Mukati
TRX inyanzvi yekumisa kudzidzisa yekudzidzira basa. Mumakore gumi apfuura ekurovedza muviri ne TRX zvishwe zvakawana mukurumbira pasirese. Zvidzidzo nevarairidzi vakamitiswa vachidzidzira mumakamuri ehutano, uye kumba.
Isu tinokupa yakasarudzika sarudzo yemakumi matanhatu TRX kurovedza dumbu uye musana, maoko nemapendekete, zvidya nemagaro.
Wepamusoro makumi matanhatu ekurovedza muviri neiyo TRX
Chaizvoizvo iyo TRX izita remumwe mugadziri wekumisa kudzidzisa (seAdidas sneakers). Asi parizvino iyo TRX rave zita remhuri, zvinoreva iro zita reGeneral kune ese mashandiro ane simiti malupu. Kudzidzira neTrX kwete chete kusiyanisa hutano hwako, asi zvakare kunobatsira kuwedzera simba uye kutsungirira, kukudziridza mashandiro ekudzidzira kuvandudza mhando yemuviri.
TRX: ruzivo rwese runobatsira
Zvakanakira kudzidziswa neiyo TRX:
- Iwe unogona kuita neTRX mune yekurovedza muviri uye kumba (iyo midziyo yakanyatsoita uye inowirirana). Uye nyangwe kuita mumugwagwa.
- Iwo makirasi eTRX akakodzera kune ese hunyanzvi mazinga: pane zvakapusa kurovedza kwevatangi uye zvinonetsa zvakanyanya kumberi.
- Kudzidzira neTrX kunoshanda mukusimbisa tsandanyama corset uye pasina zvinokuvadza pamusana.
- Munguva yekurovedza muviri neTRX unogona kugadzirisa mutoro zviri nyore nekushandura kona uye nhanho yekufamba.
- Kuita maekisesaizi neTRX kumisikidza panguva imwe chete muviri wese sewakazara: hauzoshande kwete pamusoro penzvimbo chete, asi zvakare nekuwedzera mamwe mapoka emhasuru kuti achengetedze mwero.
Sarudzo yakasarudzika yekurovedza muviri neiyo TRX ichakubatsira iwe kuti ugadzirire kugadzirira chirongwa chekudzidzisa. Kana iwe usingazive pekutangira, ipapo muchikamu chechipiri chechinyorwa iwe unowana matatu akagadzirira-gadziriro yechidzidzo neTRX: kune anotanga, epakati nepakati nhanho yepamusoro yekudzidzira.
Mifananidzo yemifananidzo inomhanyisa maitiro ekutamba maitiro. Rangarira kuti kurovedza muviri neTRX iwe unofanirwa kuita nemazvo uye nekutonga kuzere. Ita maekisesaizi pahunhu, kwete kumhanya. Munguva yekirasi edza kuchengeta dumbu rakaomarara, kudzoka rakatwasuka, mapendekete pasi, matako akasunga.
Kudzidzira pamwe neTrX yemuviri wepamusoro
1. Kukotama kwemaoko pa biceps (Bicep Curl)
2. Kutwasanudza maoko pama triceps (kuwedzera kweTricep)
3. TRX pushups (Push kumusoro)
4. Pushups ye triceps (Tricep muchina)
Kana ukachinja zvishoma kona uye chinzvimbo chemaoko, mutoro unozoshanduka.
5. Push-UPS-dandemutande (Mountain Climber Pushup)
6.Kutendeuka nekudhonza-kumusoro (TRX Twist)
7. Kumira kudhonza (TRX Row)
8. Kudhonza pamusoro (Mutsara wepamusoro)
9.Kubereka ruoko-kusvika-ruoko (Reverse Fly)
10. Kukanda munzvimbo yetafura (Tafura Row)
11.Reverse kusunda-UPS (Dips)
12. TRX-dhonza (Pullover)
13. Dhonza-kumusoro (Dhonza kumusoro)
14. Tilts neTrX (Mangwanani Akanaka)
15. Kutenderera kumberi (Kumonera kumusoro)
Exercises neTrX yeiyo crust (mudumbu, musana)
1. Static plank Plank (yakakosha)
2. Plank kumusoro-pasi Plank (Kumusoro & Kuderera)
3. Kuderedza gokora (Ripper)
4. Kukwira mugomo nekutenderera (Crisscross climber)
5. Mabvi (ibvi Tuck)
6.Kusimudza magaro (Pike)
Kana pano pano zvakasiyana.
