Barbell Jerk (Mai tsabta da Jerk)

Tsabtace da Jerk ɗayan ɗawainiyar ɗaga kayan ɗaga nauyi ne waɗanda suka ƙaura zuwa horar da ƙwarewar aiki.

Dangane da ƙwarewar aikin motsa jiki, a ƙa'ida, tura barbell tana cikin shirin horo ta ƙwararrun athletesan wasa da gogaggen, kodayake, yawancin masu farawa suna ƙoƙarin yin turawar (rashin alheri, sau da yawa ba daidai ba) a cikin horo. A cikin labarinmu na yau, za mu raba tare da ku Hanyar koyarwa daidai aiwatar da barbell turawa kuma zai taimaka don rage haɗarin rauni.

Abinda muke dashi yau bisa tsari:

• Me yasa za ku yi tura barbell?
• Fasahar motsa jiki
• Kuskuren 'yan wasa masu farawa
• Matsayin wasanni na hukuma
• Yaya za a cimma ƙaruwar alamun manuni a wani lokaci?
• Complexungiyoyin Crossfit tare da tura barbell.

Me yasa ake bukatar wannan motsa jiki?

Tun ina yaro, tun kafin na fara tsunduma da gaske a cikin wasanni, ina matukar son kallon gasa masu daukar nauyi. Wannan hakika babban wasa ne, kuma 'yan wasa da yawa, irin su Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev da sauransu, sun bar gadon wasannin gaske da gaske, kuma sakamakonsu na ban mamaki na ci gaba da zuga' yan wasa daga ko'ina cikin duniya ko da bayan shekaru da yawa.

Masu daukar nauyi suna yin kwalliyar mai tsafta da jaka a matsayin wani bangare na gasa, kuma babban aikinsu shi ne dauke mafi nauyi. A cikin CrossFit, muna bin manufofi mabanbanta, yin tsabta da jerk, da farko don haɓaka yawan ƙarfi da ƙwarewar horo gabaɗaya.

Ban sani ba game da ku, amma a gare ni hadaddun da ke dauke da tura barbell sun fi wahala saboda nauyin aiki mai kyau da kuma buƙatar bin madaidaiciyar dabara ba tare da tambaya ba. Idan ka karanta jimillar nauyin motsa jiki, zaka sami adadi mai yawa. Amma bayan kammala dukkan hadaddun, komai wahalar su, jin dadin ya zo, yayin da na fahimci cewa nayi aiki 100%.

Wadannan tsokoki suna aiki yayin tura barbell: quadriceps, glutes, extensors na kashin baya, da deltoids. Sabili da haka, ina ba da shawarar rarraba kaya daidai lokacin mako, misali, ba a yin atisayen ɗaukar nauyi a cikin motsa jiki da motsa jiki masu nauyi da kuma tsugune na gaba akan wani. Don haka, tsokokinku kawai ba za su sami lokacin warkewa ba, ƙarin aiki zai zo, wanda zai haifar da rashin ci gaba gaba a cikin horo, ciwan jijiyoyi na yau da kullun, gajiya mai ɗorewa, tashin hankali na bacci da ƙarancin tsarin jijiyoyi na tsakiya.

Barbell tura dabara

Dangane da ƙwarewar aikin motsa jiki, Ina ba ku shawara ku nemi taimako daga ƙwararren masani. A ƙasa zan yi ƙoƙari na bayyana cikakkun bayanai yadda ya kamata daidai dabarun aiwatar da turawa, amma kawai tare da kallo daga waje za ku iya yin la'akari da dabarun sosai, ku nuna kuskuren ku kuma taimaka wa unguwar cimma nasarar da ake so.

Jirgin da ke tsaye motsa jiki ne na ƙalubalen fasaha, kuma masu ɗaukar nauyi masu ƙwarewa suna ta rairayin dabarun har tsawon shekaru. Jigon sandar yana nuna babban motsi, kuma motsin kansa yana da matakai daban-daban: yaye sandar daga bene, lalata, tsugunnewa, turawa da tsugunnawa "almakashi". Kowane mataki yakamata ayi aiki dashi daban don fahimtar abubuwan da ke motsa su. Babu wani hali da yakamata ku yi sauri idan ba a ba ku wani mataki na daban ba. Fara fara gwada su da ƙananan nauyi har sai kocin ya yi farin ciki da dabararka. Sannan zaku iya fara turawa, sake farawa da ƙananan nauyi.

Karya sandar daga bene

Matsayi farawa:

• Faɗin kafadar faɗin baya;
• Hannuna suna riƙe da sandar da ta fi faɗaɗa kafaɗu tare da riƙewa "kulle";
• Yatsun suna da ɗan kaɗan, tsakiyar nauyi yana kwance kan diddige;
• Koma bayanka madaidaiciya madaidaiciya, yayin da kake kiyaye kwayar halitta ta asali a cikin ƙananan baya;
• Matsar da kafadu dan baya, ana duban gaba.

Ayyukanmu shine ɗaga barbell daga bene tare da taimakon ƙoƙari mai ƙarfi daga ƙafafu da baya kuma ba shi hanzarin da ya dace don jefa shi a kan kirji. Raaga sandar sama da gwiwa, yayin da sandar ya zama kusa da shin yadda zai yiwu.

