Dumbbell Hang Oyera ndi Jerk

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Migergo

Ukuxhumana kwe Dumbbell Hang Oyera ndi Jerk

The Dumbbell Hang Clean and Jerk ndi masewera olimbitsa thupi amphamvu, athunthu omwe amawonjezera mphamvu, mphamvu, ndi mphamvu, makamaka kulunjika mapewa, msana, chiuno, ndi miyendo. Ndi yabwino kwa othamanga, onyamula zitsulo, ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito, kugwirizana, ndi kuphulika. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amathandizira kukula kwa minofu, kumathandizira kagayidwe kachakudya pakutayika kwamafuta, komanso kumapangitsa kuti masewerawa aziyenda bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Hang Oyera ndi Jerk

• Gwirani mawondo anu pang'ono, kenaka tambasulani m'chiuno, mawondo, ndi akakolo anu panthawi imodzimodziyo mukukoka ma dumbbells mpaka mapewa anu, kusunga zolemera pafupi ndi thupi lanu ndikugwedeza manja anu pansi pa zolemera pamene zikufika kutalika kwa mapewa.
• Pamalo "oyera" awa, manja anu ayenera kuyang'anizana wina ndi mzake ndipo ma dumbbells ayenera kukhala pamapewa anu ndikuloza kutsogolo.
• Kenaka, pindani mawondo anu pang'ono kachiwiri ndikukankhira ndi miyendo yanu kwinaku mukukankhira ma dumbbells molunjika pamwamba, mukutambasula manja anu mu "kugwedeza".
• Tsitsani ma dumbbells kumbuyo kwa mapewa anu, kenako mpaka pamalo opachika, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Hang Oyera ndi Jerk

• **Gwiritsani Ntchito Kunenepa Moyenera**: Cholakwika chimodzi chofala ndikugwiritsa ntchito kulemera kwambiri. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Yambani ndi kulemera komwe mungathe kupirira bwino ndikuwonjezera pang'onopang'ono pamene mukukula.
• **Njira Yopumira**: Kupuma koyenera ndikofunikira panthawi iliyonse yolimbitsa thupi. Kwa Dumbbell Hang Clean and Jerk, tulutsani mpweya pamene mukukweza zolemera ndikuzipumira pamene mukuzitsitsa. Izi zidzakuthandizani kusunga mphamvu zanu

Dumbbell Hang Oyera ndi Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Hang Oyera ndi Jerk?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Hang Clean ndi Jerk, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muphunzire mawonekedwe ndi luso kaye. Zochita izi zimaphatikizapo ziwalo zingapo ndi magulu a minofu, kotero mawonekedwe oyenera ndi ofunikira kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe amakutsogolerani poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Hang Oyera ndi Jerk?

• The Barbell Hang Clean ndi Jerk ndi kusiyana kwina komwe wothamanga amagwiritsa ntchito barbell, yomwe imalola kulemera kwakukulu ndikugwira mikono yonse nthawi imodzi.
• The Single-Arm Dumbbell Hang Clean and Jerk ndikusintha komwe mkono umodzi wokha umagwiritsidwa ntchito panthawi imodzi, kuyang'ana kwambiri mphamvu za unilateral ndi kukhazikika.
• Dumbbell Squat Clean ndi Jerk ndi kusiyana komwe kumaphatikizapo squat mu kayendetsedwe kake, kuonjezera kugwirizanitsa kwa minofu yapansi ya thupi.
• Dumbbell Power Clean and Jerk ndi mtundu womwe wothamanga amatha kulemera pang'ono pang'onopang'ono m'malo mochita masewera olimbitsa thupi, kutsindika mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Hang Oyera ndi Jerk?

• Push Presses: Ntchitoyi imathandizira kulimbitsa mphamvu ndi mphamvu m'mapewa ndi ma triceps, zomwe ndizofunikira kwambiri pagawo la Dumbbell Hang Clean and Jerk, komanso zimathandizira kukonza gawo loyendetsa.
• Zowonongeka: Zochitazi zimalimbitsa chingwe chakumbuyo, chomwe chili chofunikira pazigawo zonse zoyera ndi zowonongeka za Dumbbell Hang Clean ndi Jerk, komanso zimathandiza kukonza gawo loyamba la kukoka koyera.