Uwenza njani umthambo we-Thruster ngeFomu eGqwesileyo

Umxholo

• Yintoni uQeqesho loMzimba?
• Uyenza njani i-Thrusters
• Uyenza njani iBarbell Thruster
• Uyenza njani i-Dumbbell Thruster
• Uyenza njani iTettlebell Thruster
• Uyenza Njani i-Truster enengalo enye
• Uyenza kanjani iTruster yeBhola yamayeza
• Ngaba kunokwenzeka ukuba wenze iTruster yoQeqesho ngokuLula?
• Ungayifaka njani i-Thrusters ku-Workout yakho
• Uphengululo lwe

Ixesha lokuqhula: Yintoni evakala ngathi ngumdaniso okalwe ngu-PG-13 ushukumisa utata wakho ngokubetha ngentloni emtshatweni wakho kodwa eneneni ngumthambo ogcwele umzimba? Umtyhuthuzi!

Akunyanzelekanga ukuba ube yiCrossFitter ukuze ukwazi ukwenza lo msebenzi umnandi wentloko ukuya kwinzwane, utshilo u-USA Weightlifter, umqeqeshi wekettlebell, kunye nomqeqeshi wobuqu uRebecca Rouse. "Nabani na ozimisele ukufunda ukwenza umthambo we-thruster ngokufanelekileyo angenza (kwaye azuze kuwo), utshilo. Ingaba nguwe? Kuya kuba kanye xa ufunda ngazo zonke izibonelelo zokuhamba! *I-emoji kaMtyholi*. 💪

Funda ukuze ufunde ngokuchanekileyo yintoni i-thruster kwaye uza kufumana ntoni ngokwenza oko. Kwaye, fumanisa indlela yokwenza i-thrusters nge-dumbbells, kettlebells, kunye neebarbells.

Yintoni uQeqesho loMzimba?

Iyafuna. Ukhohlakele. Umzimba opheleleyo. Ukubila. Ezo zezinye nje zezichazi ze-physical therapist uGrayson Wickham, D.P.T., C.S.C.S., umseki weMovement Vault, asebenzisa ukuchaza ithruster.

Kodwa yintoni? I-thruster idibanisa i-squat yangaphambili kunye noxinzelelo oluphezulu kwisindululo esinye esingenamthungo, "esenza imfuno ephezulu kuyo yonke imisipha kunye namalungu emzimbeni," utshilo.

Yinyani-i-thrusters ayishiyi naliphi na iqela le-muscle lingaziwa, utsho uRouse. Ukucofa amalungu amaninzi omzimba kuthetha iziphumo ezibi. Ngokutsho kwakhe, i-thruster izisa inzuzo kule misipha ingezantsi:

• Uzuko
• Imingxunya
• Quads
• Amathole
• Isihlunu esingundoqo
• Amagxa
• Izinto ezizinzileyo zokuzinzisa
• Lats
• Imigibe
• Iimpawu
• IiBiceps
• Ngaphambili

Ukuba usebenza umsebenzi we-ofisi okanye umsebenzi wakho wokuya ngempelaveki udlala i-Animal Crossing esofeni, uWickham uthi i-thruster iluncedo kakhulu. Uthi: "Umzimba wakho uhambelana nezikhundla ochitha ixesha elininzi kuzo, kwaye xa uhleli imini yonke, kuthatha i-muscle kwimisipha ethile kunye namalungu-ingakumbi kwi-chain chain chain kunye ne-thoracic spine."

Ukuhamba kunye nokusebenza loo misipha (njengoko i-thruster yenza) inceda ukuchasana nemiphumo eyingozi yokuhlala imini yonke ngokuphucula amandla kunye nokuhamba, utsho uWickham. Ixesha elide, oku ekugqibeleni kukunceda ukunqanda ukwenzakala kunye nobudala ngakumbi, "utshilo. Yithande loo nto. (Eyeleleneyo: Kutheni kufuneka ukhathalele ukuHamba kweThoracic Spine).

