Ungakwenza Kanjani Ukuzivocavoca Nge-Thruster ngeFomu Elihle Kakhulu

-Delile

• Uyini Ukuzivocavoca kweTruster?
• Ungawenza Kanjani ama-Thrusters
• Indlela Yokwenza I-Barbell Thruster
• Ungayenza Kanjani i-Dumbbell Thruster
• Ungayenza Kanjani i-Kettlebell Thruster
• Ungayenza Kanjani i-Thruster Yengalo Eyodwa
• Ungayenza Kanjani I-Medicine Ball Thruster
• Kungenzeka Yini Ukwenza I-thruster Exercise Ibe Lula?
• Ungawafaka Kanjani Ama-Thrusters Ekuqeqesheni Kwakho
• Buyekeza kwe-

Isikhathi samahlaya: Yini ezwakala sengathi umdanso onesilinganiso esingu-PG-13 unyakazisa ubaba wakho ngokushawa amahloni emshadweni wakho kodwa empeleni kuwukuzivivinya komzimba okubulalayo? I-thruster!

Akudingeki ukuthi ube yi-CrossFitter ukuze ube nekhono lokuzivocavoca okuhle kwekhanda nozwane, kusho i-USA Weightlifter, umqeqeshi we-kettlebell, kanye nomqeqeshi womuntu siqu uRebecca Rouse. "Noma ngubani ozimisele ukufunda ukwenza i-thruster exercise ngendlela efanele angayenza (futhi azuze) kuyo," usho kanje. Nguwe? Kuzoba uma ufunda ngazo zonke izinzuzo zokuhamba! *I-emoji kaSathane*. 💪

Qhubeka ufunde impela ukuthi yini i-thruster nokuthi uzozuzani ngokwenza yona. Futhi, thola ukuthi uwenza kanjani ama-thruster ngama-dumbbell, ama-kettlebell, nama-barbell.

Uyini Ukuzivocavoca kweTruster?

Ukufuna. Isihluku. Umzimba ogcwele. Ujulukile. Lezi ngezinye nje zezichasiso umelaphi womzimba uGrayson Wickham, D.P.T., C.S.C.S., umsunguli weMovement Vault, ayisebenzisayo ukuchaza i-thruster.

Kodwa kuyini? I-thruster ihlanganisa i-squat yangaphambili kanye nokucindezela phezulu kube ukunyakaza okukodwa okungenamthungo, "okudala isidingo esikhulu kuyo yonke imisipha emikhulu namalunga emzimbeni," usho kanje.

Kuyiqiniso-abakwa-thrusters abashiyi noma yiliphi iqembu lemisipha elingaziwa, kusho uRouse. Ukuthinta izitho zomzimba eziningi kangaka kusho imiphumela emibi. Ngokusho kwakhe, i-thruster iletha inzuzo emisipheni engezansi:

• Ama-Glutes
• Izintambo
• Ama-Quads
• Amankonyane
• Imisipha emikhulu
• Amahlombe
• I-Scapular stabilizers
• Lats
• Izicupho
• Ama-triceps
• Ama-biceps
• Izingalo

Uma usebenza umsebenzi wasehhovisi noma umsebenzi wakho wokuya ngempelasonto udlala i-Animal Crossing kusofa, uWickham uthi i-thruster izuzisa ikakhulukazi. Uthi: "Umzimba wakho uhambisana nezikhundla ochitha isikhathi esiningi kuzona, futhi uma uhleli usuku lonke, kuthinta imisipha namalunga athile-ikakhulukazi eketangeni lakho langemuva nasemgogodleni we-thoracic."

Ukuhambisa nokusebenzisa leyo misipha (njengoba i-thruster yenza) kusiza ukulwa nemiphumela elimazayo yokuhlala usuku lonke ngokuthuthukisa amandla nokuhamba, kusho u-Wickham. "Isikhathi eside, lokhu ekugcineni kukusiza ukuthi uvikele ukulimala nobudala kahle," usho njalo. Thanda lokho. (Okuhlobene: Kungani Kufanele Ukhathalele Ukuhamba Kwe-Thoracic Spine Mobility).

