Zolemba za Trx: zolimbitsa thupi zothandiza

Kuphatikiza pa masewera olimbitsa thupi omwe amapangidwa kuti azigwira ntchito ndi othamanga kapena zolemera zina, CrossFit nthawi zambiri imagwiritsa ntchito zolimbitsa thupi zomwe zimafunikira malupu apadera a trx. Imeneyi ndi njira yabwino yowonjezerapo masewera olimbitsa thupi, kuwonjezera kupsinjika kwa minofu yanu, ndikuthandizira dongosolo lanu lamanjenje pakulemetsa zolemera zaulere.

Munkhaniyi, tikambirana za momwe tingagwiritsire ntchito malupu ku CrossFit, tiona yemwe angafune ndi chifukwa, komanso ngati zingatheke kupanga zida izi ndi manja athu.

Kodi zingwe za trx ndi chiyani?

Ntchito yomanga zida zamasewera ndizosavuta kwambiri: malupu awiri okhala ndi kutalika kosinthika, zomata zofewa zopangira mphira ndi carabiner yolimbitsa.

Ngati mukufuna kugwiritsa ntchito zingwe za TPX kunyumba, ndiye kuti mutha kuzikonza kulikonse, mumangofunikira danga lochepa. Mwachitsanzo, ngati pali mipiringidzo pamakoma kapena pabwalo, ndiye kuti ikhoza kukhala njira yabwino kwambiri yolumikizira mahinji a TRX. Ndi chithandizo chake, zidzakhala zosavuta kuti musinthe kutalika kwa malo omwe ali.

Malupu akukhala otchuka kwambiri pakati pa othamanga. Masiku ano, m'mizinda ikuluikulu, pafupifupi iliyonse masewera olimbitsa thupi amakhala nayo. Ndipo izi sizosadabwitsa, chifukwa kuchuluka kwa kuchuluka kwake ndikokulirapo:

1. Malupu ndiabwino kuphunzitsira othamanga oyamba kumene omwe sanaphunzirepo momwe angachepetse kufinya kwa minofu ndikutambasula poyenda.
2. Kwa anthu omwe ali ndi vuto lakumbuyo, ma trx loops ndi nyumba yotetezeka kwambiri yogwiritsira ntchito minofu yakumbuyo, chifukwa siyimapanga axial katundu pamsana.
3. Malupu a TPX amalola kuti pakhale vuto lokwanira pamtsempha wa thoracic, womwe umakonza kyphosis ndikusintha kukhazikika.
4. Kugwira ntchito ndi kulemera kwanu kumakupatsani mwayi wolimbitsa minofu yomwe simumalandila mphamvu yayikulu pakuchita masewera olimbitsa thupi.

Zochita za TRX Loop

Kuphunzitsidwa ndi malupu a trx kumakupatsani mwayi wochita masewera olimbitsa thupi osiyanasiyana osiyanasiyana. Ndi chithandizo chawo, mutha kuthana ndi magulu onse aminyewa ya thupi lathu. Tikukulimbikitsani kuti muyese masewerawa pansipa kuti mudzionere nokha momwe alili othandiza.

Kukoka pazitsulo

Biomechanically, zokoka pamalupu ndi mtanda pakati pazokoka pazitsulo zopingasa ndi kukoka kwa chopingasa kumimba. Nthawi zambiri ntchitoyi imaperekedwa kwa oyamba kumene omwe sakudziwa momwe angakwerere pa bar kuti alimbitse minofu yawo yam'mbuyo.

Magulu akuluakulu ogwira ntchito pankhaniyi ndi latissimus dorsi, mitolo yam'mbuyo yaminyewa ya deltoid ndi ma biceps.

