Kutchuka koyenera kwa matupi a TRX (Total Body Resistance Exercise), omwe amatchedwa "Tirex" m'malo amasewera, amakumbutsa cholengedwa champhamvu kwambiri komanso chankhanza - Tyrannosaurus.
Dzina lakutchulidwali, lopatsidwa chida chamasewera, mwachidziwikire limalamulidwa ndi chikhumbo chaumunthu chofuna kupangitsa cholengedwa chodabwitsa ichi kukhala cholimbana nacho: "kuti mukhale olimba, muyenera kumenyana ndi mdani yemwe ndi wamkulu kuposa inu."
Ubwino wophunzitsidwa ndi malupu a TRX
Mawu achingerezi akuti "resistance" mu dzina lomwe adakulitsa amatanthauza kukana. Kunja, mapangidwe ake ndi ofanana ndi mphira wodziwika bwino wamasewera, womwe umapangitsa chisokonezo pakati pa awiriwa. Koma, mosiyana ndi mphira, "Tirexes" amapangidwa kuchokera ku malamba (poyambira mizere ya parachuti) yamphamvu zowonjezera.
Ubwino waukulu wa masewerawa amatchedwa:
- chitetezo - kuwerengera kokha thupi lanu;
- kufunika kogwirizanitsa kayendedwe kake, chifukwa chakusowa kwa chithandizo kapena cholumikizira;
- Kupititsa patsogolo kulumikizana kwa minofu.
Pochita zovuta pafupipafupi ndi TRX, thupi lonse limaphunzitsidwa, osati gulu limodzi laminyewa.
Kuchita bwino kwa mahinji a TRX
Kapangidwe kosinthika ka chida choyimitsira chili ndi mawonekedwe ake, chimasiya chizindikiro pa kusankha kwamaphunziro.
Muyenera kumvetsetsa bwino:
- kuvomerezeka kuvomerezeka ngakhale pochita masewera olimbitsa thupi;
- kugwirizana kwa ntchito Mitsempha, tendons, lonse minofu ndi mafupa dongosolo;
- njira yothetsera vuto la chitukuko chovuta ndikusintha kwa thupi.
Ochita masewera ambiri amazindikira kuthekera kwakukulu kwa T-gadget pakuya kwa minofu. Kwa ogwiritsa ntchito novice, katundu wochepetsedwa pamsana amakhala ndi gawo lalikulu.
Kodi kulimbitsa thupi kwa TRX kumatha kulowa m'malo mochita masewera olimbitsa thupi?
Maphunziro oyamba ndi ovomerezeka kunyumba, kukwera mapiri, kuyenda: kungakhale komwe mungapachikire mbedza (nangula). Zogwirizirazo zimatha kulumikizidwa kukhoma la Sweden, zokhomedwa ndi chitseko, ndikuponyera kumtunda wopingasa, nthambi. Ma CD opepuka opepuka amalola "dinosaur" kuyenda ndi wokonda.
Simungathe kunyamula ma barbell kapena ma dumbbells omwe mumawakonda m'thumba lanu, ndipo ma Tirexes ndioyenera kupanga kapena kukhala ndi mawonekedwe angwiro kulikonse komanso nthawi iliyonse.
Zingwe za TRX - masewera olimbitsa thupi
Atalandira kusintha kwatsopano, akatswiri othamanga, ophunzitsa, ochita masewera olimbitsa thupi adayamba kuyesa, kuphatikiza maluso ndi njira yolenga. Masiku ano, pali maupangiri ambiri, matembenuzidwe ndi zosintha zamagulu osunthika amitundu yosiyanasiyana ya thupi.
- Kubwerera. I. p. (kuyambira poyambira): kugwira mahinji, tenga patsogolo, pendeketsa thupi kumbuyo kwa 45 ° pansi. Chitani zokoka m'manja mwanu ("kupalasa").
- Pachifuwa. I.p.: Yang'anani pa manja owongoka, kupita patsogolo. Gawani nkhonya zanu pansi, ndikupinda mivi yanu. Osakhudza mizere.
- Mapewa. I.p. Ofanana ndi chinthu 1. Kufalitsa manja athu mbali, kwezani iwo.
