I-Jerk grip broach

Ukuzivocavoca kwe-Crossfit

7K 0 01/29/2017 (ukubuyekezwa kokugcina: 04/25/2019)

I-broach grip broach ukuvivinya umzimba okuyingxenye yesikhwama sayo yonke into yokuqinisa izinsimbi, okwenziwa njengomsebenzi wokusiza wokuhlwitha okunamandla. Kumuntu okude ne-crossfit kanye nokuphakamisa izinsimbi, kuma-biomechanics ayo kuzobonakala kufana kakhulu nokuhlwithelwa okujwayelekile kwe-barbell, kepha kukhona umehluko nokwehluka lapha. Ngaphandle kokunaka kahle lo msebenzi, ngeke uqonde ukuthi imisipha ye-deltoid kufanele ibandakanyeke kanjani emsebenzini we-barbell snatch, futhi inqubo yakho yokuhlwitha izobe ikude kunereferensi.

Namuhla sizobheka izici eziningana ezihlobene ne-broach grip broach:

1. Indlela yokuzivocavoca umzimba;
2. Ungayifaka kanjani esikhundleni se-broach ngokubamba.

Indlela efanele yokuzivocavoca

Okulandelayo, ake sikhulume ngenqubo efanele yokwenza i-jerk broach.

1. Isikhundla sokuqala: izinyawo zihlukaniswe ububanzi behlombe noma zinciphise kancane, ibha ye-barbell isondele kakhulu ku-shin ngangokunokwenzeka, izinzwane ziqhelelene kancane, emuva kuqondile, sizama ukusabalalisa izingalo zethu ngokwanele. Kuncike kangakanani ekululekeni kwemisipha yakho ye-pectoral ne-deltoid. Uma izingalo zibanzi, kuncane ukuphakama kanye nesisindo esingasiphakamisa, kepha umthwalo emahlombe ehlombe nawo uyanda.
2. Siqala ukwenza into efana ne-deadlift yakudala nge-barbell, iqonde kakhulu imilenze futhi yehle emuva, ngenkathi igcina ukuphambuka kwemvelo ngemuva.
   
3. Ake siqhubeke nokudicilela phansi. Lapho ibha ingaphansi nje kwezinga lebhande lomsubathi, futhi amadolo engakavuleki ngokugcwele, siqala ukwenza ukunyakaza okubukhali ngamahlombe ethu phezulu, sibeka izindololwane zethu ezinhlangothini. Iningi lomthwalo ngalesi sikhathi liwela olwandle oluphakathi. Uma usebenza ngesisindo esiningi, ungenza i-hit - nika ibha ukusheshisa okungeziwe ngokukushaya ngamathanga aphezulu. Abanye abasubathi bavuka kancane ezinzwaneni zabo lapho bedonsa, lokhu kunikeza ibha inertia eyengeziwe - izame, kungakhuphula kakhulu imiphumela yakho. Asenzi noma yisiphi isikwele ngaphansi kwe-barbell, njengakuhlwitha okudala, lapha. Umsebenzi wethu "ukubamba" ukunyakaza okulungile ngamahlombe nezindololwane, asidingi ukulayisha ama-quadriceps lapha.
   
4. Naka isikhundla sezindololwane - kufanele ziqondiswe ezinhlangothini, ungazami ukuzicindezela eduze komzimba. Uma kwenziwe kahle, ibha izokhuphukela cishe ezingeni lesifuba. Ngaphandle kokuma, qhubeka unyakazise amahlombe akho phezulu. Ngalesi sikhathi, ama-biceps nezingalo zangaphambili kufakiwe emsebenzini, uma ungasebenzisi imichilo yesihlakala. Ngasikhathi sinye, qala ukuvula izandla ukuze ulungise umoya ophansi phezulu endaweni yezandla eziqondile.

Kukhona okunye ukwehluka - okokuqala, ukuqonda i-barbell ngangokunokwenzeka phezulu bese uphendulela izandla zakho, ugcine izingalo zakho zigobile kancane, bese uzicindezela ubheke phezulu nabakwa-deltas, kube sengathi wenza umshini wokunyathelisa wezempi. Le nketho ihlukumezeka ngokwengeziwe, futhi uma ungatholi ukungakhululeki emahlombe akho nasezindololwaneni ngenkathi udonsa ngokubamba, yima lapho ukhetha khona kuqala.

Yini engathatha indawo yokuzivocavoca umzimba?

Yini engangena esikhundleni se-jerk grip broach? Abasubathi abaningi abaye balimala ehlombe noma bamane nje abanakho ukuhamba okwanele abanikezwa i-jerk grip broach, ngoba ukungaphatheki kahle emajoyintini nasemigudwini kubavimbela ukuthi bagxile emsebenzini wamaqembu emisipha oyifunayo.

Kulaba bantu, ngincoma ukuthi unake izivivinyo ezilandelayo:

1. UJerk waphonswa ngokuqhuma;
2. Jerk off;
3. I-jerk in a rack kusuka endaweni yokuqhumisa
4. Ukubambelela okubanzi kudonsela esilevini.

Lokhu kuzivocavoca kukhulu ekuthuthukiseni amandla wokuqhuma adingekayo ekuhlwanyeni okungathi sína ngempela futhi kuzoqinisekisa inqubekela phambili engaguquguquki ekwandiseni amandla ekukhuliseni isisindo okuhlangene.

Bukela ividiyo: Aimee Jerk-Grip Overhead Squat 85 kg (April 2025).