Squat Jerk

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

Ijambo ryo kuri Squat Jerk

Squat Jerk bụ mmega ahụ siri ike nke na-ejikọta ike, mgbanwe, na nhazi iji melite arụmọrụ egwuregwu n'ozuzu ya. Ọ dị mma maka ndị na-ebu ibu, CrossFitters, na ndị na-eme egwuregwu na-achọ ịkwalite ike na ike ha. Ịbanye na Squat Jerks nwere ike iduga mmụba nke ike ụkwụ, melite nkwụsi ike n'elu, na njikwa isi, na-eme ka ọ bụrụ ihe mgbakwunye bara uru na usoro ahụike ọ bụla.

Kubahiriza: Ijambo kwa Ikirari Squat Jerk

• Mee squat site n'igbu ikpere gị na ịkwanye úkwù gị azụ, na-eme ka obi gị dị elu na azụ gị kwụ ọtọ.
• Ka ị na-ebili site na squat ahụ, jiri ike mee ka mgbịrịgba n'elu, gbatịa ogwe aka gị nke ọma.
• Ugbu a, tinye ahụ gị ngwa ngwa n'ọnọdụ squat nke abụọ, oge a na-eji mgbịrịgba n'elu, hụ na ogwe aka gị gbatịpụrụ nke ọma na azụ gị kwụ ọtọ.
• Bilie site na squat nke abụọ, na-edebe barbell ahụ n'elu, wee jiri nlezianya wetuo barbell ahụ n'ubu gị ka ịmechaa otu ugboro ugboro.

Komeza kuganiriza Squat Jerk

• Ụdị ziri ezi: mmejọ a na-emekarị bụ ụdị na-ekwesịghị ekwesị. Malite na ụkwụ gị n'obosara-obosara na barbell na-adabere n'ubu gị. Ka ị na-ebuli mgbịrịgba ahụ elu, kewaa ụkwụ gị ka ọ bụrụ ebe squat. Mgbọrọgwụ ahụ kwesịrị ịkwụsị ozugbo n'elu isi gị, na-agbatị aka gị nke ọma. Jide n'aka na azụ gị kwụ ọtọ na isi gị na-etinye aka na mmegharị ahụ niile iji zere mmerụ ahụ.
• Mmegharị a na-achịkwa: Adịla ngwa ngwa mmegharị ahụ. Ngwunye squat na-achọ ọtụtụ njikwa na nguzozi. Jide n'aka na ị na-arụ akụkụ ọ bụla nke mbuli elu - itinye, mbanye, na mgbake - nwayọọ nwayọọ na ụma. Ọ bụghị nanị na nke a na-egbochi mmerụ ahụ kamakwa ọ na-enyekwara gị aka inweta ihe kacha mma na mmega ahụ.
• Ibu Kwesịrị Ekwesị: Mmejọ ọzọ a na-emekarị bụ ibuli oke ibu. Malite na ibu arọ nwere ike ijikwa

Squat Jerk Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Squat Jerk?

Ee, ndị mbido nwere ike ime mgbatị ahụ Squat Jerk, mana ọ dị mkpa iburu n'obi na ọ bụ mmegharị siri ike nke chọrọ ike dị mma, mgbanwe na usoro. A na-atụ aro ka ị mụta ma na-eme mmega ahụ n'okpuru nlekọta nke ọkachamara zụrụ azụ iji hụ na ụdị kwesịrị ekwesị na igbochi mmerụ ahụ. Ọ nwere ike ịba uru ịmalite site na mmega ahụ dị mfe dị ka squats n'ihu na ịpị elu iji wulite ike na usoro dị mkpa.

Ibintu byinshi bijyanye no kwa Squat Jerk?

• Push Jerk na-agụnye onye na-ebuli elu na-ebugharị barbell n'elu wee daa n'okpuru ya ntakịrị, mana ọ bụghị n'ime squat zuru ezu.
• Split Jerk bụ mgbanwe ọzọ ebe onye na-ebuli elu na-ebuli barbell n'elu ka ọ na-ekewa ụkwụ ha n'ọnọdụ dị ka ngụgụ.
• Clean and Jerk bụ ihe ebuli akụkụ abụọ ebe onye na-ebuli elu na-ebu ụzọ hichaa barbell ahụ n'ubu, na-atụgharị ya n'elu, na-agbadakarị n'ọnọdụ squat.
• The Behind-the-Neck Jerk bụ mgbanwe ebe onye na-ebuli elu na-amalite na barbell etinyere n'azụ olu ha, wee tulie ya n'elu wee daa n'ime squat.

Ibintu byiza bikanagorwa Squat Jerk?

• Mpịakọta n'elu na-aba uru n'ihi na ha na-elekwasị anya n'ubu na akwara ogwe aka a na-eji na akụkụ elu nke Squat Jerk, na-eme ka ikike ibuli ibu dị arọ ma na-eme ka ike elu ahụ dịkwuo elu.
• Pull dị ọcha bụ mmega ahụ ọzọ na-emeju Squat Jerks; ọ na-eme ka akụkụ mbụ nke mmegharị ahụ jerk, na-enyere aka melite mgbawa, nhazi, na oge, ihe niile dị mkpa maka imezu Squat Jerk na-aga nke ọma.