Mukati
Munguva pfupi yapfuura, mukurumbira wakawanda wakawanikwa kudzidziswa neiyo TRX zvishwe. Uye hazvishamise kuti indasitiri yekusimbisa muviri haina kumira yakamira, gore rega rega kune mhando nyowani dzekudzidzira.
Saka, chii chinonzi TRX Workout, ndezvipi zvakanakira uye maficha, pamwe nemabatiro aungaita zvishwe TRX kumba.
Chii chinonzi TRX uye mabhenefiti kubva kubasa
TRX mhando yemidziyo yemitambo yekudzidzira nehuremu hwemuviri wake. Inosanganisira tambo mbiri dzakabatana pamwe nekugadzwa pane imwe nhanho. Chinoshanda sei? Iwe unonamatira tambo kune yakasimba solid, inoiswa mukati zvishwe zvemaoko nemakumbo uye woita kurovedza mune yakamiswa nyika. Mune mamwe mazwi, hazvina kuita sekumiswa kudzidziswa.
Kudzidziswa ne TRX zvishwe zvakagadzirwa muUnited States zvekudzidziswa kwemauto anokosha mauto. Iyi haisi chete multifunctional simulator ihurongwa hwekudzidzisa hwakawana mukurumbira pasirese. Mazhinji anotungamira ekugwinya nzvimbo anotopa chirongwa cheboka uye chega cheTXX. Exercises pamwe zvishwe kwakapararira pakati nyanzvi vatambi kubva NHL, NFL uye NBA.
Uchishandisa midziyo yekunze, unogona kuita aerobic, inoshanda, simba, static kudzidziswa, pamwe nekurovedza muviri. Nekuda kwemamiriro asina kugadzikana nekuvimba netambo panguva yezvidzidzo zvaisanganisira kwete chete mhasuru dzekunze, asiwo mhasuru-dzinodzikamisa. Iwe unogona kunatsiridza muviri wese, tendera mhasuru kuti dzisimbise musana, kugadzirisa mamiriro.
TRX - iri harisi iro zita rakajairika remidziyo yakamiswa uye zita rekambani iro muna 2005 rakatanga kushambadzira chiuno chekurovedza muviri. Panguva ino, TRX kune vakwikwidzi vazhinji munyika dzakasiyana, semuenzaniso, Inkaflexx, FKPro, ASeroSling ELITE Ztrainer. Kuita kudzidziswa kusimudzira zvinogoneka kumba. Zvese zvaunoda mukuwedzera pakutora kwezvishongo pachavo, kuti uwane rutsigiro rwekudzidziswa (semuenzaniso, yakatwasuka bhawa, danda, bazi remuti, musuwo, siringi).
FITNESS bracelets: sarudzo yeakanakisa
Izvo mabhenefiti kubva mukudzidzisa TRX kushanda:
- Iyi simulator yepasirese, iyo iwe yaunogona kuita masimbi uye cardio-kudzidziswa, iyo yoga uye kutambanudza makirasi kune iyo bark, uye inoshanda kudzidziswa.
- TRX chiuno chakanyanya nyore kudzidzira kumba, zvinonamatira pamikova, kubhawa kana siringi.
- Iwe haushande kwete kwete kunze chete, asi zvakadzika mhasuru-zvinodzikamisa, izvo zvisingawanzo kuwanika panguva yekujaira kwese kwese
- TRX kurovedza muviri kunobatsira kugadzirisa mamiriro uye kusimbisa musana.
- TRX compact treadmill, zviri nyore kutora kunyangwe kune izvo zvidzidzo mune zvakasikwa.
- Iwe unogona kusiyanisa yako yekurovedza uye usingaiti kutenga inorema michina.
- Kumiswa kudzidziswa kunobvisa axial mutoro kumusana, saka zvakachengeteka kumusana kwako.
- TRX kumba iri nyore kuisa uye haina nzvimbo yakawanda.
TOP 50 varairidzi paYouTube: kwedu kusarudzwa
Kwokutenga TRX
Sezvataona, kuita TRX Workout inogoneka pamba. Kune izvi unofanirwa kutenga chiuno chakarembera uye unogona kutanga. Aya makirasi achave akafanana anobatsira kune vese varume nevakadzi. Iwe unodhonza mhasuru, kubvisa zvisina kukodzera mafuta uye kunatsiridza yako yekudzidzira kurovedza pasina mamwe mahuremu!
