Yadda Ake Yin Motsa Jiki Mai Kyau tare da Kyakkyawan Siffa

Wadatacce

• Menene Darasin Thruster?
• Yadda Ake Yin Dandatsa
• Yadda ake Yin Barbell Thruster
• Yadda ake Yin Dumbbell Thruster
• Yadda Ake Yin Kettlebell Thruster
• Yadda Ake Yin Hannun Hannun Guda Guda
• Yadda ake Yin Ball Ball Thruster
• Shin Zai yuwu a Sauƙaƙa Motsa Jiki?
• Yadda Ake Haɗa Masu Haɓakawa A cikin Aikin motsa jikin ku
• Bita don

Lokacin barkwanci: Menene sauti kamar raunin PG-13 wanda ke motsa mahaifinku da kunya a bulala a bikin auren ku amma a zahiri motsa jiki ne mai kisa? Mai matsawa!

Ba lallai ne ku zama CrossFitter don ƙware wannan kyakkyawan motsa jiki kai-da-yatsa ba, in ji USA Weightlifter, kocin kettlebell, da kuma mai ba da horo Rebecca Rouse. "Duk wanda ke son koyan yadda ake yin motsa jikin motsa jiki da kyau zai iya (kuma ya amfana) da shi," in ji ta. Shin kai ne? Zai kasance da zarar kun karanta game da duk fa'idodin ƙaura! *Iblis Emoji*. 💪

Karanta don koyo daidai menene maƙarƙashiya da abin da za ku ci daga yin su. Bugu da ƙari, gano yadda ake yin makoki tare da dumbbells, kettlebells, da barbells.

Menene Darasin Thruster?

Neman. M. Cikakken jiki. Gumi Waɗannan su ne wasu daga cikin adjectives mai ilimin hanyoyin kwantar da hankali na jiki Grayson Wickham, D.P.T., CSS.S., wanda ya kafa Movement Vault, yana amfani da shi don bayyana maƙarƙashiya.

Amma menene? Mai matsawa yana haɗa squat na gaba da danna sama zuwa motsi guda ɗaya mara kyau, "wanda ke haifar da babban buƙatu akan duk manyan tsokoki da haɗin gwiwa a cikin jiki," in ji shi.

Gaskiya ne - masu kutse ba sa barin kowace ƙungiyar tsoka da ba a san ta ba, in ji Rouse. Kuma taɓo sassan jiki da yawa yana nufin sakamako mai tsanani. A cewarta, thruster yana kawo nasarori ga tsokoki na ƙasa:

• Glutes
• Hamstrings
• Quads
• Maraki
• Musculature na tsakiya
• Kafadu
• Scapular stabilizers
• Latsa
• Tarkuna
• Triceps
• Biceps
• Hannun gaba

Idan kuna aiki a ofis ko aikinku na karshen mako yana wasa Tsallake Dabbobi a kan kujera, Wickham ya ce murfin yana da fa'ida musamman. "Jikin ku ya dace da matsayin da kuka fi yawan shiga," in ji shi, "kuma lokacin da kuke zaune duk rana, yana ɗaukar nauyi akan wasu tsokoki da haɗin gwiwa - musamman a cikin sarkar ku ta baya da kashin baya."

Motsawa da aiki da waɗancan tsokoki (kamar yadda mai kunnawa ke yi) yana taimakawa wajen magance illolin zama a duk rana ta hanyar inganta ƙarfi da motsi, in ji Wickham. "Tsawon lokaci, wannan a ƙarshe yana taimaka muku kawar da rauni da tsufa da kyau," in ji shi. Son hakan. (Mai dangantaka: Dalilin da yasa yakamata ku kula da Motsi na Thoracic Spine Mobility).

Wata ƙungiya ta tsoka mai motsa jiki ta fi ƙarfin aiki? Jigon. (Kuma a'a, ba kawai waɗancan tsoffin fakitin ab-shida ba-tsokokin ku na ƙetare, suma, waɗanda ke taimaka muku kwanciyar hankali da tallafawa bayanku.) da za a shiga duk tsawon lokacin, "in ji Wickham. Bari zuciyar ku ta tafi-da-hankali don ko daƙiƙa ɗaya kuma kuna haɗarin rasa ikon sarrafa nauyi ko watsar da ƙarfin ku. "Yi tafiya da kyau kuma tare da tsari mai kyau, kuma za ku yi aiki da zuciyar ku fiye da yadda yawancin motsawar motsa jiki ke yi," in ji shi. (Kallon ku, kumbura).

