Barbell Power Jerk

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

Ukuxhumana kwe Barbell Power Jerk

Barbell Power Jerk ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri mapewa, mikono, ndi pachimake, komanso kulimbitsa miyendo ndikuwongolera kulumikizana kwathunthu. Zochita izi ndizoyenera kwa okonda masewera olimbitsa thupi apakatikati, makamaka omwe akuchita masewera olimbitsa thupi, CrossFit, kapena masewera omwe amafunikira mphamvu zophulika. Anthu angasankhe kuphatikiza Barbell Power Jerk muzochita zawo zolimbitsa thupi kuti awonjezere mphamvu, kupititsa patsogolo masewera olimbitsa thupi, komanso kupanga minofu yowonda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Power Jerk

• Kwezani mipiringidzo pachoyikapo ndikuyiyika pachifuwa chanu chakumtunda ndi mapewa, ndikukweza zigono zanu m'mwamba komanso kutsogolo kwa bala.
• Tsitsirani thupi lanu kuti lizigwedezeka pang'ono, kenaka kankhirani mmwamba mwamphamvu kupyola zidendene zanu, pogwiritsa ntchito mphamvu kuti muthandize kukankhira barbell pamwamba.
• Pamene barbell ikufika pamtunda wake wapamwamba kwambiri, mwamsanga mugwetse thupi lanu pansi pa malo a squat, pamene mukutambasula manja anu kuti mugwire barbell pamwamba.
• Imirirani molunjika kuti mutsirize kukweza, kenaka tsitsani barbell mosamala pachifuwa chanu kapena pamalo opangira mphamvu kuti mumalize masewerawa. Bwerezani ndondomeko ya chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Power Jerk

• **Mapazi Olondola**: Cholakwika chimodzi chofala ndi kupondaponda kosayenera. Mukakankhira barbell mmwamba, mapazi anu azisuntha pang'ono kumbali, osati kutsogolo kapena kumbuyo. Izi zimapereka bata ndi kukhazikika panthawi yokweza.
• **Gwiritsani Ntchito Miyendo Yanu**: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito manja anu okha kukweza mipiringidzo. Kugwedeza mphamvu ndi thupi lonse, kotero muyenera kugwiritsa ntchito miyendo yanu kupanga mphamvu zambiri. Phimbani mawondo anu ndi m'chiuno kuti mulowe pansi, kenaka muwatambasule mwamphamvu kuti akankhire barbell mmwamba.
• ** Njira Yowongoka ya Bar **: Sungani njira ya bar mowongoka momwe mungathere. Kulakwitsa kofala ndikusiya barbell ikugwedezeka kutsogolo kapena kumbuyo, zomwe zingayambitse kukweza kapena kuvulala

Barbell Power Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Power Jerk?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Power Jerk, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale belu lokhalokha kuti muphunzire lusolo. Zochita izi zimafuna kugwirizana kwambiri komanso kuchita bwino, choncho ndikofunikira kuphunzira mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri kukutsogolerani poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa bwino musanayambe ndikuwonjezera kulemera pang'onopang'ono pamene mukupeza mphamvu ndi chidaliro.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Power Jerk?

• The Split Jerk ndi mtundu winanso, pomwe wonyamulayo amakankhira chotchinga cham'mwamba ndikudula miyendo yawo molunjika kuti agwire bala.
• The Squat Jerk ndi kusinthika kwapamwamba kwambiri, kumene wonyamulayo amakankhira barbell pamwamba ndikugwera pamalo odzaza kuti agwire bala.
• The Behind-The-Neck Jerk ndi mtundu wina, kumene wonyamulayo amayamba ndi barbell atapumira kumbuyo kwa mapewa awo, m'malo mwa kutsogolo, asanakankhire pamwamba.
• The Power Jerk with Pause ndikusintha komwe wonyamula amayima pansi pa diphu asanayendetse chitsulocho, chomwe chingathandize kupititsa patsogolo mphamvu ndi bata.

Izinto zokufunda ezishisa ezivumelekile Barbell Power Jerk?

• Push Presses ndi masewera enanso omwe amatha kukulitsa magwiridwe antchito anu mu Barbell Power Jerks, chifukwa amathandizira kukulitsa mphamvu yanu yolimbikira komanso kuphulika, zomwe ndizofunikira kwambiri pochita bwino.
• Pomaliza, Zokoka Zoyera zitha kupindulitsanso ntchito yanu ya Barbell Power Jerk pokweza mphamvu zanu zokoka ndi ntchafu, zonse zomwe zili zofunika kwambiri panthawi yoyamba ya kugwedezeka.