cikakken jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da kafadu, baya, hips, da ƙafafu. An ƙirƙira shi don daidaikun mutane a matsakaici ko ci gaba matakin motsa jiki waɗanda ke neman haɓaka ƙarfinsu, ƙarfinsu, daidaitawa, da kwanciyar hankali. Wannan motsa jiki yana da fa'ida ga waɗanda ke da niyyar haɓaka aikinsu na motsa jiki, ƙona adadin kuzari, ko ƙara iri-iri zuwa aikin motsa jiki na yau da kullun, yayin da yake haɗa ƙarfin horo da cardio a cikin motsi ɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell One Arm Clean da Jerk

• Kamo hannun kettlebell da hannu ɗaya sannan ka ja kettlebell har zuwa kafadarka da fashewa, lanƙwasa gwiwar hannu da jujjuya wuyan hannu yayin da kake yin haka, a cikin motsin da aka sani da "tsabta".
• Da zarar kettlebell ya kasance a tsayin kafada, tsoma gwiwoyinku kadan sannan ku yi amfani da kafafunku don taimakawa wajen fitar da kettlebell sama, mika hannunku gaba daya, wannan shine bangaren "jerk" na motsa jiki.
• Riƙe kettlebell a sama na ɗan lokaci, sannan a juya motsin a hankali, rage kettlebell ɗin baya zuwa kafaɗa sannan kuma ƙasa zuwa ƙasa.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza zuwa ɗayan hannu kuma kuyi adadin maimaitawa iri ɗaya.

Lajin Don yi Kettlebell One Arm Clean da Jerk

• Daidaitaccen Riko: Kuskuren gama gari shine kama kettlebell ba daidai ba. Hannun ya kamata ya tsaya diagonally a kan tafin hannunka, ba kai tsaye ba. Wannan zai taimaka maka samun amintaccen riko da rage haɗarin kettlebell ɗin da ke zamewa daga hannunka.
• Siffar Daidai: Yayin tsabta, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma yi amfani da ƙafafu da kwatangwalo don fitar da kettlebell har zuwa kafada. Tabbatar kada kuyi amfani da ƙarfin hannun ku kaɗai don ɗaga shi. A cikin juzu'i, yi amfani da ƙafafunku don samar da wuta da tura kettlebell a sama, kulle hannun ku a sama. Koyaushe ci gaba da ƙwanƙwasa ƙwanƙwaran ku kuma baya madaidaiciya don guje wa rauni.
• Motsi Mai Sarrafa: Kar a yi gaggawar motsi. Kuskuren gama gari shine yin

Kettlebell One Arm Clean da Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell One Arm Clean da Jerk?

Ee, masu farawa zasu iya yin Kettlebell One Arm Clean da motsa jiki, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Wannan motsa jiki ya ƙunshi ƙungiyoyi masu rikitarwa, don haka yana iya zama fa'ida don koyo da aiki ƙarƙashin jagorancin ƙwararren ƙwararren. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a huce daga baya.

Me ya sa ya wuce ga Kettlebell One Arm Clean da Jerk?

• Tsabtace Kettlebell Biyu da Jerk: Wannan bambancin ya ƙunshi yin amfani da kettlebells guda biyu a lokaci guda, wanda ke ƙara yawan nauyi kuma yana ƙalubalanci daidaito da daidaitawa.
• Kettlebell Hang Tsabta da Jerk: A cikin wannan bambancin, ba a saita kettlebell tsakanin maimaitawa amma a maimakon haka an saukar da shi zuwa matsayin 'rataya', wanda ke ƙara mahimmanci ga jiki na sama da ƙarfi.
• Kettlebell Mai Tsabta, Squat da Jerk: Wannan bambancin yana ƙara ƙwanƙwasa tsakanin mai tsabta da jerk, yana ƙara shigar da ƙananan jiki kuma yana sa motsa jiki ya zama kalubale.
• Kettlebell Tsabta da Tura Jerk: Wannan bambancin ya ƙunshi ɗan tsomawa da tuƙi tare da ƙafafu bayan tsabta, kafin jerk, wanda zai iya taimakawa wajen samar da ƙarin iko don sama.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell One Arm Clean da Jerk?

• Kettlebell Turkish Get-Up wani motsa jiki ne na ƙarin aiki yayin da yake haɓaka ƙarfin jiki, daidaito, da daidaitawa gabaɗaya, waɗanda duk suna da mahimmanci don samun nasarar aiwatar da Tsabtace Hannu da Jerk.
• A ƙarshe, Kettlebell Goblet Squat kuma yana iya haɗawa da Tsabtace Hannu ɗaya da Jerk yayin da yake ƙarfafa ƙananan jiki da ainihin, yana ba da kwanciyar hankali da ƙarfin da ake buƙata don ɗagawa da jujjuyawa na motsa jiki.