TRX: phindu, kuchita bwino, kuchita + mayankho pamafunso odziwika kwambiri pa TRX

Posachedwapa, kutchuka kwakukulu kunaphunzitsidwa ndi malupu a TRX. Ndipo sizosadabwitsa kuti makampani olimbitsa thupi sakuyimirira, chaka chilichonse pamakhala mitundu yatsopano yamaphunziro.

Chifukwa chake, kulimbitsa thupi kwa TRX ndi chiyani, zabwino zake ndi mawonekedwe ake ndi chiyani, komanso momwe mungachitire ndi malupu a TRX kunyumba.

Kodi TRX ndi phindu liti pantchito

TRX ndi mtundu wa zida zamasewera pochita masewera olimbitsa thupi. Zimapangidwa ndi zingwe ziwiri zomwe zidalumikizidwa ndikukhazikika pamtunda wina. Zimagwira bwanji? Mumamangiriza zingwezo ku maziko olimba, zimayikidwa m'matumba amiyendo ndi miyendo ndikuchita masewera olimbitsa thupi mukuyimitsidwa. Mwanjira ina, sizofanana ndi kuyimitsidwa.

Maphunziro ndi malupu a TRX adapangidwa ku United States kuti akaphunzitse oyang'anira apadera. Izi sizoyeserera zokhazokha koma njira yophunzitsira yomwe yatchuka padziko lonse lapansi. Malo ambiri otsogola amapereka kale pulogalamu yamagulu ndi ya TRX. Masewera olimbitsa thupi ndi malupu afala pakati pa akatswiri othamanga ochokera ku NHL, NFL ndi NBA.

Pogwiritsa ntchito zida zakunja, mutha kuchita masewera olimbitsa thupi a aerobic, magwiridwe antchito, mphamvu, kulimbitsa thupi, komanso zolimbitsa thupi. Chifukwa cha kusakhazikika pakudalira kuzungulira panthawi yamaphunziro sikungokhala minofu yakunja yokha, komanso zolimbitsa minofu. Mutha kusintha thupi lonse, lolani minofu kuti ilimbikitse msana, kusintha mawonekedwe.

TRX - ili si dzina lodziwika la zida zoyimitsidwa ndi dzina la kampani yomwe mu 2005 idayamba kugulitsa malupu a masewera olimbitsa thupi. Pakadali pano, TRX pali opikisana ambiri m'maiko osiyanasiyana, mwachitsanzo, Inkaflexx, FKPro, ASeroSling ELITE Ztrainer. Kuchita maphunziro oyimitsa kotheka kunyumba. Zomwe mukufunikira kuwonjezera pakupeza malupu okha, kuti mupeze chithandizo cha maphunziro (mwachitsanzo, bala yopingasa, mzati, nthambi yamtengo, khomo, kudenga).

ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri

Ubwino wophunzitsira ntchito za TRX:

  1. Ichi ndi pulogalamu yoyeseza yapadziko lonse lapansi, yomwe mutha kuchita zolemera komanso kuphunzira za mtima, yoga ndi makalasi otambalala mpaka khungwa, komanso maphunziro othandizira.
  2. TRX loop ndiyabwino kwambiri kuyeseza kunyumba, imamangiriridwa mosavuta pamakomo, bala kapena kudenga.
  3. Simugwira ntchito kunja kokha, komanso zolimbitsa kwambiri, zomwe sizimapezeka nthawi zonse mukamachita masewera olimbitsa thupi.
  4. Zochita za TRX zimathandizira kukonza mawonekedwe ndi kulimbitsa msana.
  5. TRX compact treadmill, ndikosavuta kutenga ngakhale maphunziro achilengedwe.
  6. Mutha kusiyanitsa magwiridwe antchito anu popanda kugula zida zolemera.
  7. Kuyimitsidwa kumachotsa axial katundu pamsana, motero ndikotetezeka kumbuyo kwanu.
  8. TRX kunyumba ndiyosavuta kuyika ndipo simakhala malo ambiri.

Makochi TOP 50 pa YouTube: kusankha kwathu

Komwe mungagule TRX

Monga tawonera, kuchita zolimbitsa thupi za TRX zotheka kunyumba. Pachifukwa ichi muyenera kugula kachingwe kopachikidwa ndipo mutha kuyamba. Maphunzirowa akhale othandiza kwa amuna ndi akazi. Mumakoka minofu, chotsani mafuta osafunikira ndikusintha maphunziro anu popanda zolemera zowonjezera!