Elinye iqembu lemisipha ukuzivocavoca kwe-thruster kuhamba phambili ekusebenzeni? Ingqikithi. (Futhi cha, hhayi leyo misipha nje engamaphakethe ayisithupha — izicubu zakho zesisu eziguqukayo, nazo ezikusiza ukuthi uhlale uzinzile futhi zisekele umqolo wakho.) "Kuthatha ukuhlangana okuningi nokuqina ukwenza i-thruster, okusho ukuthi umnyombo wakho ukuze sihlanganyele sonke isikhathi,” kusho uWickham. Vumela umnyombo wakho uhambe ungakhululeki ngisho umzuzwana owodwa bese uzibeka engcupheni yokulahlekelwa isisindo noma ulahle umfutho wakho. "Hambisa kahle futhi unesimo esihle, futhi uzobe usebenza kangcono kakhulu kunalokho okwenziwa ama-abs amaningi," usho njalo. (Ekubheka, eququda).

O, nangaphezu kokuqinisa imisipha yakho, futhi kungaboleka inselelo ye-cardio. "Hlela ukunyakaza ngamasu aphezulu noma njengengxenye yokuzivocavoca umzimba kweCrossFit noma i-HIIT Workout, futhi uzothuthukisa amandla akho wenhliziyo," kusho uWickham. (Ingabe bewazi ukuthi kunezinhlobo ezintathu ze-cardio?)

Ungawenza Kanjani ama-Thrusters

Kungakhathaliseki ukuthi iyiphi into oyisebenzisayo, ukuvivinya umzimba kwe-thruster *njalo* kuhlanganisa i-squat yangaphambili nokucindezela phezulu kube ukunyakaza okukodwa koketshezi. Kepha, "imishini ehlukile iguqula ukufunwa emzimbeni kusuka ekuqineni, ekuhambeni, nasekuzinzeni njalo," kusho uWickham.

Isincomo sakhe ukufaka zonke izinhlobo ezingezansi zama-thrusters ku-Workout yakho (uma imishini ivumela). "Esikhathini eside, ukwehluka okwenyuka kuzokushiya uqine futhi uhambele phambili," esho.

Indlela Yokwenza I-Barbell Thruster

Uma ungakaze uzame i-thruster ngaphambili, ungase ucabange ukuthi ama-thruster e-barbell ayinguquko enzima kunazo zonke-kodwa lokho akulona iqiniso! Impela, ngokuphakamisa ama-newbies (sawubona, siyakuhalalisela ngomzamo wakho wakamuva!) Kungathatha isikhashana ukuthola ukhululekile ukubamba nokusebenzisa i-barbell. Kepha ngokusho kukaWickham, i-barbell thruster empeleni iyindawo engcono kakhulu yokuqala kubantu abakwazi ukuyifinyelela. (Ubuwazi ukuthi kunama-barbells angamakhilogremu ayi-15 nama-2-ounce "ama-barbells" nawo?)

Ukuze wenze i-thruster, uzodinga kuqala amandla okuhlanza isisindo uze ufike endaweni ye-rack-rack (uma ubambe i-barbell ngokuhambisana naphansi ngaphambili kwamahlombe akho) -lokho kuchazwe ezinyathelweni A-B ngezansi. Ngemuva kwalokho, izinyathelo ze-C-E zikuhambisa ngokuthi ungayenza kanjani i-thruster uqobo.

A. Yima ngezinyawo ububanzi bokubanda ehlombe, ibha icindezelwe ngokumelene nama-shins. I-brace midline, i-hinge okhalweni ukuze ubambe i-barbell ngokubamba ngokweqile, izandla zezithupha-kude nezinqulu.