7.Static plank pamagokora (Forearm Plank)
8. Plank Vakaona Plank (saha)
9. Kukwira mupuranga pamagokora (Forearm Plank Climber)
10. Padivi rerutivi (Rutivi rwepuranga)
11.Rutivi puranga pamagokora (Forearm Side Plank)
12. Kutenderera kwemuviri uri padivi (Side Plank Reach)
13. Kumuka kwemagaro mudivi rerutivi (Side Plank Thrust)
14.Kumonyanisa kudivi rerutivi (Kurutivi Plangi Crunch)
15. Gumbo rakakombama (Gumbo Rakakombama)
16. Bhasikoro (Bhasikoro)
17.Anoshandura muviri wakamira (Russian Twist)
Exercises for chidya nemagaro
1. Squat (squat)
2. squats nekusvetuka (Plyo squat)
3. Pistol squat (Pistol squat)
4.Lunge negumbo rakamiswa (Yakasimudzwa Lunge)
5.Lunges (Mamwe maLunges)
6.Plyometric mapapu (Plyo lunge)
7. Kusvetuka sedatya (TRX Forg)
8.Lunge diagonally (Muchinjikwa Yakamira Lunge)
9.Mupamhi unosvetukira kudivi (Wide Jump)
10.Lunge zvine mwero (Yayangarara Lunge)
11.Plyometric lunge ine mwero (Inoyerera Lunge Jump)
12. Sprinter (Kutanga kumhanya)
13.Lunges kune iyo divi (Rutivi lunge)
14.Lunge negumbo rakamiswa
15. Vakafa vanosimudza (iyo Deadlift)
16. TRX zambuko (Bridge)
17. Kumuka kwemagaro (Hip Simudza)
18.Kusimudza gumbo mudivi plank (maAdductors)
19. Kusimudza makumbo kumusana (Vakasimudza vatoriri)
20. Kusimudza makumbo mu tambo (Reverse Vakamiswa vanoba)
Maekisesaizi epamusoro uye ezasi muviri
1. Mamwe maBurpees (Burpee)
2. squats ane pombi (Bata uye Svikira)
3. Alpinist (Kukwira Kwemakomo)
4. Kumhanya kwakatwasuka (Hamstring Runner)
5.Gumbo rimwechete rekudzosera puranga (Reverse Plank Gumbo Simudza)
6. Push-UPS + dhonza-up mabvi (Sundira + Knee Tuck)
7. Push-UPS + kusimudza magaro (Sundira kumusoro + Peak)
8. Kufamba (Famba iyo Plank)
Kutenda kune iyo gifs youtube chiteshi: Shortcircuits naMarsha, Bcntraining, Max's Best Bootcamp, Alex Porter, Tony Cress.
Bhandi: maitiro ekuita + makumi mashanu nemashanu
Yakagadzirira chirongwa chekudzidzisa, TRX
Kana iwe uchida kutanga kuita neTrX vega uye usingazive pekutangira, ipa yakagadzirira-yakagadzirirwa chirongwa chekudzidzira yekutanga, yepakati uye yepamusoro nhanho. Dzidziso dzinoitika mumatanho akati wandei pane yakatenderera tendero ine mabhureki madiki pakati pekurovedza muviri. Yakadai yekupindirana musimboti kirasi ichakubatsira iwe kupisa mafuta, simbisa mhasuru uye kuomesa muviri.
Wepamusoro gumi TRX anoshanda pane youtube
Iwe unogona kugadzirisa maitiro ekuronga neTrX mukufunga kwayo kwega, kusanganisa iwo maexercises anoita kunge asina kukodzera iwe. Iwe unogona zvakare chinja iyo yakazara yekuuraya nguva yekurovedza muviri, huwandu hwemakumbo, nguva yekurovedza uye mabhureki. Iwe une nguva yakasununguka, asi yeuka kuti muviri unoda kunzwa mutoro uye mushure mekurovedza muviri, iwe unofanirwa kunzwa kuneta kushoma.
Kana zviitwa zvikaitwa pamativi akasiyana, mukutenderera kwekutanga, ita basa racho kurudyi, munharaunda yepiri - kuruboshwe. Kana iwe uchinzwa kuti kumwe kurovedza muviri kunokupa kusagadzikana mumajoini (semuenzaniso, mabvi, mawoko, magokora), zvitsaure kubva kuzvirongwa zvekudzidzisa TRX kana kutsiva neyehuremu vhezheni yekushandisa.
Ronga neTrX kurovedza kwevanotanga
Kutenderera kwekutanga:
- Gumbo rakakombama (Gumbo rakakombama)
- Static plank pamagokora (Forearm Plank)
- Squat (squat)
- Anoshandura muviri wakamira (Russian Twist)
- Kumuka kwemagaro mudivi rerutivi (Side Plank Thrust)
Yechipiri kutenderera:
- Horizontal kumhanya (Hamstring Runner)
- Kubereka ruoko-kune-ruoko (Reverse Fly)
- TRX bhiriji (Bridge)
- Rutivi puranga (Rutivi Rutivi)
- Lunge negumbo rakamiswa (Yakasimudzwa Lunge)
Maitiro ekuita chiitiko ichi neTrX yevatangi?
- Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi nemashanu
- Mhanyai yega yega kutenderera kwemaviri kutenderera
- Zorora pakati pemadenderedzwa 1 min
- Iyo yakazara nguva yeimwe kutenderera 3.5 maminetsi
- Yakazara kureba kwekushanda: ~ 17 maminetsi
Ronga neTrX kurovedza kwepakati pepakati
Kutenderera kwekutanga:
- Plyometric lunge ine chiyero (Inoyerera Lunge Jump)
- Kukotama kwemaoko pane biceps (Bicep Curl)
- Alpinist (Makomo Anokwira)
- Kusimudza makumbo kumusana (Vakasimudzwa vayedzeri)
- Plank Akaona Plank (saha)
Yechipiri kutenderera:
- Masiketi ane kusvetuka (Plyo Squat)
- Plank kumusoro-pasi Plank (Kumusoro & Kuderera)
- Kutwasanudza maoko pama triceps (kuwedzera kweTricep)
- Bike (Bhasikoro)
- Gumbo rimwechete rekudzosera puranga (Reverse Plank Gumbo Simudza)
Chitatu chechitatu:
- Lunge diagonally (Muchinjikwa Yakamira Lunge)
- Iko kutenderera kwemuviri uri padivi rerutivi (Kurutivi Plangi Reach)
- Kumira kudhonza (TRX Row)
- Squats ane pombi (Bata uye Svikira)
- Mabvi (ibvi Tuck)
Maitiro ekuita chiitiko ichi neTrX yepakati pepakati?
- Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi nemashanu
- Mhanyai yega yega kutenderera kwemaviri kutenderera
- Zorora pakati pemadenderedzwa 1 min
- Iyo yakazara nguva yenguva imwechete kutenderera ~ 3.5 maminetsi
- Yakazara nguva yekudzidzira: ~ 26 min
Ronga kurovedza neTrX kuenda kumberi
Kutenderera kwekutanga:
- Push-UPS + dhonza-up mabvi (Push kumusoro + Knee Tuck)
- Plyometric mapapu (Plyo lunge)
- Climber mupuranga pamagokora (Forearm Plank Climber)
- Lunge negumbo rakasimudzwa (Yakasimudzwa Side Lunges)
- Dzokera kune rumwe rutivi rweplank (Side Plank Crunch)
- Kusimudza magaro (Pike)
- Kufamba plank (Famba iyo Plank)
Yechipiri kutenderera:
- Kusvetuka sedatya (TRX Forg)
- Pushups ye triceps (Tricep muchina)
- Kusimudza makumbo mu tambo (Reverse Vakamiswa vanoba)
- Kuderedza magokora (Ripper)
- Sprinter (Sprinter Kutanga)
- Dhonza-kumusoro (Dhonza kumusoro)
- Pistol squat (Pistol squat)
Chitatu chechitatu:
- Mamwe maBurpees (Burpee)
- TRX kudhonza (juzi)
- Kusimudza gumbo mudivi replank (Adductors)
- Push-UPS + kusimudza magaro (Sundira kumusoro + Peak)
- Yakafara inosvetukira kudivi (Wide Jump)
- Kukwira mugomo nekutenderera (Crisscross climber)
- Reverse Push-Ups (Dips)
Maitiro ekuita chiitiko ichi neTrX yepamberi?
- Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi nemashanu
- Mhanyai yega yega kutenderera kwemaviri kutenderera
- Zorora pakati pemadenderedzwa 1 min
- Iyo yakazara nguva yenguva imwechete kutenderera ~ 7 maminetsi
- Yakazara kureba kwekushanda: ~ 45 maminetsi
TRX - inyore, compact uye inobatsira midziyo yemitambo, nekuda kwayo uchakwanisa kudhonza muviri nekusimbisa mhasuru dzemaoko, mapendekete, musana, dumbu, magaro nemakumbo. Kugara uchirovedza muviri neTrX hakuzongo gadziridza chimiro chako chete, asi zvakare kunobatsira iwe kukudziridza kubatana, simba, chiyero uye kutsungirira.
Onawo:
- Nhanho-kumusoro chikuva: nei kudiwa kwema + makumi maviri ekurovedza muviri
- Fitness bhendi: chii icho, nei kudiwa kwe + makumi mana ekurovedza muviri
- Elliptical mudzidzisi: chii chiri kugona
- Bike: chii chiri kushanda