-Aya daga cikin dumbbell jerk daga bene

Ayyukan motsa jiki

9K 0 15.12.2016 (sabuntawa ta ƙarshe: 01.07.2019)

Hannun dumbbell dumbbell daga bene bene motsa jiki ne mai fashewa gama gari a cikin CrossFit da ƙarfi mai ƙarfi. A hakikanin gaskiya, kwace dumbbell mai hannu daya wani nau'i ne na gyare-gyaren karba mai dauke da nauyi, kodayake an samu wasu canje-canje masu mahimmancin gaske. Wannan aikin yana nufin haɓaka ayyukanmu, ƙarfin fashewar abubuwa, sassauci da daidaito. Hakanan akwai nau'ikan dabarun aiwatar da wannan motsa jikin tare da butar dutsen, amma ban ga wasu manyan bambance-bambancen fasaha ba, baya ga fifita hannu, tsakanin su.

A yau zamu bincika:

1. Me yasa kuke buƙatar yin jakar dumbbell da hannu ɗaya;
2. Yadda ake yin dumbbell power jerk yadda yakamata;
3. Complexungiyoyin Crossfit masu ɗauke da wannan aikin.

Me yasa ake bukatar wannan motsa jiki?

Umbaƙƙarfan dumbbell ya dace sosai da waɗancan 'yan wasa waɗanda ke da matsala da ƙarfin fashewar tsokoki na ƙafafu da ɗamarar kafaɗa. Awarewar jiki kamar ƙarfin fashewa yana da mahimmanci a cikin wasanni kamar giciye, kokawa, gudu, bobsleigh, da sauransu. Godiya ne ga ikon fashewar da za mu iya yin atisaye kamar su tsugunne, ƙwace ganga, mutuwiya da sauransu; za mu iya kowane lokaci mu dauki matsayi na karfi yayin fada a kasa; za mu iya yin saurin hanzari lokacin gudu ko yin tsalle tsalle. Jerin ba shi da iyaka. Ma'anar a bayyane take - kusan rabin sakamako a cikin irin waɗannan atisayen, inda kuke buƙatar saurin hanzari ko ɗagawa da ƙarfi daga aikin, ya dogara da yadda ƙarfin fashewarmu yake.

Dumbbell jerk da hannu ɗaya yana haɓaka quadriceps, buttocks da deltoid muscle, yana ba da gudummawa ga haɓaka ƙarfin riko, don haka ƙirƙirar tushe mai ƙarfi mai ƙarfi don yin atisaye na asali tare da manyan nauyin aiki.

Fasahar motsa jiki

Bari mu fara da gaskiyar cewa fadadawa a cikin wannan darasin an bashi babbar hanya, kuma ba shi da kyau BA shawarar don farawa dumbbell jerk ta hanyar watsi da dumi-dumi... Wannan aikin yana amfani da kusan dukkanin babban ƙwayar tsoka, kuma yana buƙatar ƙwanƙwasawa da daidaitawa, don haka ba tare da dumi ba kawai kuna cikin haɗarin rauni.

1. Matsayin farawa: ƙafa kafada-faɗi nesa, huta a kan ƙafa duka. Muna riƙe da bayanmu a tsaye, yayin da a hankali muke wahalar da jijiyoyin ciki, jan ƙashin ƙugu baya kaɗan. Kallo ya nufa gaba. Aikinmu shine mu ba da aikin yadda ya kamata, motsi dole ne ya zama mai fashewa da karfi. Don yin wannan, zamu fara "ɗebe" nauyin tare da ƙafafunmu (kamar lokacin da ake yin wani abu mai mutuƙar mutuƙar), tura ƙashin ƙugu gaba kuma a lokaci guda zamu fara motsa gwiwar gwiwarmu sama. Muna tare motsi tare da fitar da iska mai karfi.
   
2. Yakamata a sanya dumbbell a kusa da kai yadda zai yiwu, saboda haka zaka fi kyau sarrafa motsi da kare kafadun kafada da jijiyoyinka. Idan a rabi na biyu na ƙarfin ka ji wani tashin hankali mara dadi a gwiwa ko ƙwayoyin maraƙi, za ka iya tsayawa a kan yatsun ka kaɗan - ta wannan hanyar za ka ɗauke kayan daga ƙashin ƙugu, kuma kai ma za ka iya ɗaga ƙarin nauyi.
3. Lokacin da dumbbell ya kusan kaiwa saman wurin, ya kamata kayi karamin tsugune (kamar mai ɗauke sandar ɗaukar nauyi) don tsayayya da jarabar danna dumbbell ɗin tare da kayan kwalliyarku. Ya kamata a koya wannan batun sau ɗaya kuma ga duka, tun lokacin da kuka fara aiki a wannan aikin tare da nauyi masu nauyi, danna dumbbell saboda ƙwanƙwasa zai zama mummunan rauni ga haɗin gwiwar hannu.
   

Lokacin da ka gama fisgewa kuma ka gyara dumbbell a cikin miƙaƙƙen hannunka, ka riƙe wannan matsayin na sakan 1-2. Yanzu zaku iya jefa dumbbell a ƙasa.

Yi hankali da ƙafafunku! Yawancin masu farawa sun karya ƙashin kasusuwa ta hanyar jefa dumbbell ba tare da nasara ba. Abin kunya ne a rasa horo na watanni da yawa saboda irin wannan wautar rashin hankali.

Wani ɗan gajeren bidiyo mai koyar da dabarun yin dumbbell jerk da hannu ɗaya daga bene:

Wasannin Crossfit masu ɗauke da ƙwace dumbbell

Jarfin ikon dumbbell tare da hannu ɗaya daga bene ana iya haɗa shi cikin tsarin tsarin horonku daban daban (don ci gaba da ƙarfi da haɓaka ƙarfin fashewar abubuwa), kuma a cikin tsarin hadaddun aiki (don haɓaka ƙarfin juriya da haɓaka gabaɗaya cikin ƙwarewar ɗan wasa), wasu daga cikinsu zamuyi la'akari dasu a ƙasa ...