Maitiro ekuita Thruster Exercise ine Yakanakisa Fomu

Zvemukati

• Chii chinonzi Thruster Exercise?
• Maitiro Ekuita Vanosimudzira
• Maitiro ekuita Barbell Thruster
• Maitiro ekuita Dumbbell Thruster
• Maitiro Ekuita Kettlebell Thruster
• Maitiro Ekuita Imwe-Yemaoko Thruster
• Maitiro Ekuita Mushonga Bhora Thruster
• Zvinoita Here Kuita Kuti Thruster Exercise Ireruke?
• Maitiro ekubatanidza ma Thrusters muKushanda kwako
• Ongororo ye

Joke nguva: Chii chinonzwika senge PG-13-yakatarwa dhanzi inofambisa baba vako zvinonyadzisa kurova pamuchato wako asi ari muurayi akazara-muviri kurovedza muviri? Kufara!

Iwe haufanire kunge uri CrossFitter kuti ugone kugona kuno kunakisa musoro-kugunwe, anodaro USA Weightlifter, kettlebell murairidzi, uye wega mudzidzisi Rebecca Rouse. "Chero ani anoda kudzidza kuita thruster kurovedza muviri zvakanaka anogona kuzviita (uye kubatsirwa nazvo)," anodaro. Ndiwe here iwe? Zvichave kana waverenga nezvese mabhenefiti ekufamba! *Dhiyabhorosi emoji*. 💪

Verenga pamusoro kuti udzidze chaizvo chii chinonzi thruster uye chii chauchawana kubva mukuzviita. Uyezve, tsvaga maitiro ekuita ma thrusters ne dumbbells, kettlebells, uye barbells.

Chii chinonzi Thruster Exercise?

Zvinoda. Utsinye. Muviri wakazara. Kudikitira. Izvo ndizvo zvimwe zvezvipikisheni murapi wepanyama Grayson Wickham, DPT, C.S.C.S., muvambi weMovement Vault, anoshandisa kurondedzera mutupo.

Asi chii? Mutambi unobatanidza squat yepamberi nemudhindo wepamusoro kuita kamwe chete musono, "izvo zvinoumba kudiwa kukuru pamhasuru uye majoini ese mumuviri," anodaro.

Ichokwadi-vanokanda havasiye chero mhasuru yeboka isina kuzivikanwa, anodaro Rouse. Uye kubata zvikamu zvakawandisa zvemuviri zvinoreva mibairo yakakomba. Sekureva kwake, iyo thruster inounza mibairo kune pazasi tsandanyama:

• Kubwinya
• Hamstrings
• Quads
• Mhuru
• Core musculature
• Mafudzi
• Scapular stabilizers
• Lats
• Misungo
• Triceps
• Biceps
• Mahure

Kana iwe ukashanda basa remuhofisi kana yako yekuenda-kune vhiki chiitiko chiri kutamba Animal Kuyambuka pasofa, Wickham anoti iyo thruster inonyanya kubatsira. "Muviri wako unoenderana nenzvimbo dzaunoshandisa nguva zhinji uri," anodaro, "uye kana iwe wakagara zuva rese, zvinotora huturu pane dzimwe mhasuru nemajoini-kunyanya muketani yako yepashure uye musana wechipfuva."

Kufambisa nekushanda mhasuru idzodzo (sezvinoita mututu) kunobatsira kupokana nemhedzisiro inokuvadza yekugara zuva rese nekuvandudza simba uye kufamba, anodaro Wickham. "Nenguva refu, izvi zvinokubatsira kuti usakuvara uye uchembera zvine hunyanzvi," anodaro. Ida izvozvo. (Zvakafanana: Nei Uchifanira Kutarisira Nezve Thoracic Spine Mobility).

Rimwe boka remhasuru iro thruster kurovedza rinokunda pakushanda? Musimboti. (Uye kwete, kwete chete iwo matanhatu-pack ab mhasuru-ako anotenderera edumbu mhasuru, futi, ayo anobatsira kuti urambe wakatsiga uye kutsigira musana wako.) "Zvinotora zvakawanda kuwirirana uye kugadzikana kuita thruster, zvinoreva kuti wako musimboti kubatanidzwa nguva yese, "anodaro Wickham. Rega yako yepamoyo iende yakasununguka-goosey kweyechete sekondi uye iwe unozotadza kurasikirwa nehuremu hwehuremu kana kurasa kukurumidza kwako. "Famba zvakanaka uye nechimiro chakanaka, uye unenge uchishanda yako musimboti zvirinani pane akawanda echinyakare abs moves anoita," anodaro. (Kukutarisa, crunches).