B. Ukugcina isifuba esiziqhenyayo nesifuba esiqinile, i-barbell ehlanzekile ibe se-front-rack position: Donsela i-barbell phezulu ngemilenze, futhi lapho i-barbell idlula amathanga, izinqa ezivulekile ngokuqhuma (vumela izinyawo ukuthi zishiye phansi), bese udonsa izindololwane phezulu ngangokunokwenzeka. Lapho i-barbell idlula ukuphakama kwesifuba, jikelezisa izindololwane ngaphansi ukuze ubambe i-barbell endaweni engaphambili (izandla nje emahlombe ngaphandle, izindololwane ngqo phambi kwebha, i-triceps ngokufana naphansi), imilenze ububanzi benyonga ngaphandle kukota yesikwele. Yima. Lesi isikhundla sakho sokuqala.

C. Yenza kusebenze umgogodla bese ucindezela izinyawo phansi. Ukugcina izindololwane phezulu, hlala emuva ubuye uguqe ngamadolo ku-squat.

D. Lapho izinkalo zehla ngaphansi kunamadolo, ngokushesha shayela ngezinyawo ukuqhuma uphume ngaphansi kwesikwele. Ngenkathi usukuma ukuze ume, cindezela i-barbell ngaphezulu, ukhiye izingalo ngaphandle ngokuphelele.

E. Ngesikhathi esifanayo buyisela ibha endaweni ye-rack-front ngenkathi uhlezi emuva ku-squat ukuze uqale i-rep elandelayo.

Ungayenza Kanjani i-Dumbbell Thruster

Awukwazi ukubeka izandla zakho kwi-barbell? Qhubeka futhi ufake esikhundleni sama-dumbbell amabili noma ama-kettlebell. Kodwa xwayiswa: I-double dumbbell thruster empeleni iwukuhlukahluka okunzima kokunyakaza, ngokusho kukaRouse. Ngokungafani nama-barbell thrusters, avumela izinhlangothi zakho ukuthi zisebenze ndawonye (futhi zikhokhelane), ngesikhathi sokuqhunyiswa kwama-dumbbell kabili "uhlangothi ngalunye lusebenza ngokuzimela kolunye," kusho uRouse. "Ngenxa yalokhu, ama-dumbbell kanye ne-kettlebell thrusters adinga ukulawula umzimba nokuqwashisa."

Uma ufuna ukuzama, ungabi ngumuntu oziqhenya ngaye. "Qala ukukhanya impela," kusho uRouse. K?

Njengoba nje ne-barbell thruster, ukwenza i-thruster ngama-dumbbells, uzodinga ukuthola isisindo endaweni yokubeka phambili (echazwe ezinyathelweni A no-B).

A. Yima ngezinyawo ububanzi be-hip-wide. Bamba i-dumbbell esandleni ngasinye eduze kwamathanga, izintende zibheke phakathi.

B. I-brace midline, bese ubopha okhalweni emuva, wehlise ama-dumbbells aye maphakathi nethanga. Okulandelayo, qondanisa imilenze ngasikhathi sinye bese udonsela ama-dumbbell phezulu phezulu, ujikeleze izindololwane ngaphansi ukuze ubambe ama-dumbbells ekuphakameni kwehlombe kwikota yesine. Yima. Lesi isikhundla sokuqala.

C. Ukugcina ingqini iqine, izindololwane ziphakeme, nesifuba phambili, hlala ubheke emuva phansi.

D. Phansi kwe-squat, cindezela izithende emhlabathini ukuze uqondise imilenze ngenkathi ucindezela ama-dumbbell phezulu. I-rep iphelele lapho imilenze iqonde futhi ama-dumbbells aqonde ngqo emahlombe, ama-biceps acindezelwe izindlebe.

E. Ama-dumbbell aphansi abuyela emahlombe ngenkathi ehlela ku-squat ukuze aqale i-rep elandelayo.

Ungayenza Kanjani i-Kettlebell Thruster

Ama-kettlebell thrusters ahluke kancane kuma-dumbbell thrusters. "Imishini ye-kettlebell thruster icishe ifane ne-dumbbell, kepha udinga ukunaka kancane ukusetha kanye ne-front-rack position, ngenxa yesikhundla sesibambo se-kettlebell," kusho uRouse. Ngakho-ke, uma umusha esenzweni futhi unesethi yama-dumbbell (alawulekayo), qala lapho ngaphambi kokudlulela ku-thruster ye-kettlebell yobuchwepheshe.

