How to master the thruster in weight training?

The thruster is one of the bodybuilding exercises that uses a machine. The training program allows you to optimize your muscle mass gain or to develop the performance of your muscles. However, it is important to know and master the exercises to avoid muscle injuries. Discover through this article the gestures and advice to help you achieve a good thruster.

What is the thruster?

Thruster means propulsion in French. The thruster is a sequence of exercises or movements used to strengthen muscles. You can do it at home or in a gym. However, it is recommended to use the services of a coach to benefit from an effective weight training program. This exercise requires the use of many muscle groups.

It consists of several exercises consisting of a vertical push and a muscle extension at the hip. The training plan promotes muscle mass gain. A good number of repetitions must be respected for the exercises to be beneficial to your body.

How to make a thruster ?

This strength training technique uses mobility to build muscle. This includes using multiple joints in the body. Do exercises with your back straight to prevent injury. Weight training exercises require the use of equipment. If you are a beginner, use dumbbells between 6 and 8 kg depending on your gender.

The starting position

To perform a perfect thruster, it is recommended to follow all the instructions to the letter. The first step is to stand with your legs shoulder-width apart. The toes are turned outwards. Then take the dumbbells with the appropriate load and place them on your shoulders. You can do this exercise with a barbell and weights on it

The descent phase

Breathe in deeply before lowering the dumbbells to your knee. The thruster is an exercise of speed, you must take time to carry out each movement while stressing the mobility of your gestures. Try initially to do it with an empty bar.

Return to the starting position

The strength training exercises in this type of program are similar to squat exercises. You will be pulling up using the strength of your thighs to return to the starting position. The idea is to stand with the loads on your shoulders.

The vertical ascent phase

The vertical weight bench press consists of raising the dumbbells above your head while keeping your back straight. Exhale slowly as you perform this weight training exercise. The vertical raise requires the extension of the muscle group at your knee and hip.

Then rest the dumbbells on your shoulders and perform the number of reps that suits your goal. It should be noted that each level does not have the same intensity in each movement. The loads are also different for a beginner and for an advanced practitioner.

What are the benefits of the thruster for bodybuilding?

The thruster is an exercise that uses equipment such as dumbbells to optimize the result. If you use only your body weight to perform the weight training exercises, the result is not fast. Do exercises with dumbbells to build muscle mass and improve the performance of your muscles.

Multi-joint exercise

This type of exercise uses several muscles including the quadriceps, glutes, hamstrings and erectors of the spine. In addition to this, the muscle fibres are used during the extensions for optimal muscle strengthening. It is recommended to perform warm-up exercises before you start that workout.

Injuries and soreness are the consequences of improperly performed strength training exercises. To benefit from strengthening your abdominal muscles, simply sheath your abdominal area while performing the exercises. In short, the thruster is a complete, multi-joint strength training program. It uses all the muscles and allows you to develop the muscles of the upper and lower body at the same time.

Increase muscle strength and power

As you work out, your strength and muscle power increase. This is because supporting and lifting loads develops the power of your muscles. You can use heavier weights for more strength. However, a sports coach is best suited to indicate the weight of the dumbbells that corresponds to your level.

The thruster uses mobility and asks your heart to pump blood faster. Your cardiovascular capabilities are challenged to give your muscles more power. Muscular endurance is a very desirable quality for a weight training session. You can acquire it with several series of exercises by respecting the ideal number of repetitions.

What are the professional tips to remember?

The thruster can be optimized by adopting the right gestures during the execution of weight training exercises. This will help you avoid injuries and muscle tears that can be very painful.

Keep your back straight

It is recommended that you keep your back straight during all phases of the exercise. This will prevent back pain and other problems with the back muscles. Also, during the downward movement, the knees should not be drawn inwards.

Keep your balance

Balance is essential throughout the workout. Both the up and downstroke can throw off your balance. To remedy this, don't hesitate to fix a point in front of you to avoid leaning to both sides. This tip will help you achieve a perfect workout.

Make a slow descent

It is not necessary to execute the movements too quickly, especially on the way down. The weight of the dumbbells must be taken into consideration, as a sudden movement can injure one or more of your muscles. Take the time to make a perfect descent without rushing.

Control your breathing

It is important to breathe well during the exercises. Remember to breathe in when you start the downward movement and breathe out when you come back up. It is forbidden to hold your breath during all the repetitions. Proper breathing will optimize the sheathing effects of the workout.

This exercise is not suitable for everyone and if you don't perform it correctly, there is no point in doing it.

Whether you want to build up your upper body or any other part of your body, call on a personal trainer. It will allow you to reach your goals quickly, avoiding any risk of injury. 

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