I-Trx loops: ukuzivocavoca okusebenzayo

Ngaphezu kokuzivocavoca okwenzelwe ukusebenza nesisindo somsubathi noma ngezisindo ezengeziwe, iCrossFit ivame ukusebenzisa izivivinyo ezidinga ama-trx loops akhethekile. Kuyindlela enhle yokwengeza okuhlukahlukene kokuzivocavoca kwakho, unikeze ukusebenzisa okungajwayelekile ekuzinziseni imisipha, futhi ukhulule uhlelo oluphakathi lwezinzwa ekukhuliseni izisindo zamahhala.

Kulesi sihloko, sizokhuluma ngendlela yokusebenzisa kahle amaluphu ku-CrossFit, sizobheka ukuthi ngubani oyidingayo nokuthi kungani, nokuthi kungenzeka yini ukwenza lo mshini ngezandla zethu.

Yini ama-trx hinges?

Ukwakhiwa kwale mishini yezemidlalo kulula kakhulu: amaluphu amabili anobude obuguquguqukayo, izibambo zerabha ezithambile kanye ne-carabiner yokuqinisa.

Uma ufuna ukusebenzisa amahinji e-TPX ekhaya, lapho-ke ungawalungisa noma yikuphi, udinga nje isikhala esincane. Isibonelo, uma kunezinsimbi zodonga efulethini noma egcekeni, lapho-ke kungaba yindlela enhle kakhulu yokufaka amahinji we-TRX. Ngosizo lwayo, kuzoba lula kakhulu kuwe ukwehluka ukuphakama kwendawo yabo.

Amaluphu aya ngokuya ethandwa kakhulu phakathi kwabasubathi. Namuhla, emadolobheni amakhulu, cishe yonke indawo yokuzivocavoca ehloniphekile ifakwe kuyo. Futhi lokhu akumangazi, ngoba ububanzi balolu hlu lubanzi kakhulu:

1. Amaluphu alungele ukuqeqesha abasubathi abaqalayo abangakafundi ukuthi balawula kanjani ukusikwa kwemisipha nokwelula ngesikhathi sokunyakaza.
2. Kubantu abanezinkinga ezinkulu zomgogodla, i-trx loops iyindlela yokwakha ephephe kunazo zonke yokwenza imisipha yangemuva, ngoba ayenzi umthwalo we-axial emgogodleni.
3. Izihibe ze-TPX zivumela umthwalo olinganiselayo wokuqina emgogodleni we-thoracic, olungisa i-kyphosis futhi uthuthukise ukuma.
4. Ukusebenza ngesisindo sakho kukuvumela ukuba usebenze imisipha yokuzinza engatholi umthwalo onamandla ngesikhathi sokuzivocavoca okuyisisekelo.

Ukuzivocavoca kwe-TRX Loop

Ukuziqeqesha nge-trx loops kukuvumela ukuthi wenze izinhlobo ezahlukahlukene zokuzivocavoca zamazinga ahlukahlukene wobunzima. Ngosizo lwabo, ungahlola wonke amaqembu emisipha yomzimba wethu. Sincoma ukuthi uzame izivivinyo ezingezansi bese uzibonela ukuthi zisebenza kanjani.

Ukudonsa ku-loops

Ngokwe-biomechanically, ukudonsa kuma-loops kuyisiphambano phakathi kokudonswa kubha evundlile nokudonsa kwebhulokhi evundlile kuya esiswini. Imvamisa lokhu kuvivinya umzimba kunikezwa abaqalayo abangakazi ukuthi badonsa kanjani kubha ukuqinisa imisipha yabo yangemuva.

Amaqembu emisipha asebenzayo kuleli cala yi-latissimus dorsi, izinyanda ezingemuva zemisipha ye-deltoid nama-biceps.

Indlela yokwenza ukudonsa usebenzisa amaluphu imi kanje:

1. Bamba ukubambeka kwenjoloba uthathe indawo yokuqala: beka izinyawo zakho phambili ukuze umzimba utshekele cishe kuma-degree angama-45. Gcina izingalo zifana komunye nomunye ngokuhlukaniswa kwehlombe. Ingemuva iqondile, ukubuka kubhekiswe phambili ngqo. Adonse umoya kakhulu.
2. Ngenkathi ukhipha umoya, qala ukwenza ukunyakaza kwe-traction, uzama ukucindezela izindololwane zakho eduze komzimba ngangokunokwenzeka futhi uhlanganise amahlombe ehlombe ndawonye - ngale ndlela umthwalo uzosatshalaliswa kakhulu emisipheni yangemuva. Yenza ukunyakaza ngobubanzi obugcwele, endaweni ephezulu, izindololwane kufanele zitholakale ngemuva ngemuva. Khiya kule ndawo umzuzwana bese uzama ukwenza ngokwezivumelwano imisipha yomhlane ongaphezulu ngokungeziwe.
3. Yehlisa phansi kahle, uqondise izingalo zakho bese ubuyela endaweni yokuqala.

