TRX ndi mphunzitsi wapadera woyimitsa maphunziro ophunzitsira. Zaka khumi zapitazi zolimbitsa thupi ndi malupu a TRX zatchuka padziko lonse lapansi. Zomwe tikuphunzira ndi ophunzitsa oimitsidwa akuchita zipinda zolimbitsa thupi, komanso kunyumba.
Tikukupatsani mwayi wosankha masewera olimbitsa thupi a 60 TRX pamimba ndi kumbuyo, mikono ndi mapewa, ntchafu ndi matako.
Zochita zapamwamba makumi asanu ndi limodzi ndi TRX
Kwenikweni TRX ndi dzina la mphunzitsi woyimitsa wina wopanga (monga nsapato za Adidas). Koma pakadali pano TRX yakhala dzina lanyumba, zikutanthauza dzina Lonse lantchito yonse yokhala ndi malupu oimitsidwa. Kuchita masewera olimbitsa thupi ndi TRX osati kungosintha kulimbitsa thupi kwanu, komanso kumathandizanso kuonjezera nyonga ndi kupirira, kukulitsa maphunziro othandizira kuti thupi likhale labwino.
TRX: zambiri zothandiza
Ubwino wamaphunziro ndi TRX:
- Mutha kuchita ndi TRX pamalo ochitira masewera olimbitsa thupi komanso kunyumba (zida ndizovuta kwambiri komanso zosavuta). Ndipo ngakhale mumsewu.
- Makalasi a TRX ndioyenera mulingo waluso: pali machitidwe osavuta kwa oyamba kumene komanso ovuta kwambiri kutsogola.
- Kuchita masewera olimbitsa thupi ndi TRX ndikothandiza kulimbitsa corset yam'mimba komanso osavulaza msana.
- Pakati pa masewera olimbitsa thupi ndi TRX mutha kusintha mosavuta katunduyo posintha mawonekedwe ndi mayendedwe osiyanasiyana.
- Kuchita masewera olimbitsa thupi ndi TRX kumayendetsa nthawi yomweyo thupi lonse lathunthu: simugwira ntchito yokhayo kudera lomwe mukufuna, komanso kuphatikiza magulu owonjezera a minofu kuti akhale olimba.
Zosankha zomwe akufuna kusankha ndi TRX zidzakuthandizani kukonzekera kukonzekera pulogalamu yamaphunziro. Ngati simukudziwa komwe mungayambire, ndiye kuti m'chigawo chachiwiri cha nkhaniyi mupeza mapulani okonzekera atatu omwe ali ndi TRX: oyambira, apakatikati komanso otsogola.
Zithunzi zojambula zimathandizira kuchita masewera olimbitsa thupi. Kumbukirani kuti zolimbitsa thupi ndi TRX muyenera kuchita mosamala komanso mosamala. Chitani zolimbitsa thupi pamtundu, osathamanga. Mkalasi yesetsani kusunga m'mimba, kubwerera molunjika, mapewa pansi, matako.
Kuchita masewera olimbitsa thupi ndi TRX kumtunda
1. Kupinda manja pa biceps (Bicep Curl)
2. Kuwongola manja pamatope (kukulitsa Tricep)
3. Ma pushups a TRX (Kankhirani mmwamba)
4. Kutulutsa kwa triceps (Tricep atolankhani)
Ngati mutasintha pang'ono mbali ndi mawonekedwe a manja, katunduyo amasintha.
