Li-Thrusters tsa Dumbbell

Boikoetliso ba sefapano

9K 0 12/31/2016 (ntlafatso ea hoqetela: 05/05/2019)

Dumbbell Thrusters kapa li-dumbbell jump ke boikoetliso bo tloaelehileng ho CrossFit ka lebaka la bonolo ba bona ba mahlale le taba ea hore ha ba hloke lisebelisoa tse ling ntle le li-dumbbells. Mofuta oa li-dumbbell bursts ke bophahamo bo boholo, bo eketsang bokhoni ba boikoetliso bona. Boikoetliso bona bo loketse ba batlang ho eketsa tse fapaneng ts'ebetsong ea bona ea koetliso, hape le ho eketsa mojaro mesifeng ea deltoid.

Kajeno re tla sekaseka lintlha tsa mantlha tse amanang le phethahatso e nepahetseng ea boikoetliso bona, e leng:

1. Molemo oa ho etsa li-thrusters ka li-dumbbells ke eng?
2. Mokhoa oa ho ikoetlisa;
3. Liphoso tse tloaelehileng tsa ba qalang;
4. Ho ikoetlisa ka sefapano se nang le marotholi a dumbbell.

Melemo ea boikoetliso ee ke efe?

Nakong ea ts'ebetsong ea li-dumbbell ejections, moatlelete o fetola khatello ea mojaro mesifeng ea deltoid, a ntlafatsa matla le mamello ea bona. Ho hong ho tšoanang ho sebelisoa ke balateli ba ts'ehetso ea kettlebell mesebetsing ea bona, 'me mamello ea bona ea matla e feta kutloisiso feela - ba khona ho ikoetlisa ka metsotso e' maloa.

Ka ho sebetsana le li-dumbbells ho fapana le `` barbell '', o sebelisa matla a mangata ho tsitsisa mokokotlo oa hau le ho hokahanya mosebetsi oa 'mele oohle.

Ho bohlokoa ho kenyelletsa mesifa ea serope le mahetla ka nako e le 'ngoe - ka tsela ena motsamao o tla phatloha haholo, mme matla a koetliso a tla eketseha.

Ke mesifa efe e sebetsang le li-dumbbell thrusters? Mojaro o ka sehloohong mona o nkuoa ke mahetla le letheka, mme mesifa eohle ea mokokotlo le ho tsitsisa mesifa e sebetsa ka mokhoa oa lipalo, ntle le tsona motsamao o tla "tlotsoa", mme ho lahloa ka bohona ho tla tšoana le mochini oa khatiso o emeng. Mochine oa khatiso oa dumbbell ke boikoetliso bo botle ba mantlha bakeng sa ho nts'etsapele mesifa ea deltoid, empa bakeng sa CrossFit, mosebetsi oa 'mele o phatlohang le o hokahaneng hantle o loketse rona. Ke ka hona li-thrusters e leng boikoetliso bo botle ho ba qalang le baatlelete ba nang le boiphihlelo.

Mokhoa o nepahetseng oa ho etsa li-dumbbell thrusters

Hore na o sebetsa hantle hakae ka ho tlola ka li-dumbbells ho etsa qeto ea hore na o tla amohela mojaro o mokae le hore na o tla nts'etsapele tsebo efe. Ntle le mosebetsi o hlophisitsoeng hantle oa mahetla, maoto le mokokotlo, boikoetliso bo tla lahleheloa ke halofo ea melemo ea bona, ka hona, ela hloko karolo ea tekheniki. Joale tsela e nepahetseng ea ho etsa li-dumbbell thrusters ke efe?

1. Ho qala boemo: maoto a bophara ba mahetla a arohane kapa a pharaletse hanyane, morao ka ho otloloha, sheba pele, li-dumbbells fatše. Phahamisa li-dumbbells fatše ho etsa ntho e kang ho bolaea, ebe u sebelisa li-biceps le deltas ho li phahamisetsa boemong ba lebanta la mahetla. Li-dumbbells li lokela ho tšoana.
   
2. Squat ntle le ho fetola boemo ba li-dumbbells... Botebo ba squat ke karolo ea motho ka mong, ho motho e mong ho bonolo haholoanyane ho lula ka botlalo le ho ama mesifa ea namane ka li-biceps tsa lirope, ho motho e mong ho lekane ho halofo ea squat ho ea boemong ba ho tšoana le fatše. Ka efe kapa efe ea likhetho tsena, ha re fetisetse setsi sa matla a khoheli leotong, empa re ema ka tieo lirethe, re sa lebale ho boloka mokokotlo oa rona o otlolohile, ha mangole a sa lokela ho feta bophahamo ba likausi, ha re theoha re hema ka matla. Leka ho khetha khetho e u tšoanelang hantle.
   