Qaphela: "Kubalulekile ukugcina indawo eqinile ye-rack yangaphambili njengoba uhlezi phansi kwe-squat," u-Rouse uyagcizelela. Uma noma nini ama-kettlebells aqala ukusuka emzimbeni ngenkathi ukuleso sikwele, kubeka iqolo lakho elingezansi esimweni esibucayi. Yikes. (Okuhlobene: Izimbangela Ezivame Kakhulu Zobuhlungu Emuva. Futhi, Indlela Yokuzithoba NGOKUSHESHA).

Ngezansi, izinyathelo A no-B zichaza indlela efanele yokuhlanza amandla i-kettlebell endaweni yokuqala, ngenkathi izinyathelo C no-D zichaza ukuthi ungenza kanjani ukuzivocavoca kwe-kettlebell thruster.

A. Yima izinyawo zihlukene ngobubanzi be-hip, ubambe i-kettlebell esandleni ngasinye phambi kwezinqulu, izintende zibheke ngaphakathi. Hlunga okhalo emuva nangaphansi ama-intshi ambalwa, bese uhlanza izinsimbi endaweni yokubeka ngaphambili.

B. Phinda ubheke indawo yokubeka phambili: Isibambo sensimbi kufanele sibe phakathi nendawo yesundu, ibhola le-kettlebell lihlale ngemuva kwengalo, futhi ingalo kufanele ibe seduze nomzimba. I-bicep kufanele ifakwe eceleni kwe-ribcage futhi izindololwane zibhekiswe phansi, hhayi eceleni.

C. Ukugcina isihlakala esiqinile nesingathathi hlangothi (aka akukho break phakathi kwesandla nengalo) hlala ubuyele esikhungweni. Cindezela izithende ukusukuma ume ngenkathi ucindezela izinsimbi zibheke phezulu.

D. Buyisela izinsimbi endaweni engaphambili ngenkathi uwela esikweleni ukuqala umugqa olandelayo.

Ungayenza Kanjani i-Thruster Yengalo Eyodwa

Ungaphazami: Ukusebenzisa isisindo esisodwa esikhundleni sezimbili akusho ukuthi ukunyakaza kunjalo uhhafu njengoba kunzima. Ngokuphambene nalokho, uRouse uthi uma kwenziwa kahle, ukunyakaza okubumbene kuqinisa umnyombo wakho ngaphezu kokuzivocavoca kwamazwe amabili. "Uma kulayishwa uhlangothi olulodwa kuphela lomzimba, kuqashwa imisipha eyinhloko ngakolunye uhlangothi ukusiza ukukugcina uzinzile," kuchaza yena. Noma uhlangothi olulodwa lomzimba lithwala umthwalo, umzimba wonke usebenza ngokubambisana ukwenza ukunyakaza ngempumelelo. (Bheka okwengeziwe: Kuyini Ukuqeqeshwa Ngamazwe Ngamazwe Futhi Kungani Kubaluleke Kangaka?)

Ngaphezu kwalokho, "abantu abaningi abanamandla alinganayo, abahambahambayo, futhi abaguquguquki nhlangothi zombili zomzimba wabo," kusho uRouse. Ukwenza noma yiluphi uhlobo lomsebenzi wobumbano kuzuzisa ekuboneni nasekulungiseni lawo ma-asymmetries, angasiza futhi ekuvimbeleni ukulimala nokuvuselelwa, usho kanjalo. Jabulela impilo ende!