Oh, kuma bayan ƙarfafa tsokar ku, yana iya ba da ƙalubale ga ƙalubalen cardio. "Shirye-shiryen motsi a manyan tsare-tsare ko kuma a matsayin wani ɓangare na motsa jiki na motsa jiki na CrossFit ko motsa jiki na HIIT, kuma za ku inganta ƙarfin ku na zuciya," in ji Wickham. (Shin kun san cewa akwai nau'ikan cardio uku?)

Yadda Ake Yin Dandatsa

Komai kayan aikin da kuke amfani da su, motsawar motsa jiki * koyaushe * yana haɗe tsugunnawa ta gaba tare da dannawa sama zuwa motsi guda ɗaya. Amma, "kayan aiki daban -daban suna canza buƙatu a jiki daga ƙarfi, motsi, da kwanciyar hankali har abada," in ji Wickham.

Shawarwarinsa ita ce haɗa duk nau'ikan masu tuƙi a ƙasa cikin aikin motsa jiki (idan kayan aiki ya ba da izini). "Na dogon lokaci, karuwar canjin zai bar ku da ƙarfi da haɓaka wayar hannu," in ji shi.

Yadda ake Yin Barbell Thruster

Idan ba ku taɓa gwada mai ɓarna ba kafin, zaku iya ɗauka cewa maƙallan barbell shine mafi mahimmancin ɓarna -amma wannan ba gaskiya bane! Tabbas, don ɗaga sabbin sababbi (hey, taya murna akan ƙoƙarinku na baya -bayan nan!) Yana iya ɗaukar ɗan lokaci kaɗan don samun kwanciyar hankali riƙewa da amfani da ƙararrawa. Amma a cewar Wickham, ƙwanƙwasa ƙwanƙwasa shine ainihin wuri mafi kyau don farawa ga mutanen da ke da damar zuwa ɗaya. (Shin kun san akwai barbells na 15-pound da 2-ounce "barbells barck" kuma?)

Don yin murkushewa, da farko kuna buƙatar ikon tsabtace nauyi har zuwa matsayi na gaba-gaba (lokacin da kuke riƙe da barbell a layi ɗaya zuwa bene a gaban kafadun ku)-an bayyana hakan a cikin matakan AB a ƙasa. Bayan haka, matakan C-E suna tafiya da ku ta yadda ake yin thruster kanta.

A. Tsaya tare da ƙafafunku na faɗin kafada, sandar da aka matsa akan shins. Tsakanin layin takalmin gyaran kafa, manne a hips don kama kararrawa tare da riko da hannu, hannayen yatsa-nesa daga kwatangwalo.

B. Kula da kirji mai girman kai da matsattsun gangar jiki, tsaftace barbell zuwa matsayi na gaba: Ja barbell sama tare da kafafu, kuma lokacin da ƙararrawar ta wuce cinya, buɗe buɗaɗɗen kwatangwalo (ƙyale ƙafafun su bar ƙasa), da ɗaga gwiwar hannu sama da yadda zai yiwu. Lokacin da ƙararrawar ta wuce tsayin kirji, juye gwiwar hannu a ƙasa don kama ƙwanƙwasa a cikin matsayi na gaba (hannaye kawai a waje da kafadu, gwiwar hannu kai tsaye a gaban mashaya, triceps a layi ɗaya zuwa bene), ƙafar ƙafar ƙafa baya cikin kwata kwata. Tsaya Wannan shine farkon matsayin ku.

C. Kunna ginshiƙi kuma danna ƙafa a cikin bene. Tsayawa gwiwar hannu sama, zauna baya kuma durƙusa gwiwoyi cikin tsugunowa.

D. Lokacin da kwatangwalo ya faɗi ƙasa da gwiwoyi, nan da nan tuƙi ta ƙafa don fashewa daga cikin ƙasa na tsugunne. Yayin tashi don tsayawa, latsa barbell a sama, kulle makamai gaba ɗaya.

E. Lokaci guda mayar da mashaya zuwa matsayi na gaba-gaba yayin da zaune a kwatangwalo baya cikin tsugunne don fara wakilci na gaba.

