TRX Loop Kushanda

Iwo maTrX zvishwe ndiwo akakodzera mudzidzisi wemba kukubatsira iwe kusimbisa mhasuru dzako, kuvaka kutsungirira, kupisa mafuta uye kuramba wakakwana. TRX zvishwe zvinoshanda masaga emhasuru emuviri wese uye anokodzera vese vatangi uye vatambi vepamberi. Chinhu chikuru chakanakira ndechekuti vanobvisa zvachose axial mutoro kumusana, izvo zvinopesana nevanhu vane kukuvara uye kusagadzikana kweiyo musculoskeletal system.

Zvakanakira nekuipira kweTrX

Zvakanakisa zvikuru kushaikwa kweaxial mutoro, inochengeterwa zvirinyore (zvishwe, zvakasiyana nemabhero uye mabhero, tora nzvimbo diki kwazvo) uye huwandu hwakawanda hwekurovedza kwevanotanga uye vakadzidziswa vanhu (calorizer). Zvisinei, iyo TRX hachisi chigadzirwa chepasirese chakakodzera vanhu vane chero kukuvara, kweese mazera uye zvikamu zvehuremu. Vanhu vane kukuvara kwakanyanya kumashure kana majoini emabvi havagone kushandisa nayo. Zvichava zvakaoma kune vasina kudzidza uye vakafuta kwazvo vanhu. Usati watanga makirasi, unofanirwa kubvunza chiremba wako.

Iwe unofanirwa kuve netarisiro dzechokwadi - haugone kuvaka mhasuru sezvo ichida kudzidzira kuramba uye hauzoone macube ari padumbu rako kusvikira washandura chikafu chako. Asi izvi hazvibvise hunhu hweTRX, ichiita imwe yemidziyo yakachengeteka uye yakasununguka yaunogona kudzidzisa mune chero mamiriro - ese kumba nekunze.

TRX hinges ezvikamu zvakasiyana zvekudzidzisa

Kune matatu akakosha mazinga ekudzidziswa - anotanga, akadzidziswa, uye akafambira mberi.

Vatangi vanhu vanhu vachangotanga kudzidziswa. Ivo vanofanirwa kusarudza mafambiro akapusa avanogona kuita nemazvo. Semuenzaniso, squats ane zvishwe, mabhiridha anobwinya, mapush-ups nemakumbo muzvishwe, anokwevera kuchifuva. Exercise 2-4 nguva pasvondo. Shandisa iri nyore seti uye rep mode - hapana supersets, hapana madenderedzwa, uye hapana tsandanyama rinoshanda kutadza. Izvo zvakanaka kusanganisa muviri wehuremu mune yako Workout. Kana loop kusundira-kumusoro kwakaoma, ita mabvi kusundira-kumusoro pachinzvimbo.

Vakadzidziswa vanhu veTRX zvishwe vanogona kushandisa mamwe maitiro akaomarara ekurovedza muviri. Lunges uye squats pane rimwe gumbo, kusundira-kumusoro negumbo rimwe muchiuno, kudhonza kweAustralia munzvimbo yakazara kunofanirwa kuita hwaro hwechirongwa. Vanodzidziswa vanogona kushandisa nzira dzakaomarara, kunyora zviitwa mune supersets, trisets kana denderedzwa, pamwe nekuwedzera mamwe marudzi emutoro. Kuwanda kwekudzidziswa kweTrX kunoramba kuri kwakafanana - 2-4 nguva pasvondo, asi kune izvi iwe unogona kuwedzera mazuva ekudzidziswa kwecardio, kushambira uye zvimwe zviitiko.

Iyo yepamusoro nhanho inokutendera iwe kuti ushandise zvakatonyanya kuomarara kufamba - TRX kusundira-kumusoro, mabulgaria mapapu, imwe-yakashongedzwa-yekudhonza-kukwira uye kudhonza-kumusoro Kurovedzwa kwepamberi kwakanyanya kupfuura iko kwevakadzidziswa. Pano iwe unogona kushandisa akaomarara maseti, uchiita set yakatarisana newachi, uchiwedzera huwandu hwekudzokorora nega yega yekurovedza muviri, uye dzimwe nzira dzekufambira mberi. Iyo frequency yekudzidziswa kweiyo yepamusoro nhanho ndeye 4-6 kurovedza pavhiki.

