Mokhoa oa ho etsa Boikoetliso ba Thruster ka Foromo e Ntle

Litaba

• Boikoetliso ba Thruster ke Eng?
• Mokhoa oa ho etsa li-thrusters
• Mokhoa oa ho etsa Barbell Thruster
• Mokhoa oa ho etsa sekhahla sa dumbbell
• Mokhoa oa ho etsa Kettlebell Thruster
• Mokhoa oa ho etsa Thuruster ea Letsoho le le Leng
• Mokhoa oa ho etsa Thruster ea bolo ea bongaka
• Na ho ka Etsahala Hore Boikoetliso ba Thruster bo be Bonolo?
• Mokhoa oa ho Kenyelletsa Li-thrusters ho Boikoetliso ba Hao
• Tlhahlobo bakeng sa

Nako ea metlae: Ke eng e utloang eka tants'i e nang le litekanyetso tsa PG-13 e sisinya ntate oa hau ka mokhoa o hlabisang lihlong lenyalong la hau empa e le 'mele o bolaeang mmele o felletseng? Moferefere!

Ha ua tlameha ho ba CrossFitter ho tseba boikoetliso bona bo monate ba hlooho le menoana, ho bolela USA Weightlifter, mokoetlisi oa kettlebell, le mokoetlisi oa botho Rebecca Rouse. O re: "Mang kapa mang ea ikemiselitseng ho ithuta ho ikoetlisa ka nepo a ka e etsa (mme a rue molemo ho eona)." Na ke uena eo? E tla ba hang ha o bala ka melemo eohle ea ho falla! Diabolosi emoji *. 💪

Bala ho ithuta hantle feela seo thruster e leng sona le seo u tla se fumana ka ho se etsa. Hape, fumana mokhoa oa ho etsa li-thruster ka li-dumbbells, kettlebells le li-barbell.

Boikoetliso ba Thruster ke Eng?

Ho batla. Sehloho. 'Mele o felletseng. Mofufutso. Tsena ke tse ling tsa mahlaodi a setsebi sa mmele Grayson Wickham, D.P.T., C.S.C.S., mothehi wa Movement Vault, a se sebedisang ho hlalosa thruster.

Empa ke eng? Thruster e kopanya squat e ka pele le tobetsa e kaholimo hore e be motsamao o le mong o se nang sekoli, "o etsang hore ho hlokahale haholo mesifa le manonyeletso a maholo 'meleng," o re.

Ke 'nete-li-thrusters ha li tlohele sehlopha sa mesifa se sa tsejoe, ho bolela Rouse. Ho phaphatha likarolo tse ngata tsa 'mele ho bolela litholoana tse tebileng. Ho ea ka eena, thruster e tlisa leruo mesifeng e ka tlase:

• Lithoriso
• Li-hamstrings
• Li-quads
• Manamane
• Musculature ea mantlha
• Mahetla
• Li-stabilizers tsa scapular
• Lats
• Maraba
• Litekanyetso
• Li-biceps
• Matsoho

Haeba u sebetsa ofising kapa mosebetsi oa hau oa beke le beke o ntse o bapala Animal Crossing setulong sa sofe, Wickham o re sesupa-tsela se molemo haholo. O re: "'Mele oa hau o lumellana le maemo ao u qetang nako e ngata ho ona,' me ha u lutse letsatsi lohle, o nka mesifa le manonyeletso a itseng-haholoholo mokokotlong oa hau oa morao le mokokotlong oa thoracic."

Ho tsamaisa le ho sebetsa mesifa eo (joalo ka ha thruster e etsa) ho thusa ho loants'a litlamorao tsa ho lula letsatsi lohle ka ho ntlafatsa matla le motsamao, ho bolela Wickham. O re: "Nako e telele, sena se tla u thusa ho qoba kotsi le botsofali ka bokhabane." Rata seo. (E amanang: Hobaneng U Lokela ho Tsotella Ts'ebetso ea Thoracic Spine Mobility).

Sehlopha se seng sa mesifa seo boikoetliso ba thruster se sebetsang hantle? Motsoako. ('Me che, eseng feela mesifa ea li-ab-pack tse tšeletseng-mesifa ea hao ea abdominis ea transverse, hape, e thusang ho u boloka u tsitsitse le ho tšehetsa mokokotlo oa hau.) ho itlama ka nako eohle, "ho bolela Wickham. Lumella mokokotlo oa hau hore o tsoe o hlephile le motsotsoana o le mong mme o ipehe kotsing ea ho lahleheloa ke taolo ea boima kapa ho lahla matla a hau. O re: "Tsamaea hantle 'me ka sebopeho se setle, 'me u tla be u sebetsa mokokotlo oa hau hantle ho feta mekhoa e mengata ea khale ea abs e etsang." (Ha ke u sheba, kea u thothomela).

