Squat Jerk

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

Ukuxhumana kwe Squat Jerk

The Squat Jerk ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu, kusinthasintha, ndi kugwirizana kuti apititse patsogolo masewera olimbitsa thupi. Ndi yabwino kwa weightlifters, CrossFitters, ndi othamanga omwe akuyang'ana kuti apititse patsogolo mphamvu zawo ndi kusinthasintha. Kuchita nawo ma Squat Jerks kungapangitse kuwonjezeka kwa mphamvu ya mwendo, kukhazikika kwapamwamba, ndi kuwongolera kwapakati, zomwe zimapangitsa kuti zikhale zofunikira zowonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat Jerk

• Chitani squat popinda mawondo anu ndikukankhira m'chiuno, kusunga chifuwa chanu ndi msana wanu molunjika.
• Pamene mukuyimirira kuchokera ku squat, gwiritsani ntchito mphamvuyo kukankhira barbell pamwamba, kutambasula manja anu mokwanira.
• Tsopano, tsitsani thupi lanu mwachangu pamalo opindika kachiwiri, nthawi ino ndi nsonga yotchinga, kuwonetsetsa kuti mikono yanu yatambasulidwa komanso msana wanu ndi wowongoka.
• Imirirani kuchokera pa squat yachiwiri, kusunga barbell pamwamba, kenaka tsitsani mosamala mapewa anu kuti mutsirize kubwereza kamodzi.

Izinto zokwenza Squat Jerk

• Fomu Yolondola: Cholakwika chofala kwambiri ndi mawonekedwe osayenera. Yambani ndi mapazi anu m'lifupi-m'lifupi mwamapewa ndipo barbell ili pamapewa anu. Pamene mukukankhira barbell m'mwamba, tambani miyendo yanu kukhala squat. The barbell ayenera kuthera molunjika pamwamba pa mutu wanu, ndi manja anu mokwanira. Onetsetsani kuti msana wanu ndi wowongoka ndipo pachimake chanu chikugwira ntchito nthawi yonseyi kuti musavulale.
• Mayendedwe Oyendetsedwa: Osathamangira kuyenda. The squat jerk imafuna kulamulira kwakukulu ndi kulinganiza. Onetsetsani kuti mukuchita gawo lililonse la kukweza - kuviika, kuyendetsa, ndi kuchira - pang'onopang'ono komanso mwadala. Izi sizimangoteteza kuvulala komanso zimakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi.
• Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kunyamula zolemera kwambiri. Yambani ndi kulemera kokhoza kutheka

Squat Jerk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat Jerk?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Squat Jerk, koma ndikofunika kuzindikira kuti ndi kayendetsedwe kake kamene kamafuna mphamvu zambiri, kusinthasintha, ndi luso. Ndibwino kuti tiphunzire ndikuchita izi moyang'aniridwa ndi akatswiri ophunzitsidwa bwino kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Zingakhale zothandiza kuyamba ndi masewera olimbitsa thupi osavuta monga ma squats akutsogolo ndi makina osindikizira apamwamba kuti mupange mphamvu ndi luso lofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat Jerk?

• Push Jerk imaphatikizapo chonyamulira kukankhira belu pamwamba ndikugwetsa pansi pake pang'ono, koma osati squat yonse.
• The Split Jerk ndi kusiyana kwina komwe wonyamulira amakankhira belu kumutu kwinaku akugawaniza miyendo yawo kukhala ngati lunge.
• The Clean and Jerk ndi kukweza kwa magawo awiri kumene wonyamulayo amayamba kuyeretsa barbell mpaka mapewa, ndiyeno akugwedeza pamwamba, nthawi zambiri amatera pamalo otsetsereka.
• The Behind-the-Neck Jerk ndi kusiyana kumene wonyamulayo amayamba ndi barbell atayikidwa kumbuyo kwa khosi lawo, ndiyeno amakankhira pamwamba ndikugwera mu squat.

Izinto zokufunda ezishisa ezivumelekile Squat Jerk?

• Zosindikizira zapamwamba zimakhala zopindulitsa chifukwa zimayang'ana paphewa ndi minofu ya mkono yomwe imagwiritsidwa ntchito pamwamba pa Squat Jerk, kupititsa patsogolo luso lokweza zolemera kwambiri komanso kupititsa patsogolo mphamvu za thupi lonse.
• Kukoka Koyera ndi ntchito ina yomwe imathandizira Squat Jerks; imatsanzira gawo loyamba la kayendetsedwe ka jerk, kuthandiza kupititsa patsogolo kuphulika, kugwirizanitsa, ndi nthawi, zonse zomwe zili zofunika kwambiri pochita bwino Squat Jerk.