Jerks barbell: Njira opaleshoni ndi zolakwa zotheka

Jerks ndodo - wogwiritsira ntchito yovuta. Kuti adziwe njira yolondola ndi kupewa zolakwa otchuka - ndizo ntchito yaikulu weightlifter novice. Amaphunzira njira adzakhala mokha ndi mphunzitsi kwambiri. Usadalire pa "amisiri" amene amalonjeza kuphunzitsa njira kuphedwa kwa mutu umodzi. Iwo sangathe, ndipo pambali, ndi sangadziteteze thanzi la munthu osakonzekera.

Kulera ndodo

Muyenera kudziwa mmene udindo poyamba molondola kuchita kugwedezeka ndodo. Technology chiri motere:

• choyamba tiyenera kuika mapazi phewa m'lifupi okha;
• manja kupasuka, mmene ndingathere;
• masokosi mapazi kupasuka mu dzanja, kulemera lonse la thupi ayenera anasamukira ku chidendene;
• kumbuyo akhale molunjika, kotero kuti pa m'chiuno anapanga kuchimwa yaing'ono;
• mapewa kupasuka;
• khalani mitu yanu molunjika ndipo akuyembekezera ku mtunda.

lifters odziwa kwambiri amalangiza ntchito ya adani a "zazikulu" kulera projectile. Choncho, ndodo sudzakhalanso kuzembera m'manja. Tiyenera kuukitsa bala kayendedwe lakuthwa, ndiye mwamsanga zikukhala izo ndendende pa mutu wanu.

Pamene malo olondola wakhala wotanganidwa, muyenera kukatenga chipolopolo atasenza kuwawa kwa mapazi ake. Kuchepetsa chiopsezo cha nsautso, m'pofunika angaubweze anu mosabisa. Pa nthawi imeneyi, chipolopolo limatuluka yekha kwa mlingo wa shins lapansi.

kuzula bwino

Pamene akuchita Zochita ndi jerks ndodo, kumapangitsa otchedwa mathamangitsidwe, amene anaphatikiza projectile lapansi.

Pamene wothamanga wakwaniritsa kukwezedwa yake ndi chipolopolo anali pa mlingo wa mwendo m'munsi, m'pofunika chitani zotsatirazi. Choyamba yosalala kutambasuka kwa miyendo ndi mayikidwe thupi. Pa nthawi yomweyo, izo tikulimbikitsidwa kuti tichepetse kulemera, kuima pang'ono pa zala zanu, ndi kuchita Kankhani ndi kugwedeza ndodo. Pambuyo pake, chipolopolo ayenera kukhala ndendende pamwamba pa weightlifter mutu.

m'tchire

M'tchire sangatengedwe kukhala gawo osiyana zochita. Iye ndi zogwirizana okha pa yomweyo angatifooketsere. M'tchire pamene ikugwedezeka ndodo zimagwiridwa, zachitika pamene chipolopolo akuyamba pamwamba pamutu. Ndiko kuti, pa nthawi yomweyo kukweza barbells wothamanga ayenera zitamangiriridwa ku izo. Chinthu chachikulu - musaphonye mphindi ino.

M'pofunikanso kukumbukira kuti malowo sachiza, ngati mowa anaima mu mlengalenga. Izi zichitike okha pa kayendedwe ake.

Pakuti woyamba ndi ndithu mphindi yovuta, koma ndi ofunika kwambiri masewera olimbitsa thupi. Kuti angaphunzire msanga bwanji kuchita podsed ndi zosavuta kudzuka, aphunzitsi odziwa amalangiza kugula nsapato zapadera, wotchedwa shtangetki.

thunthu kutambasuka pambuyo m'tchire

Ngati wochita mpikisano wakwaniritsa chabwino, ndiye pambuyo m'tchire wa projectile adzakhala mosamalitsa pa mutu wake. Ndiye muyenera kudziwa mmene kuwongola thunthu. Popanda ichi sikutheka kumaliza ntchito yonseyi "kuzikwatula ndodo." ntchito amayang'ana zida motere:

• Afunika kudzuka mokoma, pang'ono akukankha m'chiuno kumbuyo.
• Kumbuyo akhale molunjika yekha. Aliyense kuchimwa owonjezera kungachititse kuti mavuto kapena kuvulala kumbuyo.
• Nkofunika kuti aziona kuti bala si zimazunzitsa patsogolo ndi mwamphamvu kumbuyo. Easy ingapendame kumbuyo njira mwachitsanzo, koma imatumiza ndi kupatuka pang'ono wochita mpikisano, kungayambitse chakuti projectile chabe mukazembere ya manja anu ndi wothamanga kuti kusiya izo. Osati lilibe choipa.

Ngati munthu akuona kuti projectile akuyamba kuposa ndi bwino kuyesa pang'onopang'ono kuchepetsa omwera pansi.

kukonza malo

Pambuyo malowo pambuyo wothamanga wakhala anatha kusunga chipolopolo pa mutu ndi kuwongoka thupi, m'pofunika kukonza malo ake ndi zolondola, ndi, Chofunika kwambiri, kuima ndi barbell a.

Choncho, monga momwe tafotokozera pamwambapa, kuchita leaps bala, pa chomaliza n'kofunika kuima. Kuti tichite zimenezi, othamanga analimbikitsa kupsyinjika pazipita triceps wanu. Oyamba mulibe kudandaula, chifukwa muyenera kukhala monga masekondi angapo ndipo akhoza kumasulidwa pambuyo mthunzi.

Kutsitsa projectile sikutanthauza luso iliyonse. Lembani inu muyenera kuponya pansi, kutsatira pa nthawi yomweyo, kuti kum'vulaza nokha ndi ena. The ndodo kuponya amapangidwa mu miyendo, zikuchepa akuponya manja ake.

zolakwa zazikulu

Monga tanenera kale, akugwedezeka ndodo - osati masewera olimbitsa thupi yosavuta. Pamene wothamanga akuyamba amaphunzira njira imeneyi, nthawi zambiri amalola zingapo zolakwika, pamene iye akuganiza kuti iye akuchita chirichonse. Pofuna kupewa maganizo awo pa siteji koyamba kulamulira projectile kuukitsidwa ndondomeko ayenera kukhala odziwa mlangizi.

Kotero, apa ndi ochepa zolakwa wamba woyamba amene akuyesera kuti adziwe ndodo wrench kuchokera pansi:

• The wothamanga amasankha waukulu kwambiri projectile kulemera. Izi ndi kulakwitsa waukulu nthawi zambiri kulola atsopano. Palibe amakayikira kuti kulemera kwa Mwachitsanzo, makilogalamu 100 lomasula kuchokera pansi, koma amene anagwira molondola kugwedeza popanda maphunziro apadera ndi barbell ya misa zimenezi n'zosatheka. Kuwonjezera kuyan'anila za sayansi, ndi wothamanga amaika thanzi yawo pangozi. A Mwina kuvulazana.
• The palibe mphunzitsi (mlangizi), kapena kusankha zolakwika. Popanda kuyang'aniridwa ndi wothamanga luso zosatheka kuphunzira jerks ndi jolts bar. Komanso, mphunzitsi akhale osati anakumana, komanso kulemba. ntchito yake yaikulu ndi kufotokoza akamanena zokambirana woyambitsa ndipo fufuzani magawo onse a yojambula olemekezedwa ndi zomwe zagwiridwa molondola. mabogi wabwino ndi kuchipeza, koma n'zotheka. Nthawi zambiri lifter zibonga kuwunika mbiri yanu komanso ganyu akatswiri yekha.