Barbell Thruster

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus, Triceps Brachii

Sakonni ga Barbell Thruster

Barbell Thruster shine cikakken motsa jiki wanda ya haɗu da squat na gaba da kuma latsa sama, yana ba da fa'idodi kamar ingantaccen ƙarfi, daidaitawa, da juriya. Yana da cikakke ga 'yan wasa na kowane matakai, musamman waɗanda ke da hannu a cikin aikin motsa jiki, CrossFit, ko shirye-shiryen ɗaukar nauyi. Mutane da yawa za su iya zaɓar wannan motsa jiki don ikonsa na yin aiki da ƙungiyoyin tsoka da yawa lokaci guda, haɓaka aikin motsa jiki gabaɗaya da inganci a cikin ayyukan motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Thruster

• Tsaya tare da ƙafafu da faɗin kafada, kiyaye bayanku madaidaiciya da ainihin ku.
• Fara da yin squat, lanƙwasa a gwiwoyi da hips har sai cinyoyin ku sun yi daidai da ƙasa.
• Yayin da kake tashi daga squat, yi amfani da ƙarfin hali don danna barbell kai tsaye a sama, cika hannunka.
• Rage barbell baya zuwa kafadu kuma maimaita motsa jiki don adadin da kuke so.

Lajin Don yi Barbell Thruster

• Riko Mai Kyau: Tabbatar cewa riƙon ku akan ƙwanƙwasa yana ɗan faɗi kaɗan fiye da faɗin kafaɗa. Wannan zai ba ku ƙarin iko akan barbell kuma zai taimaka don hana duk wani rauni na wuyan hannu. Har ila yau, ci gaba da ƙwanƙwaran ku kuma kusa da jikin ku yayin lokacin squat don kiyaye barbell a matsayi mai kyau.
• Cikakkun Motsi: Don samun fa'ida daga Barbell Thruster, yana da mahimmanci a yi amfani da cikakken kewayon motsi. Wannan yana nufin shiga cikin zurfafa zurfafawa sannan kuma ka mika hannayenka gaba daya. Wannan ba kawai yana aiki da ƙarin tsokoki ba amma yana inganta sassauci da motsinku.
• Fasahar Numfashi: Wani kuskuren da aka saba yi shine rashin amfani da ingantacciyar hanyar numfashi.

Barbell Thruster Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Thruster?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Thruster. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun ƙwararren ƙwararren motsa jiki ko mai horo ya jagorance ku ta ƙungiyoyin farko don tabbatar da cewa kuna yin su daidai. Wannan motsa jiki ya ƙunshi ƙungiyoyi masu yawa da ƙungiyoyin tsoka, don haka yana da mahimmanci a yi shi daidai don samun mafi fa'ida da kuma guje wa rauni.

Me ya sa ya wuce ga Barbell Thruster?

• Kettlebell Thruster: Wannan sigar tana amfani da kettlebells, wanda zai iya taimakawa haɓaka ƙarfi da daidaituwa saboda kettlebells na musamman da rarraba nauyin kettlebells.
• Single-A hannu barbell thrin: Wannan bambance-bambancen yana buƙatar ku amfani da hannu ɗaya kawai a lokaci guda, yana ƙara ƙalubalen maƙarƙashiya da ma'auni.
• Front Squat Thruster: Wannan gyare-gyare yana farawa tare da squat na gaba maimakon squat na gargajiya, yana mai da hankali kan quadriceps.
• Medicine Ball Thruster: Wannan sigar tana amfani da ball na magani, wanda zai iya zama zaɓi mafi dacewa ga waɗanda ke da matsalar kafada ko wuyan hannu.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Thruster?

• Push Presses wani kyakkyawan motsa jiki ne na ƙarin motsa jiki yayin da suke jaddada lokacin latsa sama na Barbell Thruster, yana taimakawa haɓaka ƙarfi da ƙarfi na sama, musamman a cikin kafadu da hannuwa.
• Kettlebell Swings kuma na iya haɗawa da Barbell Thrusters yayin da suke taimakawa haɓaka fashewar ɓarna da kwanciyar hankali, waɗanda ke da mahimmanci don ingantaccen aiwatar da motsin motsa jiki a cikin Barbell Thrusters.