I-TRX: inzuzo, ukusebenza kahle, izivivinyo + izimpendulo zemibuzo ethandwa kakhulu ku-TRX

Muva nje, ukuthandwa okubanzi kutholakele ukuqeqeshwa ngama-TRX loops. Futhi akumangazi ukuthi imboni yokuzivocavoca ayimile, njalo ngonyaka kunezinhlobo ezintsha zokuqeqeshwa.

Ngakho-ke, yini ukuzivocavoca kwe-TRX, yiziphi izinzuzo nezici zabo, nokuthi ungabhekana kanjani namaluphu we-TRX ekhaya.

Yini i-TRX nezinzuzo ngokuqashwa

I-TRX uhlobo lwemishini yezemidlalo yokuzijwayeza isisindo somzimba wayo. Iqukethe imichilo emibili ehlanganiswe ndawonye futhi yalungiswa ekuphakameni okuthile. Isebenza kanjani? Unamathisela imichilo kuSisekelo esiqinile, ufakwa kulokhi wezingalo nemilenze bese wenza izivivinyo esimweni esimisiwe. Ngamanye amagama, akufani nokuqeqeshwa kokumiswa.

Ukuqeqeshwa ngamaluphu e-TRX kwasungulwa e-United States ukuqeqesha izikhulu zamabutho akhethekile. Lokhu akuyona nje simulator esebenza ngemisebenzi eminingi uhlelo lokuqeqesha olutholile ukuthandwa emhlabeni wonke. Izindawo eziningi ezihola phambili zokuzilolonga sezivele zinikela ngohlelo lweqembu nolwe-TRX. Ukuzivocavoca nge-loops kwandile phakathi kwabagijimi abangochwepheshe abavela ku-NHL, NFL naku-NBA.

Usebenzisa imishini engaphandle, ungazibandakanya ne-aerobic, ukusebenza, amandla, ukuqeqeshwa okumile, kanye nokuzivocavoca umzimba. Ngenxa yesimo esingazinzile ngokuthembela kuluphu phakathi nezifundo akubandakanyi imisipha yangaphandle kuphela, kepha nemisipha yokuqinisa. Ungathuthukisa umzimba wonke, uvumele imisipha ukuthi iqinise umgogodla, ithuthukise ukuma komzimba.

I-TRX - leli akulona igama elijwayelekile lemishini emisiwe negama lenkampani eyaqala ngo-2005 ukukhangisa iluphu lokuzivocavoca umzimba. Okwamanje, i-TRX kunabancintisana abaningi emazweni ahlukene, ngokwesibonelo, Inkaflexx, FKPro, ASeroSling ELITE Ztrainer. Ukwenza ukuqeqeshwa kokumiswa okungenzeka ekhaya. Konke okudingayo ngaphezu kokutholwa kwezihibe ngokwazo, ukuthola ukusekelwa koqeqesho (isb. Ibha evundlile, ipali, igatsha lesihlahla, umnyango, uphahla).

FITNESS bracelets: ukukhethwa okuhle kakhulu

Izinzuzo ngokuqeqeshwa kwe-TRX:

1. Le simulator yendawo yonke, ongayenza izisindo nokuqeqeshwa kwe-cardio-yoga, i-yoga nokwelula amakilasi, nokuqeqeshwa okusebenzayo.
2. I-TRX loop ilula kakhulu ukuzijwayeza ekhaya, inamathele kalula eminyango, kubha noma ophahleni.
3. Ngeke usebenze ngaphandle kuphela, kepha nasekuqiniseni izicubu ezijulile, ezingatholakali ngaso sonke isikhathi ngesikhathi sokuzivocavoca okujwayelekile.
4. Ukuzivocavoca kwe-TRX kusiza ukwenza ngcono ukuma komzimba nokuqinisa umgogodla.
5. I-TRX compact treadmill, kulula ukuyithatha ngisho nezifundo zemvelo.
6. Ungahlukanisa ukusebenzisa kwakho ngaphandle kokuthenga imishini esindayo.
7. Ukuqeqeshwa kokumiswa kuqeda umthwalo we-axial emgogodleni, ngakho-ke kuphephile emhlane wakho.
8. I-TRX ekhaya kulula ukuyifaka futhi ayihlali ndawo eningi.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ungathenga kuphi i-TRX

Njengoba sibonile, ukwenza ukusebenza kwe-TRX kungenzeka ekhaya. Ngalokhu udinga ukuthenga iluphu elenga futhi ungaqala. Lezi zigaba zizosiza okufanayo kwabesilisa nabesifazane. Udonsa imisipha, ususe amafutha angenasidingo futhi uthuthukise ukuqeqeshwa kwakho okusebenzayo ngaphandle kwezisindo ezengeziwe!