Oh, le ho feta ho matlafatsa mesifa ea hau, e ka boela ea alima phephetso ea cardio. Wickham o re: "Hlophisa motsamao ka maano a phahameng a boipheliso kapa karolo ea boithuto bo matla ba CrossFit kapa boikoetliso ba HIIT, 'me o tla ntlafatsa matla a pelo ea hau le pelo." (Na u ne u tseba hore ho na le mefuta e meraro ea cardio?)

Mokhoa oa ho etsa li-thrusters

Ho sa tsotelehe lisebelisoa tseo u li sebelisang, boikoetliso ba thruster *kamehla* bo kopanya squat e ka pele le mochini oa khatiso o holimo hore e be motsamao o le mong oa mokelikeli. Empa, "lisebelisoa tse fapaneng li fetola tlhokahalo ea 'mele ho tloha boemong ba matla, ho sisinyeha le ho tsitsa hanyenyane," ho bolela Wickham.

Khothaletso ea hae ke ho kenyelletsa mefuta eohle e ka tlase ea li-thrusters ho ikoetlisa (haeba lisebelisoa li u lumella). O re: "Nako e telele, ho fapana ho eketsehileng ho tla u siea u le matla u bile u tsamaea,"

Mokhoa oa ho etsa Barbell Thruster

Haeba ha o e-so ka o leka mofere-fere pele, o ka nka hore li-barbell thrust ke tsona tse thata ka ho fetesisa-empa seo ha se nnete! Ehlile, bakeng sa ho phahamisa li-newbies (hei, re leboha boikitlaetso ba hau ba morao-rao!) ho ka nka nako e nyane ho phutholoha ho ts'oara le ho sebelisa barbell. Empa ho ea ka Wickham, barbell thruster ha e le hantle ke sebaka se hantle ho qala ho batho ba nang le monyetla oa ho e fumana. (Na u ne u tseba hore ho na le li-barbell tse boima ba lik'hilograma tse 15 le "li-barbells" tse 2-ounce hape?)

Ho etsa thruster, o tla qala ka ho hloka matla a ho hloekisa boima ba 'mele ho fihlela boemong bo ka pele-rack (ha o ts'oere barbell e ts'oanang le mokatong o ka pele oa mahetla a hau) —e hlalositsoeng mehatong ea AB ka tlase. Ebe, mehato ea C-E e u tsamaisa ka mokhoa oa ho etsa thruster ka boeona.

A. Ema ka maoto a bophara ba mahetla ka thōko, mohala o hatelletsoe khahlanong le li-shins. Brace midline, hinge thekeng ho tšoara barbell ka ho e ts'oara, matsoho a maoto-hole hole le letheka.

B. Ho boloka sefuba se ikhohomosang le 'mele o tiileng, ho hlatsoa li-barbell ka pele-pele: Hula li-barbell maotong,' me ha tšepe e feta lirope, letheka le bulehileng ka mokhoa o phatlohang (lumella maoto hore a tlohe fatše), 'me u hule litsoeng ka hohle kamoo ho ka khonehang. Ha tšepe e feta bophahamo ba sefuba, potoloha litsoeng ka tlasa ka tlase ho ts'oara barbell ka pele-pele (matsoho ka mahetleng a kantle, litsoe ka kotloloho ka pele ho bare, li-triceps tse tšoanang le fatše), maoto a bophara ba letheka ka kotara ea squat. Ema. Ena ke boemo ba hau ba ho qala.

C. Kenya core 'me u hatelle maoto fatše. Ho boloka litsoele holimo, lula morao 'me u khumame mangole ka squat.

D. Ha letheka le theohela tlase ho feta mangole, hang-hang khanna ka maoto ho phatloha ka tlase ho squat. Ha o ntse o phahama ho ema, tobetsa konopo holimo, o notlela matsoho ka botlalo.

E. Ka nako e le 'ngoe khutlisetsa bar sebakeng sa pele-rack ha u ntse u lutse letheka ka morao ho squat ho qala rep e latelang.

