Ukuhambisa into kusuka endaweni ye-squat phezulu kungenye yezinto eziyinselele futhi eziqeda amandla esingakwenza. I-thruster iyinhlangano ethandwa kakhulu imidlalo yokufaneleka, nokho ibikhona njengendawo yokushwiba elula ekunyakazeni kokucindezela okuphezulu.
Nakuba imigoqo ngokuvamile iyindlela evame kakhulu yokuyenza, ezinye izinto, njengama-dumbbell, zinganikeza inzuzo efanayo kubaphakamisi. Thola ukuthi ungakwenza kanjani kanye namathiphu angcono kakhulu wokukufeza ngesikhathi esifushane.
Yini i-thruster? indlela yokuzivocavoca efanele
Kafushane nje, lokhu kuvivinya umzimba kuyi-squat yangaphambili ehambisana nokunyakaza kokucindezela okungaphezulu. Umsubathi uqala ngokufana ne-squat yangaphambili, futhi ngemva kokwehlela phansi kwe-squat, uqala ngokufutheka ukusheshisa phezulu esebenzisa imilenze nezinqulu ngenkathi egcina ingemuva liqondile. Uma uqeda phezulu kakhulu ngemilenze yakho, kufanele uqede i-lift ngokucindezela ihlombe.
Inqubo efanele kufanele ilandele lezi zinyathelo:
- Yima mude izinyawo zakho zihlukene ngobubanzi behlombe.
- Bamba ama-dumbbell ngenhla nje kwamahlombe akho noma uphumule kuwo.
- Izintende zezandla zakho kufanele zibhekane futhi izindololwane zakho kufanele zibe phambi komzimba wakho kancane.
- Gcina amadolo akho egobile kancane.
- Kancane kancane ulethe ama-dumbbells phezulu ku-clavicle yakho noma ngaphezu kwamahlombe akho.
- Letha izindololwane zakho phansi noma phambili.
- Cindezela umgogodla wakho futhi wandise isifuba sakho njengoba wehlisa kancane umzimba wakho endaweni ejulile ye-squat.
- Yehlisa izinqe zakho ngaphansi kunokuhambisana naphansi uma uguquguquka ngokwanele, njengokungathi uhlezi.
- Qinisa isisu sakho bese uphendukisa kancane amadolo akho ukuze uzinze.
- Cindezela izithende zakho namabhola ezinyawo zakho emhlabathini bese uphakamisa izindololwane zakho njengoba uqhuma ngokushesha futhi ngamandla ukuze ubuyele ezinyaweni zakho.
- Uma izinqulu zakho seziseduze nokuma, hlanganisa ama-glutes akho, cindezela izithende zakho phansi, futhi uphakamise ama-dumbbell phezulu.
- Qondisa izingalo zakho bese welula ikhanda lakho phambili ukuze izindlebe zakho zibe phambi kwama-biceps akho.
- Buyisela ikhanda lakho emgqeni nezingalo zakho.
- Yehlisa kancane ama-dumbbell ukuya ekuphakameni kwe-clavicle bese uphinda ukunyakaza.
Lokhu kunyakaza kungasetshenziselwa ukukhulisa ukuqina, ukukhuthazela kwenhliziyo, nokusebenza okuqondene nezemidlalo ekuqeqesheni i-CrossFit, yebo, ngisho nokuphakamisa izinsimbi kuma-Olympic. Ama-thruster angasetshenziswa ekuphakamiseni amandla ukusiza labo baphakamisi abahlehla kancane ku-squat lapho belulama ekuhlanzeni kanye/noma labo baphakamisi abangasebenzisi imilenze yabo lapho benza ama-jerks kanye nokucindezela.
Ama-thruster athathwa njengokunye kokuzivocavoca okuzuzisa kakhulu njengoba kungukunyakaza komzimba ogcwele okuwusizo empilweni yansuku zonke. Ama-Dumbbell thrusters asiza ukuthuthukisa ukusebenzisana, ukukhuthazela kwemisipha, nokulinganisela. Bakusiza ukuthi wakhe amandla omzimba aphezulu naphansi ngokusebenza ama-quads akho, ama-glutes, namahlombe.
Izinzuzo zokwenza i-dumbbell thruster
Izinzuzo zokunyakaza kwe-thruster zingakhuliswa lapho umsubathi ekhetha ukusebenzisa ama-dumbbells.
izinzuzo zohlangothi olulodwa
Okuvezwe lapha izinzuzo zokuqeqeshwa okuhlangene, ne-dumbbell thruster enikeza lezo zimfanelo kubadlali bayo. Kungakhathaliseki ukuthi ukwenza ngengalo eyodwa ngesikhathi, noma kokubili, imisipha nezinhlelo ze-neural ziqeqeshwe kahle.