Elinye iqela lemisipha lokuzilolonga okugqwesileyo ekusebenzeni? Undoqo. (Kwaye hayi, ayisiyiyo kuphela loo mithamo mithandathu yemisipha-izihlunu zakho ezinqamlezileyo zesisu, nazo ezikunceda uhlale uzinzile kwaye uxhase umqolo wakho.) ukuba sizibandakanye ngalo lonke ixesha,” utshilo uWickham. Vumela i-core yakho ihambe i-loosey-goosey nokuba ngumzuzwana omnye kwaye usengozini yokuphulukana nolawulo lobunzima okanye ukulahla amandla akho. "Hamba kakuhle kunye nefomu elungileyo, kwaye uya kusebenza ngcono ngakumbi kuneendlela ezininzi ze-abs," utshilo. (Ndijonge kuwe, crunches).

Owu, kwaye ngaphaya kokomeleza imisipha yakho, inokuboleka kumngeni we-cardio. Wickham uthi: "Inkqubo yokuhamba kwizikimu eziphezulu okanye njengenxalenye ye-CrossFit yokuziqhelanisa nemeko yokuzivocavoca okanye ukuzilolonga nge-HIIT, kwaye uya kuyiphucula kakhulu amandla akho emithambo yentliziyo." (Ngaba uyazi ukuba kukho iintlobo ezintathu ze-cardio?)

Uyenza njani i-Thrusters

Nokuba ungasisebenzisa njani isixhobo osisebenzisayo, umthambo we-thruster * njalo * udibanisa isquat sangaphambili kunye noxinzelelo oluphezulu kwisindululo esinye samanzi. Kodwa, "izixhobo ezahlukeneyo zitshintsha ibango emzimbeni ukusuka kumandla, ukuhamba, kunye nokuma okuzinzileyo kude kube ngoku," utshilo uWickham.

Ingcebiso yakhe kukubandakanya zonke ezi ntlobo zingezantsi zokuzilolonga (ukuba izixhobo ziyavuma). “Ixesha elide, ukwahluka okwandisiweyo kuya kukushiya womelele kwaye ushukume ngakumbi,” utshilo.

Uyenza njani iBarbell Thruster

Ukuba awuzange uzame itruster ngaphambili, usenokucinga ukuba i-barbell thrust yeyona ilukhuni kakhulu ukwahlula-kodwa ayiyonyani leyo! Ngokuqinisekileyo, ngokuphakamisa abaqalayo (heyi, halala kwinzame zakho zamva nje!) kungathatha ixeshana ukubamba ukhululekile kunye nokusebenzisa ibarbell. Kodwa ngokukaWickham, i-barbell thruster yeyona ndawo ilungileyo yokuqalisa abantu abanokufikelela kuyo. (Ngaba uyazi ukuba kukho ii-barbell ze-15-pound kunye ne-2-ounce "ii-barbells ezihlekisayo" nazo?)

Ukwenza i-thruster, kuya kufuneka uqale ucoce ubunzima ukuya kwindawo yokubeka ngaphambili (xa ubambe i-barbell ngokuhambelana nomgangatho ophambi kwamagxa akho) - oko kuchazwe kumanyathelo A-B angezantsi. Emva koko, amanyathelo C-E ahamba nawe ngendlela yokwenza ithruster ngokwayo.

A. Yima ngeenyawo ububanzi begxalaba ngaphandle, ibha icinezelwe kwi-shins. Bamba intsimbi esembindini, ihenjisi esinqeni ukubamba intsimbi yentsimbi ngokuyibamba ngaphezulu, izandla ezibhontsi-umgama ukusuka esinqeni.

