Ntchito ya TRX Loop

Malupu a TRX ndiophunzitsa bwino kunyumba kuti akuthandizeni kulimbitsa minofu yanu, kumanga chipiriro, kuwotcha mafuta ndikukhala oyenera. Zingwe za TRX zimagwira ntchito mafupa am'mafupa amthupi lonse ndipo ndioyenera onse oyamba kumene komanso othamanga patsogolo. Ubwino waukulu ndikuti amachotsa kwathunthu axial katundu pamsana, zomwe zimatsutsana ndi anthu omwe ali ndi zovulala ndi zovuta zamafupa.

Ubwino ndi kuipa kwa TRX

Ubwino waukulu ndikusowa kwa axial katundu, malo osungira bwino (malupu, mosiyana ndi ma barbells ndi ma dumbbells, amatenga malo ochepa) ndi masewera olimbitsa thupi kwa oyamba kumene komanso anthu ophunzitsidwa (calorizer). Komabe, TRX siyopangidwa ndi chilengedwe chonse yomwe ili yoyenera kwa anthu ovulala aliwonse, amisinkhu yonse komanso magulu olemera. Anthu omwe avulala kwambiri msana kapena mafupa a mawondo sangathe kugwiritsidwa ntchito. Zikhala zovuta kwa anthu osaphunzitsidwa komanso onenepa kwambiri. Musanayambe maphunziro, muyenera kufunsa dokotala.

Muyenera kukhala ndi ziyembekezo zenizeni - simumanga minofu chifukwa imafuna kuphunzitsidwa kukana ndipo simudzawona makanda anu m'mimba mpaka mutasintha zakudya. Koma izi sizimasokoneza kuyenera kwa TRX, ndikupangitsa kuti ikhale imodzi mwazida zotetezeka kwambiri komanso zabwino kwambiri zomwe mungaphunzitse mulimonse momwe zingakhalire - kunyumba ndi panja.

Zingwe za TRX zamagulu osiyanasiyana ophunzitsira

Pali magawo atatu akulu a maphunziro - oyamba kumene, ophunzitsidwa, komanso otsogola.

Oyamba kumene ndi anthu omwe angoyamba kumene maphunziro. Ayenera kusankha mayendedwe osavuta omwe angathe kuchita moyenera. Mwachitsanzo, ma squat okhala ndi malupu, milatho yotsogola, ma push-up okhala ndi miyendo yoluka, amakoka pachifuwa. Chitani masewera olimbitsa thupi 2-4 nthawi iliyonse pamlungu. Gwiritsani ntchito seti yosavuta ndi kuyimilira - osagwiritsa ntchito ma supersets, opanda mabwalo, komanso osagwira ntchito yolephera. Ndikofunika kuphatikiza zolimbitsa thupi pakulimbitsa thupi kwanu. Ngati maulalo akukwera ndizovuta, ingokankhani mawondo m'malo mwake.

Anthu ophunzitsidwa ndi malupu a TRX atha kugwiritsa ntchito zovuta zina zolimbitsa thupi. Maungini ndi ma squat pa mwendo umodzi, kukankhira-mwendo ndi mwendo umodzi, ma kukoka aku Australia kwathunthu ayenera kukhala maziko a pulogalamuyi. Ophunzitsa amatha kugwiritsa ntchito njira zovuta, polemba zochitika mu supersets, trisets kapena mabwalo, komanso kuwonjezera mitundu ina ya katundu. Pafupipafupi pa maphunziro a TRX amakhalabe ofanana - maulendo 2-4 pa sabata, koma pa izi mutha kuwonjezera masiku a maphunziro a Cardio, kusambira ndi zina.

Mulingo wapamwamba umakupatsani mwayi wogwiritsa ntchito mayendedwe ovuta kwambiri - kukankha kwa TRX, mapapo aku Bulgaria, kukoka mfuti kumodzi ndikukoka. The maphunziro a zapamwamba kwambiri kuposa awo ophunzitsidwa. Apa mutha kugwiritsa ntchito ma seti ovuta, kuyika motsutsana ndi nthawi, kukulitsa kuchuluka kwakubwereza ndi kulimbitsa thupi kulikonse, ndi njira zina zopitilira. Pafupipafupi la maphunziro apamwamba ndi ma 4-6 olimbitsa thupi sabata iliyonse.