Ah, uye kunze kwekusimbisa tsandanyama dzako, zvinogona zvakare kukweretesa kune cardio dambudziko. "Chirongwa chekufamba pazvirongwa zvepamusoro kana sechikamu cheCrossFit metabolic conditioning Workout kana HIIT Workout, uye uchavandudza moyo wako," anodaro Wickham. (Waizviziva here kuti kune matatu marudzi e cardio?)

Maitiro Ekuita Vanosimudzira

Zvisinei nemidziyo yaunoshandisa, iko kusimbisa muviri * nguva dzose * inosanganisa kumberi squat nemusoro wepamusoro wokudhinda kuita kamwe chete kuyerera kwemvura. Asi, "michina yakasiyana inoshandura kudiwa kwemuviri kubva pasimba, kufamba, uye kugadzikana kwemaonero zvishoma kudaro," anodaro Wickham.

Kurudziro yake ndeyekubatanidza ese ari pazasi emhando dzema thrusters mukurovedza kwako (kana michina ichibvumira). "Kwenguva refu, kuwedzera kwakasiyana kuchasiya wakasimba uye uchifamba," anodaro.

Maitiro ekuita Barbell Thruster

Kana usati wamboyedza mutambi wekunakirwa kare, unogona kufunga kuti mabarbell anosimbisa musiyano wakaomesesa - asi izvo hazvisi zvechokwadi! Chokwadi, pakusimudza vatsva (hey, makorokoto pakuita kwako kwazvino!) zvinogona kutora nguva shoma kuti ugadzikane kubata uye kushandisa bhero. Asi sekureva kwaWickham, iyo barbell thruster ndiyo chaiyo nzvimbo yekutanga kune vanhu vane mukana kune imwe. (Waiziva here kuti kune 15-pound barbells uye 2-ounce "mock barbells" zvakare?)

Kuti uite thruster, iwe unozotanga kuda simba kuchenesa huremu kusvika kumberi-rack (paunenge wakabata barbell yakafanana nepasi kumberi kwemapfudzi ako) -izvo zvinotsanangurwa mumatanho AB pazasi. Ipapo, nhanho C-E inofamba iwe kuburikidza nemaitiro ekuita iyo thruster pachayo.

A. Mira nemakumbo papfudzi-hupamhi parutivi, bhawa rakamanikidzwa kurwisa shins. Chisunga simbi yepakati, sungirira muhudyu kuti ubate bhero nekubatirira kwepamusoro, maoko zvigunwe-chinhambwe kubva muhudyu.

B. Kuchengeta chipfuva chinodadisa uye yakasimba torso, yakachena barbell munzvimbo yepamberi-dhiraini: Dhonza barbell kumusoro nemakumbo, uye kana iyo barbell ichipfuura zvidya, chiuno chakavhurika chiuno (tendera tsoka kuti dzisiye pasi), uye dhonza magokora kumusoro sezvinobvira. Kana bharubhu ichipfuura pakakwirira pachifuva, tenderedza magokora pasi kuti ubate bharanda pamberi-pekumira (maoko kunze kwemapendekete, magokora akananga pamberi pebhawa, triceps inoenderana nepasi), makumbo chiuno-upamhi akaparadzaniswa mukota squat. Mira. Iyi ndiyo nzvimbo yako yekutanga.

C. Activate yepakati uye pinda tsoka kupinda pasi. Kuchengeta magokora kumusoro, gara kumashure uye upfugame mabvi mu squat.

D. Kana chiuno chichidonha pasi kupfuura mabvi, pakarepo tyaira nepakati petsoka kuputika kubva pasi pe squat. Paunenge uchisimuka kumira, dzvanya bharuti kumusoro, uchivhara maoko zvachose.

E. Panguva imwe chete dzorera bhaa kumberi-rack chinzvimbo uchigara mahudyu kumashure mu squat kuti utange rep inotevera.