Ukuqeqeshwa kokumiswa kwamakhithi okungabizi kuyathengiswa ku-Aliexpress. Izindleko zisukela kuma-ruble ayi-1500 kuye kwangama-2500. Sikhethe imikhiqizo engu-5 ehamba phambili ngokusekelwe enanini lama-oda, izilinganiso eziphezulu, ukubuyekezwa okuhle nezintengo ezithengekayo. Ukulethwa kwezimpahla ezivela ku-Aliexpress mahhala, ngokuvamile umkhiqizo uza phakathi nenyanga. Qiniseka ukuthi ufunda izibuyekezo ngaphambi kokuthenga. Ngezikhathi ezithile ku-loop kuba nezaphulelo, ngakho-ke ungavilaphi ukuchofoza izixhumanisi ukuze ungaphuthelwa noma yikuphi ukunikezwa okuzuzisayo.

1. Amaluphu wokuqina kweNo1. Izinketho ezintathu ezibekiwe nezinketho ezintathu zombala.

2. Loop ukufaneleka No 2. Izinketho ezintathu isethwe futhi ongakhetha ezimbili umbala.

3. Loop ukufaneleka No.3 ongakhetha ezintathu isethwe futhi ongakhetha ezintathu umbala.

4.Loop ukuqina №4. Izinketho ezintathu ezisethiwe nenketho eyodwa yombala.

5. Loop ukufaneleka No 5. Option eyodwa futhi ongakhetha ezimbili umbala.

Imishini yokufaneleka: isibuyekezo esigcwele + intengo

Ukuzivocavoca okudumile kwe-15 nge-TRX

Ukukunikeza umbono ngokuqeqeshwa nge-TRX ukukunikeza izivivinyo ezithandwayo eziyi-15 nge-TRX.

Qedela ukukhetha bona indatshana yethu: Ukuzivocavoca okuhle okungama-60 okuphezulu nge-TRX

1. Amadolo (idolo Tuck)

2. Ukuzungezisa komzimba ohlangothini lweplanga (Side Plank Reach)

3. Ukuphakamisa izinqe (Pike)

4.I-Alpinist (Intaba Ekhuphukayo)

5.I-Sprinter (i-Sprinter Start)

6. I-TRX pushups (Push up)

7. Amanye amaBurpees (iBurpee)

Ukudonsa okumi phansi (Umugqa we-TRX)

9. Isikwele (Isikwele)

10. Isquat squat (Pistol squat)

11.Lunge ngomlenze omisiwe (iLunge elimisiwe)

12.I-curl yomlenze (i-Leg Curl)

13. Ibhuloho le-TRX (Ibhuloho)

14.Ukugijima okuvundlile (umgijimi we-Hamstring)

Push-UPS + uphakamisa izinqe (Push up + Pike)

Siyabonga ngeziteshi ze-youtube ze-gifs: Ama-shortcircuits ane-Marsha, UMax's Best Bootcamp, U-Alex Porter Fitness.

I-TRX yasekhaya: okuhlangenwe nakho komuntu siqu

U-Alina, obhalise kuwebhusayithi yethu unolwazi oluningi lokuqina ekhaya. Uvumile ukuhlanganyela nathi ulwazi lokutholwa nokusetshenziswa kwamaluphu e-TRX. Sibuze u-Alina imibuzo ecindezela kakhulu mayelana nokuqeqeshwa kokumiswa, izimpendulo ezizokusiza uthole ukuthi ungayithenga kanjani i-TRX.

1. Yini ekuhehe ekuqeqesheni nge-TRX? Kungani uthathe isinqumo sokuthenga amahinji ukuze uqine?

Bengifuna ukuletha ejimini kanye nanoma imuphi umsebenzi womzimba womyeni wakhe. Unesimo esifanele azifanele izilwane ezifuywayo, amakilasi ngaphansi kwevidiyo. Sibheke i-loop bukhoma ejimini, ukuzivocavoca ividiyo ku-TRX. Le mishini wayithanda, futhi sayithatha.

2. Uthenge kuphi i-TRX? Ziyini izindleko ezilinganiselwayo zemishini, okuhlanganisiwe?

Ezitolo ezijwayelekile ezinkulu zezemidlalo edolobheni lamaluphu asizitholanga, kepha silethe izinketho eziningi. Sikhethe iluphu akuyona umkhiqizo wokuqala ovela e-US, kanti amaShayina - umehluko izikhathi eziphindwe kane ngentengo (okwethu kusibiza cishe ama-ruble ayi-4), futhi umehluko wekhwalithi awubalulekanga kangako. Ikakhulukazi njengoba kukhona ngisho nemidwebo kwi-Intanethi evela kubathandi nabo abangafuni ukuchitha imali eningi ukuthola umbono wokuqala nokusebenzisa izinto ezitholakalayo, ezihlanganisiwe njengomshini.