Kitsi dzisingadhuri kumiswa kudzidziswa dzinotengeswa paAliexpress. Mutengo unosvikira pamazana mashanu kusvika mazana maviri nemazana mashanu ema ruble. Isu takasarudza zvigadzirwa zve5 zvakanakisa zvichienderana nenhamba yemirairo, chiyero chepamusoro, ongororo yakanaka uye mitengo inodhura. Kuendeswa kwezvinhu kubva kuAliexpress mahara, kazhinji chigadzirwa chinouya mukati memwedzi. Iva nechokwadi chekuverenga wongororo usati watenga. Nguva nenguva pa loop pane zvidzikiso, saka usaite nungo yekudzvanya pane zvinongedzo kuti usapotsa chero chinobatsira chinopihwa.
1. zvishwe zveNo1 kugwinya. Sarudzo nhatu dzinoiswa uye matatu mavara sarudzo.
2. Loop fitness No. 2. Matatu sarudzo akaiswa uye maviri mavara sarudzo.
3. Loop fitness No. 3. Matatu sarudzo akaiswa uye matatu mavara sarudzo.
4. Kusimba kwechiuno №4. Sarudzo nhatu dzinoiswa uye imwe sarudzo sarudzo.
5. Loop fitness No. 5. Imwe sarudzo uye maviri mavara sarudzo.
Midziyo yeFitness: yakazara ongororo + mutengo
15 kurovedza muviri kwakakurumbira neTrX
Kukupa iwe zano nezve kudzidziswa neiyo TRX inokupa iwe gumi nembiri kurovedza muviri neTrX.
Sarudza zvizere ona chinyorwa chedu: Wepamusoro makumi matanhatu epamusoro ekurovedza muviri neiyo TRX
1. Mabvi (ibvi Tuck)
2. Kutenderera kwemuviri uri padivi (Side Plank Reach)
3.Kusimudza magaro (Pike)
4. Alpinist (Kukwira Kwemakomo)
5. Sprinter (Kutanga kumhanya)
6. TRX pushups (Push kumusoro)
7. Mamwe maBurpees (Burpee)
8. Kumira kudhonza (TRX Row)
9. Squat (squat)
10. Pistol squat (Pistol squat)
11.Lunge negumbo rakamiswa (Yakasimudzwa Lunge)
12. Gumbo rakakombama (Gumbo Rakakombama)
13. TRX zambuko (Bridge)
14. Kumhanya kwakatwasuka (Hamstring Runner)
Push-UPS + kusimudza magaro (Push up + Pike)
Kutenda kune iyo gifs youtube chiteshi: Shortcircuits naMarsha, Max Yakanakisa Bootcamp, Alex PorterFitness.
TRX yekumba: chiitiko chako pachako
Alina, anonyorera webhusaiti yedu ane hutano hwakawanda hwekuziva kumba. Akabvuma kugovana nesu ruzivo rwekutora nekushandisa zvishwe zveTRX. Takabvunza Alina mibvunzo yekutsikirira pamusoro pekumiswa kudzidziswa, mhinduro dzacho dzichakubatsira kuti uone kuti ungatenga sei TRX.
1. Chii chakakukwezva iwe kudzidzira neTrX? Sei wafunga kutenga hinges yehutano?
Ini ndaida kuunza kujimu uye chero chiitiko chemuviri chemurume wake. Iye nehunhu haana kukodzera Zvipfuwo, makirasi pasi pevhidhiyo. Takatarisa loop kugara mujimu, vhidhiyo yekurovedza muviri paTrX. Mudziyo uyu akaufarira, uye takautora.
2. Wakatenga kupi iyo TRX? Ndeupi mutengo wekufungidzira wemidziyo, izvo zvinosanganisirwa?
Mune zvakajairika zvitoro zvikuru zvemitambo muguta rezvishongo isu hatina kuwana, asi takaendesa yakawanda sarudzo. Isu takasarudza chiuno ichi hachisi chigadzirwa chepakutanga kubva kuUS, uye maChinese - mutsauko uyu kakapetwa kanokwana mutengo (yedu yakatitengera mazana mana emaRubles), uye musiyano wehunhu hauna kukosha zvakanyanya. Kunyanya sezvo paine kunyange madhayagiramu paInternet kubva kune vanofarira avo vaisadawo kushandisa mari yakawanda kungoita zano rekutanga uye kushandisa zvinowanika, zvakasungirirwa semuchina.