Yadda ake Yin Dumbbell Thruster

Ba za ku iya samun hannunku a kan barbell ba? Ci gaba da maye gurbin dumbbells biyu ko kettlebells. Amma a yi muku gargaɗi: Maƙallan dumbbell biyu shine ainihin bambancin motsi, a cewar Rouse. Ba kamar ɓarna ba, wanda ke ba da damar ɓangarorinku su yi aiki tare (da ramawa juna), a yayin murƙushe muryoyi biyu "kowane gefe yana aiki ba tare da ɗayan ba," in ji Rouse. "Saboda wannan, dumbbells da kettlebell thrusters suna buƙatar kulawar jiki da sanin yakamata."

Idan kuna son gwada su, kar ku zama mai son kai. "Fara haske sosai," in ji Rouse. K?

Kamar dai tare da bugun ƙwanƙwasa, don yin bugun ƙarfe tare da dumbbells, kuna buƙatar samun nauyi a cikin matsayi na gaba (wanda aka bayyana a cikin matakan A da B).

A. Tsaya tare da faɗin ƙafar ƙafa. Riƙe dumbbell a kowane hannu kusa da cinya, dabino suna fuskantar ciki.

B. Tsaya takalmin ƙwallon ƙafa, sannan a ɗora ƙuƙwalwar baya, rage dumbbells zuwa tsakiyar cinya. Na gaba, a lokaci guda daidaita kafafu kuma a ja dumbbells a tsaye, jujjuya gwiwar hannu a ƙasa don kama dumbbells a tsayin kafada a cikin kwata squat. Tsaya Wannan shine farkon matsayi.

C. Tsayar da gindin, madaidaiciyar gwiwar hannu, da kirji a gaba, zama yana jujjuyawa zuwa ƙasa.

D. A kasan tsugunnawa, danna diddige a cikin ƙasa don daidaita kafafu yayin danna dumbbells sama. Wakilin ya cika lokacin da kafafu suka miƙe kuma dumbbells suna kai tsaye a kan kafadu, an matsa biceps akan kunnuwa.

E. Ƙananan dumbbells baya zuwa kafadu yayin da suke saukowa cikin tsugunne don fara wakilci na gaba.

Yadda Ake Yin Kettlebell Thruster

Kettlebell thrusters sun ɗan bambanta da dumbbell thrusters. Rouse ya ce "Injinan kettlebell thruster kusan iri daya ne da dumbbell, amma kuna buƙatar ku mai da hankali sosai ga saitin da matsayin gaban-rack, saboda matsayin kettlebell rike," in ji Rouse. Don haka, idan kun kasance sababbi ga motsi kuma kuna da saitin dumbbells (mai iya sarrafawa), fara can kafin ku ci gaba zuwa ƙaramin kettlebell thruster.

Lura: "Yana da mahimmanci a kula da matsattsun matsuguni na gaba yayin da kuke zaune a cikin ƙasan," in ji Rouse. Idan a kowane lokaci kettlebells sun fara motsawa daga jiki yayin da kuke cikin wannan squat, yana sanya ƙananan baya a cikin matsayi mara kyau. Yayi. (Mai dangantaka: Mafi yawan Sanadin Ciwon Baya. Ƙari, Yadda Ake Kwanciyar Su ASAP).

A ƙasa, matakan A da B suna bayyana hanyar da ta dace don ikon tsabtace kettlebell zuwa farkon farawa, yayin da matakan C da D ke bayanin yadda ake yin motsawar kettlebell thruster.

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, riƙe kettlebell a kowane hannu a gaban kwatangwalo, tafukan hannu suna fuskantar ciki. Hinge hips baya da ƙananan karrarawa 'yan inci kaɗan, sannan tsaftace karrarawa zuwa matsayi na gaba.

B. Sau biyu-duba matsayi na gaban-rack: Hannun kararrawa yakamata ya kasance tare da tsakiyar dabino, ƙwallon kettlebell yana kan bayan goshi, kuma hannun yakamata ya kasance kusa da jiki. Ya kamata a sanya bicep a kusa da haƙarƙarin kuma gwiwar hannu sun karkata zuwa ƙasa, ba zuwa gefe ba.

C. Kula da madaidaiciyar madaidaiciya da wuyan hannu (ba hutu tsakanin hannu da hannu) zauna a cikin tsugunne. Latsa ta diddige don tashi zuwa tsaye yayin danna ƙararrawa a tsaye.