B. Ukugcina isifuba esinebhongo kunye ne-torso eqinile, i-barbell ecocekileyo kwindawo yangaphambili: Tsala i-barbell phezulu kunye nemilenze, kwaye xa i-barbell idlula emathangeni, izinqe ezivulekileyo (vumela iinyawo zishiye umhlaba), kwaye utsale iingqiniba phezulu kangangoko. Xa i-barbell idlula ukuphakama kwesifuba, jikelezisa iingqiniba ngaphantsi ukuze ubambe i-barbell kwindawo yokuma ngaphambili (izandla ezingaphandle kwamagxa, iingqiniba ngqo phambi kwebar, i-triceps ehambelana nomgangatho), imilenze ye-hip-width ngaphandle kwikota yesikwere. Yima. Le yindawo yakho yokuqala.

C. Vula i-core kwaye ucinezele iinyawo emgangathweni. Ukugcina iingqiniba phezulu, hlala ngasemva kwaye ugobe amadolo kwi-squat.

D epheleleyo. Xa iinyonga ziyehla ezantsi kunedolo, kwangoko uqhube ngeenyawo ukhuphe ezantsi kwe squat. Ngelixa uvukayo ukuma, cofa i-barbell ngaphezulu, utshixe iingalo ngokupheleleyo.

E. Ngaxeshanye buyisela ibha kwindawo yangaphambili-rack ngelixa uhleli ezinqeni ubuyela kwi-squat ukuqalisa i-rep elandelayo.

Uyenza njani i-Dumbbell Thruster

Ngaba awukwazi ukubeka izandla zakho kwintsimbi yentsimbi? Yiya phambili kwaye ubeke endaweni yee-dumbbells ezimbini okanye i-kettlebells. Kodwa lumkiswa: I-dumbbell thruster ephindwe kabini yinto enzima kakhulu yentshukumo, ngokweRouse. Ngokungafaniyo neebarbell thrusters, ezivumela amacala akho ukuba asebenze kunye (kwaye ahlawulelane), ngexesha le-dumbbell thrusters "icala ngalinye lisebenza ngokuzimeleyo kwelinye," utsho uRouse. "Ngenxa yoku, i-dumbbell kunye ne-kettlebell thrusters zifuna ulawulo olubanzi lomzimba kunye nokwazisa."

Ukuba ufuna ukuzama, sukuba ngumzekelo. "Qala ngokukhanya ngenene," utsho uRouse. K?

Kanye njengokuba ne-barbell thruster, ukwenza i-thruster ngee-dumbbells, kuya kufuneka ufumane ubunzima kwindawo yangaphambili (echazwe kumanyathelo A kunye no-B).

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Bamba i-dumbbell kwisandla ngasinye ecaleni kwamathanga, iintende zijonge ngaphakathi.

B. I-brace midline, emva koko ubhince ihips umva, ukunciphisa iidumbbells ukuya phakathi kwethanga. Emva koko, ngaxeshanye yolula imilenze kwaye utsale i-dumbbells ngokuthe nkqo, ujikeleze iingqiniba ngaphantsi ukubamba i-dumbbells ekuphakameni kwegxalaba kwikota yesikwere. Yima. Esi sisikhundla sokuqala.

C. Gcina i-core iqinile, i-elbows iphezulu, kunye nesifuba phambili, hlala u-glutes ubuyele emhlabeni.

D epheleleyo. Emazantsi e-squat, cinezela izithende emhlabeni ukuze uqonde imilenze ngelixa ucinezela ii-dumbbells ngaphezulu. I-rep igqityiwe xa imilenze ithe tye kwaye ii-dumbbells zithe ngqo phezu kwamagxa, ii-biceps zicinezele iindlebe.

E. Iidumbbells ezisezantsi zibuyele emagxeni ngelixa usihla kwiskatti ukuqala impendulo elandelayo.

Uyenza njani iTettlebell Thruster

I-kettlebell thrusters yahluke kancinane kwii-dumbbell thrusters. "I-kettlebell thruster mechanics iphantse yafana ne-dumbbell, kodwa kufuneka uhlawule ingqwalasela encinci kwi-setup kunye ne-front-rack position, ngenxa yendawo ye-kettlebell handle," kusho uRouse. Ke, ukuba umtsha kwintshukumo kwaye uneseti yee-dumbbells (ezilawulekayo), qala apho ngaphambi kokuba uqhubele phambili kwi-kettlebell thruster yobugcisa.