Izvo zvinhu zvikuru zveTRX ndeye ribhoni rakasimba rinobata nemabatiro - zvishwe kumagumo uye sarudzo dzinoverengeka dzekumisikidza. Kana iwe uine kit yekutanga, iwe unogona kunyoresa kit yako uye kuwana kudzidziswa pae-mail. Nekudaro, mumakiti eChinese anogona kukurumidza kubatana nemuchato (kwakabuda chitubu, kwanga kusisiri kuvhurika), murume wake aifanira kushandisa hunyanzvi hwekukiya. Sezvakasiyana - iwe unogona kutsiva iyo carabiner yekukwira.
Iyo kit inosanganisira:
- Loops ine rubberized handles (kutsvedza) uye carbine (yakagadzirirwa mutoro unosvika 250 kg, asi zvinoenderana neseti - kune akasiyana marudzi kubva ku120 kg).
- Yekuwedzera tambo 1 mita ine carabiner kuitira kuti ugone kubatanidza hinji pane kunze, pamuti, pabhawa, kana kumusoro kumusoro chete.
- Zvinosunga zvechinyakare musuwo - mhando mapedhi anogadzirwa kubva kufuro ine chiuno. Chiise parutivi rwekunze kwemusuwo, uvhare zvakasimba musuwo, uye kuseri kwechiuno chinoonekwa kubva pamutsago wekukochekera kabhaini yako neTrX zvishwe. Iyi ndiyo kesi yakatonamira chikwangwani pamusuwo kwaari akavhurwa netsaona - "Ari kurovedza".
- Zvakare zvinosanganisirwa zvinhu zvakaita sebhandi, kadhi rine zviitwa zvekutanga, DVD ine zviitwa (muchiRussia kana Chirungu - zvinoenderana nekugadziriswa), ndiro yehombodo pamusuwo, gwara rekumisikidza uye kushandiswa.
3. Maitiro ekuisa kumba TRX, izvi zvinoda michina yakakosha kana hunyanzvi?
Midziyo yakakosha (chibooreso) inodikanwa kana iwe uchida kusungirira hinji zvakananga padenga neshingi mabhaudhi. Isu, zvichibva pamamiriro epamba pedu, takangorembedza chiuno pabhari ratakanga tatova naro pamusuwo - apa maturusi haachadiwe. Uye iyo yakapusa sarudzo inosarudzwa mukiti, iyo inokwira kuseri kwemusuwo wakavharwa.
Ndinofanira kutaura kuti inogona kushandiswa kwete chete kumba. Iyi simulator inofamba kwazvo, zviri nyore kubvisa uye nyore kusungira munzvimbo nyowani, kumwe kunhu mune zvakasikwa, inotora nzvimbo diki kana ichiitakura. Pamwechete, izvi zvakagadzirwa - kupinda mumunda wemauto.
4. Sezvaunoita neTRX: tora yavo yekurovedza muviri kana kuenda paiya yakapera vhidhiyo? Kana iyo vhidhiyo yakapedzwa, saka chii?
Takatarisa mavhidhiyo, ayo anopiwa nemugadziri. Uye zvakare, kune dzakasiyana nadzurudzo, iyo inogoverwa nevarairidzi vemuviri makirabhu, ine vhidhiyo pane youtube. Ini ndinoda yakaderera-kusimba kutambanudza uye kuenzanisa mapepa. Kunyangwe hazvo zvishwe zvichishandiswa kusimbisa mitoro nehuremu hwazvo uye zvakare cardio kurovedza muviri.
Hukuru hwakasiyana kusarudzwa kwezvirongwa zvine zvishwe kunopihwa pane chiteshi BodyFit naAmy:
Isu takadhindawo posita yeA3 fomati ine sarudzo dzakasiyana dzekufamba muzvishwe, akasungirirwa kune imwe yedzidzo yakasanganiswa. Mukupedzisira murume wangu anodzidzisa asina vhidhiyo, intuitively anowana sarudzo, chii kupomba, kupi kutambanudza. Ini ndinoona vhidhiyo uye madhayagiramu ezviitwa.
