Squat Jerk

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Squat Jerk

Squat Jerk wani motsa jiki ne mai kuzari wanda ya haɗu da ƙarfi, sassauci, da daidaitawa don haɓaka wasan motsa jiki gabaɗaya. Yana da manufa don masu ɗaukar nauyi, CrossFitters, da ƴan wasa da ke neman haɓaka ƙarfinsu da ƙarfinsu. Shiga cikin Squat Jerks na iya haifar da haɓakar ƙarfin ƙafafu, ingantaccen kwanciyar hankali, da ingantaccen kulawar mahimmanci, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Squat Jerk

• Yi ƙwanƙwasa ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo a baya, kiyaye ƙirjin ku sama da baya madaidaiciya.
• Yayin da kake tsayawa daga squat, yi amfani da ƙarfin hali don matsawa ƙwanƙwasa a sama, ka shimfiɗa hannunka gaba ɗaya.
• Yanzu, da sauri sauke jikinka zuwa matsayi na biyu na squat, wannan lokacin tare da barbell a sama, tabbatar da cewa hannayenka sun cika kuma bayanka ya mike.
• Tashi daga squat na biyu, ajiye barbell a sama, sannan a hankali rage barbell ɗin baya zuwa kafadu don kammala maimaitawa ɗaya.

Lajin Don yi Squat Jerk

• Form Daidai: Kuskuren da ya fi kowa shine sigar da ba ta dace ba. Fara tare da ƙafafunku nisan kafada baya kuma barbell yana kan kafadu. Yayin da kake tura maƙarƙashiya zuwa sama, raba ƙafafu zuwa matsayi na tsutsa. Barbell ya kamata ya ƙare kai tsaye a saman kai, tare da mika hannunka gabaɗaya. Tabbatar cewa bayanku yana tsaye kuma ainihin ku yana aiki cikin motsi don guje wa rauni.
• Motsi Mai Sarrafa: Kar a yi gaggawar motsi. Ƙarƙashin ƙwanƙwasa yana buƙatar kulawa mai yawa da daidaituwa. Tabbatar yin kowane lokaci na ɗagawa - tsoma, tuƙi, da farfadowa - a hankali da gangan. Wannan ba kawai yana hana rauni ba har ma yana taimaka muku samun mafi kyawun motsa jiki.
• Nauyin Da Ya dace: Wani kuskuren da aka saba shine ɗaukar nauyi da yawa. Fara da nauyi mai iya sarrafawa

Squat Jerk Tambayoyin Masu Nuna

Shi beginners za su iya Squat Jerk?

Ee, masu farawa na iya yin motsa jiki na Squat Jerk, amma yana da mahimmanci a lura cewa motsi ne mai rikitarwa wanda ke buƙatar ƙarfin ƙarfi, sassauci, da fasaha. Ana ba da shawarar sosai don koyo da aiwatar da wannan darasi ƙarƙashin kulawar ƙwararren ƙwararren ƙwararren don tabbatar da tsari mai kyau da hana rauni. Yana iya zama fa'ida a fara da motsa jiki masu sauƙi kamar squats na gaba da dannawa sama don haɓaka ƙarfin da ake buƙata da fasaha.

Me ya sa ya wuce ga Squat Jerk?

• Push Jerk ya haɗa da mai ɗagawa yana tura barbell sama da faɗuwa ƙarƙashinsa kaɗan, amma ba cikin cikakken tsuguno ba.
• Split Jerk wani bambanci ne inda mai ɗagawa ya tura barbell sama yayin da yake raba ƙafafu zuwa matsayi mai kama da huhu.
• Tsabtace da Jerk shine dagawa kashi biyu inda mai ɗagawa ya fara wanke barbell zuwa kafadu, sannan ya jujjuya shi sama, sau da yawa yana saukowa a cikin squat.
• The Behind-the-Neck Jerk wani bambanci ne inda mai ɗagawa zai fara da barbell ɗin da aka ajiye a bayan wuyansu, sa'an nan kuma ya tura shi sama ya faɗo cikin tsummoki.

Me suna da abin da ya sanya ɗaukehawa ga Squat Jerk?

• Matsakaicin sama yana da fa'ida saboda suna kai hari ga kafada da tsokoki na hannu da ake amfani da su a cikin ɓangaren sama na Squat Jerk, suna haɓaka ikon ɗaga nauyi mai nauyi da haɓaka ƙarfin babba na gaba ɗaya.
• Tsabtace Pull wani motsa jiki ne wanda ya dace da Squat Jerks; yana kwatanta ɓangaren farko na motsi na jerk, yana taimakawa wajen inganta fashewa, daidaitawa, da lokaci, duk waɗannan suna da mahimmanci don aiwatar da Squat Jerk mai nasara.