Ama-curls engalo

Lokhu kungukuzivocavoca okukodwa okuhlose ukusebenzela inani eliphakeme lama-biceps. Ama-biomechanics ayo afana nama-curls ebhentshini likaScott avela kuma-dumbbells, kepha lapha kulula kakhulu ngathi ukuthi sigxile ekwandiseni ukusikwa kwe-biceps.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Indawo yokuqala ifana nokudonsa okuxhonyiwe, kepha izingalo kufanele zibekwe zinciphise futhi ziphendukele kuwe. Uma ama-biceps akho esenamandla ngokwanele, kungcono ukusebenzisa ukubamba okuvulekile (beka isithupha sakho phezulu kwesibambo) bese ugoba isandla sakho kude nawe - lokhu kuzogcizelela umthwalo engxenyeni engezansi yama-biceps.
2. Qala ukuphakamisa umzimba ngomzamo wama-biceps, kancane kancane uphakamise izindololwane phezulu. Lokhu kungukuphela kokuzivocavoca kwe-biceps lapho sidinga ukuletha khona izindololwane phambili naphezulu ukuze sithole ama-biceps ngaphezulu, i-engeli yomzimba ngeke isivumele ukuthi silayishe ngokweqile imigqa yendololwane.
3. Qhubeka uye phezulu, ekugcineni, izandla kufanele zibekwe ngaphezu kwekhanda, ezingeni ngemuva kwekhanda. Kubasubathi abangenawo amava, kwanele ukufinyelela ezingeni lebunzi.
4. Misa okwesikhashana endaweni ephezulu ukuze uqhubeke nokuthola inkontileka ye-bicep engezansi, bese ubuyela endaweni yokuqala.

Push-ups nge izihibe

Ngokwenza ama-push-up kuma-lox we-TRX noma amasongo alenga kancane, ulungisa imisipha yakho kanye nezinto zokusebenza zomzimba ukuze uthole izivivinyo ezinzima kakhulu, njengokuphusha izindandatho noma ukuphuma kwamandla emasongweni. Ngaphezu kwalokho, usebenza kahle imisipha ye-pectoral, triceps kanye ne-deltas yangaphambili, futhi ukusabalalisa izingalo zakho kubanzi kancane endaweni engezansi kwenza ukuzivocavoca kube nzima kakhulu, ngoba ngokwengeza izingxenye zangaphandle zemisipha ye-pectoral, njengalapho wenza i-dumbbell isakazeka.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Thatha indawo yokuqala: bamba izibambo zerabha zibanzi kancane kunezinga lamahlombe bese uzithoba phansi. Lapho umzimba wakho uhambelana kakhulu nezinga phansi, umthwalo omningi uzobekwa emisipheni yepectoral. Uma i-engeli yokuthambekela komzimba icishe ibe ngama-degree angama-45, isabelo sebhubesi somthwalo sizoya ezinqwabeni zangaphambili zemisipha ye-deltoid.
2. Zehlise kahle, uhogele futhi usakaze kancane izibambo ezinhlangothini. Lapho usakaza kakhulu izibambo, imisipha yepectoral iyolula ngokwengeziwe endaweni ephansi kakhulu. Lapho usabalalisa izingalo, zama ukungagobi izindololwane zakho kakhulu ukuze ungalayishi ngokweqile ama-triceps. Shintsha izinga lokunwetshwa kwezibambo kusuka kusethi ukusetha ukuze kusebenze ngokuqonda lonke uhlu lwemisipha ye-pectoral.
3. Bamba umzuzwana endaweni engezansi. Kunconywa ukuthi ungabuyeli ngokuphelele endaweni yokuqala, kepha ushiye u-5-7 cm we-amplitude bese ukhiya kule ndawo umzuzwana noma emibili ukuze uqinise ingxenye engaphakathi yemisipha ye-pectoral ngaphezulu.