5. Unonzwa here kuwedzera kunetsekana kana uchirovedza muviri uine zvishwe zvichienzaniswa nezviitwa zvimwe chete usipo?
Ehe, ichokwadi mune kumwe kurovedza muviri uye izvo zvinowedzera iko kudiwa kwekuyera kana kungoisa imwe mutoro. Semuenzaniso, tambo - maoko anozorora pasi senguva dzose, uye makumbo tsoka vdet muchiuno iri pasi kubva pasi. Watova netsoka dzakajairika rutsigiro, unofanirwa kushandisa mhasuru dzepakati uye mhasuru dzakasiyana dzakasiyana kuramba uye kusadzedzereka kubva kune rumwe rutivi.
Ini ndinozvida izvo nezvishwe iwe haugone kukuvara senge zvakajairwa barbell, zvidhoma. Zvese chaizvo zvemuviri mukufamba uye hapana chinogona kudonha patsoka dzako.
Ungasarudza sei DUMBBELLS: matipi uye mitengo
6.Kushanda nemidziyo maererano nekudzora kuomarara, uye saizi yemabhanhire kuti akwane parameter yako?
Iyo nhanho yekuoma kwekurovedza muviri kuno yakagadziriswa chero nehurefu hwetambo, kana chinja chinzvimbo chakanangana neiyo hinge kona yemuviri. Nekudaro kuita kwayo kwakawanda kune chero nhanho yekudzidzira.
Muenzaniso wakareruka kana iyo yekudhonza-UPS mune yakatetepa. Iwe wakatora hinji uye ukanda kumusoro maoko ake, wakafamba nhanho shomanana kubva pakamiswa mabhanhire. Zvino isa tsoka padhuze nereki, uye kesi ikadzingwa, maoko akapararira. Kutanga kubata kumusoro kune mahinji. Kana iyo angle yekurembera pasi ichichinja - zvinogona kuve nyore kuita kufamba uku, uye kunonetsa kwazvo. Zviripachena, chokwadika, kutarisa vhidhiyo imwe chete uye nekukurumidza kuva yakajeka musimboti.
7. Pane here zvapo nezvisinganakidzi kana kusanzwisisika kana uchidzidziswa neTRX?
Kune zvishwe zvinoda nzvimbo yemahara kubva pakumiswa - ingangoita nhanho nhatu kuenda kumberi uye kumativi. Ndine mativi enzvimbo yemapapu zvishoma. Asi ini ndinongowedzera hurefu hwezvishongo kusvika pakakwirira uye kupfuudza mukamuri - tora nzvimbo yakawanda sezvinobvira. Kana kutsiva kurovedza muviri.
8. Kazhinji kutaura, kungave kwakaruramisa zvaunotarisira kubva mukutora kweTrX?
Ini handisi fan mukuru wesimba uye epamusoro-kusimba zvirongwa, saka chiuno kusvika pakukwirira kwezvavanogona kwete kushandisa ini zvekurovedza muviri kuneta nekukurumidza, dzimwe nguva kusanganiswa nemaekisesaizi nebhendi rekusimba. Ini ndaive chinhu chikuru - kukurudzira murume wake kukirasi, uyu mudzidzisi waanoda uye asinganetse. Saka ndinofara uye nekuwanda kwavanowanikwa, iko kwakawanda kunyorera kunowanikwa, kunyangwe, semuenzaniso, kutambanudzira kukamurwa.
Isu zvakare takaratidza kuonga kwedu kuna Alina uyo akabvuma zvakadzama uye anodzidzisa kutitaurira nezve ruzivo rwako uchishandisa TRX zvishwe.
5 vhidhiyo inozivikanwa yekudzidzira neTrX
Kana iwe uchida kutanga kudzidzira kumba neTRX kudzidziswa pawakagadzirira, isu tinokurudzira iwe 5 akanakisa emahara emavhidhiyo ekushandira kubva kune akasiyana makochi e30-40 maminetsi.
Wepamusoro gumi ekushanda kwakanakisa neTrX youtube-murairidzi Ali
1. Kudzidzira pamwe nemuviri wakazara weTrX (40 maminetsi)
2. Workout neTrX yemuviri wakazara (maminitsi makumi matatu)
3.Kudzidziswa kwepakati neTrX (30 maminetsi)
4. Kudzidzira neTrX uye zvisipo zvemahara (maminitsi makumi matatu)
5. Kudzidziswa neTrX yeiyo crust (30 maminetsi)
Onawo:
- Kurema: chii + chisarudzo chezviitwa
- Tubular expander: shandisa + makumi matatu maitiro
- Wepamusoro makumi mashanu ekurovedza matako pamba