Maitiro ekuita Dumbbell Thruster

Haugone kuisa maoko ako pabarbell? Enda mberi uye kutsiva maviri dumbbells kana kettlebells. Asi yambiro: Iyo yakapetwa kaviri dumbbell thruster iri chaiyo kusiyanisa kwakaomarara kwekufamba, maererano naRouse. Kusiyana nemabarbell thrusters, ayo anotendera ako mativi kuti ashande pamwe (uye nekuripana), panguva mbiri dumbbell thrust "rimwe divi rinoshanda rakazvimiririra kune rimwe," anodaro Rouse. "Nekuda kweizvi, zvakapetwa kaviri dumbbell uye kettlebell zvinokanda zvinoda kudzora kwemuviri nekuziva."

Kana iwe uchida kuvaedza, usave egomaniac. "Tanga chaiko mwenje," anodaro Rouse. K?

Sezvakangoitawo nebharbell thruster, kuti uite kusundira nemabhonzo, iwe unofanirwa kutora huremu munzvimbo yepamberi (inotsanangurwa mumatanho A uye B).

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Bata dumbbell muruoko rumwe norumwe pedyo nezvidya, zvanza zvakatarisa mukati.

B. Sunga midline, wobva waisa mahudyu kumashure, uchidzikisa madhiri ekumusoro kusvika pakati-chidya. Tevere, panguva imwe chete twasanudza makumbo uye dhonza madhiri ekumusoro akatwasuka kumusoro, kutenderera magokora pazasi kuti abate zvidhoma pabendekete-kukwirira mukota squat. Mira. Iyi ndiyo nzvimbo yekutanga.

C. Kuchengeta musimboti wakasimba, magokora akakwirira, uye chipfuva kumberi, gara wakatsikitsira uchidzokera pasi.

D. Pazasi pe squat, dzvanya zvitsitsinho muvhu kuti utwasanudze makumbo uchidzvanya ma dumbbells pamusoro. Iyo rep yakwana kana makumbo akatwasuka uye dumbbells akananga pamusoro pemapfudzi, biceps yakadzvanywa kupokana nenzeve.

E. Dzakadzika dumbbells kumashure kumapendekete uchidzika uchienda kune squat kuti utange unotevera rep.

Maitiro Ekuita Kettlebell Thruster

Kettlebell thrusters yakati siyanei zvishoma nedumbbell thrusters. "Kettlebell thruster mechanics inenge yakafanana nedumbbell, asi iwe unofanirwa kubhadhara zvishoma kune setup uye nzvimbo yepamberi-rack, nekuda kwechinzvimbo chemubato wekettlebell," anodaro Rouse. Saka, kana iwe uri mutsva kumusangano uye uine seti ye (inogoneka) dumbbells, tanga ipapo usati waenda kune imwe-tekinoroji kettlebell thruster.

Ongorora: "Zvakakosha kuchengetedza yakaomesesa pamberi-rack chinzvimbo sezvaunogara muzasi kwe squat," Rouse anosimbisa. Kana chero panguva ipi kettlebells inotanga kusuduruka kubva mumuviri iwe uri mune iyo squat, inoisa yako yepazasi musana munzvimbo yakakanganiswa. Yikes. .

Pazasi, nhanho A uye B dzinotsanangura nzira yakakodzera yekuchenesa kettlebell munzvimbo yekutanga, ukuwo matanho C uye D achitsanangura maitiro ekuita kettlebell thruster exercise.

A. Mira nemakumbo mudenga-upamhi hwakaparadzaniswa, wakabata kettlebell muruoko rumwe nerumwe pamberi pehudyu, michindwe yakatarisana mukati. Hinge chiuno kumashure nekudzika mabhero masendimita mashoma, wobva wachenesa mabhero munzvimbo yepamberi-rack.

B. Dzoka-tarisa kumberi-rack chinzvimbo: Handle yebhero inofanira kunge iri pakati pechindwe, bhora re kettlebell rinosara kumashure kweruoko, uye ruoko runofanira kunge ruri padyo nemuviri. Iyo bicep inofanirwa kuve yakanamirwa padhuze neiyo ribcage uye magokora akarembera akananga pasi, kwete kunze kudivi.

C. Kuchengeta yakaomesesa musimboti uye nekwawakarerekera wrist (aka hapana kutyora pakati peruoko neruoko) gara kumashure mu squat. Dzvanya zvitsitsinho kuti usimuke umire uchidzvanya mabhero akatwasuka kumusoro.