Uma ubukeka kabi ngempela, cishe wenza okungalungile. “Ngenxa yokuthi unesisindo esisodwa kuphela, kujwayelekile ukuthi abantu babukeke begwegwile ngenkathi benza lo mnyakazo,” kusho uWickham. "Akulungile lokhu." Ukulungiswa: Gcina ingqikithi yakho ikhiyiwe ukuze ugcine okhalweni namahlombe ayikwele phakathi nokunyakaza konke. Futhi, izinyathelo A no-B zichaza ukuhlanza isisindo size sifike endaweni engaphambili.

A. Yima ngezinyawo ububanzi be-hip-wide, ubambe i-dumbbell esandleni esisodwa, ilenga phambi kwethanga.

B. Izinqe zomlenze, ukwehlisa i-dumbbell kwenye indawo ngenhla kwamadolo. Cindezela ezinyaweni ngenkathi udonsa isisindo ukhuphuke eduze komzimba. Njengoba insimbi idlula okhalweni, shwabanisa insimbi uye phambili, ubambe ikota squat ngaphambi kokuma. Lesi isikhundla sokuqala.

C. Hofuzela bese uqinisa umongo, bese uhlala phansi kuze kube yilapho isinqe siphuka ngokuhambisana ngaphambi kokusunduza phezulu, ukhiphe umoya ngenkathi ushaya isisindo phezulu. Qedela ukuphinda ngokuqondisa imilenze nengalo, ucindezela i-bicep ungene endlebeni.

D. Kancane kancane buyisela i-dumbbell emuva ehlombe bese ucwilisa okhalweni emuva ukuqala i-rep elandelayo.

Ungayenza Kanjani I-Medicine Ball Thruster

Ngokuvamile, i-oh-so-versatile medicine ball ingenye yezingcezu zemishini engasetshenziswa kakhulu ejimini, ngokusho kuka-Wickham. Ngaphezu kwamabhola odonga, i-medicine ball squat iyahlanza, ama-slams ebhola, ama-twist aseRussia, kanye ne-medicine ball V-ups, amabhola emithi angasetshenziselwa ama-thrusters. (Okuhlobene: Kungani Udinga Ukuqala Ukwenza Ukuhlanzwa Kwemithi-Ibhola, Isitatimende)

"I-Medicine ball thrusters iyindlela enhle kubantu abangazizwa bekhululekile ukusebenzisa i-barbell," kusho uWickham. "Ngokuvamile ilula futhi iphephile, futhi ithuluzi elenziwe njengebhola livame kakhulu."

Wengeza ngokuthi ngenxa yokuthi amabhola emithi ngokuvamile alula, kuyindlela enhle yokuzivocavoca kwesisindo esilula, esinempendulo ephezulu okuhloselwe ukwandisa umthamo wenhliziyo nemithambo yegazi (okukwenza uphelelwe umoya uma uqhathanisa namandla okwakha). Izinyathelo A no-B zichaza indlela yokuhlanza ibhola lifike endaweni yokubeka phambili.

A. Yima ngezinyawo ububanzi bokubheka okhalweni, ubambe nhlangothi zombili zebhola lomuthi, izingalo zeminwe zibheke phansi.

B. I-brace core ne-hinge okhalweni ukwehlisa ibhola liye emathangeni aphezulu. Kokunyakaza okukodwa okuwuketshezi, qondanisa imilenze ngenkathi udonsela ibhola phezulu emzimbeni, unyusa amahlombe phezulu ngasezindlebeni, izindololwane ezijikelezayo ukubamba ibhola endaweni engaphambili kwikota yesikwele. Yima yonke indlela phezulu. Lesi isikhundla sokuqala.

C. Donsela ngaphakathi, uqinise ubhasikidi, bese ugcina izindololwane ziphakeme, hlala emuva okhalweni bese uguqa ngamadolo ukwehlela esikweleni.

D. Shayela ezithendeni ukuze ume ngenkathi ucindezela ibhola phezulu.

Kungenzeka Yini Ukwenza I-thruster Exercise Ibe Lula?