Qaphela: "Kubalulekile ukugcina indawo yokuma phambi kwayo njengoko uhlala emazantsi e squat," kugxininisa uRouse. Ukuba ngalo naliphi na ixesha iibetile ziyaqala ukushenxa emzimbeni ngelixa ukuloo squat, ibeka umva wakho osezantsi kwindawo eyonakalisiweyo. Ewe. (Inxulumene: Oonobangela abaqhelekileyo bePain Back. Kwaye, ungabathuthuzela njani ASAP).

Apha ngezantsi, amanyathelo A kunye no-B achaza indlela efanelekileyo yamandla yokucoca i-kettlebell kwindawo yokuqala, ngelixa amanyathelo C no-D echaza indlela yokwenza umthambo we-kettlebell thruster.

A. Yima ngeenyawo ziqelelene ngobubanzi be-hip-width, ubambe i-kettlebell kwisandla ngasinye phambi kwesinqe, intende yezandla ijonge ngaphakathi. Hinqisa isinqe ngasemva kunye neentsimbi ezisezantsi ngee-intshi ezimbalwa, uze ucoce iintsimbi kwindawo yokubeka ngaphambili.

B. Phinda ujonge indawo yokubeka ngaphambili: Isiphatho sensimbi kufuneka sibesembindini wesundu, ibhola ye kettlebell ihleli ngasemva kwengalo, kwaye ingalo kufuneka ibe kufutshane nomzimba. I-bicep kufuneka ifakwe ecaleni kwe-ribcage kwaye i-elbows i-angle ijonge phantsi, ingaphumeleli ecaleni.

C. Ukugcina undoqo oqinileyo kunye nesandla esingathathi hlangothi (aka akukho khefu phakathi kwesandla kunye nengalo) hlala ubuyele kwi-squat. Cinezela ngezithende ukunyuka ume ngelixa ucinezela iintsimbi ngokuthe nkqo ngaphezulu.

D epheleleyo. Buyisela iintsimbi kwindawo yokubeka ngaphambili ngelixa usiya kwi-squat ukuqala i-rep elandelayo.

Uyenza Njani i-Truster enengalo enye

Musa ukuphosakela: Ukusebenzisa ubunzima obunye endaweni yesibini akuthethi ukuba intshukumo i isiqingatha nzima. Ngokuchaseneyo noko, uRouse uthi xa kusenziwa ngokuchanekileyo, iintshukumo ezisecaleni zomeleza umbindi wakho ngaphezu kokwenza umthambo wamacala amabini. "Xa icala elinye lomzimba lilayishiwe, i-musculature engundoqo kwelinye icala iqeshwe kakhulu ukukunceda uhlale uzinzile," uyachaza. Nangona icala elinye kuphela lomzimba lithwele umthwalo, umzimba uphela uyasebenzisana ukwenza intshukumo ngempumelelo. (Jonga ngaphezulu: Luyintoni uQeqesho oluNgalinganiyo kwaye kutheni kubaluleke kangaka?)

Ukongeza, "uninzi lwabantu alomelelanga ngokulinganayo, aluhambanga, kwaye lubhetyebhetye kumacala omabini emizimba yabo," utsho uRouse. Ukwenza naluphi na uhlobo lomsebenzi we-unilateral kunenzuzo ekuchongeni nasekulungiseni ezo zi-asymmetries, ezinokukunceda nokukhusela ukulimala kunye nokubuyisela, uthi. Uvuyo kubomi obude!