3. Hang ha re qala ho tsoha, qala ho lahlela litšepe holimo boiteko ba mesifa ea deltoid, ha e ntse e tsoa ka nako e le 'ngoe. Ka lebaka la ho kenyelletsoa ha maoto le mahetla ka nako e le ngoe, motsamao o tla fetoha o potlakileng hape o phatlohang. Ho bohlokoa ho khetha ka nepo lebelo le nepahetseng la boikoetliso - litsoeng le mangole li lokela ho otloloha ka nako e ts'oanang, haeba o se o eme ka botlalo, empa o ntse o tsoela pele ho tobetsa li-dumbbells, motsamao o etsoa ka mokhoa o fosahetseng.
   
4. Ntle le tieho ntlheng e kaholimo, re theola li-dumbbells hape mahetleng le squat. Ho bohlokoa ka mokhoa o ts'oanang ho khetha lebelo le nepahetseng, tsohle li tlameha ho etsoa ka nako e ts'oanang.
   
5. Re pheta ejection hape ntle le tieho ntlheng e tlase. Mosebetsi o lokela ho ba monotonous, ha re liehe nako efe kapa efe, 'mele oohle o sebetsa joalo ka selemo.

Liphoso tse tloaelehileng tse qalang

Ho tlola ha Dumbbell ke boikoetliso bo sa rutehang, leha ho le joalo, e boetse e na le lintho tse poteletseng tse ipatileng tseo hangata li hlokomolohuoang ke baatlelete ba hlokang boiphihlelo. Mohlala:

1. Li-dumbbells li boima haholo. Hopola hang feela: boima ha bo na karolo ea bohlokoa mesebetsing e joalo. Ha ho na taba hore na li-dumbbell tseo u ka li phahamisang li boima hakae, mona ho bohlokoa ho rona mosebetsi o tsoelang pele le o phatlohang oa 'mele oohle, ho tla ba thata ho o fihlela ka li-dumbbells tse boima. Ntle le moo, ho sebetsa ka boima bo bongata, ho tla ba thata haholo ho uena ho tsitsisa boemo ba 'mele, mokokotlo o tla oela pele,' me li-dumbbells li tla "sutha" mahlakoreng ha li phahamisa. Ha o etsa li-thrusters ka li-dumbbells tse boima, ho ka etsahala hore o se ke oa khona ho sebetsa ka makhetlo a mangata, 'me ha re na taba le ho sebetsa makhetlo a 6-8 mona. Ho tsoa phihlelong ea ka, ke tla re palo e nepahetseng ea ho pheta-pheta li-ejection tse nang le li-dumbbells ke 15-30, ha ho utloahale ho theoha, ho feta ho khonahala, empa ho thata haholo, kaha mahetla a se a tla "betloa".
2. Boemo bo fosahetseng ba li-dumbbells. Ba bang ba qalang ba lebisa matsoho a bona pele 'me ba tšoara litšepe tse sa lumellaneng, empa ba li tlise ka pel'a bona. Sena se tla u thatafalletsa le ho feta ho laola motsamao, 'me kotsi ea ho lemala khafing ea rotator ea eketseha.
   
3. Projectile e tlameha ho phahama ka mokhoa o otlolohileng, Ho kheloha leha e le hofe lehlakoreng ho tla thatafatsa mosebetsi haholo, hobane o tla tlameha ho lokisa 'mele oa hau tlasa li-dumbbells.
4. Ho hema ka tsela e sa nepahalang. Ka boikoetliso bo potlakileng, bo morethetho joalo ka ho tlola hoa dumbbell, esita le baatlelete ba nang le boiphihlelo ba CrossFit ba ka lahleha habonolo ka mokhoa o nepahetseng oa ho hema. Maemong ana, o tla phefumoloha pele ho nako mme ha ho bonolo hore o tsebe palo e reriloeng ea ho pheta-pheta.
5. Ho hloka mofuthu. Li -asters li kopanya likarolo tsa mojaro oa aerobic le anaerobic, ka hona ho hlokahala eseng feela ho otlolla manonyeletso le li-ligamente ka botlalo, empa le ho lokisa methapo ea rona ea pelo bakeng sa mosebetsi pele re ikoetlisa. Metsotso e 10 ea cardio e tla re thusa ka sena ka mokhoa o phethahetseng, o tla eketsa lebelo la pelo ea hau esale pele, e leng se ke keng sa lebisa ho tlola ho hoholo ka khatello ea mali.

Meaho ea Crossfit

Li-Trasters kapa li-dumbbell jump ke lisebelisoa tse ntle tsa ho eketsa matla a ho ikoetlisa le ho phahamisa lithane, 'me sebapali se seng le se seng se itlhomphang sa CrossFit ha sea lokela ho se sebelisa. Ka tlase ke mehlala e meng ea kamoo u ka etsang li-dumbbell thrusters e le karolo ea boithuto ba hau ba sefapano.

Shebella video: Brutal Booty + Leg Slimming Workout! No Equipment + No Repeats (E Se Eka 2025).