5. Kangaude-Kankhanu-UPS (Mountain Climber Pushup)
6.Kutembenuka ndikukoka (TRX Twist)
7. Chikoka choimirira (TRX Row)
8. Chikoka chapamwamba (Mzere wapamwamba)
9. Kuswana ndi dzanja (Reverse Fly)
10. Ikani patebulopo (Mzere wa Patebulo)
11.Kusintha kukankha-UPS (Dips)
12. TRX-pullover (Pullover)
13. Kukoka (Kokani)
14. Kulimbitsa ndi TRX (Good Morning)
15. Kupita kutsogolo (Pereka mmwamba)
Zochita ndi TRX za kutumphuka (m'mimba, kumbuyo)
1. Static plank Plank (zoyambira)
2. Plank up-down Plank (Up & Down)
3. Kutsitsa zigongono (Ripper)
4. Kukwera phiri mozungulira (Crisscross climber)
5. Maondo (bondo Tuck)
6. Kukweza matako (Pike)
Kapena apa pali zosiyanazi:
7. Malovu okhazikika pamagongono (Forearm Plank)
8. Plank Saw Plank (macheka)
9.Kwereka thabwa m'zigongono (Forearm Plank Climber)
10. Mbali yam'mbali (Mbali Yamkati)
11. Mbali yam'mbali pazitsulo (Forearm Side Plank)
12. Kusinthasintha kwa thupi m'mbali mwa mbali (Kufikira Mbali Yapafupi)
13. Kukwera kwa matako m'mbali mwa matabwa
14.Gwirani mbali yam'mbali (Side Plank Crunch)
15. Kupindika mwendo (Leg Curl)
16. Njinga (Njinga)
17.Kutembenuza thupi litaima (Russian Twist)
Zochita ntchafu ndi matako
1. Gulu (Squat)
2. Magulu olumpha (Plyo Squat)
3. Mfuti squat (Pistol squat)
4. Lunge ndi mwendo woyimitsidwa (Yoyimitsidwa Lunge)
5. Maulungule (Ma Langi Ena)
6. Mapapu a Plyometric (Plyo lunge)
7. Kulumpha ngati chule (TRX Forg)
8. Lunge mozungulira (Cross Lating Lunge)
9. Kudumphira kwakukulu kumbali (Kulumpha Kwambiri)
10. Lunge moyenera (Lunge Loyandama)
11.Plyometric lunge with balance (Yoyandama Lunge Jump)
12. Wothamanga (Woyamba Kuthamanga)
13. Ma buluu mbali (Mbali ya mbali)
14. Lunge ndi mwendo woyimitsidwa (Maimidwe Oyimitsidwa Oyimitsidwa)
15. Kukweza akufa (Deadlift)
16. Bridge la TRX (Bridge)
17. Kutuluka kwa matako (Hip Raise)
18. Kukweza mwendo m'mbali mwa mbali (Adductors)
19. Kukweza miyendo kumbuyo (Oyimitsa omvera)
20. Kukweza miyendo mu kachingwe (Obwezera obedwa omwe abedwa)
Kuchita masewera olimbitsa thupi kumtunda ndi kumunsi
1. Ma Burpe ena (Burpee)
2. Magulu okhala ndi matepi (Gwirani ndi Kufikira)
3. Alpinist (Phiri Lokwera)
4. Kuthamanga kopingasa (Hamstring Runner)
5. Mwendo umodzi wam'mbuyo wopingasa (Reverse Plank Leg Raise)
6. Kankhirani-UPS + mawondo okoka (Kankhirani + Knee Tuck)
7. Kankhirani-UPS + kukweza matako (Kankhirani mmwamba + Peak)
8. Kuyenda thabwa (Yendani pa thabwa)
Zikomo chifukwa cha njira za gifs za youtube: Shortcircuits ndi Marsha, Bcntraining, Max's Best Bootcamp, Alex Porter, Tony Cress.
Lamba: momwe mungapangire mitundu 45
Ndondomeko yokonzekera maphunziro, TRX
Ngati mukufuna kuyamba kuchita ndi TRX pawokha ndipo simukudziwa komwe mungayambire, perekani dongosolo lokonzekera lokonzekera kwa oyamba kumene, apakatikati komanso otsogola. Maphunziro adzachitika mozungulira mozungulira mozungulira mozungulira ndikumapumira pang'ono pakati pa masewera olimbitsa thupi. Magulu oterewa amakuthandizani kuwotcha mafuta, kulimbitsa minofu ndikulimbitsa thupi.
Ntchito 10 zapamwamba za TRX pa youtube
Mutha kusintha machitidwe ndi TRX mwakufuna kwawo, kupatula machitidwe omwe akuwoneka kuti ndiosayenera kwa inu. Muthanso sinthani nthawi yonse yakuchita masewera olimbitsa thupi, kuchuluka kwa zithunzithunzi, nthawi yolimbitsa thupi ndi kupumula. Kodi mumakhala ndi nthawi yabwino, koma kumbukirani kuti thupi limafunikira kumva katundu ndipo mukamaliza kulimbitsa thupi, muyenera kumva kutopa pang'ono.
Ngati zolimbitsa thupi zikuchitidwa mbali zosiyanasiyana, kuzungulira koyamba, chitani zolimbitsa thupi kumanja, kumapeto kwachiwiri - kumanzere. Ngati mukuwona kuti masewera olimbitsa thupi amakusowetsani m'malo olumikizirana mafupa (mwachitsanzo, mawondo, maloko, zigongono), osachotsa pamapulogalamu ophunzitsira a TRX kapena m'malo mwake ndi mtundu wopepuka wa kukhazikitsa.
Konzani ndi zochitika za TRX kwa oyamba kumene
Raundi yoyamba:
- Kupindika mwendo (Leg Curl)
- Malo okhazikika pamakona (Forearm Plank)
- Bwelera (Squat)
- Kutembenuza thupi kuyimirira (Russian Twist)
- Kukwera kwa matako m'mbali mwa mbali (Side Plank Thrust)
Kuzungulira kwachiwiri:
- Kuthamanga kopingasa (Hamstring Runner)
- Kuswana ndi dzanja (Reverse Fly)
- TRX mlatho (Bridge)
- Mbali yam'mbali (Mbali Yamkati)
- Lunge ndi mwendo woyimitsidwa (Yoyimitsidwa Lunge)
Kodi mungachite bwanji izi ndi TRX kwa oyamba kumene?
