Kettlebell Yoyera ndi Jerk

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Riikweri.

Ukuxhumana kwe Kettlebell Yoyera ndi Jerk

Kettlebell Clean and Jerk ndi masewera olimbitsa thupi athunthu omwe amalimbitsa mphamvu, mphamvu, kugwirizana, komanso kulimbitsa thupi kwamtima. Ndiwoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba, makamaka omwe ali ndi chidwi ndi masewera olimbitsa thupi kapena masewera olimbitsa thupi. Anthu angasankhe kuchita masewerawa chifukwa sikuti amangomanga minofu ndikuwotcha mafuta, komanso amathandizira kuyenda bwino komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Yoyera ndi Jerk

• Gwirani m'chiuno ndi m'mawondo anu, gwirani kettlebell ndi dzanja limodzi, ndiyeno muikokere paphewa lanu, ndikusunga chigongono chanu pafupi ndi thupi lanu.
• Kettlebell ikafika kutalika kwa phewa, pindani mawondo anu pang'ono ndiyeno muwongole mwachangu ndikukankhira kettlebell pamwamba mpaka mkono wanu utatambasula.
• Gwirani malowa kwakanthawi ndikutsitsa kettlebell mpaka pamapewa anu.
• Pomaliza, bweretsani kettlebell pansi pakati pa mapazi anu mwadongosolo ndikubwereza masewerawo ndi dzanja lina.

Izinto zokwenza Kettlebell Yoyera ndi Jerk

• **Smooth Transition:** Cholakwika chofala ndikusasintha bwino kuchoka paukhondo kupita kujoka. Mutakweza kettlebell paphewa lanu (yoyera), muyenera kusinthana bwino, zomwe zimaphatikizapo kukankhira kettlebell pamwamba. Pewani kuyimitsa kapena kutaya mphamvu pakati pa mayendedwe awiriwa.
• **Malo Adzanja:** Dzanja lanu likhale lowongoka komanso lolimba mukamagwira ketulo. Cholakwika chofala ndikulola dzanja kupindikira kumbuyo ndikulemera kwa kettlebell. Izi zingayambitse kupsinjika kwa dzanja kapena kuvulala.
• **Pewani Hyperextension:** Mukamachita kugwedezeka, samalani kuti musatengeke

Kettlebell Yoyera ndi Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Yoyera ndi Jerk?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kettlebell Clean and Jerk. Komabe, ndikofunikira kuti muyambe ndi kettlebell yopepuka ndikuyang'ana kwambiri kuwongolera mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse bwino musanafike ndikuziziritsa pambuyo pake. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu ndi luso lanu zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Yoyera ndi Jerk?

• The Double Kettlebell Clean and Jerk imaphatikizapo kugwiritsa ntchito ma kettlebell awiri nthawi imodzi, kupereka kulimbitsa thupi kwambiri kwa thupi lanu lakumtunda ndi pachimake.
• Kettlebell Clean, Squat ndi Jerk ndi kusiyana komwe kumaphatikizapo squat pakati pa zoyera ndi zowonongeka, kuwonjezera zovuta zowonjezera ndikugwira ntchito m'munsi mwa thupi kwambiri.
• Kettlebell Hang Clean ndi Jerk imayamba ndi kettlebell mu malo a 'hang' osati kuchokera pansi, kuyang'ana kwambiri kumtunda wa thupi ndi zochepa pazitsulo zam'mbuyo.
• Kettlebell Clean and Push Jerk ndi kusiyana komwe, m'malo mwa chikhalidwe chachikhalidwe, mumapanga phokoso lopanda mphamvu, lomwe limafuna mphamvu zambiri kuchokera ku miyendo ndi m'chiuno komanso zochepa kuchokera kumtunda wapamwamba.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Yoyera ndi Jerk?

• Goblet Squat ndi ntchito ina yowonjezera, chifukwa imathandiza kumanga mphamvu zochepa za thupi ndi kukhazikika, zonse zomwe zili zofunika kuti mukhale ndi mawonekedwe oyenera komanso oyenerera panthawi yoyera ndi yowopsya.
• Potsirizira pake, Turkey Get-Up ndi ntchito yothandizana kwambiri chifukwa imapangitsa kuti thupi likhale ndi mphamvu, kugwirizana, ndi kulinganiza, zonse zomwe ndizofunikira kwambiri pochita bwino Kettlebell Clean ndi Jerk.