Ukusebenza kwe-TRX Loop

Izihibe ze-TRX zingumqeqeshi ophelele wasekhaya ukukusiza uqinise imisipha yakho, wakhe ukubekezela, ushise amanoni futhi uhlale ulungile. Izihibe ze-TRX zisebenza imisipha yamathambo yomzimba wonke futhi zilungele bobabili abaqalayo nabagijimi abaphambili. Inzuzo enkulu ukuthi baqeda ngokuphelele umthwalo we-axial emgogodleni, ophikisana nabantu abanokulimala nokuphazamiseka kohlelo lwe-musculoskeletal.

 

Izinzuzo nezingozi ze-TRX

Izinzuzo eziyinhloko ukungabi khona kwe-axial load, isitoreji esikahle (izihibe, ngokungafani namabellbells nama-dumbbells, kuthatha isikhala esincane kakhulu) nenani elikhulu lokuzivocavoca kwabaqalayo nabantu abaqeqeshiwe (i-calorizer). Kodwa-ke, i-TRX ayiwona umkhiqizo wendawo yonke ofanele abantu abanokulimala, babo bonke ubudala nezigaba zesisindo. Abantu abanokulimala kanzima emhlane noma amalunga edolo abakwazi ukusetshenziswa nayo. Kuzoba nzima kubantu abangaqeqeshiwe futhi abakhuluphele kakhulu. Ngaphambi kokuqala amakilasi, kufanele ubonane nodokotela wakho.

Udinga ukuba nokulindela okungokoqobo - ngeke wakhe izicubu njengoba kudinga ukuqeqeshwa kokumelana futhi ngeke uwabone ama-cubes esiswini sakho uze ushintshe indlela odla ngayo. Kepha lokhu akususi ekufanelekeni kwe-TRX, kuyenze ibe ngomunye wemishini ephephe kakhulu futhi enethezekile ongaziqeqesha ngayo kunoma iziphi izimo - ekhaya nangaphandle.

Amahinji we-TRX amazinga ahlukene wokuqeqesha

Kunezigaba ezintathu eziyinhloko zokuqeqeshwa - oqalayo, oqeqeshiwe, futhi othuthukile.

Abaqalayo ngabantu abasanda kuqala ukuqeqeshwa. Kufanele bakhethe ukunyakaza okulula kakhulu abangakwenza ngokufanele. Isibonelo, ama-squats anama-loops, amabhuloho akhazimulayo, ama-push-up anemilenze ku-loops, adonsela esifubeni. Zivocavoce izikhathi ezingama-2-4 ngesonto. Sebenzisa imodi elula yokusetha ne-rep - awekho ama-supersets, awukho imibuthano, futhi awukho umsebenzi wemisipha ohlulekayo. Kuhle ukufaka izivivinyo zomzimba osindayo ekusebenzeni kwakho. Uma ama-loop push-ups enzima, esikhundleni salokho donsela phezulu.

 

Abantu abaqeqeshiwe bezingodo ze-TRX bangasebenzisa izinketho zokuzivocavoca eziyinkimbinkimbi. Ama-lumges nama-squats emlenzeni owodwa, ama-push-up ngomlenze owodwa ku-loop, ukudonswa e-Australia ebangeni eligcwele kufanele kube isisekelo sohlelo. Abaqeqeshwayo bangasebenzisa izindlela eziyinkimbinkimbi, ukuqamba izivivinyo kuma-supersets, ama-trisets noma imibuthano, kanye nokungeza ezinye izinhlobo zomthwalo. Imvamisa yokuqeqeshwa kwe-TRX ihlala ifana - ama-2-4 izikhathi ngesonto, kepha kulokhu ungangeza izinsuku zokuqeqeshwa kwe-cardio, ukubhukuda neminye imisebenzi.

Izinga eliphakeme likuvumela ukuthi usebenzise ukunyakaza okuyinkimbinkimbi ngokwengeziwe - ama-push-up we-TRX, amaphaphu aseBulgaria, ukudonsa kanye nokukhipha. Ukuqeqeshwa kwabaphambili kuthuthuka kakhulu kunokwalabo abaqeqeshiwe. Lapha ungasebenzisa amasethi ayinkimbinkimbi, wenze isethi ngokumelene newashi, ukwandisa inani lokuphindaphinda ngokuzivocavoca ngalunye, nezinye izindlela zokuqhubeka. Imvamisa yokuqeqeshwa kwezinga eliphakeme ukusebenza okungu-4-6 ngeviki.

 

Ngokuzijwayeza okujwayelekile, ukuguquka kusuka ezingeni elilodwa kuya kwelinye kuthatha isilinganiso samasonto ayi-12.

