TRX mai koyarwa ne na dakatarwa na musamman don horar da aiki. A cikin shekaru goma da suka gabata na motsa jiki tare da madaukai na TRX sun sami karɓuwa a duk duniya. Darussan tare da masu horarwa da aka dakatar a cikin ɗakunan motsa jiki, da kuma gida.
Muna ba ku zaɓi na musamman na motsa jiki 60 TRX don ciki da baya, makamai da kafaɗu, cinya da gindi.
Manyan ayyuka 60 tare da TRX
A zahiri TRX shine sunan wani mai ba da horo na dakatarwa (kamar Adidas sneakers). Amma a yanzu TRX ya zama suna na gida, yana nuna Babban suna ga duk ayyukan motsa jiki tare da madaukai na dakatarwa. Motsa jiki tare da TRX ba kawai don haɓaka ƙwarewar ku ba, amma kuma zai taimaka don haɓaka ƙarfi da juriya, haɓaka horo na aiki don haɓaka ƙimar jiki.
TRX: duk bayanan mai amfani
Fa'idodi na horo tare da TRX:
- Kuna iya yin tare da TRX a cikin dakin motsa jiki da kuma a gida (kayan aikin suna da kyau kuma sun dace). Kuma har ma a kan titi.
- Azuzuwan TRX sun dace da duk matakan fasaha: akwai atisaye masu sauƙi don masu farawa kuma mafi ƙalubale ga ci gaba.
- Ayyuka tare da TRX suna da tasiri don ƙarfafa murfin murus kuma ba tare da cutarwa mai cutarwa akan kashin baya ba.
- Yayin motsa jiki tare da TRX zaka iya daidaita kayan ta sauƙi ta hanyar sauya kwana da zangon motsi.
- Motsa jiki tare da TRX yana kunna lokaci guda dukkan jiki gabaɗaya: zakuyi aiki ba kawai a kan yankin da ake niyya ba, har ma don haɗa ƙarin ƙungiyoyin tsoka don kiyaye daidaito.
Zaɓin zaɓin atisaye tare da TRX zai taimaka muku don shirya kanku don shirin horo. Idan baku san inda zaku fara ba, to a sashi na biyu na labarin zaku sami shirin koyar da darasi 3 tare da TRX: don farawa, matsakaici da matakan ci gaba.
Hotuna masu rai suna hanzarta aiwatar da wasan motsa jiki. Ka tuna cewa motsa jiki tare da TRX kana buƙatar yin hankali da cikakken iko. Yi darussan akan inganci, ba saurin ba. A lokacin darasi yi kokarin kiyaye ciki, mayar da kai tsaye, kafadu a kasa, duwawun gindi.
Ayyuka tare da TRX don jiki na sama
1. lankwasa hannaye a kan biceps (Bicep Curl)
2. Miƙe hannaye akan triceps (Tricep extension)
3. TRX turawa (Turawa sama)
4. Pushups don triceps (Tricep latsa)
Idan dan kadan ya canza kwana da matsayin hannayen, lodin zai canza.
5. Push-UPS-gizo-gizo (Dutse Mai Hawan dutse)
6. Ya juya tare da jawowa (TRX Twist)
7. Tsayayyar ja (TRX Row)
8. Top ja (Babban layi)
9. Kiwo hannu-da-hannu (Juya baya)
10. Sanya cikin yanayin tebur (Jerin Tebur)
11. Baya tura-UPS (Dips)
12. TRX-pullover (Mai kwalliya)
13. Ja-ja (Ja sama)
14. Tilts tare da TRX (Barka da Safiya)
15. Rushewa gaba (Mirginewa)
Motsa jiki tare da TRX don ɓawon burodi (ciki, baya)
1. Tsayayyen plank Plank (na asali)
2. Plank up-down Plank (Sama & Kasa)
3. Rage gwiwar hannu (Ripper)
4. Mai hawa dutse tare da juyawa (Crisscross climber)
5. Gwiwoyi (Gwiwar gwiwa)
6. Daga gindi (Pike)
Ko a nan irin wannan bambancin:
7. Tsayayyen katako a gwiwar hannu (Forearm Plank)
8. Kwallon kafa (saw)
9. Hawa cikin katako a gwiwar hannu (Forearm Plank Climber)
10. Bangaren gefe (Side Plank)
11. Gefen gefe a gwiwar hannu (Forearm Side Plank)
12. Juyawar jiki a cikin allon gefe (Side Plank Reach)
13. Yunƙurin gindi a cikin katako na gefe (Side Plank Thrust)
14. Twist to side plank (Side Plank Crunch) Komawa yayi
15. Kafa kafa (Kafa Kafa)
16. Keke (Keke)
17. Yana juya jiki a tsaye (Rashawan Twist)
Motsa jiki don cinyoyi da duwawu
1. Tsugunnawa (squat)
2. Masu zama tare da tsalle (Plyo Squat)
3. Pistol squat (Bindigar bindiga)
4. Falo tare da kafaffiyar kafa (Lakin da aka dakatar)
5. Huhu (Sauran Hakin)
6. Hankalin huhu na Plyometric (Plyo lunge)
