Jerk grip broach

Zochita za Crossfit

7K 0 01/29/2017 (kukonzanso komaliza: 04/25/2019)

Chikwatacho chimagwira ntchito yomwe ili m'gulu la nkhokwe iliyonse yolemetsa, yochitidwa ngati ntchito yothandizira kuti itenge mwamphamvu. Kwa munthu yemwe sali patali ndi kulumikizana ndi kulemera, mu biomechanics yake imawoneka ngati yofanana kwambiri ndi kuwombedwa kwa barbell, koma pali zosiyana ndi zina zapadera pano. Popanda kuyang'anitsitsa ntchitoyi, simungamvetse momwe minofu ya deltoid iyenera kuchitira nawo ntchito yolanda barbell, ndipo njira yanu yolanda sikhala kutali ndi zomwe zalembedwazo.

Lero tiwona mbali zingapo zokhudzana ndi kukwatira:

1. Njira zolimbitsa thupi;
2. Kodi mungasinthe bwanji broach ndikumangirira.

Njira zolimbitsa thupi zolondola

Chotsatira, tiyeni tikambirane za njira yolondola yochitira izi.

1. Malo oyambira: mapazi mulifupi m'lifupi kupatuka kapena pang'ono pang'ono, barolo ya barbell ili pafupi kwambiri ndi shini momwe zingathere, zala zakuthwa pang'ono, kumbuyo kuli kowongoka, timayesa kufalitsa mikono yathu mokwanira. Zimadalira kutambalala kwa minofu yanu ya pectoral ndi deltoid. Kutambasula mikono ndikuchepa matalikidwe ndi kulemera kwambiri komwe titha kukweza, koma katundu wamagulu amapewa nawonso amakula.
2. Timayamba kuchita zinthu ngati chomenyera chomenyera ndi barbell, kuwongola miyendo ndikuchepetsa kumbuyo, kwinaku tikungokhalira kubwerera kumbuyo.
   
3. Tiyeni tisunthire. Pamene bala ili pansi pamlingo wothamanga, ndipo mawondo asanawongoze mpaka kumapeto, timayamba kuyenda mwamphamvu ndi mapewa athu mmwamba, ndikuyika zigongono zathu mmbali. Katundu wambiri pakadali pano amagwera pakatikati. Ngati mukugwira ntchito yolemetsa kwambiri, mutha kugunda - perekani bar yowonjezera kupititsa patsogolo pomenya ndi ntchafu zakumtunda. Ochita masewera ena amanyamuka pang'ono pazala zawo pamene akukoka, izi zimapatsa bar zowonjezera inertia - yesani, zitha kukulitsa zotsatira zanu. Sitichita squat iliyonse pansi pa barbell, monga momwe zimakhalira kale, apa. Ntchito yathu "kugwira" mayendedwe olondola ndi mapewa ndi zigongono, sitifunikira kunyamula ma quadriceps apa.
   
4. Samalani malo a zigongono - ayenera kupita mbali, musayese kuwakakamiza pafupi ndi thupi. Ngati zachitika bwino, balayo imakwera mpaka pakati pachifuwa. Popanda kuyimitsa, pitirizani kukweza mapewa anu mmwamba. Pakadali pano, ma biceps ndi mikono yakutsogolo imaphatikizidwa pantchitoyo, ngati simukugwiritsa ntchito zingwe zamanja. Nthawi yomweyo, yambani kutambasula manja anu kuti mukonze modekha barbell pamalo apamwamba pamanja owongoka.

Pali kusiyanasiyana kwina - choyamba, kuti mumvetsetse mabataniwo momwe mungathere mmwamba ndikutembenuzira manja anu, manja anu atawongoka pang'ono, kenako ndikukankhira mmwamba ndi ma deltas, ngati kuti mukusindikiza gulu lankhondo. Njirayi ndi yopweteka kwambiri, ndipo ngati simukumana ndi zovuta m'mapewa ndi m'zigongono mukakoka, gwirani koyamba.

Nchiyani chingalowe m'malo mochita masewera olimbitsa thupi?

Kodi ndi chiyani chomwe chingalowe m'malo mwa broch grip broach? Ochita masewera ambiri omwe avulala paphewa kapena alibe mayendedwe okwanira sangaperekedwe mwamphamvu, chifukwa kusapeza bwino pamalumikizidwe ndi minyewa imawalepheretsa kuyang'ana pantchito yamagulu ofunikira.

Kwa anthu awa, ndikulangiza kuti muzisamala ndi zotsatirazi:

1. Jerk akukankha ndi kuphulika;
2. Yambani;
3. Kugwedezeka pamayimidwe kuchokera pamalo ophulika;
4. Kugwedeza kwakukulu kumakoka pachibwano.

Zochita izi ndizabwino pakukulitsa mphamvu zophulika zofunika pakung'amba kwakukulu ndipo zidzaonetsetsa kuti kupita patsogolo kokhazikika pakukulitsa mphamvu muzochitika zolemetsa zolimbitsa thupi.

Onerani kanemayo: Beginners Guide to Clean u0026 Jerk with Meg Squats. (July 2025).