I-TRX ingumqeqeshi okhethekile wokumiswa wokuqeqeshwa okusebenzayo. Eminyakeni eyishumi edlule yokuzivocavoca nge-TRX loops ithole ukuthandwa emhlabeni wonke. Izifundo ezinabaqeqeshi abamisiwe abazilolongela emakamelweni okuzivocavoca, nasekhaya.
Sikunikeza ukukhetha okuyingqayizivele kokuvivinya umzimba okungu-60 kwe-TRX kwesisu nangemuva, izingalo namahlombe, amathanga nezinqe.
Ukuzivocavoca okuphezulu okungama-60 nge-TRX
Empeleni i-TRX yigama lomqeqeshi othile wokumiswa komkhiqizi (njengama-Adidas sneakers). Kepha okwamanje i-TRX isiphenduke igama lasekhaya, isho igama elijwayelekile lakho konke ukusebenza okunezihibe zokumiswa. Ukuzivocavoca ne-TRX hhayi kuphela ukwehlukanisa ukuqina kwakho, kodwa futhi kuzosiza ukukhulisa amandla nokukhuthazela, ukuthuthukisa ukuqeqeshwa okusebenzayo ukuthuthukisa ikhwalithi yomzimba.
I-TRX: lonke ulwazi oluwusizo
Izinzuzo zokuqeqeshwa ne-TRX:
- Ungenza nge-TRX ejimini nasekhaya (okokusebenza kuhlangene kakhulu futhi kulula). Futhi wenze nasemgwaqweni.
- Amakilasi we-TRX afanele wonke amazinga wamakhono: kunezindlela zokuzivocavoca ezilula zabaqalayo futhi eziyinselele kakhulu kwezithuthukile.
- Ukuzivocavoca nge-TRX kuyasebenza ekuqiniseni i-corset yemisipha futhi ngaphandle kwemiphumela eyingozi emgogodleni.
- Ngesikhathi sokuzivocavoca nge-TRX ungakwazi ukulungisa kalula umthwalo ngokushintsha i-engeli nobubanzi bokuhamba.
- Ukuzivocavoca nge-TRX kusebenze ngasikhathi sinye wonke umzimba uwonke: uzosebenza hhayi kuphela endaweni eqondiwe, kodwa futhi ukufaka amaqembu emisipha angeziwe ukugcina ibhalansi.
Ukukhethwa kokuzivocavoca okuhlongozwayo ne-TRX kuzokusiza ukuthi uzilungiselele ukulungela uhlelo lokuqeqeshwa. Uma ungazi ukuthi uzoqala ngaphi, engxenyeni yesibili yendatshana uzothola uhlelo lwesifundo esenziwe ngomumo sesi-3 nge-TRX: ngamazinga okuqeqesha aqala, aphakathi naphakathi.
Izithombe ezigqwayizayo zisheshisa inqubo yokudlala izivivinyo. Khumbula ukuthi ukuzivocavoca nge-TRX udinga ukukwenza ngokucophelela nangokulawula okugcwele. Yenza izivivinyo ngekhwalithi, hhayi ngejubane. Ngesikhathi sekilasi zama ukugcina isisu siqinile, sibuyele emuva siqonde, amahlombe phansi, isinqa sishuba.
Ukuzivocavoca nge-TRX komzimba ongaphezulu
1. Ukugoba izandla kwi-biceps (i-Bicep Curl)
2.Ukulula izandla kuma-triceps (i-Tricep extension)
3. I-TRX pushups (Push up)
4.I-Pushups yama-triceps (iTricep press)
Uma ushintsha i-engeli nokuma kwezandla kancane, umthwalo uzoshintsha.
5.I-Push-UPS-spider (Mountain Climber Pushup)
6.Ijika ngokudonsa (i-TRX Twist)
Ukudonsa okumi phansi (Umugqa we-TRX)
Ukudonsa okuphezulu (Irowu ephezulu)
9.Ukuzala ngesandla (Reverse Fly)
10.Faka endaweni yetafula (Umugqa Wethebula)
11.Buyela emuva i-Push-UPS (Dips)
12. I-TRX-pullover (Pullover)
13.Donsela phezulu (Donsa)
14.Tilts nge-TRX (Sawubona ekuseni)
Ukuya phambili ngokubuyela emuva (Qedela phezulu)
Ukuzivocavoca nge-TRX kwesikhumba (isisu, emuva)
1. Ipulangwe eliqinile (okuyisisekelo)
2.Plank up-down Plank (Phezulu Naphansi)
3. Ukwehlisa izindololwane (Ripper)
4. Intaba ekhuphuka intaba ngokujikeleza (Crisscross climber)
5. Amadolo (idolo Tuck)
6. Ukuphakamisa izinqe (Pike)
Noma nakhu okuhlukile:
7. Ipulangwe eliqinile ezindololwaneni (Ipulangwe Langaphambili)
8. IPlank Saw Plank (isaha)
9.Khuphuka epulangweni endololwaneni (Ingalo Yomgogodla wePulangwe)
10. Ipulangwe eliseceleni (Ipulangwe eliseceleni)
11. Ipulangwe eliseceleni endololwaneni (Ipulangwe Side Side)
12. Ukuzungezisa komzimba ohlangothini lweplanga (Side Plank Reach)
13. Ukuphakama kwezinqe ohlangothini lweplanga (Side Plank Thrust)
14.Twist ohlangothini ipulangwe (Side Plank Crunch)
15.I-curl yomlenze (i-Leg Curl)
16. Ibhayisikili (Ibhayisikili)
17. Uphendulela umzimba umile (i-Russian Twist)
Ukuzivocavoca amathanga nezinqe
1. Isikwele (Isikwele)
2. Ama-squats ngokugxuma (iPlyo Squat)
3. Isquat squat (Pistol squat)
4.Lunge ngomlenze omisiwe (iLunge elimisiwe)
5. Amaleji (AmaLunge Ahlukile)
Amaphaphu we-Plyometric (i-Plyo lunge)
7. Ukugxuma njengexoxo (TRX Forg)
8.Lunge ngokuvundlile (I-Lunge Yesiphambano Esintantayo)
9. kuzuba okubanzi ohlangothini (Jump Wide)
10.Lunge ngebhalansi (i-Floating Lunge)
I-Plyometric lunge ngebhalansi (i-Floating Lunge Jump)
12.I-Sprinter (i-Sprinter Start)
13. Amalensi ohlangothini (Side lunge)
14.Lunge ngomlenze omisiwe (ama-Side Lunges)
15.Lift lift (i-Deadlift)
16. Ibhuloho le-TRX (Ibhuloho)
17. Ukuvuka kwezinqe (Hip Raise)
18. Ukuphakanyiswa kwemilenze epulangwe eliseceleni (i-Adductors)
19. Ukuphakamisa imilenze ngemuva (Abamisi abamisiwe)
20. Ukuphakamisa imilenze ebhandeni (Abathumeli Ababuyekeziwe Abamisiwe)
Ukuzivocavoca umzimba ophezulu nangaphansi
1. Amanye amaBurpees (iBurpee)
2. squats onompompi (Thinta futhi Finyelela)
3.I-Alpinist (Intaba Ekhuphukayo)
4.Ukugijima okuvundlile (umgijimi we-Hamstring)
5.Umlenze owodwa oguqula ipulangwe (Reverse Plank Leg Raise)
6. Push-UPS + donsa-up amadolo (Push up + Knee Tuck)
7.I-Push-UPS + ephakamisa izinqa (Push up + Peak)
8. Ipulangwe lokuhamba (Hamba iPlank)
Siyabonga ngeziteshi ze-youtube ze-gifs: Ama-shortcircuits ane-Marsha, i-Bcntraining, i-Best Bootcamp yakwa-Max, u-Alex Porter, u-Tony Cress.
Ibhande: ungakwenza kanjani + ukwahluka okungama-45
Uhlelo lokuqeqesha olulungele, i-TRX
Uma ufuna ukuqala ukuzibandakanya ne-TRX uwedwa futhi ungazi ukuthi ungaqala kuphi, nikela ngohlelo olwenziwe ngomumo lokuzivocavoca ezingeni labaqalayo, eliphakathi neliphambili. Ukuqeqeshwa kuzokwenzeka emahlandla amaningi kumjikelezo oyindilinga ngamakhefu amancane phakathi kokuzivocavoca. Isigaba sesimiso sokuphumula sizokusiza ukuthi ushise amanoni, uqinise imisipha futhi uqinise umzimba.
Ukusebenza okuphezulu okungu-10 kwe-TRX ku-youtube
Ungaguqula izivivinyo zohlelo nge-TRX ngokubona kwayo kuphela, ngaphandle kwalezo zivivinyo ezibonakala zingakulungele. Nawe unga shintsha isikhathi sokusebenza sonke sokuzivocavoca, inani lamathanga, isikhathi sokuzivocavoca kanye namakhefu. Ngabe unesikhathi sokunethezeka, kepha khumbula ukuthi umzimba udinga ukuzwa umthwalo futhi ngemuva kokuzivocavoca, kufanele uzizwe ukhathele kancane.
Uma ukuzivocavoca kwenziwa ezinhlangothini ezahlukene, emzuliswaneni wokuqala, vivinya umzimba ngasesandleni sokudla, esiwombeni sesibili - kwesobunxele. Uma uzwa sengathi ukuzivocavoca okuthile kukunikeza ukungaphatheki kahle emajoyintini (isb., Amadolo, izihlakala, izindololwane), kungakufaki ezinhlelweni zokuqeqesha i-TRX noma ungene esikhundleni senguqulo engasindi yokuqalisa.
Hlela ngokuzivocavoca kwe-TRX kwabaqalayo
Umzuliswano wokuqala:
- I-curl yomlenze (i-Leg Curl)
- Ipulangwe eliqinile kwizindololwane (Ipulangwe Langaphambili)
- Isikwele (Squat)
- Uphendulela ukuma komzimba (i-Russian Twist)
- Ukuphakama kwezinqa ohlangothini lweplanga (Side Plank Thrust)
Umzuliswano wesibili:
- Ukugijima okuvundlile (umgijimi we-Hamstring)
- Ukuzala ngesandla (Reverse Fly)
- Ibhuloho le-TRX (Ibhuloho)
- Ipulangwe eliseceleni (Ipulangwe eliseceleni)
- I-Lunge ngomlenze omisiwe (i-Suspended Lunge)
Ungawenza kanjani lo msebenzi nge-TRX yabaqalayo?
- Ukuvivinya ngakunye okwenziwe imizuzwana engama-30, phula imizuzwana engu-15
- Qalisa umjikelezo ngamunye imizuliswano emi-2
- Ukuphumula phakathi kwemibuthano iminithi elingu-1
- Isikhathi esiphelele somjikelezo owodwa imizuzu engu-3.5
- Ingqikithi yobude bokuzivocavoca: ~ imizuzu eyi-17
Hlela ngemithambo ye-TRX yezinga eliphakathi
Umzuliswano wokuqala:
- I-plyometric lunge ngebhalansi (i-Floating Lunge Jump)
- Ukugoba izandla ku-biceps (i-Bicep Curl)
- I-Alpinist (Mountain Climber)
- Ukuphakamisa imilenze ngemuva (Abameli abamisiwe)
- IPlank Saw Plank (isaha)
Umzuliswano wesibili:
- Izikwele ezinokweqa (iPlyo Squat)
- Plank up-down Plank (Phezulu Naphansi)
- Ukuqondisa izandla kuma-triceps (isandiso se-Tricep)
- Ibhayisikili (Ibhayisikili)
- Ipulangwe elilodwa elijikajika umlenze owodwa (Reverse Plank Leg Raise)
Umzuliswano wesithathu:
- I-Lunge diagonally (I-Lunge Yesiphambano Esintantayo)
- Ukuzungezisa komzimba ohlangothini lweplanga (Ukufinyelela Kweplank Side)
- Ukudonsa okumile (Umugqa we-TRX)
- Izikwele ezinompompi (Thinta uphinde ufinyelele)
- Amadolo (idolo Tuck)
Ungawenza kanjani lo msebenzi nge-TRX ezingeni eliphakathi?