Inzondo yokuhlephula kuwe, kepha ngisho nakubasubathi abaphambili kakhulu, ama-thrusters awahambi epaki. Eqinisweni, uma uke uzizwe sengathi kulula, cishe wenza iphutha. Ngokwakhiwa, izivivinyo ezihlanganisiwe zinzima ngoba zisebenza ngamaqembu emisipha namajoyinti amaningi ngasikhathi sinye, kusho uWickham. (Bheka okwengeziwe: Yiziphi Izivivinyo Ezihlanganisiwe Futhi Kungani Zibaluleke Kangaka?)

Uma ukuhluka okungenhla kwe-thruster okungenakwenzeka kuwe njengamanje, uWickham uncoma ukuthi kwehliswe ukunyakaza kube izingxenye zayo ngazinye (i-squat kanye nabezindaba) futhi basebenze endaweni yakho ebuthakathaka.

Uma kunzima ngoba awukwazi ukwehla ngokufana esikweleni sakho? Yazi kahle isikwele somoya. Uma usukwazi ukufaka i-squat ekujuleni ngefomu elihle, engeza isisindo ngokwenza i-goblet squat noma i-barbell front squat, usho kanjalo. Uma kunzima ngoba isikhundla sakho esiphezulu sinjalo-so? Sebenza emahlombe akho ngokucindezela okungaphezulu nokubamba kanye nalokhu kunyakaza okuthuthukisa amahlombe.

Ingabe kunzima ngenxa yesigqi sokuhamba? Yehlisa isisindo, bese wehlisa ukunyakaza uye esikweleni sangaphambili ukuze ucindezele, esikhundleni salokho, kusikisela uWickham. Okusho ukuthi, uzomisa kancane phezulu kwesikwele esingaphambili ngaphambi kokucindezela isisindo ngaphezulu.

Ungawafaka Kanjani Ama-Thrusters Ekuqeqesheni Kwakho

Uma ufunda nje ukuzivocavoca kwe-thruster, qala ukukhanya. "Yazi ukunyakaza ngesisindo ungakhipha ama-reps ayi-15 kuye kwangama-20 engaphuli ngendlela enhle," kusho uWickham.

Ngemuva kwalokho lungisa isisindo nesikimu se-rep ngokuya ngemigomo yakho yokufaneleka. "Ama-thruster angasetshenziswa ukuthuthukisa amandla, amandla, noma ukubekezela, kuye ngokuthi ulayisha kanjani ukunyakaza," kusho uRouse. Uma amandla kuyinjongo yakho, chitha isikhathi esithile uzifudumeza futhi wakhe isisindo. Bese, yenza isethi ye-5 x 5 thrusters, esindayo ngangokunokwenzeka ngefomu elihle, ukuphumula imizuzu emi-2 phakathi kwamasethi. Okubabayo.

Uma ukukhuthazela noma amandla enhliziyo kuwumgomo wakho, yenza ukujima kwama-thruster ngokuphindaphinda okuphezulu. Ungase uzame i-CrossFit WOD Fran, ehlanganisa ama-45 reps of thrusters kanye nama-45 reps of pull-ups. Noma zama i-CrossFit WOD Kalsu ehlanganisa ukuqedela ama-thrust angu-100 ngokushesha okukhulu, kuyilapho wenza ama-Burpees amahlanu phezulu ngomzuzu ngamunye. (Buh-buy elliptical, sawubona ukusebenzisa kwe-CrossFit thruster.)

Futhi uma ukuqina okujwayelekile kuyinjongo yakho, uRouse uncoma ukwenza amasethi ama-3 we-8 kuye ku-12 reps ngemizuzwana engu-90 yokuphumula phakathi kwamaqoqo.

Empeleni, kungakhathaliseki ukuthi uwafaka kanjani ama-thruster esimisweni sakho sokujima, uzobe ulungele futhi uqine ngakho. Impela, ukunyakaza ngeke kukwenze ube ngcono (noma ama-pops) kangcono ekudanseni, kepha ngokuqinisekile kuzokunikeza imilenze namaphaphu owadingayo ukuze uqalise konke. ebusuku. yinde.

Buyekeza kwe-