Njira yopangira zokoka pogwiritsa ntchito malupu ndi iyi:

1. Gwirani kumangiriza kwa mphira ndikuyamba pomwe: ikani miyendo yanu patsogolo kuti thupi likhale lopindika pafupifupi madigiri 45. Ikani mikono yanu moyandikana wina ndi mnzake paphewa. Kumbuyo kuli kowongoka, kuyang'ana kumayang'ana kutsogolo. Pumirani kwambiri.
2. Mukamatulutsa mpweya, yambani kuyendetsa, kuyesera kukanikiza magoli anu pafupi ndi thupi ndikubweretsa masamba amapewa palimodzi - motere katundu adzagawidwa kwambiri paminyewa yakumbuyo. Chitani mayendedwe athu matalikidwe athunthu, kumtunda, zigongono ziyenera kukhala kumbuyo pang'ono. Tsekani pamalowo kwachiwiri ndipo yesetsani kulumikizana ndi minyewa yakumbuyo mophatikizanso.
3. Dzichepetseni pansi, kuwongola manja anu ndikubwerera pomwe mwayambirapo.

Ma curls azanja

Ichi ndi masewera olimbitsa thupi omwe cholinga chake ndi kumaliza kuchuluka kwa ma biceps. Ma biomechanics ake ndi ofanana ndi ma benchi a Scott ochokera ku dumbbells, koma apa ndikosavuta kuti tizingoyang'ana kukulitsa kulira kwa biceps.

Zochitazo zikuchitika motere:

1. Malo oyambira amafanana ndi zokopa zolumikizidwa, koma mikono iyenera kukhala yocheperako ndikutembenukira kwa inu. Ngati ma biceps anu ali ndi mphamvu zokwanira, ndibwino kuti mugwiritse ntchito momasuka (ikani chala chanu pamwamba pa chogwirira) ndikukhotetsa dzanja kutali ndi inu - izi zikugogomezera katunduyo kumunsi kwa ma biceps.
2. Yambani kukweza thupi ndi kuyeserera kwa ma biceps, pang'onopang'ono mukukweza zigongono. Uwu ndiye mchitidwe wokhawo wa biceps momwe timafunikira kuti tibweretse zigongono patsogolo ndikuti tigwirizane ndi ma biceps mochulukira, mbali ya thupi siyalola kuloleza mitsempha yambiri.
3. Pitirizani kupita mmwamba, kumapeto, manja akuyenera kukhala pamwamba pamutu, pamlingo wammbuyo wamutu. Kwa othamanga omwe sakudziwa zambiri, ndikwanira kuti ufike pamlingo wamphumi.
4. Imani kaye pang'ono pamsinkhu wapamwamba kuti mugwirizane ndi bicep yotsikayo, kenako mubwerere pamalo oyambira.

Kankhani ndi malupu

Mukamakankha ma TRX loops kapena mphete zotsalira, mumakonzekeretsa minofu yanu ndi zida zanu zolimbitsa thupi kuti muchite masewera olimbitsa thupi ovuta, monga kukankhira pamphete kapena kutuluka mphamvu pamphete. Kuphatikiza apo, mumagwiritsa ntchito bwino minofu ya pectoral, ma triceps ndi ma deltas akumaso, ndikufalitsa manja anu pang'ono pang'ono pansi kumapangitsa kuti zolimbitsa thupi zikhale zovuta kwambiri, popeza mumatambasulanso mbali zakunja kwa minofu ya pectoral, ngati mukuchita dumbbell set.

Zochitazo zikuchitika motere:

1. Yambani pomwepo: gwirani ma handel a mphira wokulirapo pang'ono kuposa mulingo wamapewa ndikudzitsitsa. Mofananamo thupi lanu limakhala logwirizana ndi pansi, katundu wambiri adzaikidwa pamatumbo a pectoral. Ngati mbali ya thupi ili pafupifupi madigiri 45, gawo la mkango wa katunduyo lipita kumtunda wakumbuyo kwa minofu ya deltoid.
2. Dzichepetseni pansi modekha, ndikupumira ndikufalitsa pang'ono mbali. Mukamayesetsa kufalikira, ma minofu a pectoral amatambasula kwambiri. Mukamwaza manja, yesetsani kupindika magoli anu kwambiri kuti musadzaza ma triceps. Sinthani kuchuluka kwa ma handel kuchokera pa seti yoyika kuti mukwaniritse bwino minofu yonse yamatumbo.
3. Gwirani chachiwiri kumapeto kwenikweni. Tikulimbikitsidwa kuti tisabwerere kwathunthu pamalo oyambira, koma kuti musiye matalikidwe a 5-7 cm ndikutsekera pamalowo kwa sekondi kapena ziwiri kuti mumange kwambiri mkati mwa minofu ya pectoral.

