Barbell Split Jerk

• Kōaro Tinana: Te mahi ingoa i ngā raraunga ā-roto.
• Taputapu: Purutai.

Whakataki ki te Barbell Split Jerk

Ko te Barbell Split Jerk he mahi kaha e whakapakari ana i nga pakihiwi, ringa me nga waewae i te wa e whakanui ana i te ruruku tinana me te toenga. He pai mo nga kaitäkaro, kaikawe taumaha, me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i o raatau mana pahū me te kaha mahi. Ko te whakauru i tenei mahi ki roto i o mahi ka taea te whakanui ake i to mahi hakinakina, te whakangawari ake i nga mahi o ia ra, me te whai waahi ki te whakahaerenga whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Barbell Split Jerk

• Panahia te peera mai i te whatanga ka waiho kia tau ki runga i to korokoro, o runga uma ranei, ka hoki whakamuri mai i te whatanga ka noho wehe me tetahi waewae ki mua me tetahi waewae ki muri.
• Whakapikohia o turi katahi ka tere toro atu o waewae me o ringaringa ki te pana i te pere ki runga, ka wehea o waewae kia haere whakamua tetahi, kia hoki whakamuri tetahi.
• Kia eke te paera ki runga ake, whakatikahia o waewae kia whakarara, kia tika ki raro i ou hope, me te pupuri tonu i o ringaringa kia u tonu.
• Me ata whakahekea te barbell ki to uma, ki to kaokao ranei, ka anga whakamua ki te whakahoki i te paera ki te whatanga, me te whakaoti i tetahi o nga mahi a Barbell Split Jerk.

Nga Tohu mō te Whakaputa Barbell Split Jerk

• **Whakatika i te Turanga Barbell**: Me mau te paera ki mua o o pakihiwi me te mau tonu, kaua ki nga maihao, me nga tuke e anga whakamua ana. Me noho noa o ringaringa ki waho o o pakihiwi. Ko te he o te tuunga paera ka paheke te toenga me te whara pea.
• **Whakamahia o Waewae, Kaua ko o Ringa anake**: Ko te kaha o te maataki wehe ka puta mai i nga waewae me nga hope, ehara i nga ringaringa anake. Me pana koe me o waewae kia piki ake te torohaki i runga i te paera, katahi ka tere wehea o waewae ka taka ki raro i te pae. He hapa noa ko te whakawhirinaki nui ki te kaha o te ringaringa,

Barbell Split Jerk He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Split Jerk?

Ae, ka taea e te hunga timata te mahi Barbell Split Jerk, engari he mea nui ki te tiimata me te taumaha marama, me te paera kore taumaha ranei hei ako i te ahua me te tikanga tika. Ko tenei mahi e hiahia ana kia nui te pauna, te whakakotahi me te kaha. E tino taunaki ana kia whai kaiwhakangungu whaiaro, kaiako ranei hei arahi i a koe i roto i nga mahi i te tuatahi kia kore ai e whara. Pērā ki ngā mahi korikori, me puhoi me te āta haere te haere, me te whakanui ake i nga taumahatanga ina watea me te maia ki te korikori.

He aha ngā rerekētanga māori o te Barbell Split Jerk?

• Ko te Power Jerk tetahi atu momo rerekee ka panaia e te kaikawe te paera ki runga ake i te wa e mau tonu ana o ratou waewae ki te tuunga kotahi, me te kore he wehenga.
• Ko te Squat Jerk he rerekee uaua ake ka taka te kaikawe ki roto i te tuunga squat katoa i te wa e pana ana te paera ki runga.
• He rite te Push Jerk ki te Power Jerk, engari ka piko nga turi a te kaikawe ka panaia to ratau tinana ki raro i te paera, ka mutu i roto i te tuunga tupapaku.
• Ko te Clean and Jerk he ara e rua-waahanga ka horoia e te kaikawe te paera ki runga ki nga pakihiwi, katahi ka mahi i te riipene wehe hei pana ki runga.

He aha ngā mahi whakapaipai mō te Barbell Split Jerk?

• Ka whai hua nga Push Press na te mea ka awhina i te whakapai ake i te kaha o te tinana o runga, otira ki nga pakihiwi me nga triceps, e tika ana mo te wahanga hiki ake o te Barbell Split Jerk.
• Ka taea hoki e Overhead Lunges te tautoko i nga mahi i roto i te Barbell Split Jerk i a raatau e whakapai ake ana i te kaha o te tinana, te toenga, me te ruruku, he mea tino nui enei katoa mo te waahi wehe me te pupuri i runga i te mahunga o te korikori.