Maphunziro oyimitsa zida zotsika mtengo amagulitsidwa pa Aliexpress. Mtengo umakhala pakati pa 1500 mpaka 2500 rubles. Tasankha zinthu 5 zabwino kwambiri kutengera kuchuluka kwa maoda, mavoti apamwamba, ndemanga zabwino komanso mitengo yotsika mtengo. Kutumiza katundu kuchokera ku Aliexpress kwaulere, nthawi zambiri malonda amabwera mkati mwa mwezi umodzi. Onetsetsani kuti mwawerenga ndemanga musanagule. Nthawi ndi nthawi pa loop pali kuchotsera, kotero musakhale aulesi kudina maulalo kuti musaphonye zopindulitsa zilizonse.

1. Malupu a No1 olimba. Zosankha zitatu zomwe zidasankhidwa ndi mitundu itatu.

2. Loop olimba Nambala 2. Njira zitatu zomwe mungasankhe ndi mitundu iwiri.

3. Loop olimba Nambala 3. Zosankha zitatu zomwe mungasankhe ndi mitundu itatu.

4. Kulimbitsa thupi mozungulira №4. Zosankha zitatu zomwe mwasankha ndikusankha mtundu umodzi.

5. Loop fitness No. 5. Njira imodzi ndi mitundu iwiri yosankha.

Zida zolimbitsa thupi: kuwunika kwathunthu + mtengo

Zochita zodziwika bwino za 15 ndi TRX

Kukupatsani lingaliro lakuphunzitsidwa ndi TRX kukupatsani machitidwe 15 odziwika ndi TRX.

Kusankha kwathunthu onani nkhani yathu: Zochita zabwino kwambiri za 60 zabwino ndi TRX

1. Maondo (bondo Tuck)

2. Kusinthasintha kwa thupi m'mbali mwa mbali (Kufikira Mbali Yapafupi)

3. Kukweza matako (Pike)

4. Alpinist (Phiri Lokwera)

5. Wothamanga (Woyamba Kuthamanga)

6. Ma pushups a TRX (Kankhirani mmwamba)

7. Ma Burpe ena (Burpee)

8. Chikoka choimirira (TRX Row)

9. Gulu (Squat)

10. Mfuti squat (Pistol squat)

11. Lunge ndi mwendo woyimitsidwa (Yoyimitsidwa Lunge)

12. Kupindika mwendo (Leg Curl)

13. Bridge la TRX (Bridge)

14. Kuthamanga kopingasa (Hamstring Runner)

15. Kankhirani-UPS + kukweza matako (Kankhirani mmwamba + Pike)

Zikomo chifukwa cha njira za gifs za youtube: Zovala zazifupi ndi Marsha, Max's Best Bootcamp, Alex Porter Kulimbitsa Thupi.

TRX yakunyumba: zokumana nazo

Alina, yemwe adalembetsa patsamba lathu amakhala ndi thanzi labwino kunyumba. Adavomera kugawana nafe zomwe takumana nazo pogwiritsa ntchito malupu a TRX. Tinamufunsa Alina mafunso ovuta kwambiri okhudza kuyimitsidwa, mayankho omwe angakuthandizeni kudziwa momwe mungagulire TRX.

1. Nchiyani chakukopani ku maphunziro ndi TRX? Chifukwa chiyani mwaganiza zogula mahinji kuti mukhale olimba?

Ndinkafuna kubweretsa kumalo ochitira masewera olimbitsa thupi komanso zochitika zilizonse zolimbitsa thupi za amuna awo. Ndiwofatsa siabwino Ziweto, makalasi pansi pa kanemayo. Tidayang'ana kuzungulira kumalo ochitira masewera olimbitsa thupi, makanema pa TRX. Zida izi adazikonda, ndipo tidazitenga.

2. Mudagula kuti TRX? Kodi mtengo wa zida ndi chiyani, zomwe zikuphatikizidwa?

M'masitolo akulu azosewerera mumzinda wa malupu sitinapeze, koma tinapereka zosankha zambiri. Tidasankha kuzungulira sikunapangidwe koyambirira kuchokera ku US, ndipo achi China - kusiyana kwake ndi kanayi pamtengo (wathu udatitengera pafupifupi ma ruble 4), ndipo kusiyana kwamkhalidwe sikofunika kwenikweni. Makamaka popeza pali zithunzi pa intaneti kuchokera kwa okonda omwe sanafunenso kuwononga ndalama zambiri kungoganiza zoyambirira ndikugwiritsa ntchito zinthu zomwe zilipo, zodzipangira ngati makina.