- Miyendo. Ip: bwererani, thupi limasochereka pang'ono, mikono imakwezedwa mtsogolo, mapazi amaponderezedwa pansi. Magulu.
- Zida. Gwirani ogwiritsirawo ndi manja anu akuyang'ana mmwamba. Kukoka.
- Manja (mayina ena: atolankhani, kupiringa kwa biceps). IP: monga m'ndime 2. Chitani zokankhira, osafalitsa zigongono zanu mbali.
Ndibwino kuti mupange ma 2-4 masentimita a 10-15 reps. Kupuma: khama - exhale, kusinthasintha kayendedwe - inhale.
Malingaliro ndi mawonekedwe onse
"Tirex" iyenera kugwiritsidwa ntchito pokhapokha kuvomerezeka kwa minofu kutenthedwa.
- Kuthamanga pang'ono kapena kuthamanga m'malo.
- Masewera olimbitsa thupi.
- Zolemba zotambasula.
- Kutenthetsa kutikita (kudzipaka-kusisita) pakukonzanso kwa simulator.
Pulogalamuyi (kuyambira mayendedwe osavuta kupita ku maphunziro apadera) imasankhidwa kutengera mawonekedwe amunthu. Zolimbikitsa zamaganizidwe, chikhumbo, kudzidalira, ndizofunikira kwambiri.
Kubwerera kumbuyo ndi malupu a TRX
Gulu la masewera olimbitsa thupi am'mbuyo limadalira cholinga:
- achire zotsatira;
- kukonza thanzi labwino;
- kumanga minofu m'malo ena.
Mbali yakumbuyo yamthupi imatsimikizira kuvuta kwa kuphedwa, komanso zigongono ndi zibakera zikufalikira mbali.
Zotsatira zabwino zimawonedwa pochiza kapena kupewa matenda a msana, kamvekedwe kakuwonjezeka, minofu ya corset imalimbikitsidwa.
Anakweza Reverse Row TRX
Izi ndizosiyana kwambiri ndi mayendedwe omwe afotokozedwa pamwambapa mu chinthu 1. Ngati mumachita bwino kwambiri, thupi liyenera kuyikidwa pafupi kwambiri pansi, ndipo zibakera ziyenera kufalikira momwe zingathere mmbali mukakoka. Osavomerezeka kwa oyamba kumene.
Kuti muchite masewera olimbitsa thupi pang'ono, muyenera kukhotetsa miyendo yanu.
Bweretsani zokoka mu TRX
Malinga ndi akatswiri ena azida zamasewera, masewera amtunduwu amaloledwa kuphunziridwa pawokha. Kupsyinjika kumamvekedwa ndi minofu ya pachimake (imayambitsa kukhazikika kwa m'chiuno, m'chiuno, msana), mikono yakutsogolo, lats ndi trapezius.
Pulogalamu yophunzitsira oyamba kumene
Ngati anthu ambiri akuwopa ulendo wawo woyamba ku malo ochitira masewera olimbitsa thupi chifukwa chodzidalira, ayenera kudziwa kuti Tirex ilipo mulingo uliwonse wathanzi. Mumadzilamulira nokha, podziwa zoyambira ndi malangizo, kulimba, kupsinjika, kuchuluka kwa njira ndi pafupipafupi.
Kuyambira makalasi, muyenera:
- ganizirani mfundo ya pang'onopang'ono;
- kuyembekezera pang'ono osamva minofu iliyonse theka la ora;
- kulowa ndi kutuluka movutikira;
- pewani kupondereza.
Maphunziro oyamba sayenera kupitirira mphindi 30.
Kuswana manja
Bwererani, pendeketsani thupi patsogolo. Mutha kuzichita m'njira ziwiri: kuchokera m'manja owongoka kapena kuwerama m'zigongono. Katundu wamkulu amapita ku abs ndi pachifuwa.
Squat pa mwendo umodzi
"Mfuti". Mtundu wovuta wa squats, wofotokozedwa mundime 4. Mwendo umodzi uyenera kutambasulidwa mtsogolo, wofanana pansi.
Maunges ndi TRX
Kuchita masewera olimbitsa thupi mwaluso kwambiri. M'magulu onse awiriwa, mutayimilira ndi msana wanu, khalani ndi mwendo umodzi, pamzake pangani squat yathunthu.