Ukwengeza, ikhono lokubhekana nama-asymmetries angakwazi ukuqashelwa lapho ukuqeqeshwa ngemishini eyodwa (njengebha) kungasiza ukukhulisa ukumelana nokulimala, ukusebenzisana, nokuthuthukiswa kwemisipha.
Ukuma kwesihlakala nehlombe komuntu ngamunye
Ngesinye isikhathi ekuqineni komsubathi, kuzofika isikhathi lapho ibha ingatholakali futhi/noma ukulimala kwehlombe nesihlakala kungenza ukuhluka kwebha kungabekezeleleki. Ama-dumbbell azovumela ububanzi obuningi bokulayisha ngokweqile kanye nokuma kwe-angle yesihlakala engashintshwa ukuze "ifanele" kangcono umsubathi. Ngenxa yalesi sizathu esifanayo, ukuzinza okukhulu okuhlangene kungase kwenzeke nasezikhundleni ezahlukene ukuze kwandiswe ubuqotho be-capsule ehlangene nokunyakaza.
ukwanda kwe-neural stimulation
Njenganoma yikuphi ukunyakaza okusha, amasistimu wezinzwa azivumelanisa nokungalingani okusha, ukwaziswa okubalulekile, kanye nezidingo zokuzinza. Uma ikwenza ngezisindo ezimbili ezizimele, isiphakamisi kufanele siqinise indlela efanele nokuzinza ngezinhlangothi zombili zomzimba ukuze avumelanise ukunyakaza ekuphindaphindeni kwawo. Uma sekuthuthukisiwe, ukushintshela kubha (noma enye into engashintshi) ngeke kube yinselele encane (ngokokuzinza nokuxhumana).
Amathiphu okwenza kahle i-thruster
Akudingekile kuphela ukuba nendlela enhle, kodwa futhi nokulandela amanye amathiphu ukuze uthuthukise futhi uphelele umkhuba wama-thrusters:
- Ungakwazi ukuzijwayeza futhi uthuthukise indlela yakho usebenzisa ibha engenalutho ukuze ukwazi ukwenza kahle. Ukuma kubaluleke kakhulu kunesisindo.
- Hlola ukuma kwakho ngokubuka esibukweni noma ukuzithwebula.
- Zijwayeze ukunyakaza kancane ukuze ukwazi ukukuphelelisa. Ukuhamba ngesivinini esikhulu noma ukujaha kungakwenza ulahlekelwe ukuzithiba.
- Sebenza nomqeqeshi noma ubuke okokufundisa ukuze uthuthukise indlela enhle lapho uqala.
- Yenza njalo ama-thruster njengomnyakazo owodwa oqhubekayo. Uma lokhu kunzima kuwe, zama ukukwenza ngesisindo esincane.
- Qiniseka ukuthi ugcina ingqikithi eqinile. Lokhu kukusiza ukuthi ulawule isisindo nokunyakaza.
- Zama ukusebenzisa ezinye izinhlobo zemishini ngokushintshashintsha okuncane. Ungasebenzisa ama-kettlebell, ama-cinder block, noma ama-sandbags. Lokhu kuzoshintsha kancane ibhalansi yakho nomfutho.
- Sebenzisa imilenze yakho namadolo ukuze uphakamise umzimba wakho kanye nama-dumbbells. Ukugcina amadolo akho engaphandle kancane kuzosiza ukwenza imisipha ye-hip yakho isebenze njengoba uphakamisa. Ukusebenzisa le misipha yomzimba ephansi kuzokuvumela ukuba ube namandla amaningi kulo mnyakazo.
- Cindezela ezithendeni zakho esikhundleni sokuncika phambili ezinzwaneni zakho. Lokhu kusiza ukwenza isiqiniseko sokuthi wehla wenyuka ngomugqa oqondile esikhundleni sokuhlehla naphambili. Lokhu kukhulisa ukusebenza kahle futhi kukusiza ukuthi uhlale uqondanisiwe.
- Gcina izindololwane zakho zibheke phezulu ukuze ibha ihlale emahlombe akho. Lokhu kusiza futhi ukugcina ibha iphezulu, okwenza kube lula kuwe ukuthi uphakame.
- Sebenzisa umoya wakho ukukusiza ngokunyakaza. Hofuzela ujule njengoba uqukula phansi futhi ukhipha umoya njengoba ucindezela phezulu.
- Qiniseka ukuthi awuwaqinisi kakhulu ama-dumbbells. Lokhu kungadinisa izingalo zakho. Gcina ukubamba kwakho kukhululeke ngangokunokwenzeka. Ungakhama kancane uma ucindezela usuka phezulu.