Mokhoa oa ho etsa sekhahla sa dumbbell

Ha u khone ho beha matsoho holim'a barbell? Tsoela pele 'me u nke li-dumbbells tse peli kapa kettlebells. Empa ela hloko: The double dumbbell thruster ha e le hantle ke phapang e thata ho feta ea motsamao, ho latela Rouse. Ho fapana le li-barbell thrusters, tse lumellang mahlakore a hau ho sebetsa 'moho (le ho lefella e mong), nakong ea li-dumbbell thrusters tse peli "lehlakore le leng le le leng le sebetsa le sa ikemela ho le leng," ho bolela Rouse. "Ka lebaka la sena, li-dumbbell tse peli le kettlebell thrusters li hloka taolo e kholo ea 'mele le tlhokomeliso."

Haeba u batla ho ba leka, u se ke ua ba moikhohomoso. Rouse o re: "Qala ka bobebe. K?

Joalo ka ha e entsoe ka barbell thruster, ho etsa thruster ka li-dumbbells, o tla hloka ho kenya boima boemong bo ka pele (bo hlalositsoeng mehatong ea A le B).

A. Ema le maoto a bophara ba letheka. Tšoara dumbbell letsohong le leng le le leng haufi le lirope, liatla li shebile kahare.

B. Brace midline, ebe o kenya letheka morao, o theola li-dumbbells ho fihlela bohareng ba serope. E latelang, otlolla maoto ka nako e le 'ngoe' me u hule li-dumbbell ka lehlakoreng le le leng, likhahla tse potolohang ka tlase ho ts'oara litšepe tse bophahamo ba mahetla kotareng ea squat. Ema. Ena ke boemo ba qalo.

C. Ho boloka mokokotlo o le thata, o otlolohile holimo, 'me sefubeng se ea pele, lula fatše o shebile fatše.

D. Botlaaseng ba squat, tobetsa lirethe fatše ho otlolla maoto ha u ntse u hatella li-dumbbells holimo. Boikarabello bo felletse ha maoto a otlolohile 'me li-dumbbells li otlolohile ka holim'a mahetla, li-biceps li hatelitsoe khahlanong le litsebe.

E. Li-dumbbells tse tlase li khutlela mahetleng ha li ntse li theohela ka tlung ea squat ho qala karabelo e latelang.

Mokhoa oa ho etsa Kettlebell Thruster

Kettlebell thrusters e fapane hanyane le li-dumbbell thrusters. "Mechini ea kettlebell thruster e batla e ts'oana le ea dumbbell, empa o hloka ho ela hloko hanyane ho seta le boemo bo ka pele, ka lebaka la boemo ba mohele oa kettlebell," ho bolela Rouse. Kahoo, haeba u sa tsoa kena mokhatlong ona 'me u na le li-dumbbells tse laolehang (tse laolehang), qala moo pele u fetela ho kettlebell thruster ea mahlale a morao-rao.

Tlhokomeliso: "Ho bohlokoa ho boloka boemo bo tiileng ka pele-pele ha u ntse u lutse ka tlase ho squat," Rouse oa hatisa. Haeba ka nako efe kapa efe li-kettlebells li qala ho suthela hole le 'mele ha o le kahara squat, e beha mokokotlo oa hau o ka tlase maemong a sekiselitsoeng. Yikes. (E amanang le eona: Lisosa Tse Tloaelehileng ka ho Fetisisa Tsa Bohloko ba Morao. Hape, Tsela ea ho ba Tšelisa ASAP).

Ka tlase, mehato ea A le B e hlalosa mokhoa o nepahetseng oa ho hloekisa kettlebell maemong a ho qala, ha mehato ea C le D e hlalosa mokhoa oa ho ikoetlisa oa kettlebell thruster.

A. Ema ka maoto a bophara ba letheka, u tšoere kettlebell ka letsohong le leng le le leng ka pel'a letheka, liatla li shebile kahare. Hinge thekeng morao le ho theola litšepe lisenthimithara tse 'maloa, ebe u hloekisa litšepe sebakeng se ka pele-pele.

B. Sheba habeli sebaka sa pele sa rack: Tšoara ea tšepe e lokela ho ba haufi le bohareng ba palema, bolo ea kettlebell e lutse ka morao ho forearm, 'me letsoho le lokela ho ba haufi le' mele. Bicep e lokela ho kenella haufi le ribcage mme litsoeng li leketlile fatše, eseng lehlakoreng.

C. Ho boloka letsoho le tiileng le sa nke lehlakore (aka ha ho na khefu lipakeng tsa letsoho le letsoho) lula ka mokokotlong. Tobetsa ka lirethe ho phahama ha u ntse u tobetsa litloloko holimo holimo.