Isigaxa sepistoli

Ku-CrossFit kumahinji, kulula kakhulu ukufunda into eyisisekelo njengevolovolo. Amahinji asebenza njenge-Fulcrum eyengeziwe futhi asivimbele ukuthi siwele phambili noma emuva. Ukuzivocavoca kusebenza kahle kuma-quadriceps nemisipha ye-gluteus, futhi kuthuthukisa ukusebenzisana nokulinganisela ngesikhathi sezikwele ezivamile ezine-bar.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Bamba izibambo mayelana nobubanzi behlombe bese uthatha izinyathelo ezimbalwa emuva ukuqinisa izingodo. Ncika emuva kancane bese ugcina umhlane wakho uqonde.
2. Ukuthatha umoya futhi ngaphandle kokushintsha ukuma komzimba, yehlisa ngobumnene phansi. Kunconywa ukuthi wenze lo msebenzi endaweni ephakeme kakhulu, ukuze kuthi endaweni ephansi kakhulu imisipha ithinte imisipha yethole. Bamba izibambo ngokuqinile ukuze ungalahli ibhalansi yakho.
3. Njengoba ukhipha umoya, khuphuka usuka endaweni ephansi futhi uqondise ngokuphelele idolo lakho.

Amalebhu we-TRX Loop

Izihibe ze-TRX zikulungele ukusebenzela ukukhazimula kwakho ngokuzivocavoca okudumile okubizwa ngamaphaphu. Inzuzo yalokhu kuhlukahluka kokuvivinya umzimba ukuthi asidingi ukuqapha ukuma komlenze ongemuva futhi singagxila ngokuphelele emsebenzini wemisipha esiyidingayo.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Thatha indawo yokuqala: lungisa umlenze owodwa esibambo, bese ubeka omunye phambili. Sigcina umhlane wethu uqonde, ubheke phambili, kungcono ukuwela izingalo zethu esifubeni ukwenza kube lula ukulinganisa.
2. Qala ukugoba umlenze wakho wangaphambili, ngasikhathi sinye udonse umlenze wakho wangemuva ngangokunokwenzeka - lokhu kuzokwandisa umthwalo ezinqeni. Ukunyakaza kufanele kube bushelelezi futhi kulawulwe, kufanele uzwe ukunwebeka kwemisipha esebenzayo.
3. Ngemuva kokuthi wenze isibopho esigcwele, buyela endaweni yokuqala ngokukhipha umoya, welule idolo bese ubuyisela umlenze wangemuva ezingeni lawo lokuqala.

Ukuzalela izandla kuma-deltas angemuva

Abasubathi abaningi babhekene nale nkinga elandelayo: izinyanda ezingemuva zemisipha ye-deltoid zisabela kabi emthwalweni. Zama "ukubashaya" ngalolu hlobo lokuzivocavoca, kukuvumela ukuthi ugxile kahle ekunciphiseni okuhlukanisiwe kwamathegi angemuva futhi kusiza ukufeza ukujikeleza kwegazi okuhle.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Thatha indawo yokuqala, njengokudonswa noma ukugoqwa kwezingalo kuma-TRX-loops.
2. Qala ukwenza ukunyakaza okuphezulu, usakaze izingalo eziqondile emaceleni futhi ushintshe indawo yazo ngokuhlobene nomzimba.
3. Letha izingalo zakho zilandelane nomzimba wakho bese ubamba umzuzwana kulesi sikhundla ukunciphisa ama-deltas angemuva ngangokunokwenzeka, bese ubuyela endaweni yokuqala. Kunconywa ukuthi usebenze ngebanga elikhulu lokuphindaphinda - 15 nangaphezulu.

Futhi ungabona ukuthi okuchazwe, kanye nokunye ukuzivocavoca nge-TPX loops kwenziwa kanjani kuvidiyo esiyikhethile.

Usebenzisa izihibe zenjoloba

Ngokufana nokutadisha izivivinyo ku-TRX-loops, sincoma ukuthi sizame ithuluzi lokuqeqesha elithakazelisayo ngokulinganayo - izihibe zenjoloba. Zenziwe nge-latex futhi zisivumela ukuthi sakhe ukumelana okwengeziwe lapho siphakamisa i-projectile. Isibonelo, izinga lokumelana namanye amamodeli lingafinyelela kuma-90 kg. Amaluphu enjoloba angasetshenziswa ejimini ngenkathi wenza iCrossFit noma iFitness, noma ekhaya ngenkathi uthatha ikhefu ekuziqeqesheni kanzima.

