Dumbbell jerk n'ime mkpa

Omume Crossfit

5K 0 03/08/2017 (nyochagharị ikpeazụ: 03/31/2019)

Na mgbakwunye na mmemme a maara nke ọma na ewu ewu maka CrossFit, enwere ọtụtụ mmemme dị mma, mana ekwesighi ekwesighi. Otu n'ime ha bụ Dumbbell Hang split snatch. Omume a dabara adaba maka ndị egwuregwu mbido na ndị ọkachamara. Ọ ga - enyere aka iwusi ntachi obi, mgbapụta biceps, triceps, apata ụkwụ na akwara nwa ehi. Iji mee mmega ahụ, ị ​​ga-achọ dumbbells dị mma na ibu.

Usoro mmega

Ihe dumbbell jerk n'ime mkpa chọrọ onye na-eme egwuregwu ịgbaso usoro igbu egbu ziri ezi iji nweta mmetụta achọrọ ma ghara imerụ ahụ. Ọ bụrụ na onye na-eme egwuregwu na-eme ihe niile ahụ n'ụzọ ziri ezi, mgbe ahụ ọ ga-enwe ike ịrụ ọrụ ọtụtụ akwara na-enweghị ihe mmerụ ahụ. Iji rụọ ọrụ dị mkpa dumbbell jerk, ị ga-:

1. Guzo nso na dumbbell nke dina n’ala. Nọdụ ala n'azụ akụrụngwa egwuregwu, were ya n'aka gị, gbagoo ntakịrị na ogologo azụ, gbagọọ ikpere gị.
   
2. Jiri jerk, bulie dumbbell ahụ n'isi gị. N'oge mmeghari aka, onye na-eme egwuregwu kwesịrị ịwụ elu, na-etinye otu ụkwụ n'ihu na nke ọzọ azụ.
   
3. Dozie ọnọdụ nke ogwe aka na akụkụ nke mgbatị ahụ, kwụnye ụkwụ gị n'obosara, wee belata akụrụngwa egwuregwu ahụ na ọkwa gị.
   
4. Tinyegharịa ije ahụ ọtụtụ oge.

Ọ dị ezigbo mkpa ka ị ghara inwe ahụ erughị ala ka ị na-atụgharị dumbbell na mkpa. Na-emega naanị ihe eji egwu egwuregwu ị nwere ike ibuli n'isi gị. Lekọta nchekwa gị, lelee dumbbells maka ike tupu ịmalite ọzụzụ.

Ogige ọzụzụ nke Crossfit

N'ime usoro nke ịkụda dumbbell n'ime scissor, ị nwere ike iji ọtụtụ dumbbells nke dị iche iche dị iche iche - na mbido mgbatị ahụ, jiri ngwa dị arọ, na njedebe ị nwere ike dochie ya.

Anyị na-enye gị usoro mmemme abụọ maka iji rụọ ọrụ ọzụzụ, nwere dumbbell jerk n'ime mkpa.

Lelee vidiyo ahụ: Performing the Single Arm Dumbbell Clean and Jerk (July 2025).