Barbell Jerk Dip Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Jerk Dip Squat

Barbell Jerk Dip Squat ndi masewera olimbitsa thupi omwe amayang'ana makamaka miyendo, mapewa, ndi pachimake, kuthandizira kukulitsa mphamvu, mphamvu, ndi kukhazikika. Zochita izi ndi zabwino kwa onyamula maweightlifters, othamanga, kapena aliyense amene akufuna kupititsa patsogolo kulimba kwawo komanso mphamvu zawo zogwirira ntchito. Kuchita masewera olimbitsa thupi kungathandize kukonza njira zonyamulira, kulimbikitsa mphamvu zophulika, komanso kupititsa patsogolo masewera olimbitsa thupi, zomwe zimapangitsa kuti zikhale zofunikira kwambiri pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Jerk Dip Squat

• Tsitsani thupi lanu kukhala theka-squat popinda mawondo ndikukankhira m'chiuno, kuonetsetsa kuti msana wanu ndi wowongoka ndipo mukuyang'ana kutsogolo.
• Yendetsani thupi lanu m'mwamba ndikukankha zidendene zanu, ndipo pamene mukukwera, kanikizani zitsulozo pamwamba ndikutambasula manja anu mokwanira.
• Pamene barbell ili pamwamba, pindani mwamsanga mawondo anu ndikugweranso pamalo otsetsereka, ndikugwiranso barbellyo motalikirapo.
• Imirirani mmbuyo pa malo oyambira, tsitsani barbell kumbuyo kwa mapewa anu, ndikubwereza chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Jerk Dip Squat

• Mayendedwe Oyendetsedwa: Kulakwitsa kofala ndikuthamangitsa mayendedwe. Kuti mukhale otetezeka komanso ogwira mtima, gawo la dip ndi drive la jerk liyenera kuyendetsedwa komanso losalala. Tsitsani thupi lanu powerama pa mawondo ndi m'chiuno, kusunga chiuno chanu chowongoka. Kuviika kuyenera kukhala kwaufupi, kuyenda mwachangu, osati kusweka kwathunthu.
• Yendetsani M'mwamba: Mukatha kuviika, nthawi yomweyo yendetsani m'mwamba potambasula mawondo anu ndi m'chiuno. Mphamvu ya jerk imachokera pagalimoto yokwera iyi, osati m'manja mwanu. Mapazi anu ayenera kuchoka pansi ndikugawanika kukhala malo olowera, phazi limodzi kutsogolo ndi kumbuyo, pamene mukukankhira barbell pamwamba.
• Limbikitsani Thupi Lanu

Barbell Jerk Dip Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Jerk Dip Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Jerk Dip Squat, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochitazi zimakhala ndi mayendedwe ovuta kwambiri, choncho ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse kuti zachitika molondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Jerk Dip Squat?

• The Power Jerk: M'malo mogawaniza miyendo yanu monga momwe zimakhalira, mumaviika kenako ndikukankhira pamwamba pomwe mapazi anu ali pamalo omwewo.
• Push Press: Kusiyanaku kumaphatikizapo kuviika pang'ono ndikugwiritsira ntchito miyendo ndi manja anu pamodzi kukankhira belu pamwamba.
• The Clean and Jerk: Izi zimaphatikiza zoyera, zomwe zimabweretsa barbell kuchokera pansi mpaka mapewa anu, ndi kugwedezeka, komwe kumayendetsa barbell pamwamba.
• The Behind-The-Neck Jerk: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell kumbuyo kwa khosi lanu, kuviika, ndiyeno kukankhira barbell pamwamba.

Izinto zokufunda ezishisa ezivumelekile Barbell Jerk Dip Squat?

• Push Press: Makina osindikizira amathandizira Barbell Jerk Dip Squat chifukwa amathandiza kupititsa patsogolo mphamvu ndi mphamvu, zomwe ndizofunikira pa kayendetsedwe ka jerk. Zimathandizanso kupanga deltoids, triceps, ndi minofu ya pachifuwa chapamwamba, kupereka mphamvu yapamwamba ya thupi.
• Kuthamanga Kwambiri: Kuthamanga kwapamwamba ndi masewera olimbitsa thupi owonjezera chifukwa amapangitsa kuyenda, kukhazikika, ndi kusinthasintha, zomwe ziri zofunika kwambiri kwa Barbell Jerk Dip Squat. Zochita izi zimalimbitsanso thupi lapansi ndi pachimake, ndikupititsa patsogolo mphamvu yapamwamba yofunikira pa gawo la jerk la kukweza.