- Zochita zilizonse zomwe zidachitika masekondi 30, kuswa masekondi 15
- Kuthamangitsani kuzungulira konse kawiri
- Mpumulo pakati pa mabwalo 1 min
- Kutalika konse kwa mphindi imodzi 3.5
- Kutalika kwathunthu: ~ 17 mphindi
Konzani ndi zochitika za TRX pamlingo wapakatikati
Raundi yoyamba:
- Plyometric lunge moyenera (Yoyandama Lunge Jump)
- Kupinda manja pa biceps (Bicep Curl)
- Alpinist (Phiri Lokwera)
- Kukweza miyendo kumbuyo (Oyimitsa omvera)
- Plank Saw Plank (macheka)
Kuzungulira kwachiwiri:
- Magulu olumpha (Plyo Squat)
- Plank up-down Plank (Pamwamba & Pansi)
- Mawoko owongoka pama triceps (kukulitsa Tricep)
- Panjinga (Njinga)
- Mwendo umodzi wosinthira mwendo (Reverse Plank Leg Raise)
Kuzungulira kwachitatu:
- Lunge mozungulira (Cross Lating Lunge)
- Kutembenuka kwa thupi m'mbali mwake (Side Plank Reach)
- Kuyenda kolowera (TRX Row)
- Magulu okhala ndi matepi (Gwirani ndi Kufikira)
- Mawondo (bondo Tuck)
Kodi mungachite bwanji masewerawa ndi TRX pamlingo wapakatikati?
- Zochita zilizonse zomwe zidachitika masekondi 30, kuswa masekondi 15
- Kuthamangitsani kuzungulira konse kawiri
- Mpumulo pakati pa mabwalo 1 min
- Kutalika konse kwa mphindi imodzi ~ 3.5
- Nthawi yonse yophunzitsira: ~ 26 min
Konzani zolimbitsa thupi ndi TRX kuti mupite patsogolo
Raundi yoyamba:
- Kankhirani-UPS + mawondo okoka (Kankhirani + Knee Tuck)
- Mapapu a Plyometric (Plyo lunge)
- Kwereka thabwa m'zigongono (Forearm Plank Climber)
- Lunge ndi mwendo woyimitsidwa (Maimidwe Oyimitsidwa Oyimitsidwa)
- Pindulani kumbali imodzi (Side Plank Crunch)
- Kukweza matako (Pike)
- Ndondomeko yoyenda (Yendani pa Plank)
Kuzungulira kwachiwiri:
- Kulumpha ngati chule (TRX Forg)
- Kutulutsa kwa triceps (Tricep atolankhani)
- Kukweza miyendo mu kachingwe (Obwezeretsa Omwe Akubedwa)
- Kutsitsa chigongono (Ripper)
- Wothamanga (Woyamba Kuthamanga)
- Kokani (Kokerani)
- Mfuti (Mfuti)
Kuzungulira kwachitatu:
- Ma Burpe ena (Burpee)
- TRX-pullover (Pullover)
- Kukweza mwendo m'mbali mwa mbali (Adductors)
- Kankhirani-UPS + kukweza matako (Kankhirani mmwamba + Peak)
- Kudumphira kwakukulu mbali (Lumpha Lonse)
- Wokwera mapiri ndi kasinthasintha (Crisscross climber)
- N'zosiyana Kankhani-UPS (Dips)
Kodi mungachite bwanji izi ndi TRX kuti mupite patsogolo?
- Zochita zilizonse zomwe zidachitika masekondi 45, kuswa masekondi 15
- Kuthamangitsani kuzungulira konse kawiri
- Mpumulo pakati pa mabwalo 1 min
- Kutalika konse kwa mphindi imodzi ~ 7
- Kutalika kwathunthu: ~ 45 mphindi
TRX - zida zamasewera zabwino, zophatikizika komanso zothandiza, chifukwa chake mudzatha kukoka thupi ndikulimbitsa minofu yamikono, mapewa, kumbuyo, pamimba, matako ndi miyendo. Kuchita masewera olimbitsa thupi pafupipafupi ndi TRX sikungokulitsa kuchuluka kwanu, komanso kumakuthandizani kukulitsa kulumikizana, mphamvu, kusamala komanso kupirira.
Onaninso:
- Sitepe yolondolera: chifukwa chiyani kufunika kochita masewera olimbitsa thupi + 20
- Gulu lolimbitsa thupi: ndichiyani, chifukwa chiyani kufunika kochita masewera olimbitsa thupi + 40
- Wophunzitsa zamagetsi: kuchita bwino ndi chiyani
- Njinga: kodi kuchita bwino ndi chiyani