Mfuti squat

Mu CrossFit pamakinala, ndizosavuta kuphunzira chinthu chofunikira ngati mfuti. Zogwirizira zimagwiranso ntchito ngati chowonjezera chowonjezera ndipo chimatilepheretsa kugwera kutsogolo kapena kubwerera m'mbuyo. Kuchita masewera olimbitsa thupi kumathandizira ma quadriceps ndi minofu ya gluteus, komanso kumathandizira kulumikizana ndikuwongolera nthawi yayitali yokhala ndi bala.

Zochitazo zikuchitika motere:

1. Gwirani zolumikizira zazitali-paphewa ndikubwerera pang'ono kuti mumange malupu. Tsamira pang'ono ndikukhazikika kumbuyo.
2. Kupuma komanso osasintha mawonekedwe amthupi, pang'onopang'ono tsitsani pansi. Ndibwino kuti ntchitoyi ichitike mwamphamvu kwambiri kuti malo otsika kwambiri nyundo zikhudze minofu ya ng'ombe. Gwiritsitsani zogwirira mwamphamvu kuti musunge bwino.
3. Mukamatulutsa mpweya, dzukani kutsika kwambiri ndikuwongoletsani bondo lanu.

Mapazi a TRX Loop

Malupu a TRX ndiabwino kuthana ndi masewera olimbitsa thupi omwe amatchedwa lunges. Ubwino wosiyanasiyana wa masewera olimbitsa thupi ndikuti sitifunikira kuwunika momwe mwendo wakumbuyo uliri ndipo titha kuyang'ana kwambiri ntchito ya minofu yomwe timafunikira.

Zochitazo zikuchitika motere:

1. Yambani poyambira: konzani mwendo umodzi pachakudya, ndipo ikani winayo patsogolo pang'ono. Timasunga msana wathu molunjika, tikuyembekezera, ndi bwino kuwoloka manja athu pachifuwa kuti zikhale zosavuta kuyeza.
2. Yambani kukhotetsa mwendo wanu wakutsogolo, nthawi yomweyo ndikukoka mwendo wanu wakumbuyo momwe mungathere - izi zidzakulitsa katunduyo matako. Kusunthaku kuyenera kukhala kosalala ndikuwongoleredwa, muyenera kumva kutambasula kwa minofu yogwira ntchito.
3. Mukamaliza bwino, bwererani pamalo oyambira mukamatulutsa mpweya, kutambasula bondo ndikubwezeretsa mwendo wakumbuyo pamlingo woyambirira.

Kuswana m'manja kupita kumbuyo kumbuyo

Ochita masewera ambiri amakumana ndi vuto lotsatirali: mitolo yakumbuyo yaminyewa ya deltoid imayankha molakwika. Yesani "kuwabaya" ndi zochitikazi, zimakupatsani mwayi wokhazikika pamiyeso yakumapeto kwa ma deltas am'mbuyo ndipo zimathandizira kuti magazi aziyenda bwino.

Zochitazo zikuchitika motere:

1. Yambani poyambira, monga ndi kukoka kapena ma curls m'manja mu TRX-loops.
2. Yambani kukwera mmwamba, kufalitsa mikono yowongoka mbali ndikusintha malo awo mokhudzana ndi thupi.
3. Bweretsani mikono yanu pamzere womwewo ndi thupi ndikuyimilira kwa mphindi kuti muchepetse ma deltas am'mbuyo momwe mungathere, kenako mubwerere poyambira. Ndibwino kuti mugwire ntchito yobwereza mobwerezabwereza - 15 ndi kupitilira apo.

Muthanso kuwona momwe zofotokozedwera, komanso zolimbitsa thupi zina ndi malupu a TPX zimachitika muvidiyo yomwe tidasankha.

Pogwiritsa ntchito malupu a raba

Mofananamo ndi kuphunzira masewera olimbitsa thupi pa TRX-loops, timalimbikitsa kuyesa chida chosangalatsanso chophunzitsira - malupu amphira. Zimapangidwa ndi latex ndipo zimatilola kuti tipeze kukana kowonjezera tikakweza projectile. Mwachitsanzo, kukula kwa mitundu ina kumatha kufika 90 kg. Malupu a mphira atha kugwiritsidwa ntchito pa malo ochitira masewera olimbitsa thupi kwinaku mukuchita CrossFit kapena Fitness, kapena kunyumba mukamapuma pophunzira zolimba.