Zigawo zazikulu za TRX ndi ulusi wolimba wokhala ndi zingwe - malupu kumapeto ndi zosankha zingapo zakukweza. Ngati muli ndi zida zoyambirira, mutha kulembetsa zida zanu kuti muphunzire pa imelo. Komabe, zida za ku China zitha kulumikizana mwachangu ndiukwati (zidatuluka kasupe, sizinatsegulidwe), mwamuna wake amayenera kugwiritsa ntchito maluso awo omanga. Monga zosiyanasiyananso - mutha kusintha carabiner yokwera.

Chidacho chimaphatikizapo:

  • Malupu okhala ndi ma waya okhala ndi mphira (kutsetsereka) ndi carbine (wopangidwira katundu mpaka 250 kg, ngakhale zimadalira seti - pali mitundu yosiyanasiyana ya makilogalamu 120).
  • Chingwe chowonjezera mita 1 yokhala ndi carabiner kuti muthe kulumikiza zolumikizira kunja, pamtengo, bala, kapena kudenga.
  • Zomangira zotchingira khomo lodziwika bwino zimapangidwa kuchokera ku thovu lokhala ndi chingwe. Ikani mbali yakunja kwa chitseko, tsekani chitseko mwamphamvu, ndipo kumbuyo kwa chiwonetserocho chowonekera kuchokera pa pilo mbedza carabiner ndi malupu anu a TRX. Uwu ndi mlandu womwe adalumikiza chikwangwani pakhomo kuti amutsegulire mwangozi - "Is training".
  • Kuphatikizanso zinthu monga chibangili, khadi lokhala ndi zochitika zoyambira, DVD yokhala ndi zolimbitsa thupi (mu Chirasha kapena Chingerezi - zimatengera kasinthidwe), mbale ya thumba pakhomo, kalozera woyikitsira ndikugwiritsa ntchito.

3. Momwe mungakhalire kunyumba TRX, kodi izi zimafunikira zida zapadera kapena luso?

Zida zapadera (kubowola) ndizofunikira ngati mukufuna kupachika kumadalira mwachindunji kudenga. Ife, potengera momwe takhalira kunyumba, tinangopachika chingwe pakhola lomwe tinali nalo kale pakhomo - pano zida sizifunikiranso. Ndipo njira yosavuta yoperekedwa mu zida, yomwe imakwera kuseri kwa chitseko chatsekedwa.

Ndiyenera kunena kuti itha kugwiritsidwa ntchito osati kunyumba kokha. Iyi ndi pulogalamu yoyeseza kwambiri, ndiyosavuta kuchotsa komanso yosavuta kumangirira pamalo atsopano, kwinakwake m'chilengedwe, imatenga mpata pang'ono mukamanyamula. Momwemonso, chifukwa ichi chidapangidwa - kulowa usilikali.

4. Monga momwe mumachitira ndi TRX: sankhani zolimbitsa thupi zawo kapena pitani pavidiyo yomalizidwa? Ngati kanema womaliza, ndiye chiyani?

Tinawonera makanema, omwe amaperekedwa ndi wopanga. Kuphatikiza apo, pali zosintha zingapo, zomwe zimagawidwa ndi ophunzitsa magulu olimbitsa thupi, ili ndi kanema pa youtube. Ndimakonda ndizotsika pang'ono komanso zolimbitsa. Ngakhale malupu ambiri amagwiritsidwa ntchito kupangira katundu ndi kulemera kwake komanso masewera olimbitsa thupi.

Mapulogalamu osiyanasiyana omwe ali ndi malupu amaperekedwa pa Channel BodyFit ndi Amy:

15 Minute TRX Arms Workout kuti Muyike & Pangani Mikono Yanu

Tidasindikizanso zikwangwani zamtundu wa A3 zosankha zingapo mosiyanasiyana, adalumikizidwa ndi imodzi mwamaphunziro. Pamapeto pake amuna anga amaphunzitsa popanda kanema, mwanzeru amapeza zosankha, zomwe akupopera, komwe angatambasulire. Ndimawonera kanema ndi zojambulazo.

