Jerking the weights: the proper technique

While a gym membership is not cheap, but for correct and useful training we also need an experienced coach, there is an alternative. Such replacement became weight-lifting. This kind of exercise can help both already seasoned athletes and amateurs who just want to bring your body back in order. The most common exercises in the form of steel wrenches weights.

Study and shells

The greatest advantage that can give weight is considered an opportunity to engage in any time and in any place. If employment conventional bodybuilding necessarily need a lot of space, a lot of equipment, for the consideration of sport only weights needed. In order to perform exercises such as jerking the weights, it is recommended for beginners to buy shells for 16 kg.

Jerking the weights: the proper technique

With the passage of time the strength and endurance athlete will grow, and the exercise would need to change shells heavier. First, the weights are changed from 16 kg to 24 kg, then 24 kg to 32 kg.

Buy such equipment can be in a sports shop. If you want to save, you can buy weights with friends or with the hands (eg, ads). In this case, the price will be much lower. Differences between the shells no, because their appearance and characteristics remain unchanged for decades.

The useful weight lifting?

In this sport, there are only 3 basic exercises - it swings, tremors and jerking the weights. All these movements with shells develop agility of an athlete, but also affect the health of his joints. Due to the peculiarities of the implementation of such exercises people involved in the sport, good sense of your body. In addition, all the movements used in kettlebell sport, similar to those that a person does in their daily lives. It is for this reason that the weight jerks, swings and thrusts will help the athlete to cope with household chores better.

Jerking the weights: the proper technique

per person Effect of kettlebell lifting

The main effect of such exercises as weight jerk 16 kg, it is necessary, first of all, on the strength of the forearm and grip strength. These indicators are very important, as a strong grip - this is the key to success in some other exercises. For example, when performing pull-ups is very important to have developed forearm, as lack of strength will not completely reveal the capabilities of other muscle groups. This means that the number of repetitions in other exercises and their efficiency drops markedly.

Jerking the weights: the proper technique

The effect on muscle growth

It is proved that the muscles with greater elasticity and flexibility are growing faster. This exercise, like weight jerk technique which involves the constant movement of the plurality of groups of muscles, perfectly develops these qualities. The high amplitude of each movement in kettlebell sport and its high intensity can help build muscle mass occupy quite successfully. And it is also important to note that the training involves the jerk of the weight load on the large number of accessory muscles. Because of this, we can safely say that the implementation of a comprehensive training with weights is a successful replacement of a large number of exercises in ordinary session in the gym.

Jerking the weights: the proper technique

Development of endurance

There are two types of endurance, each of which can develop a weightlifting sports. The first type - is a strength endurance. To lift something heavy, a person needs a developed force. But in order to move a heavy object, it will need strength endurance. To develop this index is quite simple, making the leap weights. Muscles involved in this exercise will be developed not only in terms of the power, but also in terms of endurance. In addition, with an increase in power rates will rise and the overall human endurance. For this reason, weight lifting is recommended for runners, swimmers.

Jerking the weights: the proper technique

It should be noted that to develop strength endurance or general as possible without throwing the selected sport. Exercise weights or mahi jerk can do on a day of training. Two times a week will be enough for the development of indicators of strength and endurance.

Involved muscle groups

Jerk the weights (which muscles specifically uses this exercise, we will look at below) is very popular among athletes. The most loaded muscle groups when performing exercises with the shell are the leg muscles and back. These groups are necessarily included in the work, as the arms and shoulders are not able to provide a large number of repetitions in the movements with such heavy projectiles. Yet it is fair to note that the correct weights breakthrough involves the muscles of the body, in one degree or another. But that's not all. Very interesting and useful fact is that such exercises provide the load on the postural muscles. The load is not given immediately, but it is still present.

Postural muscles, or, as they are called deep skeletal, responsible for coordinating the movements and position of the skeleton. It is for this reason that with a dumbbell exercise program must be present in the preparation of any person engaged in any sport.

Joints in weightlifting

Every athlete knows the simple truth - you can not use the muscles without using joints. So, in weightlifting, as in any other, is involved a large number of joints. However, there is a slight difference. When performing any exercise joints work by turns, as the performance of equipment is divided into several parts. In the snatch weight is so not. This means that all the joints that are involved in the work, doing it almost simultaneously.

Jerking the weights: the proper technique

On the one hand it is good, as in this case, the load is divided into several sections, each of which is a kind of fear of the other. Yet it is a problem. If you violate the traffic engineering is a big risk to put itself serious injury that will affect many joints at once. It is for this reason experienced athletes and coaches say that weight-lifting equipment in above all. It is impossible to work "to failure" like in bodybuilding. You must do a little studying techniques perform selected exercises with the projectile.

technique

Technique of this exercise is not too complicated, but it requires a thorough knowledge and clear its compliance. Otherwise, it may be injured.

  1. The position, which is the primary, that is, the original, is identical to the athlete takes a swing when performing exercises.
  2. Further movement is also reminiscent of the movement in the swing, that is necessary to lift the shell up to chest level. However, in the dash will be necessary to push the projectile even further.
  3. In order to successfully bring the weight to the desired level, it is necessary to initially set the correct recovery path. Plus, at the moment when the projectile reaches the chest, additional efforts are needed, and at the same time to hold a small podsed.
  4. At the time of implementation of undergrowth athlete should begin to rotate the brush with the weight in the direction of the forearm. Properly executed podsed ends with the athlete aligned and weight already on the forearm and hand.
  5. In order to complete the exercise, you must go back to its original position. In this case, the weight to be recycled through the back of the hand. To do this, the athlete must be in motion to deploy to the brush itself.

The nuances when the jerk of the weight

There are a few guidelines that are worth paying attention to when training with weights:

  • The first tip comes to the center of gravity during exercise. In the initial phase it is necessary to transfer the weight to the heel, tearing off little toes off the floor. At the time of the passage of the projectile line of foot is necessary to begin to shift the weight in the middle of the foot and toes, taking this time heel. In the final stage, when the projectile throws at hand, you need to shift the weight on your heels again.
  • When lowering the weight down to its original state, you must learn to relax as much as possible. It is necessary to have time to recover before the next repetition.
  • When the movement is very important to observe your breath. The athletes with more experience have time to spend two full inhale-exhale cycle for as long as the shell is in motion. Another two-cycle is performed in the moment when the weight is at the top.
  • In order to avoid being hit by a shell on the hand, it is necessary to start to "catch" it before, as a brush finish to unfold.
  • At the top of the weight should be in a fully straightened arm athlete. At this point, it is prohibited from making any shocks to straighten the arm. However, during the lifting arm slightly bent elbow is permitted.

Features and benefits of kettlebell lifting

Weightlifting has several important features. The first of these - is the rapid development of the athlete's force characteristics and mainly to increase its power endurance. The second feature is that it is one of the few sports that involves muscle groups throughout the body. At the same time all the movements with the weight, in terms of technical performance, are not considered complex. The full assimilation of technology is usually assigned one or two sessions. Due to this rapid learning it is possible to proceed to full training after a few sessions.

The main advantages of this kind of sport, of course, is the fact that doing the exercises can be almost anywhere, and benefit from lessons colossal. In addition, to engage in weightlifting sport can a child who has attained the age of 13 or 14 years. When you exercise with the help of a shell, you can quickly develop a teenager strength and endurance, and improve its overall physical preparation, which is able to increase its efficiency. Due to the nature of the sport successes it has not assessed the maximum weight of the weight, which can raise an athlete, and the number of ascents.