Kettlebell jerk

Ayyukan motsa jiki

6K 0 12.02.2017 (bita ta ƙarshe: 21.04.2019)

Kettlebell jerk wani motsa jiki ne wanda masu ɗaukar nauyi da masu ɗora kettlebell suke amfani da shi don haɓaka ƙarfi da fashewar abubuwa cikin tsabta da jerk. Lokacin horarwa ta hanyar gicciye, zaku iya yin wannan motsa jiki ta amfani da ƙyalli ɗaya ko biyu - don haka bawai kawai kuyi aiki mai kyau ba kuma ku ƙara yawan sakamakonku a cikin tsabtace barbell da jerk, amma kuma kuɗa nauyin horo sosai ta hanyar yin aiki mai yawa na ƙarfin tsokoki ke da alhakin matsayin jiki.

A cikin wannan labarin zamu bincika:

1. Menene fa'idar yin motsa jiki;
2. Fasahar motsa jiki;
3. Complexungiyoyin Crossfit waɗanda ke ƙunshe da igiyar motsa jiki.

Amfanin motsa jiki

Menene amfanin kwalliyar kwalliyar kwalliya? Wannan aikin ya sami karbuwa a tsakanin magoya bayan gicciye, ɗagawa da ƙarfi matuƙa saboda gaskiyar cewa yana iya aiki tare da ma'auni masu kyau da ɗaukar nauyin ƙungiyoyin tsoka kamar su quadriceps, glutes, hamstrings and trapezius muscle. Ba kamar matsi na turawa ba (kettlebell ko barbell), turawar baya amfani da tsokoki da dasashi, tunda aikin yana tafiya gaba daya saboda karfin da kafafu suka bayar.

Ta hanyar haɗawa da kettlebell jerk a cikin wasannin motsa jiki na CrossFit, zaku iya yin sabbin dubunnan saiti da jijiyoyin da zasu iya tura saurin wasan ku zuwa iyaka. Bugu da kari, zaku kara karfin fashewar abubuwa da daidaituwa gabaɗaya ta hanyar shigar da tsokoki da yawa.

Fasahar motsa jiki

Yadda za a jerk a kettlebell jerk?

Daya nauyi

Bari mu fara gano yadda ake yin jinginar igiyar ruwa daya daidai:

1. Positionauki wuri farawa: ƙafa kafa-faɗi kafada-nesa, ƙafafu kaɗan a rabe, baya madaidaiciya. Auke nauyi daga bene kuma kulle a cikin wannan matsayi.
2. Muna daga kwalliyar a kirji. Yakamata a aiwatar da motsin saboda motsin zuciyar da aka kirkira ta duwawun duwawun, kokarin kar a hada da biceps da forearms.
   
3. Mun fara yin wasan tsere. Bambanci tsakanin turawa da tura turare na kettlebell shine cewa a cikin turawar turawa muna yin wani irin bambancin na 'yan jaridu dake tsaye, gami da aikin kafa, turawar turawar tana da matukar wahala ta fuskar fasaha Ayyukanmu shine yin ƙoƙari mai fashewa tare da kafafunmu, sannan mu zauna ƙarƙashin aikin kuma mu tsaya tare da shi. Ya kamata a yi motsi da sauri da ƙarfi kamar yadda ya kamata kuma a kasance tare da iska mai ƙarfi; a lokacin da muke zaune a ƙarƙashin bututun ƙarfe (ko kulawa, kamar yadda masu ɗaukar nauyi suka faɗa), ya kamata a riga an gyara shi a madaidaicin hannu.
   
4. Da zaran kettlebell ɗin ya kasance a samanmu, abin da ya rage shi ne tashi tsaye da kuma miƙewa sosai. Bayan haka, sai a sauke kwalliyar a kirji kuma a sake maimaita ta.

Nauyi biyu

Tura nauyin nauyi biyu anyi shi kamar haka:

1. Matsayin farawa daidai yake da na ɗayan kwalliyar kwalliya.
2. Muna dauke nauyin duka biyu zuwa kirji. Mun fara motsi saboda juyawar ƙashin ƙugu, amma mun ɗan karkatar da jiki baya don kamawa masu nauyi kuma nan da nan mu ci gaba zuwa shvung.
   
3. Yanzu muna buƙatar tura ƙusoshin ƙwanƙwasa sama kuma a lokaci guda shiga cikin squat. A lokaci guda, yana da mahimmanci ka sa duwawu ka miƙe tsaye ka kuma daidaita ma'aunin nauyi, kuma ba cikin baka ba - ta wannan hanyar tabbas ba za ka rasa mizanin ka ba kuma cikin sauƙi ka fita daga wurin zama.
   
4. Lokacin da kwalliyar kwalliyar suka tashi sama yadda ya kamata, sai mu gyara su cikin hanun da muka miƙa kuma mu tashi daga wurin zama saboda ƙoƙarin quadriceps.

Fitungiyoyin Crossfit

A cikin tsarin hadaddun da aka gabatar a kasa, zaku iya yin shvung da hannu daya ko biyu. Canza kaya gwargwadon motsa jiki da aka samu a motsa jiki na yau: an yi shi da hannu ɗaya ko biyu lokaci guda.

Kalli bidiyon: Overhead Squat Progression. Overhead Squat Mobility Drills (Mayu 2025).