Ukuzivocavoca kwe-TRX

Ake sibhale izivivinyo eziyisisekelo kusuka kokulula kuye kokuyinkimbinkimbi.

  • Imilenze nezinqe: Izikwele namaphaphu ngokusekelwa kuluphu, ibhuloho elikhazimulayo, amaphaphu asemaceleni, amaphaphu aseBulgaria, izingqimba emlenzeni owodwa, iKing deadlift.
  • Imisipha Emuva: Ukudonsela esifubeni, ama-pivots womzimba, i-alligator, ukudonsa ngaphambili, ukudonsa kwe-Y, imigqa yengalo eyodwa, ukudonswa phansi e-Australia.
  • Isifuba: I-TRX push-ups imile, i-push-up kusuka phansi (imilenze ku-loops), ukudonsa izingalo, i-pullover nge-TRX, i-push-ups kusuka phansi (izingalo ezinqeni).
  • Imisipha yamahlombe: Y-ukuzalanisa i-Y, bukela ngokuthunjwa kwengalo eyodwa, ukuzalanisa i-T.
  • Imisipha yengalo: ukunweba nokuxhuma kwezingalo emthambekeni.
  • Imisipha eyi-Core: Iplank, iPivot Plank, ama-Crunch Dips, ama-Climber, i-Reverse Climber, i-Fold, i-Spiderman.

Ukuzivocavoca okwengeziwe okwaziyo futhi ongakwenza, kungcono. Ukuzivocavoca okuyisisekelo kweqembu ngalinye lezicubu kungatholakala kumavidiyo alandelayo.

 

Ukuzivocavoca kwemilenze, amahlombe kanye ne-abs kungabonakala kuvidyo kliphu "I-TRX Loops - Ukuzivocavoca okusebenzayo kwemilenze, i-abs namahlombe" (Ingqondo Yakho Yomzimba):

Izihibe ze-TRX - ukuzivocavoca okusebenzayo kwemilenze, i-abs namahlombe

Ukuzivocavoca kwesifuba nangemuva ungakubona kwividiyo "Ukuzivocavoca umzimba kwe-TRX kwesifuba nokubuyela ekhaya nangaphandle" (Ingqondo Yakho Yomzimba):

 
Ukuzivocavoca kwesifuba nangemuva kwe-TRX ekhaya nangaphandle

Khumbula ukuthi ama-TRX aphephile, kepha awaqinisekisi ngokuvikelwa ekulimaleni uma kwenzeka ukuzivocavoca umzimba kungafanele. Funda inqubo ngaphambi kokuba uqale ukuzivocavoca.

Isibonelo sokuqala sokuqeqesha

Ngaphambi kokuqala ingxenye enkulu, yenza okulula kokuzivocavoca kwe-articular kanye nokuzivocavoca umzimba okufana nezikwele, ama-push-up amadolo, amaphaphu, ukushwiba okuhlukahlukene nokujikeleza.

 

Ukugcina umzimba wakho ungazijwayeza umthwalo, inani lokuphindaphinda noma amasethi lizoshintsha isonto nesonto:

Isonto 1: 3 amasethi we-8 reps

Isonto 2: 3 amasethi we-10 reps

Isonto 3: 4 amasethi we-10 reps

Isonto 4: 4 amasethi we-12 reps.

Ukuzivocavoca uqobo kuqukethe izivivinyo ezilandelayo:

  1. Izikwele;
  2. Ibhuloho elikhazimulayo;
  3. Izifiso zesifuba;
  4. Ama-push-up amile;
  5. Ama-Y-dilution;
  6. Ipulangwe (imilenze izihibe).

Qedela ukuzivocavoca umzimba ngokwelula yonke imisipha esebenzayo.

Ngemuva kwenyanga yokusebenza, ungathatha indawo yokuzivocavoca okulula ngezinketho eziyinselele kakhulu noma ungeze ukunyakaza okusha kuhlelo.

Yakha ukuzivocavoca kwakho esimisweni somzimba wonke ngasikhathi sinye. Lokhu kuzokusiza ukuthi ushise ama-calories amaningi, ubambe futhi ucije inqubo yakho yokunyakaza, uthuthukise ukukhuthazela kwemisipha futhi uthuthele ezingeni elisha lokuqeqesha (i-calorizator). Ngeke kube nokuzivocavoca okuningi okutholakalayo ekuqaleni kwekilasi lakho, kepha ungalilahli ithemba. Ukuqala ngokunyakaza okulula, uzokwazi ukwahlukahluka okuyinkimbinkimbi ngokuhamba kwesikhathi. Konke kunesikhathi sakho, okubaluleke kakhulu, ukubekezela nokuqeqeshwa okujwayelekile.

shiya impendulo