5. Kodi mumamva kupsinjika kowonjezeka mukamachita masewera olimbitsa thupi ndi malupu poyerekeza ndi machitidwe omwewo popanda iwo?

Inde, ndizowona pakuchita masewera olimbitsa thupi ndipo izi zimawonjezera kufunikira koyesa kapena kugawa katundu wina. Mwachitsanzo, lamba - manja kupumula pansi mwachizolowezi, ndi miyendo miyendo vdet mu kuzungulira ndi otsika pansi. Muli ndi mapazi ochiritsira kale, ayenera kugwiritsa ntchito minofu yambiri komanso minofu yolimba kukana osadumphira mbali.

Ndimakonda izi ndi malupu omwe simungathe kuvulazidwa ngati ndodo yanthawi zonse, zopumira. Maonekedwe onse athupi ndipo palibe chomwe chingagwere phazi lanu.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

6. Kodi zida zake zimagwirira ntchito zovuta, komanso kukula kwa malamba kuti agwirizane ndi magawo anu?

Mulingo wamavuto azolimbitsa thupi pano olamulidwa mwina ndi kutalika kwa lamba, kapena kusintha malo pokhudzana ndi gawo la thupi. Chifukwa chake kusinthasintha kwa mulingo uliwonse wamaphunziro.

Chitsanzo chosavuta kwambiri pamene kukoka-UPS kumalo otsetsereka. Inu munatenga kumadalira ndi kuponya mmwamba manja ake, anayenda mapazi pang'ono kuchokera pa nsonga za kuyimitsidwa. Tsopano ikani phazi pafupi ndi chong'ambacho, ndipo mlanduwo utachotsedwa, manja amatambasula. Kuyamba kugwira mpaka kumadalira. Ngati ngodya ya nthaka isintha - itha kukhala yosavuta kuchita izi, ndipo ndizovuta kwambiri. Zachidziwikire, zowona, kuonera kanema m'modzi ndikudziwikiratu.

7. Kodi pali zovuta kapena zovuta zina pophunzitsa ndi TRX?

Malupu amafunika malo amtendere kuyambira pomwe adayimitsidwa - pafupifupi masitepe 3-4 kutsogolo ndi mbali. Ndili ndi mbali zapangidwe zamapapo pang'ono. Koma ndikungowonjezera kutalika kwa malupuwo mpaka kupitilira ndikudutsa mchipinda - pezani malo ambiri momwe mungathere. Kapena m'malo zolimbitsa thupi.

8. Mwambiri, kaya ndizoyenera zomwe mukuyembekezera kuchokera pakupeza TRX?

Sindine wokonda mphamvu komanso mapulogalamu othamanga, chifukwa chake mwayi wawo wogwiritsa ntchito masewera olimbitsa thupi sindimatopa msanga, nthawi zina kuphatikiza zolimbitsa thupi ndi gulu lolimbitsa thupi. Ndinali chinthu chachikulu - kulimbikitsa mwamuna wake mkalasi, uyu ndi mphunzitsi yemwe samamukonda ndipo satopa. Chifukwa chake ndine wokondwa ndipo ndikamapezeka kwambiri, ntchito zatsopano zimapeza, ngakhale, kutambasula magawano.

Timayamikiranso Alina yemwe adagwirizana mwatsatanetsatane komanso zothandiza kuti atiuze za zomwe mwakumana nazo pogwiritsa ntchito malupu a TRX.

Kanema wotchuka wa 5 wophunzitsidwa ndi TRX

Ngati mukufuna kuyamba kuyeseza kunyumba ndi maphunziro a TRX mwakonzeka, tikukupemphani kuti muzigwiritsa ntchito makanema 5 aulere kwa makochi osiyanasiyana kwa mphindi 30 mpaka 40.

Kuchita bwino kwambiri kwapamwamba kwa 10 ndi TRX youtube-coach Ali

1. Kuphunzira ndi thupi lonse la TRX (Mphindi 40)

2. Kuchita masewera olimbitsa thupi ndi TRX thupi lathunthu (mphindi 30)

3. Maphunziro a nthawi yayitali ndi TRX (mphindi 30)

4. Kuphunzira ndi TRX ndi zolemera zaulere (mphindi 30)

5. Kuphunzitsa ndi TRX ya kutumphuka (mphindi 30)

Onaninso:

Siyani Mumakonda