Dumbbell jerk cikin almakashi

Ayyukan motsa jiki

5K 0 03/08/2017 (bita ta karshe: 03/31/2019)

Baya ga sanannun sanannun atisaye don CrossFit, akwai kyawawan ayyuka masu yawa, amma waɗanda ba a cancanci sakewa ba. Ofayansu shine Dumbbell Hang split fisge. Wannan aikin ya dace da duka 'yan wasa masu farawa da kwararru. Zai taimaka don ƙarfafa ƙarfin hali, famfo biceps, triceps, cinya da tsokoki maraƙi. Domin aiwatar da motsa jiki, kuna buƙatar dumbbells waɗanda suke da kyau cikin nauyi.

Fasahar motsa jiki

Dumbbell jerk cikin almakashi yana buƙatar ɗan wasan ya dage sosai da dabarun aiwatarwa don samun tasirin da ake buƙata kuma kada ya ji rauni. Idan dan wasa yayi duk abubuwan daidai, to zai iya yin aiki da yawa na kungiyoyin tsoka ba tare da hadarin rauni ba. Don aiwatar da almakashi dumbbell jerk yadda yakamata, dole ne:

1. Tsaya kusa da dumbbell da ke kwance a ƙasa. Zauna don kayan wasanni, ɗauka a hannunka, lanƙwasa kaɗan tare da bayanku madaidaiciya, lankwasa gwiwoyinku.
   
2. Tare da jerk, ɗaga dumbbell ɗin a saman kanka. Yayin motsin hannu, dan wasan yana bukatar tsalle, yana sanya kafa daya a gaba dayan kuma a baya.
   
3. Gyara matsayin hannunka a cikin aikin motsa jiki na sama, tsaya tare da kafarka kafada-fadi nesa ba kusa ba, sa'annan ka sauke kayan wasanni zuwa matakin duwawunka.
   
4. Maimaita motsi sau da yawa.

Yana da mahimmanci sosai cewa kar kuji damuwa yayin jingina dumbbell cikin almakashi. Motsa jiki kawai tare da kayan wasanni wanda zaka iya ɗaga kai sama. Kula da lafiyarku, bincika dumbbells don ƙarfi kafin fara horo.

Trainingungiyoyin horarwa na Crossfit

Yayin aiwatar da dumbbell a cikin almakashi, zaka iya amfani da dumbbells daban-daban na nauyi - a farkon aikin motsa jiki kayi amfani da kayan aiki masu nauyi, zuwa karshen zaka iya maye gurbinsa da wanda ya fi wuta.

Muna ba ku saiti biyu na motsa jiki don amfani a cikin aikin horo, ɗauke da dumbbell jerk cikin almakashi.

Kalli bidiyon: Single Arm Dumbbell Power Clean and Jerk (Agusta 2025).