Ndi chithandizo chawo, mutha kutsanzira mayendedwe opangidwa ndi zolemera ngati mabulosi kapena ma dumbbells, mwachitsanzo: kukweza ma biceps, kuswana ndi ma dumbbells mutayimirira, kukoka chopingasa pachifuwa, kuswana kumbuyo kwa deltas, zowonjezera ndi chingwe chogwiritsira ntchito chingwe ndi ena ambiri. Chinthu chachikulu ndikutsekula bwino ndikubwereza mayendedwe molondola mpaka zazing'ono zonse momwe mungachitire pa simulator kapena mukamagwira ntchito ndi barbell.

Palinso njira ina yogwiritsira ntchito zingwe zopangira mphira, zomwe ndizodziwika bwino pakupanga magetsi. Njirayi ndi iyi: kuzungulira kumalumikizidwa ndi barbell, gawo lina limalumikizidwa pazosungira (benchi atolankhani, squat rack, ndi zina). Kuphatikiza pa zingwe zopangira mphira, othamanga amapachika cholemera pang'ono (pafupifupi 50% ya nthawi yake imodzi) ndipo potero amachita benchi, squat kapena deadlift. Chingwe cha mphira chimamangirira pomwe bala imakwezedwa ndikupanga kukana kowonjezera komwe kumakula ndi sentimita iliyonse yamatalikidwe. Chifukwa chake, wothamanga amaphunzira kuthana ndi "mawanga akhungu" poyenda koyambira.

Zingwe za trx za DIY

Kapangidwe ka pulogalamuyo ndi kophweka, ndipo ngati mulibe mwayi wogula malonda, mutha kuyesa kupanga malupu a trx ndi manja anu. Chofunikira kwambiri ndi kupezeka kwa zida zapamwamba kwambiri, zofanana za malupu onse komanso kusunga koyenera. Nawa maupangiri okuthandizani kuti mupange simulator yanu ngati pakufunika kutero:

1. Kutalika koyenera kwa malupu ndi 40 mm, kutalika kwake ndi masentimita 250 - 300. Kumbali imodzi ya tepi iliyonse muyenera kupanga kachingwe kakang'ono, mkati mwake mumamangirira kachingwe kakang'ono ka pulasitiki kuti tepiyo izitha kulumikizidwa ndi carabiner. Pamapeto pake, m'pofunika kupanga zingwe zina ziwiri: chimodzi chachikulu, masentimita 25-30 m'mimba mwake, kuti muthe kulowetsa miyendo yanu, inayo yocheperako - muyenera kuyikapo chogwirira chofewa chopangira mphira kapena neoprene.
2. Mukamapanga zingwe, ikani zingwe, zigwiriro ndikusoka mosamala ndi ulusi wolemera kwambiri wa nylon kapena nayiloni, apo ayi kapangidwe kameneka sikakhalitsa.
3. Langizo linanso ndikusamalira kusintha kutalika kwa batani. Kuti muchite izi, muyenera kugula chitsulo kapena pulasitiki, ikani pakati pakatikati ndikulumikiza mkombero. Chinyengo chaching'ono ichi chithandizira kuti kuzungulira kufupikitse kapena kupitilira apo.
4. Chinthu chophweka kwambiri chimatsalira: ikani ngowe zonse ziwiri mu carabiner ndikulumikiza ku chinthu chilichonse choyenera. Ngati mulibe chomenyera khoma kapena china chilichonse chodalirika kunyumba, njira yosavuta ndikugula nangula ndi ndowe ndikuitchinjiriza kukhoma kapena kudenga.

Malo ophunzitsira a Crossfit

Chifukwa chake, mumamvetsetsa kale kuti ngati mutagwiritsa ntchito malupu a trx pophunzitsa, zolimbitsa thupi ngakhale zochepa kwambiri zimapatsanso katundu wina. Tikukupemphani kuti muyesere malo angapo ophatikizira omwe amakhala ndi zochitika izi pophunzitsa.