D. Khutlisetsa litloloko sebakeng sa rack e ka pele ha u ntse u oela ka squat ho qala rep e latelang.

Mokhoa oa ho etsa Thuruster ea Letsoho le le Leng

U se ke ua fosa: Ho sebelisa boima bo le bong sebakeng sa tse peli ha ho bolele hore motsamao ke halofo ka thata. Ho fapana le hoo, Rouse o re ha e etsoa ka nepo, metsamao e le 'ngoe e matlafatsa mantlha ho feta boikoetliso ba linaha tse peli. "Ha karolo e le 'ngoe feela ea' mele e laetsoe, mesifa ea mantlha ka lehlakoreng le leng e hiriloe haholo ho u thusa ho boloka botsitso," oa hlalosa. Le ha e le lehlakore le le leng feela la 'mele le jereng mojaro,' mele oohle o sebetsa 'moho ho tsamaisa motsamao ka katleho. (Sheba ho eketsehileng: Koetliso ea Unilateral ke Eng 'me Hobaneng e le Bohlokoa Hakaale?)

Ho feta moo, Rouse o re: “Batho ba bangata ha ba matla ka ho lekana, ha baa tsamaea, ebile ha baa tenyetseha ka mahlakoreng ka bobeli a ’mele ea bona. Ho etsa mofuta ofe kapa ofe oa mosebetsi o le mong ho molemo ho khetholla le ho lokisa li-asymmetries tseo, tse ka thusang hape ka ho thibela likotsi le ho tsosolosa, o re. Ho thabisa bophelo bo bolelele!

Haeba u shebahala u le motle, mohlomong u etsa phoso. Wickham o re: "Hobane o na le boima bo le bong feela, ho tloaelehile hore batho ba shebahale ba khopame ha ba ntse ba etsa mokhatlo ona." "Sena ha sea nepahala." Ho lokisa: Boloka mokokotlo oa hau o koaletsoe kahare ho boloka letheka le mahetla li lekana ka mahlakore ohle ho tsamaea. Hape, mehato ea A le B e hlalosa ho hloekisa boima ho isa boemong bo ka pele.

A. Ema ka maoto ka bophara ba letheka, u tšoere sekoti letsohong le leng, u leketlile ka pel'a serope.

B. Hinge letheka, theola dumbbell kae-kae ka holim'a mangole. Tšoaea ka maoto ha u ntse u hula boima haufi le 'mele. Ha tloloko e feta lethekeng, ts'epa tšepe e nyolohele holimo sebakeng se ka pele, 'me u ts'oare kotara pele u ema. Ena ke boemo ba qalo.

C. Inhale le ho tiisa mokokotlo, ebe o lula fatše ho fihlela mofeng o robeha pele o nyolohela holimo, o hemela holimo ha o ntse o phunya boima ba 'mele. Qetella rep ka ho otlolla maoto le letsoho, ho pepeta bicep ka tsebeng.

D. Butle-butle khutlisetsa molamu mahetleng ebe o tebisa letheka ho qala karabelo e latelang.

Mokhoa oa ho etsa Thruster ea bolo ea bongaka

Ka kakaretso, bolo ea meriana ea oh-t-tenyetseha ke e 'ngoe ea lisebelisoa tse sa sebelisoeng haholo setsing sa boikoetliso, ho latela Wickham. Ntle le libolo tsa leboteng, bolo ea bolo squat e hloekisa, li-slams tsa bolo, li-twist tsa Russia, le li-V-ups tsa meriana, libolo tsa meriana li ka sebelisoa bakeng sa li-thrusters. (E amanang: Lebaka Leo U Lokelang ho Qala ho Hloekisa Meriana-Ball Ball, Stat)

Wickham o re: "Lisebelisuoa tsa bolo ea meriana ke khetho e ntle bakeng sa batho ba sa ikutloeng ba phutholohile ho sebelisa "barbell". "Ka kakaretso e bobebe ebile e sireletsehile, 'me sesebelisoa se bopehileng joaloka bolo se tloahelehile haholo."

O boetse a re hobane libolo tsa meriana hangata li bobebe, ke khetho e ntle ea boima bo bobebe, boikoetliso bo phahameng bo reretsoeng ho eketsa matla a pelo le methapo (aka ho u phefumoloha le matla a ho aha feela). Mehato ea A le ea B e hlalosa mokhoa oa ho hloekisa bolo ho fihlela boemong ba bokapele.

A. Ema maoto a arohane ka bophara ba noka, u tšoere lehlakore ka leng la bolo ea moriana, lintlha tsa menoana li shebile fatše.

B. Brace core 'me u ikamahanye le thekeng ho theola bolo ho ea liropeng tse kaholimo. Ka motsamao o le mong oa mokelikeli, otlolla maoto ha u ntse u hula bolo holimo 'meleng, u phahamisa mahetla ho ea litsebeng, u potoloha litsoe ho tšoasa bolo e le ka pele-rack ka quarter squat. Ema hodimo kaofela. Ena ke boemo ba qalo.