D. Dzorera mabhero kumberi-rack chinzvimbo uchidonha mu squat kuti utange rep inotevera.

Maitiro Ekuita Imwe-Yemaoko Thruster

Usakanganise: Kushandisa uremu humwe panzvimbo peviri hazvireve kuti kufamba kuri hafu zvakaoma. Kusiyana neizvi, Rouse anoti kana akaitwa nemazvo, mafambiro eunilateral anosimbisa musimboti wako kupfuura kuita maekisesaizi maviri. "Kana chete rumwe rutivi rwemuviri rwakatakurwa, musimboti wepakati kune rimwe divi wakatorwa zvakanyanya kubatsira kuti ugare wakatsiga," anotsanangura. Kunyangwe hazvo divi rimwe chete remuviri riri kutakura mutoro, muviri wese uri kushanda pamwechete kuti ufambise kufamba zvakanaka. (Ona zvimwe: Chii chinonzi Unilateral Kudzidziswa uye Nei Zvakakosha Zvakadaro?)

Kupfuurirazve, "vanhu vazhinji havana kusimba zvakaenzana, kufamba, uye kusanduka pamativi ese emuviri wavo," anodaro Rouse. Kuita chero basa ripi zvaro rinoshanda mukuziva pamwe nekugadzirisa iwo maasymmetries, ayo anogona zvakare kubatsira nekudzivirira kwekukuvara uye kugadzirisa, anodaro. Cheers kune hupenyu hurefu!

Kana iwe uchitaridzika chaizvo wonky, unenge uri kuzviita zvisizvo. "Nekuti iwe unongova nehuremu ihwohwo chete, zvakajairika kuti vanhu vatarise kunge vakatsauka vachiita musangano uyu," anodaro Wickham. "Izvi hazvina kunaka." Iyo yekugadzirisa: Chengetedza yako yepakati yakavharirwa mukati kuti uchengete hudyu nemapfudzi akaenzana mukati mekufamba. Zvakare, nhanho A uye B inotsanangura kuchenesa huremu kusvika kumberi-rack chinzvimbo.

A. Mira netsoka chiuno-upamhi zvakaparadzana, wakabata dumbbell mune rumwe ruoko, wakarembera pamberi pechidya.

B. Hinji chiuno, ichidzikisa dumbbell kumwe kunhu pamusoro pemabvi. Dzvanya netsoka uchikweva uremu uchikwira padivi pemuviri. Sezvo bhero richipfuura muhudyu, simudza bhero kumusoro kumberi-rack chinzvimbo, uchibata mukota squat usati wamira. Iyi ndiyo nzvimbo yekutanga.

C. Inhale uye simbisa musimboti, wobva wagara pasi kusvikira chigunha chikatsemuka chisati chakwidza kumusoro, uchifema uchirova uremu pamusoro. Pedzisa rep nekutwasanudza makumbo uye ruoko, uchisvina bicep mukati kunzeve.

D. Zvishoma nezvishoma dzosa dumbbell kumashure papfudzi uye kunyudza mahudyu kumashure kuti utange unotevera rep.

Maitiro Ekuita Mushonga Bhora Thruster

Kazhinji kutaura, iyo oh-so-inochinja-chinja mushonga bhora ndechimwe chezvinhu zvisinganyanyo shandiswa zvemidziyo mune yekurovedza muviri, sekureva kwaWickham. Pamusoro pemabhora emadziro, mushonga bhora squat kuchenesa, bhora slams, Russian twists, uye mushonga bhora V-ups, mishonga mabhora anogona kushandiswa thrusters. (Zvakabatana: Nei Uchifanira Kutanga Kuita Mushonga-Bhora Kuchenesa, Stat)

"Mishonga bhora rinosimudzira isarudzo huru kune vanhu vasinganzwe kusununguka kushandisa barbell," anodaro Wickham. "Inowanzoreruka uye yakachengeteka, uye chishandiso chakaita sebhora chinowanzo zivikanwa."

Anowedzera kuti nokuti mabhora emishonga anowanzoreruka, isarudzo huru ye-light-weight, yepamusoro-rep workouts iyo inotarirwa kune kuwedzera kwehutano hwemwoyo (aka kukuita uchifemerwa vs. kungovaka simba). Matanho A uye B anotsanangura maitiro ekuchenesa bhora kusvika kumberi-rack chinzvimbo.

A. Mira netsoka dzakaparadzana chiuno-paupamhi, wakabata mativi ese ebhora remushonga, minwe yakatarisa pasi.

B. Brace core uye hinge muhudyu kudzikisa bhora kumusoro kwezvidya. Mukufamba kumwe chete kwemvura, ruramisa makumbo uchikweva bhora kumusoro nemuviri, uchisimudza mapendekete mudenga uchienda panzeve, uchitenderedza magokora kuti ubate bhora pamberi-soro munzvimbo yekota squat. Mira kumusoro kwese. Iyi ndiyo nzvimbo yekutanga.