Minarfafawa

Don bayar da hanzarin barbell da jefa shi a kan kirji, kuna buƙatar daidaita ƙafafunku da jikinku, ku tsaya a kan yatsunku (an yarda da ƙananan tsalle), lanƙwasa hannayenku kuma "karɓa" tare da kirjinku, yayin da a lokaci guda fara saukar da kanku a cikin squat. A wannan halin, ya kamata a fito da gwiwar hannu a gabanka.

Wurin zama

Lokacin da sandar take a matakin plexus na hasken rana, zamu fara tsugunne a karkashinsa, yayin farawa tare da motsa kafadu zuwa kirji. Idan komai an gama shi daidai, kusan rabin kasa, sai sandar ta "fadi" a kirjin ka. Muna zaune tare da ita a kan kirjinmu a cikin cikakken amplitude, tashi mu gyara kanmu. Muna da 'yan dakika don tattara ƙarfi da shiri don turawa waje. Yayin tura sandar, ya kamata a guji guiwar hannu su juya wa juna baya don sandar ba ta kasance a kirjinka ba, amma a kafaɗunku.

Ejection + scissor squat

Tare da motsin fashewar kafafu da gindi, zamu fara tura sandar sama, yayin da muke yin "scissor" squat. Wasu masu ɗaukar nauyi suna yin tsaga-tsage, amma saboda yanayin sifofin jikin mutane, yawancin scissor squat ɗin yana da sauƙi a gare su kuma yana basu damar ɗaga ƙarin nauyi. Muna yin ƙaramin tsalle, muna kawo ƙafa ɗaya gaba ɗayan baya. Motsi yana kama da huhun hanji. Da zaran mun kamo ma'auni, zamu sanya kafar baya zuwa gaba kuma mu gyara kanmu a wannan matsayin. Yanzu ana iya barin barbell din a kasa.

Cikakken horo game da dabarun tura barbell akan bidiyon:

Kuskuren farawa na kowa

1. Turawa daga cikin mashayan ana aiwatar dashi ne da farko saboda kokarin quadriceps da gindi, yayin da deltas da triceps ke da alhakin daidaita aikin. Kada ku dame mai tsabta da jerk tare da schwung ko dan jaridar sojoji, anan bamu girgiza kafadunmu ba, muna karya dokokin kimiyyar lissafi.
2. Kada a kwace kuma a yi lalata a cikin sneakers na yau da kullun ko sneakers. Kada ku rage fewan dubu dubu kuma ku sayi takamaimai masu ɗaukar nauyi, za su taimaka jiki ya kasance a daidai lokacin da yake kwance. A wani lokaci, na ƙara kilogiram 40 a tsugunno tare da mashaya a motsa jiki biyu, kawai ta hanyar sauya sheka daga sneakers zuwa ɗaga nauyi. Ci gaban tsabta da na jerk shima bai daɗe da zuwa ba.
3. Tambayi mai wayo mai wayo. Da wuya za ku iya sanya madaidaiciyar fasahar turawa da kanku, kawai tare da kallo daga waje za ku iya yin gyare-gyare ga dabarun, dogaro da siffofin jikin mutum na jikin mutum.
4. Kula musamman da miƙa hannayenka da gwiwar hannu. Lokacin da aka sanya sandar a kirjin kuma aka ja gwiwar hannu gaba, gaɓoɓin da jijiyoyin suna cikin babban damuwa. Yi amfani da atisayen tsayayye don ƙarfafa ƙarfin jijiyoyinku da jijiyoyin jikinku.

Matsayi

Abu na gaba, mun shirya muku ƙa'idodin hukuma na turawa na shekara-shekara, wanda FTA ta Rasha ta amince dashi.

Tebur na mizani na maza (adadi: jerk + kwace, kg):

Tebur na matsayin mata (adadin: jerk + kwace, kg):

Yaya za a ci gaba a kan tsabta da jerk?

Sirrin turawa mai karfi shine fitar da kowane irin yanayi na motsi da yin atisayen taimako.

Yi waɗannan darussan:

• wani maɓallin turawa na mashaya don yin aiki dabam yana tura sandar a sama da kansa;
• saman juzu'i da gaban gaba don ƙarfafa ƙwanƙwasa;
• huhu mai nauyi tare da sandar ƙarfe a kafaɗun don sauƙaƙe tashi daga "almakashi";
• ɗan hutawa - wannan aikin ya ƙunshi jinkiri na biyu na 1-3 a cikin rabin squat ko cikakken squat kafin kammala aikin;
• deadaruwa daga matattakala, karin girma tare da ƙarin nauyin nauyi da motsawar ciki da ka fi so da kyau don taimaka maka ka riƙe zuciyar ka a fili yayin tashi daga squat kuma ka guji rauni a cikin layin lumbar.

Fitungiyoyin Crossfit

Teburin da ke ƙasa ya ƙunshi aikin motsa jiki na CrossFit da yawa wanda ke ɗauke da tura barbell. Hankali: wannan ko shakka babu bai dace da masu farawa ba, tunda yana haɗuwa da dukkan abubuwan horo na gaske "mai wuyar ganewa", sune: nauyin aiki mai nauyi, ƙarfi mai ƙarfi, aikin motsa jiki mai fashewa, babban nauyi da rikitarwa akan dukkan kungiyoyin tsoka.

Kalli bidiyon: Stop Missing Split Jerks (Mayu 2025).