C. Inhale, tiisa bohareng ba karolo, ebe u boloka litsoe li phahame, lula letheka ka morao 'me u khumame mangole ho theohela ka har'a squat.

D. Tsamaea ka lirethe ho ema ha u ntse u hatella bolo holimo.

Na ho ka Etsahala Hore Boikoetliso ba Thruster bo be Bonolo?

Lehloeo la ho le roba, empa le bakeng sa baatlelete ba tsoetseng pele ka ho fetesisa, ha ba tsamaee phakeng. Ebile, haeba u ka ikutloa eka li bonolo, mohlomong u li etsa hampe. Ka moralo, boikoetliso ba metsoako bo thata hobane bo sebetsa lihlopha tse ngata tse fapaneng tsa mesifa le manonyeletso hang, Wickham o supa. (Bona tse ling: Ke liikoetliso life tse kopaneng 'me hobaneng li le bohlokoa hakana?)

Haeba liphapang tse kaholimo li sa khonehe ho uena hajoale, Wickham o khothaletsa ho arola motsamao ka likarolo tsa eona ka bomong (squat le khatiso) le ho sebetsa ntlheng ea hau e fokolang.

Haeba ho le thata hobane ha o khone ho senya ho tšoana ho squat ea hau? Rata squat sa moea. Hang ha o se o khona ho foka squat ka botebo ka sebopeho se setle, eketsa boima ba 'mele ka ho etsa sekoti sa' mankhonthe kapa sefubelu se ka pele, o re. Haeba ho le thata hobane boemo ba hau bo holimolimo bo joalo? Sebetsa mahetleng a hao ka mechini e meng e hatisang ka holim'a lihlooho ebe oa e ts'oara.

Na ho thata ka lebaka la morethetho oa motsamao? Theola boima ba 'mele,' me u liehise motsamao ho ea squat e ka pele ho tobetsa, ho fapana le moo, e fana ka maikutlo a Wickham. Ho bolelang hore o tla ema hanyane ka pele ho squat se ka pele pele o hatella boima ba hlooho.

Mokhoa oa ho Kenyelletsa Li-thrusters ho Boikoetliso ba Hao

Haeba u ntse u ithuta boikoetliso ba thruster, qala leseli. Wickham o re: "Hlokomela ho sisinyeha ha boima ba 'mele, u ka khona ho pheta-pheta makhetlo a 15 ho isa ho a 20 ka mokhoa o motle."

Ebe u fetola sekema sa boima ba 'mele le rep e ipapisitse le lipheo tsa hau tsa boikoetliso. Rouse o re: "Li-thrusters li ka sebelisoa ho ntlafatsa matla, matla kapa mamello, ho itšetlehile ka hore na u tsamaisa motsamao joang. Haeba sepheo sa hau ke matla, qeta nako e itseng u futhumala le ho aha boima ba 'mele. Ebe u etsa seteishene sa li-5 x 5, se le boima ka hohle kamoo ho ka khonehang ka sebopeho se setle, u phomole metsotso e 2 lipakeng tsa li-set. Linoko.

Haeba sepheo sa hau ke mamello kapa pelo le methapo, ikoetlise ka ho pheta-pheta lintho tse phahameng. U ka 'na ua leka CrossFit WOD Fran, e kopanyang 45 reps of thrusters le 45 reps of pull-ups. Kapa leka CrossFit WOD Kalsu e kenyelletsang ho tlatsa li-thrusters tse 100 kapele kamoo ho ka khonehang, ha u ntse u etsa li-burpees tse hlano ka holim'a motsotso o mong le o mong. (Buh-buy elliptical, hello CrossFit thruster ikoetlisetsa.)

'Me haeba ho ikoetlisa ka kakaretso ke sepheo sa hau, Rouse o khothaletsa ho etsa lihlopha tse 3 tsa reps tse 8 ho isa ho tse 12 ka metsotsoana e 90 ho phomola pakeng tsa lihlopha.

Ka 'nete, ho sa tsotelehe hore na o kenya li-thrusters joang tsamaisong ea hau ea ho ikoetlisa, o tla e tšoanela le ho e matlafatsa. Ehlile, mokhatlo o ke ke oa u etsa betere (kapa bapapa ba hau) ho tants'a, empa ka sebele o tla u fa maoto le matšoafo ao u a hlokang ho etsa boogie kaofela. bosiu. telele.

Tlhahlobo bakeng sa