Ngosizo lwabo, ungalingisa ukunyakaza okwenziwe ngezinsimbi ngendlela ye-barbell noma i-dumbbells, isibonelo: ukuphakamisa ama-biceps, ukuzalanisa ngama-dumbbells ngenkathi umile, ukudonsa ibhulokhi evundlile esifubeni, ukuzalanisa ama-deltas angemuva, izandiso ngesibambo sezintambo nabanye abaningi. Into esemqoka ukulungisa i-loop ngokuphepha bese uphinda ukunyakaza kuye emininingwaneni emincane ngendlela efanayo naleyo obuyokwenza ngayo kwi-simulator noma lapho usebenza nge-barbell.

Kukhona enye indlela yokusebenzisa izihibe zenjoloba, ethandwa kakhulu ekuphakamiseni amandla. Le ndlela imi ngale ndlela elandelayo: iluphu linanyathiselwe kwi-barbell, enye ingxenye inanyathiselwe ku-inventory (ibhentshi cindezela, isikwele rack, njll. Ngaphezu kwamaluphu enjoloba, umgijimi ulenga isisindo esincane (cishe u-50% wesikhathi sakhe esisodwa) futhi ngaleyo ndlela enze umshini wokucindezela ibhentshi, isikwele noma i-deadlift. Iluphu yenjoloba iyaqina njengoba ibha iphakanyiswa futhi idala ukumelana okwengeziwe okukhula ngayo yonke isentimitha le-amplitude. Ngakho-ke, umgijimi ufunda ukunqoba "izindawo ezingaboni" ekunyakazeni okuyisisekelo.

Ama-hinge we-DIY trx

Umklamo we-simulator ulula, futhi uma ungenalo ithuba lokuthenga umkhiqizo onophawu, ungazama ukwenza i-trx loops ngezandla zakho. Into esemqoka ukutholakala kwezinto ezisezingeni eliphakeme, ukulinganisa kwazo zombili izihibe nokugcinwa kobukhulu obufanele. Nawa amanye amathiphu wokukusiza wakhe eyakho i-simulator uma kudingeka:

1. Ububanzi obunconyiwe bezihibe bungu-40 mm, ubude obungu-250 - 300 cm. Ohlangothini ngalunye lweteyipu ngayinye udinga ukwenza ibhande elincane, ngaphakathi kwalo unamathisele ingwegwe yepulasitiki encane ukuze itheyiphu linamathele ku-carabiner. Ngakolunye uhlangothi, kuyadingeka ukwakha imichilo emibili eyengeziwe: eyodwa ebanzi, ububanzi obungu-25-30 cm, ukuze ukwazi ukunamathisela imilenze yakho kuyo, enye incane - udinga ukufaka isibambo esithambile senjoloba noma i-neoprene kuso.
2. Uma wenza imichilo, faka izingwegwe, izibambo futhi uthunge ngokuphepha ngentambo esindayo yenayiloni noma imicu yenayiloni, ngaphandle kwalokho lesi sakhiwo ngeke sihlale isikhathi eside.
3. Elinye icebo ukunakekela ukulungisa ubude benkinobho. Ukuze wenze lokhu, udinga ukuthenga insimbi noma ipulasitiki, uyibeke enkabeni ngebanga elilinganayo bese ugoqa iluphu ngayo. Leli qhinga elincane lizosiza ukwenza iluphu ibe mfushane noma ibe yinde.
4. Into elula kunazo zonke ihlala: faka izingwegwe zombili ku-carabiner bese unamathisela kunoma iyiphi into efanelekile. Uma ungenayo ibha yodonga noma okunye ukwesekwa okuthembekile ekhaya, indlela elula ukuthenga ihange ngehhuku bese uyivikela odongeni noma ophahleni.

Izakhiwo zokuqeqesha zeCrossfit

Ngakho-ke, usuvele wabona ukuthi uma usebenzisa u-trx loops ukuqeqeshwa, izivivinyo ezivela ekukhishweni okulula kakhulu zizonikeza umthwalo owengeziwe. Siphakamisa ukuthi uzame izakhiwo eziningana ze-crossfit eziqukethe izivivinyo ezinjalo kunqubo yakho yokuqeqesha.

Bukela ividiyo: Top 7 TRX Exercises for Beginners u0026 Weight Loss at Home Workout for Men u0026 Women abs, chest, legs (May 2025).