Mwachizolowezi, kusintha kuchokera mulingo wina kupita kwina kumatenga pafupifupi milungu 12.

Zochita za TRX

Tilembe mndandanda wazoyeserera kuyambira zosavuta mpaka zovuta.

• Miyendo ndi Matako: Mikwingwirima ndi mapapo okhala ndi malupu, mlatho wokongola, mapapo am'mbali, mapapo aku Bulgaria, squats ndi mwendo umodzi, King deadlift.
• Minofu Yobwerera: Zimakoka pachifuwa, zikhomo za thupi, alligator, kukoka kutsogolo, Y-kukoka, mizere ya mkono umodzi, zokoka pansi ku Australia.
• Chifuwa: TRX-push-ups kuyimirira, kukankhira pansi kuchokera pansi (miyendo mumalupu), kukoka mikono, pullover ndi TRX, kukankhira pansi (mikono ili mumalupu).
• Minofu yamapewa: Y-kuswana, yang'anani ndi kulanda dzanja limodzi, T-kuswana.
• Minofu yamanja: kukulitsa ndikusinthasintha kwa mikono kutsetsereka.
• Minofu Yoyipa: Plank, Pivot Plank, Crunch Dips, Climber, Reverse Climber, Fold, Spiderman.

Zochita zambiri zomwe mumadziwa komanso zomwe mungachite, zimakhala bwino. Zochita zoyambira pagulu lililonse laminyewa zimatha kupezeka m'mavidiyo otsatirawa.

Zochita za miyendo, mapewa ndi abs zitha kuwonetsedwa pakanema kanema "TRX Loops - Zochita Zolimbitsa miyendo, abs ndi mapewa" (Thupi Lanu Lingaliro):

Zochita za pachifuwa ndi kumbuyo mutha kuziwona kuchokera pa kanema "Zochita za TRX pachifuwa ndi kumbuyo kunyumba ndi panja" (Thupi Lanu Lingaliro):

Kumbukirani kuti ma TRX ndi otetezeka, koma samatsimikizira kuti angatetezedwe kuvulala pakagwiritsidwe ntchito kosayenera. Phunzirani njirayi musanayambe kuchita masewera olimbitsa thupi.

Chitsanzo chophunzitsira oyamba kumene

Musanayambe gawo lalikulu, pangani zojambula zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi monga squats, kukankha maondo, mapapo, kusinthasintha kosiyanasiyana ndi kusinthasintha.

Kuti thupi lanu lisazolowere katundu, kuchuluka kwa kubwereza kapena ma seti kudzasintha sabata ndi sabata:

Sabata 1: 3 magulu 8 obwereza

Sabata 2: 3 magulu 10 obwereza

Sabata 3: 4 magulu 10 obwereza

Sabata 4: 4 magulu 12 obwereza.

Zochita zolimbitsa thupi zokha zimakhala ndi zochitika zotsatirazi:

1. Masamba;
2. Ulemerero mlatho;
3. Kulakalaka pachifuwa;
4. Maimidwe oyimirira;
5. Mayikidwe Y;
6. Thabwa (miyendo mu malupu).

Malizitsani kulimbitsa thupi potambasula minofu yonse yogwira ntchito.

Pakatha mwezi umodzi mutayeserera, mutha kusintha zolimbitsa thupi ndi zovuta zina kapena kuwonjezera mayendedwe atsopano pulogalamuyi.

Pangani zolimbitsa thupi zanu pamalingaliro amthupi lonse nthawi imodzi. Izi zikuthandizani kuwotcha ma calories ambiri, kuyang'anira ndi kukonza njira zanu zoyendetsera, kupititsa patsogolo kupirira kwa minofu ndikupita kumalo ena ophunzitsira (calorizator). Sipadzakhala zochitika zambiri koyambirira kwa kalasi yanu, koma musataye mtima. Kuyambira ndi mayendedwe osavuta, mutha kuzindikira kusiyanasiyana kovuta pakapita nthawi. Chilichonse chimakhala ndi nthawi yake, koposa zonse, kuleza mtima komanso kuphunzira pafupipafupi.