Izingxenye eziyinhloko ze-TRX iyi-webbing eqinile yensimbi enezibambo-izihibe emaphethelweni nezinketho eziningi zokufaka. Uma unekiti yangempela, ungabhalisa ikiti lakho futhi uthole ukuqeqeshwa nge-imeyili. Kodwa-ke, kuma-Chinese kits kungaba ukuxhumana okusheshayo nomshado (kwavela intwasahlobo, yayingasavuleki), umyeni wakhe kwadingeka asebenzise amakhono abo okhiye wokukhiya. Njengokwehluka - ungashintsha i-carabiner ngokukhuphuka.

Ikhithi ifaka:

• Amaluphu anezibambo zenjoloba (ukushelela) kanye ne-carbine (eyenzelwe umthwalo ongafika kuma-250 kg, yize kuya ngesethi - kunezinhlobo ezahlukahlukene ezisuka ku-120 kg).
• Intambo yesandiso imitha eli-1 nge-carabiner ukuze ukwazi ukunamathisela ama-hinge lapho ngaphandle, esihlahleni, kubha, noma ophahleni abangaphezulu nje.
• Izihlanganisi zeminyango ejwayelekile yomnyango zenziwe nge-foam nge-loop. Wufake ohlangothini olungaphandle lomnyango, uvale umnyango ngokuqinile, nangemuva kwe-loop ebonakalayo kusuka ku-pillow hook carabiner ngamaluphu akho we-TRX. Leli cala laze lanamathisela uphawu emnyango aluvule ngephutha - “Ingabe ukuqeqeshwa”.
• Futhi kufakwe izinto ezinjengesongo, ikhadi elinokuzivocavoca okuyisisekelo, i-DVD enezivivinyo (ngesiRashiya noma ngesiNgisi - kuncike ekucushweni), ipuleti lesikhwama emnyango, umhlahlandlela wokufaka nokusetshenziswa.
  
  

3. Uyifaka kanjani i-TRX yasekhaya, ingabe lokho kudinga imishini ekhethekile noma amakhono?

Imishini ekhethekile (i-drill) iyadingeka uma ufuna ukulengisa ngqo ama-hinge ophahleni ngamabhawodi wehange. Thina, ngokususelwa endaweni yethu yasekhaya, simane silenga iluphu kubha ebesivele sinayo emnyango - lapha amathuluzi awasadingeki. Futhi inketho elula enikeziwe kukhithi, leyo egibela ngemuva komnyango ovaliwe.

Mangisho ukuthi ingasetshenziswa hhayi kuphela ekhaya. Le simulator ehamba phambili kakhulu, kulula ukuyisusa futhi kulula ukuyibopha endaweni entsha, kwenye indawo emvelweni, kuthatha isikhala esincane lapho uyiphatha. Empeleni, lokhu kwasungulwa - ukuzibandakanya emkhakheni wezempi.

4. Njengoba wenza nge-TRX: khetha izivivinyo zabo noma uye kwividiyo eqediwe? Uma ividiyo eqediwe, kuzokwenzekani-ke?

Sibuke amavidiyo, ahlinzekwa ngumenzi. Ngaphezu kwalokho, kukhona ukuguqulwa okuhlukahlukene, okwabiwa ngabaqeqeshi bamaqembu wokuzivocavoca, kunevidiyo ku-youtube. Ngithanda amashidi wokunwebeka aphansi futhi alinganayo. Yize amaluphu amaningi esetshenziselwa ukufaka amandla imithwalo ngesisindo sawo nangezivivinyo ze-cardio.

Ukukhetha okuhle kakhulu kwezinhlelo ezinama-loops kunikezwa esiteshini se-BodyFit ngu-Amy:

Siphinde saphrinta iphosta yefomethi ye-A3 enezinketho ezahlukahlukene zokunyakaza kuluphu, wanamathiselwa kolunye loqeqesho oluhlanganisiwe. Ekugcineni umyeni wami uziqeqesha ngaphandle kwevidiyo, enembile uthola okukhethwa kukho, ukuthi yini okufanele ayipompe, lapho ezokwelula khona. Ngibuka ividiyo nemidwebo yokuzivocavoca.

5. Ingabe uzizwa ukhuphuka ingcindezi uma uzivocavoca ngamaluphu uma uqhathanisa nokuzivocavoca okufanayo ngaphandle kwawo?