- Ukuvivinya ngakunye okwenziwe imizuzwana engama-30, phula imizuzwana engu-15
- Qalisa umjikelezo ngamunye imizuliswano emi-2
- Ukuphumula phakathi kwemibuthano iminithi elingu-1
- Isikhathi esiphelele somzuliswano owodwa ~ imizuzu engu-3.5
- Isikhathi sokuqeqeshwa esiphelele: ~ 26 min
Hlela ukuzivocavoca nge-TRX uye phambili
Umzuliswano wokuqala:
- Push-UPS + donsa-up amadolo (Push up + Knee Tuck)
- Amaphaphu we-Plyometric (i-Plyo lunge)
- Ukhuphuka epulangwe endololwaneni (Ingalo Yesikhumba Esiphambili)
- I-Lunge ngomlenze omisiwe (ama-Side Lunges amisiwe)
- Sonta ohlangothini ipulangwe (Side Plank Crunch)
- Ukuphakamisa izinqe (Pike)
- Ipulangwe lokuhamba (Walk the Plank)
Umzuliswano wesibili:
- Ukugxuma njengexoxo (TRX Forg)
- Ama-Pushups we-triceps (umshini we-Tricep)
- Ukuphakamisa imilenze ebhandeni (Abathumeli Ababuyekeziwe Abamisiwe)
- Ukwehlisa izindololwane (Ripper)
- I-Sprinter (Sprinter Start)
- Donsa (Donsa)
- I-pistol squat (i-Pistol squat)
Umzuliswano wesithathu:
- Amanye ama-Burpees (iBurpee)
- I-TRX-pullover (Pullover)
- Ukuphakanyiswa kwemilenze epulangwe eliseceleni (i-Adductors)
- I-Push-UPS + ephakamisa izinqa (Push up + Peak)
- Ukugxuma okubanzi ohlangothini (i-Wide Jump)
- Umqobi wezintaba ngokujikeleza (Crisscross climber)
- Ukubuyela emuva kwe-Push-UPS (Dips)
Ungawenza kanjani lo msebenzi nge-TRX ngokuthuthukile?
- Ukuvivinya ngakunye okwenziwe imizuzwana engama-45, phula imizuzwana engu-15
- Qalisa umjikelezo ngamunye imizuliswano emi-2
- Ukuphumula phakathi kwemibuthano iminithi elingu-1
- Isikhathi esiphelele somzuliswano owodwa ~ imizuzu engu-7
- Ingqikithi yobude bokuzivocavoca: ~ imizuzu engama-45
I-TRX - imishini yezemidlalo elula, ehlangene futhi ewusizo kakhulu, ngenxa yalokho uzokwazi ukudonsa umzimba futhi uqinise imisipha yezingalo, amahlombe, iqolo, isisu, izinqe nemilenze. Ukuzivocavoca njalo nge-TRX ngeke nje kuthuthukise isibalo sakho, kodwa futhi kukusiza ukuthi uthuthukise ukuxhumana, amandla, ibhalansi nokubekezela.
Bona futhi:
- Ipulatifomu yokunyuswa: kungani kunesidingo sokuvivinya umzimba okungama-20
- I-Fitness band: kuyini, kungani kunesidingo sokuzivocavoca okungama-40
- Umqeqeshi we-Elliptical: kuyini ukusebenza kahle
- Ibhayisikili: yini ukusebenza kahle