D. Maido da karrarawa zuwa matsayi na gaba yayin faduwa cikin tsuguno don fara wakilci na gaba.

Yadda Ake Yin Hannun Hannun Guda Guda

Kada ku yi kuskure: Yin amfani da nauyi ɗaya maimakon biyu ba yana nufin motsi ba ne rabi kamar wuya. A akasin wannan, Rouse ya ce lokacin da aka yi shi daidai, ƙungiyoyi guda ɗaya suna ƙarfafa zuciyar ku fiye da ayyukan motsa jiki na biyu. "Lokacin da aka ɗora ɗayan gefe ɗaya na jikin, ainihin musculature a gefe guda yana da babban aiki don taimaka muku kwanciyar hankali," in ji ta. Kodayake gefe ɗaya kawai na jiki yana ɗaukar nauyin, gaba ɗaya jikin yana aiki tare don yin motsi cikin nasara. (Dubi ƙarin: Menene Horon Unilateral kuma Me yasa yake da Muhimmanci?)

Bugu da ƙari, "yawancin mutane ba su da ƙarfi, wayoyin hannu, da sassauƙa a ɓangarorin biyu na jikinsu," in ji Rouse. Yin kowane irin aiki guda ɗaya yana da fa'ida wajen ganowa da gyara waɗancan asymmetries ɗin, wanda kuma zai iya taimakawa tare da rigakafin rauni da gyarawa, in ji ta. Murna ga tsawon rai!

Idan da gaske kuna da ban mamaki, tabbas kuna yin kuskure. "Saboda kuna da wannan nauyin guda ɗaya kawai, ya zama ruwan dare ga jama'a su yi kama da karkatacciyar hanya yayin yin wannan motsi," in ji Wickham. "Wannan bai dace ba." Gyara: A kulle zuciyar ku a kulle don kiyaye kwatangwalo da kafadu a duk lokacin motsi. Bugu da ƙari, matakan A da B suna bayyana tsaftace nauyi har zuwa matsayi na gaba.

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe dumbbell a hannu ɗaya, rataye a gaban cinya.

B. Hinge hips, rage dumbbell wani wuri sama da gwiwoyi. Danna ta ƙafa yayin jan nauyi sama da jiki. Yayin da kararrawa ke wucewa kwatangwalo, yi kararrawa zuwa matsayi na gaba, kamawa cikin kwata kwata kafin tsayawa. Wannan shine farkon matsayi.

C. Inhale da matsi mai ƙarfi, sannan ku zauna har sai butt ɗin ya karye a layi ɗaya kafin a ɗaga sama, yana fitar da numfashi yayin da ya ɗora nauyi sama. Kammala maimaitawa ta hanyar daidaita kafafu da hannu, matse bicep zuwa cikin kunne.

D. A hankali a dawo da dumbbell zuwa kafada kuma a nutse hips baya don fara mai zuwa na gaba.

Yadda ake Yin Ball Ball Thruster

Gabaɗaya magana, ƙwallon maganin da ake amfani da shi da yawa yana ɗaya daga cikin kayan aikin da ba a amfani da su sosai a cikin dakin motsa jiki, a cewar Wickham. Baya ga kwallaye na bango, tsabtace ƙwallon likitanci, tsinke ƙwallon ƙafa, murɗawar Rasha, da ƙwallon V-ups, ana iya amfani da ƙwallon magunguna don masu ɓarna. (Mai Alaƙa: Dalilin da yasa Kuna Bukatar Fara Yin Magunguna-Tsabtace Ball, Stat)

Wickham ya ce "Magungunan wasan ƙwallon ƙafa babban zaɓi ne ga mutanen da ba sa jin daɗin yin amfani da ƙwanƙwasa," in ji Wickham. "Gabaɗaya ya fi sauƙi kuma mafi aminci, kuma kayan aikin ƙwallon ƙafa ya fi sabawa."

Ya ƙara da cewa saboda ƙwallon magunguna gabaɗaya yana da sauƙi, babban zaɓi ne don nauyi-nauyi, manyan ayyukan motsa jiki waɗanda aka tsara don haɓaka ƙarfin jijiyoyin jini (aka sa ku numfashi vs. kawai ƙarfafa ƙarfi). Matakan A da B suna bayanin yadda ake tsaftace ƙwallon har zuwa matsayi na gaba.

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, riƙe kowane gefen ƙwallon magunguna, yatsun hannu suna fuskantar ƙasa.