Kukoka dzanja limodzi
Tengani zogwirira zonse ndi dzanja limodzi, kupita patsogolo, kudalira mmbuyo. Kokani mmwamba mwa kupindika chigongono chanu. Analimbikitsa kuti ofananira nawo minofu ya kumbuyo, torso, biceps. Kugwira ntchito mwamphamvu kupatula ma jerks mwadzidzidzi.
Mapulogalamu Olimbitsa Thupi la TRX
Pazosiyanitsidwa, pali mitundu ingapo yamapulogalamu oyenera:
- pomanga minofu;
- kuyanika thupi;
- zoyambira.
Ochita masewera ambiri amati TRX yokha siyingapeze zotsatira mwachangu. Zatsopano zilizonse ziyenera kusamalidwa, kuwunika zonse ndi zochita.
Kulimbitsa thupi kwathunthu mumphindi 30
Amayatsa mafuta owonjezera mwangwiro, amathandizira kusintha mitundu yakunja.
Zimaphatikizapo zachikale:
- squats;
- "Thabwa";
- zokoka;
- zokankhakankha.
Chitani njira zingapo kasanu ndi kamodzi.
Gawani pulogalamu yolimbitsa thupi yopezera minofu
Omanga thupi, monga lamulo, amaphatikiza maphunziro a TRX ndi ma dumbbells, kettlebells, zolemera, ndi zina zowonjezera. Choyamba, pulogalamu yokhazikika, yopanda maphunziro okhwima osatheka, iyenera kusinthidwa kukhala TRX.
Pulogalamu yogawika imakhala ndi:
- kuchokera pamitengo yoyambira;
- zophunzitsira zapadera (mwachitsanzo, zopindika, zopindika).
Katatu pa sabata, muyenera kuchita masewera olimbitsa thupi 1-2. Kuchulukitsa kwakanthawi pakati pa seti (sets).
Ndondomeko Yoyeserera Thupi Yama Sabata
Dongosolo lokonzedwa bwino lomwe kuphatikiza zakudya.
Maphunziro - kanayi pa sabata:
- Lolemba - maphunziro a dera lonse (T.);
- Lachiwiri - general circular T .;
- Lachinayi - kwambiri T.;
- Loweruka - mphamvu T.
Osachitidwa popanda zida zophunzitsira mphamvu ndi zida. Kuthamanga msanga nthawi zambiri kumalimbikitsa kuchita masewera olimbitsa thupi. Kupumira pakati pamasamba kufupikitsidwa.
Pulogalamu yophunzitsa atsikana
"Ma Tirexes" amapereka mipata yokwanira yopangira maofesi atsikana, ndikusiya mpata wamaganizidwe.
Zochita zoyambira ndizo:
- "Kupalasa" ndi malire a nthawi (mphindi 30);
- Kugogomezera mikono yowongoka, kupindika kwa chigongono (nthawi 10-16);
- squat woyenda mwendo umodzi, bondo la linzake limayenda motsatira njira yotsatira;
- "Sprint start" kapena kukweza bondo pachifuwa popinda thupi patsogolo (zibakera zikumenyetsedwa mbali);
- kukweza matako atagona kumbuyo (mangani zidendene m'malupu);
- "Plank" ndikukoka mawondo kumimba (I. p. Pamimba, mangani masokosi mumalupu).
Zotsatira zamakalasiwa zimadalira kulimbikira, kusasinthasintha, kudya, regimen, mawonekedwe, kulemera koyambirira, ndi zina zotsogola.
Mbiri ya TRX
Kugwiritsa ntchito malupu osiyanasiyana, mphete, kumvetsetsa mphamvu zolimbitsa thupi, kupilira, kupirira ndizakale ngati dziko. Kuyika nkhata yamtengo wapatali ya wopanga pamutu wa omwe adapanga mtundu wawo wamakono, American Marine, ikuyenera kutsatira njira yabwino yolimbikitsira otsatsa malonda. Tiyeni tipereke ulemu kwa wopanga zatsopano yemwe adapanga lingaliro labwino.
Zachidziwikire, "Tirexes" si njira yothetsera vuto la Schwarzenegger wachichepere. Imeneyi ndi njira yokhayo, yosavuta, yoyendera masewera olimbitsa thupi a mini.
