Barbell Ike Jerk

• Agache: Nkụsịosimiri
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.

Ijambo ryo kuri Barbell Ike Jerk

The Barbell Power Jerk bụ mmemme ọzụzụ ike siri ike nke na-elekwasị anya n'ubu, ogwe aka, na isi, na-etinyekwa ụkwụ ma na-emeziwanye nhazi n'ozuzu ya. Mmega ahụ dabara adaba maka ndị nọ n'etiti ruo ndị na-anụ ọkụ n'obi ahụike dị elu, ọkachasị ndị na-etinye aka na ibuli ibu, CrossFit, ma ọ bụ egwuregwu chọrọ ike mgbawa. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ itinye Barbell Power Jerk n'usoro mgbatị ahụ ha iji kwalite ike, melite arụmọrụ egwuregwu, yana wulite oke akwara.

Kubahiriza: Ijambo kwa Ikirari Barbell Ike Jerk

• Welie ogwe ahụ n'ogbe ahụ ma tinye ya n'ofe obi na ubu gị, na-eme ka ikpere gị dị elu na n'ihu ụlọ mmanya ahụ.
• Wetulata ahụ gị n'ime ntakịrị squat, wee malite na mgbawa site n'ikiri ụkwụ gị, na-eji ike na-enyere aka ịkwanye barbell n'elu ozugbo.
• Ka mgbịrịgba na-erute ebe kachasị elu, tụba ahụ gị ngwa ngwa n'ime ọkara squat ọnọdụ, ka ị na-agbatị aka gị n'otu oge iji jide mgbịrịgba ahụ n'elu.
• Bilie kwụ ọtọ iji mechaa ebuli ahụ, wee jiri nlezianya wetuo barbell ahụ azụ n'obi gị ma ọ bụ n'obere ike iji mechaa mgbatị ahụ. Tinyegharịa usoro maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Barbell Ike Jerk

• ** Ụkwụ ziri ezi ***: Otu mmejọ a na-emekarị bụ ụkwụ na-ekwesịghị ekwesị. Mgbe ị na-ebuli bell ahụ elu, ụkwụ gị kwesịrị ịpụtụ ntakịrị gaa n'akụkụ, ọ bụghị n'ihu ma ọ bụ azụ. Nke a na-enye nkwụsi ike na nguzozi n'oge ebuli.
• **Jiri ụkwụ gị ***: Mmejọ ọzọ na-emekarị bụ iji naanị ogwe aka gị bulie mmanya. Ike ike bụ mmega ahụ zuru oke, yabụ ị kwesịrị iji ụkwụ gị mepụta ọtụtụ ike. Kpọọ ikpere gị na úkwù gị ka ọ daa, wee gbatịa ha n'ike iji bulite mgbịrịgba ahụ elu.
• ** Ụzọ mmanya kwụ ọtọ ***: Debe ụzọ mmanya ahụ ka o kwere mee. Otu ndudue a na-ahụkarị bụ ikwe ka barbell gagharịa ma ọ bụ azụ azụ, nke nwere ike ibute ebuli ma ọ bụ mmerụ ahụ dara ada

Barbell Ike Jerk Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Barbell Ike Jerk?

Ee, beginners nwere ike ime Barbell Power Jerk mmega ahụ, ma ọ dị mkpa na-amalite na ìhè arọ ma ọ bụ ọbụna naanị barbell n'onwe ya ịmụta usoro. Mmega ahụ na-achọ ọtụtụ nhazi na nguzozi, yabụ ọ dị oke mkpa ịmụta ụdị kwesịrị ekwesị iji zere mmerụ ahụ. A na-atụ aro ka ịnwe onye na-enye ọzụzụ mgbatị ahụ ma ọ bụ onye nwere ahụmahụ na-eduzi gị na usoro a na mbụ. Dị ka ọ dị na mgbatị ahụ ọ bụla, ọ dị mkpa iji kpoo ọkụ nke ọma tupu ịmalite na iji nwayọọ nwayọọ na-abawanye ibu ka ị na-enweta ume na obi ike.

Ibintu byinshi bijyanye no kwa Barbell Ike Jerk?

• Split Jerk bụ mgbanwe ọzọ, ebe onye na-ebuli elu na-ebuli mgbịrịgba ahụ n'elu wee kewaa ụkwụ ha n'otu ebe n'obere oghere iji jide ụlọ mmanya ahụ.
• Squat Jerk bụ mgbanwe dị elu karịa, ebe onye na-ebuli elu na-ebuli mgbịrịgba ahụ n'elu wee daa n'ime ọnọdụ squat zuru ezu iji jide ụlọ mmanya ahụ.
• The Behind-The-Neck Jerk bụ nsụgharị ọzọ, ebe onye na-ebuli elu na-amalite na barbell na-adabere n'azụ ubu ha, kama n'ihu, tupu ịkwanye ya n'elu.
• The Power Jerk with Pause bụ mgbanwe ebe onye na-ebuli elu na-akwụsịtụ na ala nke dip ahụ tupu ịkwọọ mgbịrịgba n'elu, nke nwere ike inye aka melite ike na nkwụsi ike.

Ibintu byiza bikanagorwa Barbell Ike Jerk?

• Push Presses bụ mmega ahụ ọzọ nwere ike ịkwalite arụmọrụ gị na Barbell Power Jerks, ebe ha na-enyere aka melite ike ịpị elu gị na mgbawa, ihe ndị bụ isi na-eme ihe nke ọma.
• N'ikpeazụ, Clean Pulls nwekwara ike rite uru na arụmọrụ Barbell Power Jerk gị site na imeziwanye ike ịdọrọ gị na draịva hip, nke abụọ dị mkpa n'oge mmalite nke jerk.