B. Ƙunƙarar takalmin gyaran kafa da manne a hips zuwa ƙananan ƙwallon zuwa cinyoyin sama. A cikin motsi guda ɗaya, miƙe kafafu yayin ɗora ƙwallo sama da jiki, ɗaga kafada sama zuwa kunnuwa, jujjuyawar juyawa don kama ƙwallo a matsayi na gaba a cikin kwata kwata. Tsaya gaba ɗaya. Wannan shine farkon matsayi.

C. Shaƙa, tsaka -tsakin takalmin gyaran kafa, sannan ɗaga gwiwar hannu sama, zauna kwatangwalo baya da lanƙwasa gwiwoyi don ƙasa zuwa cikin tsugunne.

D. Fitar da diddige don tsayawa yayin danna ƙwallon sama.

Shin Zai yuwu a Sauƙaƙa Motsa Jiki?

Ƙiyayya don karya shi, amma har ma ga ƙwararrun 'yan wasa,' yan wasa ba sa yawo a wurin shakatawa. A zahiri, idan kun taɓa jin kamar suna da sauƙi, wataƙila kuna yin su ba daidai ba. Ta hanyar ƙira, ayyukan motsa jiki suna da wahala saboda suna aiki da ƙungiyoyin tsoka daban -daban da haɗin gwiwa lokaci guda, Wickham ya nuna. (Dubi ƙarin: Menene Ayyukan Haɗaɗɗen kuma Me yasa Suke da Muhimmanci?)

Idan bambance-bambancen abubuwan da ke sama ba su yiwuwa a gare ku a yanzu, Wickham yana ba da shawarar tarwatsa motsi cikin sassan sa (squat da latsa) da aiki akan raunin ku.

Idan yana da wuya saboda ba za ku iya karya layi daya ba a cikin squat? Jagora tsugunne. Da zarar za ku iya tsugunnawa zuwa zurfin tare da siffa mai kyau, ƙara nauyi ta hanyar yin ƙyallen goblet ko barbell gaban ƙwanƙwasa, in ji shi. Idan yana da wahala saboda matsayin ku na sama ya kasance haka-haka? Yi aiki akan ƙarfin kafada tare da wasu matsi sama da sama da waɗannan motsin motsi masu haɓaka kafada.

Shin yana da wahala saboda yanayin motsi? Rage nauyi, da rage motsi zuwa ƙwanƙwasa gaba don dannawa, maimakon haka, yana ba da shawarar Wickham. Ma'ana, zaku dakata a saman squat na gaba kafin ku danna nauyin sama.

Yadda Ake Haɗa Masu Haɓakawa A cikin Aikin motsa jikin ku

Idan kuna koyon motsa jiki ne kawai, fara haske. Wickham ya ce "Jagora motsi a nauyi za ku iya fitar da 15 zuwa 20 reps ba tare da karyewa ba."

Sa'an nan kuma daidaita tsarin nauyi da maimaitawa bisa ga burin ku na dacewa. Rouse ya ce "Za a iya amfani da maƙera don inganta ƙarfi, ƙarfi, ko juriya, gwargwadon yadda kuke ɗora motsi," in ji Rouse. Idan ƙarfi shine burin ku, kashe ɗan lokaci don dumama da haɓaka cikin nauyi. Bayan haka, yi saiti na 5 x 5 thrusters, gwargwadon nauyi tare da tsari mai kyau, hutawa mintuna 2 tsakanin saiti. Na yaji

Idan ƙarfin hali ko ƙarfin zuciya shine burin ku, yi wasan motsa jiki tare da maimaita maimaitawa. Kuna iya gwada CrossFit WOD Fran, wanda ya haɗu 45 reps na thrusters da 45 reps of pull-ups. Ko gwada CrossFit WOD Kalsu wanda ya haɗa da kammala jimlar maƙiyan 100 da sauri, yayin yin burpees biyar a saman kowane minti. (Buh-buy elliptical, hello CrossFit thruster workouts.)

Kuma idan dacewa gaba ɗaya shine burin ku, Rouse ya ba da shawarar yin saiti 3 na 8 zuwa 12 reps tare da hutun daƙiƙa 90 tsakanin saiti.

Haƙiƙa, ko ta yaya kuka haɗa masu tuƙi cikin ayyukan motsa jiki na yau da kullun, za ku fi dacewa da ƙarfi gare shi. Tabbas, motsi ba zai sa ku (ko pops) ku fi kyau a rawa ba, amma tabbas zai ba ku ƙafafu da huhu da kuke buƙatar boogie duka. dare. dogon lokaci.

Bita don