Ukuba ukhangeleka wonky ngokwenene, mhlawumbi uyenza engalunganga. “Ngenxa yokuba unobunzima obunye kuphela, kuqhelekile ukuba abantu babonakale begwenxa ngelixa besenza le ntshukumo,” utshilo uWickham. "Le ayifanelekanga." Ukulungiswa: Gcina i-core yakho ivaliwe ukuze ugcine ama-hips kunye namagxa aphindwe kabini kuyo yonke intshukumo. Kwakhona, amanyathelo A kunye no-B achaza ukucoca ubunzima ukuya kwindawo yangaphambili.

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ubambe i-dumbbell ngesandla esinye, ujinga phambi kwethanga.

B. Ihenjisi lehenjisi, ukwehlisa i-dumbbell kwenye indawo ngaphezulu kwamadolo. Cinezela ngeenyawo ngelixa utsala ubunzima ecaleni komzimba. Njengoko intsimbi idlula esinqeni, intsimbi ye-shrug inyuke iye kwindawo yangaphambili, ibambe kwikota ye-squat ngaphambi kokuma. Esi sisikhundla sokuqala.

C. Ukuphefumlela kwaye uqinise i-core, uze uhlale phantsi de i-butt iphuke ngokuhambelana ngaphambi kokutyhala phezulu, ukukhupha ngelixa ubetha ubunzima ngaphezulu. Gqibezela ukuphendula ngokuwolula imilenze kunye nengalo, ukucinezela i-bicep ukuya endlebeni.

D epheleleyo. Kancinci buyisela i-dumbbell egxalabeni kwaye usike isinqe umva ukuqalisa i-rep elandelayo.

Uyenza kanjani iTruster yeBhola yamayeza

Ngokubanzi, ibhola yeyeza ye-oh-so-versatile yenye yezona zixhobo zingasetyenziswanga kakhulu ejimini, ngokukaWickham. Ukongeza kwiibhola zodonga, ibhola squat iyacoca, i-slams yebhola, i-Russian twist, kunye ne-V-ups yebhola yeyeza, iibhola zamayeza zinokusetyenziselwa i-thrusters. (Eyeleleneyo: Kutheni kufuneka uqalise ukwenza amayeza-ukucoca iBhola, iStat)

"Iibhola zebhola zeyeza lukhetho olukhulu kubantu abangaziva bekhululekile ukusebenzisa i-barbell," utshilo uWickham. "Ikhaphukhaphu ngokubanzi kwaye ikhuselekile, kwaye isixhobo esime njengebhola siqheleke ngokubanzi."

Wongeza ngelithi ngenxa yokuba iibhola zamayeza zikhaphukhaphu ngokubanzi, lukhetho olukhulu kubunzima bokukhanya, ukuzilolonga okuphezulu-rep okulungiselelwe ukonyuka kwesakhono sentliziyo (aka ukuba uphefumle xa uthelekiswa namandla okwakha). Amanyathelo A kunye no-B bachaza ukuba uyicoca njani ibhola uye phambili.

A. Yima ngenyawo ububanzi benyonga, ubambe icala lebhola yeyeza, iincam zeminwe zijonge ezantsi.

B. Isiseko se-brace kunye nehenjisi esinqeni ukuya ezantsi kwibhola ukuya kumathanga aphezulu. Kwintshukumo enye yolwelo, yolula imilenze ngelixa utsala ibhola phezulu emzimbeni, unyusa amagxa ukuya ezindlebeni, ujikelezisa iingqiniba ukuze ugange ibhola kwindawo engaphambili kwi-squat yekota. Yima yonke indlela. Esi sisikhundla sokuqala.

C. Ukuphefumla, qinisa i-midsection, emva koko ugcine iingqiniba ziphezulu, hlala isinqe ngasemva kwaye ugobe amadolo ukuthoba kwi-squat.

D epheleleyo. Qhuba ngezithende ukuze ume ngelixa ucofa ibhola phezulu.

Ngaba kunokwenzeka ukuba wenze iTruster yoQeqesho ngokuLula?