Yebo, kuyiqiniso kokunye ukuzivocavoca futhi lokho kungeza isidingo sokulinganisela noma umthwalo osatshalaliswe ngenye indlela. Isibonelo, i-strap - izandla zihlala phansi phansi njengokujwayelekile, futhi imilenze yezinyawo i-vdet ku-loop iphansi ukusuka phansi. Usuvele unezinyawo ezijwayelekile zokusekela, kufanele ngisebenzise imisipha eyinhloko kanye nemisipha ehlukene yokuzinzisa ukumelana nokungadingi ngapha nangapha.

Ngikuthanda lokho ngama-loops awukwazi ukulimala njenge-barbell ejwayelekile, ama-dumbbells. Konke ukunyakaza komzimba futhi akukho okungawela onyaweni lwakho.

Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani

6.Isebenza kahle imishini ngokuya ngobunzima bokulawula, nosayizi wamabhande ukulingana amapharamitha akho?

Izinga lobunzima bokuzivocavoca lapha lilawulwa ngobude bebhande, noma shintsha isikhundla ngokuhlobene ne-hinge angle yomzimba. Ngakho-ke ukuguquguquka kwayo kunoma yiliphi izinga lokuqeqeshwa.

Isibonelo esilula lapho ukudonsa-i-UPS emthambekeni. Uthathe amahenjisi waphonsa izandla zakhe phezulu, wahamba amagxathu ambalwa ukusuka endaweni yemichilo yokumiswa. Manje beka unyawo eduzane ne-rake, bese icala lichithwa, izandla zisakazeka. Iqala ukubamba kuze kufike kumahinji. Uma i-engela yokuthambekela emhlabathini iguquka - kungaba lula ukwenza lo mnyakazo, futhi kube nzima kakhulu. Ngokusobala, kunjalo, ukubukela okungenani ividiyo eyodwa bese ucacisa ngokushesha.

7. Ngabe kukhona ukungahambi kahle noma ukuphazamiseka lapho uqeqeshwa ne-TRX?

Amaluphu adinga indawo yamahhala kusukela lapho kumiswa khona - cishe izinyathelo ezi-3-4 ukuya phambili nasezinhlangothini. Nginazo izinhlangothi zezindawo zamaphaphu kancane. Kepha ngivele ngikhulise ubude bezintambo ziye phezulu bese ngidlulisela egumbini - thola isikhala esiningi ngangokunokwenzeka. Noma shintsha ukuzivocavoca umzimba.

8. Ngokuvamile, ngabe kufanelekile okulindelwe ekutholakaleni kwe-TRX?

Angiyena umlandeli omkhulu wamandla nezinhlelo zokuqina okukhulu, ngakho-ke lindela amathuba abo amaningi ukungasebenzisi ukuzivocavoca ngikhathala ngokushesha okukhulu, ngezikhathi ezithile kuhlanganiswe nokuzivocavoca neqembu lokuqina. Ngangiyinto enkulu - ukugqugquzela umyeni wakhe ukuba afunde, lo ngumqeqeshi amthandayo futhi angadinwa. Ngakho-ke ngijabule futhi lapho kutholakala khona okuningi, lapho izinhlelo zokusebenza ezintsha zithola, ngisho, ngokwesibonelo, ukunwebela ukwahlukana.

Siphinde futhi sazwakalisa ukubonga kwethu ku-Alina ovumile ngokuningiliziwe futhi wazisa ukusitshela ngolwazi lwakho ngokusebenzisa amaluphu e-TRX.

Ividiyo engu-5 edumile yokuqeqeshwa nge-TRX

Uma ufuna ukuqala ukuzijwayeza ekhaya ngokuqeqeshwa kwe-TRX usulungile, siphakamisa ukuthi usebenzise ama-video ama-5 amahhala kakhulu kubaqeqeshi abahlukahlukene imizuzu engama-30-40.

Ukusebenza okuphezulu okungu-10 okuphezulu nge-TRX youtube-coach Ali

1. Ukuziqeqesha nomzimba ogcwele we-TRX (imizuzu engama-40)

2. Ukuzivocavoca umzimba nge-TRX yomzimba ogcwele (imizuzu engama-30)

3. Ukuqeqeshwa kwesikhawu nge-TRX (imizuzu engama-30)

Ukuziqeqesha nge-TRX nezisindo zamahhala (imizuzu engama-4)

5. Ukuziqeqesha ne-TRX ngoqweqwe (imizuzu engama-30)

Bona futhi:

• Isisindo: kuyini + ukukhethwa kokuvivinya umzimba okukhethiwe
• I-Tubular expander: sebenzisa + izivivinyo ezingama-30
• Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya