Ukuthandwa okufanele kwe-TRX (Total Body Resistance Exercise), okubizwa ngothando ngokuthi "iTirex" kwezemidlalo, kukhumbuza isidalwa esinamandla nesinolaka kakhulu semvelo - iTyrannosaurus.
Leli gama lesidlaliso, elinikezwe idivaysi yezemidlalo, ngokusobala lishiwo yisifiso somuntu sokwenza lesi sidalwa esimangalisayo sibe izimbangi: "ukuze uqine, udinga ukulwa nomphikisi ophakeme kunawe."
Izinzuzo zokuqeqeshwa ngama-TRX loops
Igama lesiNgisi "ukumelana" egameni lalo elandisiwe lisho ukumelana. Ngaphandle, lo mklamo ufana nenjoloba eyaziwayo yezemidlalo esezingeni eliphakeme, edala ukudideka phakathi kwalokhu okubili. Kepha, ngokungafani nenjoloba, "ama-Tirexes" enziwa ngamabhande (imigqa yokuqala yeparachute) yamandla akhuphukile.
Izinzuzo eziyinhloko zale divayisi yezemidlalo zibizwa ngokuthi:
- ukuphepha - ukubala kuphela isisindo somzimba wakho;
- isidingo sokwanda kokuhlanganiswa kokunyakaza, ngenxa yokungabikho kokusekelwa okuqinile noma okunamathiselwe;
- ukuthuthukiswa okuningi kokuxhumana kwemisipha.
Ngokwenza inkimbinkimbi ejwayelekile ne-TRX, umzimba wonke uyaqeqeshwa, hhayi iqembu elilodwa lemisipha.
Ukusebenza kahle kwamahinji e-TRX
Idizayini eguquguqukayo yedivayisi yokuqeqeshwa yokumiswa inezici zayo, ishiya uphawu ekukhetheni kohlobo loqeqesho.
Udinga ukuqonda ngokucacile:
- ukulinganisa okuphoqelekile noma ngabe wenza izivivinyo ezilula;
- ukudidiyelwa kwemisipha, imisipha, lonke uhlelo lwemisipha;
- Isixazululo esisebenzayo senkinga yokuthuthuka okuyinkimbinkimbi nokuthuthuka komzimba.
Abasubathi abaningi baphawula ukusebenza kahle okuphezulu kwe-T-gadget ngokujula kwezingqimba zemisipha. Futhi kubasebenzisi be-novice, umthwalo owehlisiwe emgogodleni udlala indima enkulu.
Ingabe ukuzivocavoca kwe-TRX loop kungathatha indawo yokuzivocavoca?
Ukuqeqeshwa kokuqala kwamukelekile ekhaya, ukuhamba ngezinyawo, ukuhamba: kungaba lapho kungilengiswa khona ihange (ihange). Ama-hinges angafakwa odongeni lwaseSweden, aboshwe ngomnyango, aphonswe phezu kwebha evundlile, igatsha. Ukupakisha okuncane okuhambisanayo kuvumela "idayinaso" ukuthi ihambe nesithandwa sayo.
Awukwazi ukuphatha i-barbell yakho oyithandayo noma ama-dumbbells esikhwameni sakho, futhi amaTirexes akulungele impela ukudala noma ukugcina ukwakheka komzimba okuphelele noma kuphi nanoma nini.
Izihibe ze-TRX - izivivinyo eziyisisekelo
Sebethole ukuzijwayeza okusha, abagijimi abangochwepheshe, abaqeqeshi, izifundiswa zokuzivocavoca zaqala ukuzama, ukuhlanganisa amakhono asebenzayo nendlela yokudala. Namuhla, kunezeluleko eziningi, izinguqulo nokuguqulwa kwalokhu kuhamba okulula kwezingxenye ezahlukene zomzimba.
- Emuva. I. k. (isikhundla sokuqala): ukubamba amahinji, thatha igxathu eliya phambili, sitshekisele umzimba emuva ku-45 ° ngokuya phansi. Yenza okudonswayo ezandleni zakho ("ukugwedla").
- Isifuba. I.p.: Gxila ezingalweni eziqondile, uye phambili. Yandisa izibhakela zakho, ugoba izindololwane zakho. Ungayithinti imigqa.
- Amahlombe. Ip: efanayo nentwana 1. Sisabalalisa izingalo zethu ezinhlangothini, siziphakamise.
- Imilenze. IP: buyela emuva, umzimba uphambukisiwe kancane, izingalo zelulwa ziye phambili, izinyawo zicindezelwe phansi. Izikwele.
- Izikhali. Bamba abaphathi izintende zezandla zakho zibheke phezulu. Ukudonswa.
- Izandla (amanye amagama: cindezela, curl for biceps). IP: njengoba kusigatshana 2. Yenza ama-push-up, ungasabalalisi izindololwane zakho ezinhlangothini.
Kunconywa ukwenza amasethi ama-2-4 we-10-15 reps. Ukuphefumula: umzamo - ukukhipha umoya, ukunyakaza okuguqukayo - ukuhogela.
Izincomo ezijwayelekile nezici
"ITirex" kufanele isetshenziswe kuphela ngemuva kokufudumala kwemisipha okuphoqelekile.
- Ukugijima okulula noma ukugijima endaweni.
- Ukuzivocavoca umzimba okuhlangene.
- Nweba amamaki.
- Ukuzifudumeza (i-self-massage) ngesikhathi sokuvuselelwa kwesimulator.
Uhlelo (kusuka ekunyakazeni okulula kuya ekuqeqesheni okukhethekile) lukhethiwe kucatshangelwa izici zomuntu ngamunye. Ukukhuthazeka kwengqondo, isifiso, ukuzethemba, kubaluleke kakhulu.
Ukuzivocavoca emuva ngamaluphu we-TRX
Isethi yokuzivocavoca yemisipha yangemuva incike emgomweni:
- umphumela wokwelashwa;
- ukuthuthukiswa kwezempilo jikelele;
- ukwakha imisipha ezindaweni ezithile.
I-engeli langemuva lomzimba linquma ubunzima bokubulawa, kanye nezindololwane nezibhakela ezinhlangothini.
Umphumela omuhle ubonwa ekwelapheni noma ekuvikeleni izifo zomgogodla, ithoni iyanda, i-corset yemisipha iyaqiniswa.
Umugqa Ophakanyisiwe Ophakanyisiwe TRX
Lokhu kwehlukahluka okuyinkimbinkimbi kokunyakaza okuchazwe ngenhla entweni 1. Uma uyenza ngomthwalo omkhulu, umzimba kufanele ubekwe ucishe ufane naphansi, futhi izibhakela kufanele zisatshalaliswe ngangokunokwenzeka ezinhlangothini lapho kudonswa phezulu. Akunconyelwe abaqalayo.
Ukwenza lula ukuzivocavoca umzimba, udinga ukugoba imilenze yakho.
Buyisela emuva ukudonsa ku-TRX
Ngokusho kwabanye ochwepheshe bemishini yezemidlalo, lolu hlobo lokuzivocavoca luvunyelwe ukuthi lufundwe ngokuzimela. Ukungezwani kuzwakala yimisipha yomgogodla (inesibopho sokuma okuzinzile kwesinqe, okhalweni, komgogodla), izingalo zangaphambili, amalati kanye ne-trapezius.
Uhlelo lokuqeqesha abaqalayo
Uma abantu abaningi besaba ukuvakasha kwabo okokuqala ejimini ngenxa yokuzethemba okuphansi, kufanele bazi ukuthi iTirex iyatholakala kunoma yiliphi izinga lokuqina. Uyazinqumela, wazi imikhuba nemihlahlandlela eyisisekelo, umfutho, izinga lokucindezeleka, inani lezindlela nobuningi.
Ukuqala amakilasi, kufanele:
- cabanga ngomgomo wokuhamba kancane;
- okulindelwe ngokulinganisela ngaphandle kokuzwa imisipha njalo uhhafu wehora;
- faka kahle futhi uphume endaweni eyinkimbinkimbi;
- gwema ukwenza ngokweqile.
Izifundo zokuqala akumele zeqe imizuzu engama-30.
Izandla zokuzala
Thatha isinyathelo emuva, sitsheke umzimba uye phambili. Ungakwenza ngezindlela ezimbili: kusuka ezingalweni eziqondile noma ukugoba endololwaneni. Umthwalo omkhulu uya ku-abs nasesifubeni.
Isikwele emlenzeni owodwa
"Isibhamu". Uhlobo oluyinkimbinkimbi lwezikwele, ezichazwe esigabeni 4. Umlenze owodwa kufanele welulwe uye phambili, uqonde phansi.
Amalegi ane-TRX
Ukuzivocavoca ngomlenze nokusebenza kahle kakhulu. Kuzo zombili izihibe, ume ubfulathele, bopha umlenze owodwa, ngakolunye wenze isikwele esigcwele.
Ukudonswa kwengalo eyodwa
Thatha izibambo zombili ngesandla esisodwa, uthathe igxathu eliya phambili, uncike emuva. Donsela phezulu ngokugoba indololwane yakho. Kunconyelwe imisipha ye-lateral yangemuva, i-torso, i-biceps. Ukusebenza okunamandla akufaki amajezi angazelelwe.
Izinhlelo Zokuzivocavoca ze-TRX Loop
Ngezimo ezihlukanisiwe, kunezinhlobo eziningana zezinhlelo ezijwayelekile:
- ekwakheni isisindo semisipha;
- yokomisa umzimba;
- eziyisisekelo.
Iningi labasubathi lithi i-TRX iyodwa ayikwazi ukuthola imiphumela esheshayo. Noma yikuphi okusha kufanele kuphathwe ngokuqapha, kubhekwe konke ngezenzo ezingokoqobo.
Ukuzivocavoca umzimba ngokugcwele emaminithini angama-30
Ishisa ngokuphelele ama-calories amaningi, ifaka isandla ekwenzeni ngcono amafomu angaphandle.
Kufaka okudala:
- squats;
- "Ipulangwe";
- ukudonsa;
- ukujima.
Yenza izindlela eziningana izikhathi eziyi-15.
Hlukanisa uhlelo lokuzivocavoca lokuthola isisindo semisipha
Ama-bodybuilders, njengomthetho, ahlanganisa ukuqeqeshwa kwe-TRX nama-dumbbells, kettlebells, izinsimbi, nama-acrobatics angeziwe. Okokuqala, uhlelo olujwayelekile, ngaphandle kokuqeqeshwa okungathí sina olungenakwenzeka, kufanele lulungiselelwe i-TRX.
Uhlelo olujwayelekile lokuhlukanisa luqukethe:
- kusuka kumithwalo eyisisekelo;
- ukuqeqeshwa okuhlukanisiwe kwezingcweti (ngokwesibonelo, ukujija, ukujija).
Kathathu ngesonto, udinga ukusebenzisa amaqembu emisipha angu-1-2. Isikhathi sokuphumula esandisiwe phakathi kwamasethi (amasethi).
Uhlelo Lokumisa Umzimba Masonto onke
Uhlelo lomuntu ngamunye oluhlelwe ngokusobala kanye nokudla.
Amakilasi - amahlandla ama-4 ngesonto:
- UMsombuluko - ukuqeqeshwa kwesifunda jikelele (T.);
- NgoLwesibili - isiyingi esijwayelekile T.;
- NgoLwesine - okukhulu T.;
- NgoMgqibelo - amandla T.
Ayenziwanga ngaphandle kwemishini yokuqeqesha namandla. Ijubane elisheshayo livame ukunconywa ngokuzivocavoca umzimba. Ukuphumula phakathi kwamasethi kufinyeziwe.
Uhlelo lokuqeqesha amantombazane
"Ama-Tirexes" ahlinzeka ngamathuba amaningi okwakha izakhiwo zamantombazane, okushiya indawo yomcabango.
Ukuzivocavoca okuyisisekelo kufaka:
- "Ukudonsa okugwedlwayo" ngomkhawulo wesikhathi (amasekhondi angama-30);
- Ukugcizelelwa kwezingalo eziqondile, i-elbow flexion (izikhathi eziyi-10-16);
- ibhalansi squat emlenzeni owodwa, idolo lomunye lihamba ngomkhondo we-lateral;
- "Sprint start" noma ukuphakamisa idolo esifubeni lapho ugoba umzimba phambili (izibhakela zicindezelwe ezinhlangothini);
- ukuphakamisa izinqa zilele ngomhlane (bopha izithende ezinqeni);
- "Plank" ngokudonsa amadolo aye esiswini (I. p. Esiswini, bopha amasokisi ezinqeni).
Imiphumela yamakilasi izoncika ekuphikeleni, ekujwayeleni, ekudleni, esimisweni, ekubukeni, kwesisindo sokuqala, nakwezinye izinhloso nezinhloso ezithile.
Umlando we-TRX
Ukusetshenziswa kwezihibe ezahlukahlukene, amasongo, ukubambelela ekuqeqesheni amandla, ukushesha, ukukhuthazela sekudala njengomhlaba. Ukubeka umqhele womsunguli womsunguli ekhanda lomsunguli wenguqulo yabo yanamuhla, i-American Marine, ukunqotshwa yimpumelelo yokwenyusa ukunyusa umkhiqizo. Ake sihloniphe umqambi ophumelelayo onelungelo lobunikazi lomqondo omuhle.
Vele, i- "Tirexes" akuyona i-panacea yokukhiqiza kabusha isibalo seSchwarzenegger esencane. Le yinguqulo ephathekayo, elula, neselula yokuzivocavoca umzimba okuncane.