Nemaitiro enguva dzose, shanduko kubva kune imwe nhanho kuenda kune imwe inotora avhareji yemasvondo gumi nemaviri.

TRX Exercises

Ngatinyorwe zvekudzidzira zvekutanga kubva pazviri nyore kusvika zvakaoma.

• Makumbo nemabhureki: squats uye mapapu ane tsigiro pazvirongo, gluteal bridge, parutivi mapapu, mabulgaria mapapu, squats pane rimwe gumbo, King deadlift.
• Dzoka mhasuru: Inodhonzera kuchifuva, pivots yemuviri, alligator, kumberi kudhonza, Y-kudhonza, imwe-ruoko mitsara, yeAustralia pasi kudhonza-kumusoro.
• Chifuva: TRX kusundira-kumusoro yakamira, kusundira-kumusoro kubva pasi (makumbo muzvishwe), kudhonza maoko, pullover neTRX, kusundira-kumusoro kubva pasi (maoko ari muzvishwe).
• Tsvina dzemapfudzi: Y-kuberekesa, tarisa nerumwe ruoko kubvuta, T-kubereka.
• Tsandanyama dzesimbi: kuwedzeredza uye kutenderera kwemaoko munzvimbo yakatenuka.
• Misungo Yakakosha: Plank, Pivot Plank, Crunch Dips, Climber, Reverse Climber, Fold, Spiderman.

Kuwedzera kurovedza muviri iwe kwaunoziva uye kwaunogona kuita, zvirinani. Iwo ekudzidzira ekudzidzira eboka rega rega remhasuru anogona kuwanikwa mune anotevera mavhidhiyo.

Exercises yemakumbo, mapendekete uye abs inogona kuonekwa muvhidhiyo clip "TRX Loops - Inoshanda Maekisesaizi emakumbo, abs nemapfudzi" (Yako Muviri Pfungwa):

Exercises for the chest and back you can see from the video clip "TRX Exercises for the chest and back kumba and Outdoors" (Muviri Wako Pfungwa):

Rangarira kuti maTrX akachengeteka, asi haavimbise kuchengetedzwa kubva mukukuvara mune chiitiko chisina kukodzera. Dzidza maitiro usati watanga kurovedza muviri.

Kutanga wekudzidzisa muenzaniso

Usati watanga iyo yakakosha chikamu, ita yakapusa imwe yearticular gymnastics uye bodyweight kurovedza senge squats, mabvi kusundira-kumusoro, mapapu, akasiyana-siyana kuchinjika uye kutenderera.

Kuchengetedza muviri wako kuti urege kujairira mutoro, huwandu hwekudzokorora kana seti huchachinja kubva pasvondo kusvika pasvondo:

Vhiki 1: 3 seti e8 reps

Vhiki 2: 3 seti e10 reps

Vhiki 3: 4 seti e10 reps

Vhiki 4: 4 seti e12 reps.

Iko kurovedza pachako kune zviitwa zvinotevera.

1. Squats;
2. Kubwinya bhiriji;
3. Kushuva chipfuva;
4. Kumira kusundira-kumusoro;
5. Y-dilution;
6. Danda (makumbo muzvishwe).

Pedzisa kurovedza muviri nekutambanudza tsandanyama dzese dzinoshanda.

Mushure memwedzi wekudzidzira, iwe unogona kutsiva echiedza kurovedza uine mamwe maitiro akaoma kana kuwedzera matsva mafambiro kuchirongwa.

Vaka kuvaka kwako kurovera pane musimboti wemuviri wese panguva imwechete. Izvi zvinokubatsira iwe kupisa akawanda macalorie, tenzi uye gadzira yako mafambiro maitiro, kuvandudza mhasuru kutsungirira uye kuenda kune imwe nyowani yekudzidzira nhanho (calorizator). Hakuzove nezvakawanda zvekurovedza zviripo pakutanga kwekirasi yako, asi usaore moyo. Kutanga nemafambisirwo akareruka, iwe unozoziva musiyano wakaomarara nekufamba kwenguva. Zvese zvinhu zvine nguva yacho, zvakanyanya kukosha, kushivirira uye kudzidziswa kwakajairika.