Inzondo yokuyaphula kuwe, kodwa nkqu nakweembaleki eziphambili, ii-thrusters azihambi epakini. Ngapha koko, ukuba ukhe uzive ngathi zilula, mhlawumbi uzenza gwenxa. Ngoyilo, ukuzivocavoca umzimba kunzima kuba kusebenza amaqela ahlukeneyo emisipha kunye namalungu ngaxeshanye, uWickham uthi. (Bona ngaphezulu: Zintoni iiCompound Exercises kwaye kutheni zibaluleke kangaka?)

Ukuba ukuguquguquka kwe-thruster ngasentla akunakwenzeka kuwe ngoku, u-Wickham uncoma ukuphula intshukumo kwiindawo zayo ezizimeleyo (i-squat kunye nokushicilela) kunye nokusebenza kwindawo yakho ebuthathaka.

Ukuba kunzima kuba awungekhe uqhekeze ukufana kwindawo ohlala kuyo? Yazi isikwere somoya. Nje ukuba wenze i-air squat kubunzulu ngefom elungileyo, yongeza ubunzima ngokwenza i-goblet squat okanye i-barbell front squat, utshilo. Ukuba kunzima ngenxa yokuba isikhundla sakho esiphezulu sinjalo? Sebenza emagxeni akho ngamandla ngoxinzelelo oluphezulu kunye nokubamba kunye nokuhamba okunyusa ukuhamba.

Ngaba kunzima ngenxa yesingqisho sentshukumo? Yehlisa ubunzima, kwaye unciphise intshukumo ukuya kwi-squat yangaphambili ukuze ucinezele, endaweni yoko, ucebisa uWickham. Intsingiselo, uya kunqumama phezulu kwi-squat yangaphambili ngaphambi kokuba ucinezele ubunzima ngaphezulu.

Ungayifaka njani i-Thrusters ku-Workout yakho

Ukuba ufunda nje umthambo we-thruster, qala ukukhanya. Wickham uthi: "Yazi intshukumo kubunzima onokuthi ucofe i-15 ukuya kwi-20 ye-reps engophukanga nefomu elungileyo," utshilo uWickham.

Emva koko uhlengahlengise ubunzima kunye neskimu se-rep ngokusekwe kwiinjongo zakho zokomelela. "I-thrusters ingasetyenziselwa ukuphucula amandla, amandla, okanye unyamezelo, kuxhomekeke kwindlela oyilayisha ngayo intshukumo," utshilo uRouse. Ukuba amandla kuyinjongo yakho, sebenzisa ixesha elithile ukufudumala kunye nokwakha ubunzima. Emva koko, yenza iiseti ze-5 x 5, ezinzima njengoko kunokwenzeka ngefom elungileyo, uphumle imizuzu emi-2 phakathi kweeseti. Izinongo.

Ukuba unyamezelo okanye amandla entliziyo yinjongo yakho, yenza i-thrusters workout ngokuphindaphinda okuphezulu. Unokuzama i-CrossFit WOD Fran, edibanisa i-45 reps ye-thrusters kunye ne-45 reps yokutsala. Okanye zama i-CrossFit WOD Kalsu equka ukugcwalisa iitrusters ezili-100 ngokukhawuleza okukhulu, ngelixa usenza ii-burpees ezintlanu ngaphezulu komzuzu ngamnye. (Thenga i-elliptical ye-Buh, molo ukusebenza kwe-CrossFit thruster.)

Kwaye ukuba ukomelela ngokubanzi kuyinjongo yakho, uRouse ucebisa ukwenza iiseti ezi-3 zesi-8 ukuya kwi-12 reps kunye nemizuzwana engama-90 yokuphumla phakathi kweeseti.

Ewe kunjalo, nokuba ungayifaka njani into yokuziqhelanisa nomsebenzi wakho, uya kuba womelele kwaye womelele kuwo. Ngokuqinisekileyo, intshukumo ayizukukwenza (okanye iipopu zakho) ubengcono xa udanisa, kodwa ngokuqinisekileyo iya kukunika imilenze kunye nemiphunga oyifunayo. busuku. ixesha elide.

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