Barbell Split Jerk

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Split Jerk

The Barbell Split Jerk ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa mapewa, mikono, ndi miyendo pomwe amathandizira kugwirizanitsa thupi lonse ndi kukhazikika. Ndi yoyenera kwa othamanga, onyamula zitsulo, ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zophulika ndi mphamvu zogwirira ntchito. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakulimbikitseni kwambiri kuchita masewera olimbitsa thupi, kupangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta, ndikuthandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Split Jerk

• Kanikizani barbell pachoyikapo ndikuchisiya icho chikhazikike pa collarbone kapena pachifuwa chapamwamba, kenaka bwererani kuchokera pachimake ndikufika pagawo logawanika ndi phazi limodzi kutsogolo ndi phazi lina kumbuyo.
• Gwirani mawondo anu pang'ono ndiyeno tambasulani miyendo ndi manja mwachangu kuti mukankhire chotchinga m'mwamba, nthawi yomweyo ndikugawaniza miyendo yanu kuti ina ipite patsogolo ndipo inayo ibwerere chammbuyo.
• Pamene barbell ili pamwamba, sinthani mapazi anu kuti akhale ofanana komanso molunjika pansi pa m'chiuno mwanu pamene mukukweza manja anu ndi barbell.
• Pang'onopang'ono tsitsani barbell kumbuyo kwa chifuwa kapena collarbone, kenako pita patsogolo kuti mubwezere chotchingacho, ndikumaliza kubwereza kamodzi kwa masewera olimbitsa thupi a Barbell Split Jerk.

Izinto zokwenza Barbell Split Jerk

• **Malo Olondola a Barbell**: Belulo liyenera kugwiridwa kutsogolo kwa mapewa anu ndikugwira kwathunthu, osati nsonga za chala, ndipo zigononi zikulozera kutsogolo. Manja anu ayenera kukhala kunja kwa mapewa anu. Kuyika ma barbell molakwika kungayambitse kutayika bwino komanso kuvulala komwe kungachitike.
• **Gwiritsani Ntchito Miyendo Yanu, Osati Mikono Yanu Yokha**: Mphamvu ya kugawanikana kumachokera m'miyendo ndi m'chiuno, osati manja okha. Muyenera kukankhira ndi miyendo yanu kuti mupange mphamvu yokwera pamwamba pa barbell, kenaka mugawane miyendo yanu ndikugwetsa pansi pa bar. Kulakwitsa kofala ndiko kudalira kwambiri mphamvu ya mkono,

Barbell Split Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Split Jerk?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Split Jerk, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale belu lopanda masikelo kuti muphunzire mawonekedwe ndi njira yoyenera. Zochita izi zimafuna kukhazikika, kugwirizana, ndi mphamvu. Ndibwino kuti mukhale ndi mphunzitsi wanu kapena mphunzitsi kuti akutsogolereni muzolimbitsa thupi poyamba kuti mupewe kuvulala kulikonse. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kupititsa patsogolo kuyenera kukhala pang'onopang'ono komanso pang'onopang'ono, kuonjezera zolemera pokhapokha ngati muli omasuka komanso otsimikiza ndi kayendetsedwe kake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Split Jerk?

• The Power Jerk ndikusintha kwina komwe wokweza amakankhira belu kumutu kwinaku akusunga mapazi awo pamalo omwewo, popanda kugawanika.
• The Squat Jerk ndikusintha kovutirapo komwe wokweza amagwera pamalo a squat pomwe akukankhira barbell pamwamba.
• Push Jerk ndi yofanana ndi Power Jerk, koma wonyamulayo amagwada mawondo awo ndikukankhira thupi lawo pansi pa barbell, ndikutha ndi squat.
• The Clean and Jerk ndi kukweza kwa magawo awiri kumene woyendetsa amayamba kuyeretsa barbell mpaka mapewa, ndiyeno amapanga kugawanika kuti akankhire pamwamba.

Izinto zokufunda ezishisa ezivumelekile Barbell Split Jerk?

• Makanikiziro amapindulitsa chifukwa amathandizira kulimbitsa mphamvu yakumtunda kwa thupi, makamaka m'mapewa ndi ma triceps, zomwe ndizofunikira pakukweza pamwamba pa Barbell Split Jerk.
• Overhead Lunges amathanso kuthandizira magwiridwe antchito a Barbell Split Jerk pomwe amathandizira kulimbitsa thupi, kukhazikika, komanso kulumikizana, zonse zomwe ndizofunikira pakugawanika komanso kugwira ntchito mopitilira muyeso.