C. Inhale, brace midsection, wozochengeta gokora kumusoro, gara chiuno kumashure uye upfugame mabvi kuti udzike mu squat.

D. Tyaira nepakati pezvitsitsinho kuti umire uchimanikidza bhora pamusoro.

Zvinoita Here Kuita Kuti Thruster Exercise Ireruke?

Ruvengo rwekutyora iwe, asi kunyangwe kune ivo vemberi vatambi, vatambi havasi kufamba mupaki. Muchokwadi, kana iwe uchimbonzwa kunge ivo vari nyore, iwe uri kunge uri kuvaita zvisirizvo. Nekugadzira, maekisesaizi emukomboni akaoma nekuti anoshanda akawanda akasiyana mhasuru mapoka uye majoini kamwechete, Wickham anonongedza. (Ona zvimwe: Ndeapi maCompound Exercises uye Nei Achikosha Zvakanyanya?)

Kana iyo misiyano iri pamusoro isingakwanise kwauri izvozvi, Wickham anokurudzira kuputsa mafambiro muzvikamu zvaro zvega (squat nepress) uye kushanda pane yako isina simba.

Kana zvakaoma nekuti haugone kutyora parallel mu squat yako? Tenzi mhepo squat. Paunenge iwe uchikwanisa kukwirisa squat pakadzika nefomu yakanaka, wedzera huremu nekuita goblet squat kana barbell pamberi squat, anodaro. Kana zvakaoma nekuti chinzvimbo chako chepamusoro chakadaro? Shanda pasimba repafudzi rako nemimwe michina yekumusoro uye inobata uye mafambiro ekusimudzira mafudzi.

Zvakaoma here nekuda kwerwiyo rwekufamba? Dzikisa huremu, uye dzikamisa kufamba kuenda kumberi squat kuti utsikidze, panzvimbo iyoyo, inopa zano Wickham. Zvichireva, iwe unombomira kumusoro kwepamberi squat usati wadzvanya huremu pamusoro.

Maitiro ekubatanidza ma Thrusters muKushanda kwako

Kana iwe uchingove uchidzidzira iyo thruster kurovedza muviri, tanga mwenje. "Shandisa mafambiro pahuremu unogona kukwenya 15 kusvika 20 reps isina kuputika nechimiro chakanaka," anodaro Wickham.

Wobva wagadzirisa huremu uye rep chirongwa zvichibva pane yako wega kusimba zvinangwa. "Madhiri anogona kushandiswa kuvandudza simba, simba, kana kutsungirira, zvichienderana nekuti unotakura sei kufamba," anodaro Rouse. Kana simba iri chinangwa chako, shandisa imwe nguva kudziya uye kuvaka mukurema. Zvadaro, ita seti ye5 x 5 thrusters, inorema sezvinobvira nefomu yakanaka, kuzorora maminetsi maviri pakati peseti. Spicy.

Kana kutsungirira kana kwemoyo kugona ndicho chinangwa chako, ita ma thrusters Workout nekudzokorora kwakanyanya. Iwe unogona kuyedza CrossFit WOD Fran, iyo inosanganisa 45 reps yeanosimudzira uye makumi mana nemakumi mana ekudhonza-kumusoro. Kana kuyedza CrossFit WOD Kalsu iyo inosanganisira kupedzisa zana akazara masisitimu nekukurumidza sezvinobvira, uku uchiita mabhureti mashanu pamusoro peminiti yega yega. (Buh-tenga elliptical, hello CrossFit thruster workouts.)

Uye kana kusimba kwese chiri chinangwa chako, Rouse anokurudzira kuita matatu seti e8 kusvika gumi nemaviri reps nemasekonzi makumi mapfumbamwe kuzorora pakati peseti.

Chaizvoizvo, zvisinei kuti unoisa sei ma thrusters mune yako yekudzidzira maitiro, iwe uchave wakakwanira uye wakasimba pairi. Chokwadi, kufamba kwacho hakuzokuiti iwe (kana mapopu) zvirinani pakutamba, asi zvirokwazvo zvinokupa makumbo nemapapu aunoda kubhuya zvese. husiku. refu.

Ongororo ye