7. Yin tsalle kamar kwado (TRX Forg)
8. Falo a hankali (Gidan Shafin Shawagi)
9. Faɗuwa mai tsayi zuwa gefe (Wide Jump)
10. Falo tare da sikeli (Gidan shakatawa)
11. Plyometric lunge tare da daidaito (Shawagi Falo na tsalle)
12. Dan tsere (Dan tseren gudu)
13. Huhu zuwa gefe (Side lunge)
14. Falo tare da kafaffiyar kafa (Hannun Hannun da Aka Dakatar)
15. Matattu dagawa (The Deadlift)
16. Gadar TRX (gada)
17. Yunƙurin gindi (Hip Raise)
18. liftaga ƙafa a cikin katako (Adductors)
19. theaga ƙafafu akan baya (Dakatattun aductors)
20. isingaga ƙafafu a madauri (Masu satar da aka dakatar da baya)
Motsa jiki don manya da ƙananan jiki
1. Wasu Burpees (Burpee)
2. Tsugunnowa da famfo (Taɓa ka kuma kai garesu)
3. Alpinist (Dutsen Hawan dutse)
4. Takamaiman gudu (Hamstring Runner)
5. Maɓallin kafa ɗaya na juyawa (Reverse Plank Leg Raise)
6. ushwanƙwasa-UPS + jan gwiwoyi (Parfafa + Gwiwar gwiwa)
7. Tura-UPS + gindi mai ɗagawa (ushaga sama + akololuwa)
8. Plank mai tafiya (Walk the Plank)
Godiya ga gifs tashoshin youtube: Gajerun hanyoyi tare da Marsha, Bcntraining, Max's Mafi kyawun Bootcamp, Alex Porter, Tony Cress.
Madauri: yadda ake yin + 45 bambance-bambancen karatu
Shirye-shiryen horo, TRX
Idan kuna son fara hulɗa tare da TRX da kansu kuma basu san inda zaku fara ba, ku ba da shirin motsa jiki don farawa, matsakaici da ci gaba. Horon zai gudana a zagaye da yawa akan madaidaiciyar ƙa'idar tare da ƙaramin hutu tsakanin atisaye. Irin wannan tsarin ka'idar tazara zai taimake ka ka ƙona kitse, ƙarfafa tsokoki da kuma ƙarfafa jiki.
Top 10 TRX motsa jiki akan youtube
Kuna iya daidaita atisayen shirin tare da TRX a cikin ikon ta kawai, ban da waɗannan darussan waɗanda ba su dace da ku ba. Zaka kuma iya canza jimlar lokacin aiwatarwa na motsa jiki, adadin laps, tsawon lokacin atisaye da hutu. Shin kuna da lokaci mai kyau, amma ku tuna cewa jiki yana buƙatar jin nauyin kuma bayan motsa jiki, ya kamata ku ji ɗan gajiya.
Idan ana yin motsa jiki a bangarori daban-daban, a zagayen farko, yi aikin a gefen dama, a zagaye na biyu - zuwa hagu. Idan kun ji cewa wasu motsa jiki suna ba ku damuwa a cikin ɗakunan (misali, gwiwoyi, wuyan hannu, gwiwar hannu), ware shi daga shirye-shiryen horo na TRX ko maye gurbinsu da sigar sauƙin aiwatarwa.
Shirya tare da atisayen TRX don masu farawa
Zagayen farko:
- Kafa kafa (Kafa Kafa)
- Tsayayyen katako a gwiwar hannu (Forearm Plank)
- Squat (squat)
- Yana juya jiki a tsaye (Rasha Twist)
- Yunƙurin gindi a cikin katako na gefe (Side Plank Thrust)
Zagaye na biyu:
- Takamaiman gudu (Hamstring Runner)
- Kiwo hannu-da-hannu (Juya baya)
- Gada TRX (Bridge)
- Plank na gefen (Side Plank)
- Falo tare da kafaffiyar kafa (Lakin da aka dakatar)
Yaya za a yi wannan aikin tare da TRX don farawa?
- Kowane motsa jiki da aka yi na dakika 30, ya fasa sakan 15
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye na mintina 3.5
- Jimlar aikin motsa jiki: ~ 17 mintuna
Shirya tare da motsa jiki na TRX don matakin matsakaici
Zagayen farko:
- Plyometric lunge tare da daidaito (Shawagi Gidan shakatawa)
- Lankwasa hannaye a kan biceps (Bicep Curl)
- Alpinist (Dutsen Hawan dutse)
- Isingaga ƙafafu a baya (Dakatattun aductors)
- Plank saw Plank (saw)
Zagaye na biyu:
- Squats tare da tsalle (Plyo Squat)
- Plank up-down Plank (Sama & Kasa)
- Miƙe hannuwa akan triceps (Tricep tsawo)
- Keke (Keke)
- Legarƙirar ƙafa ɗaya ta baya ((addamar da Legafafun kafa)
Zagaye na uku:
- Falon shakatawa (hoto)
- Juyawar jiki a cikin katako na gefe (Side Plank Reach)
- Tsayayyar tsaye (TRX Row)
- Atsungiyoyi tare da famfo (Taɓa da Kai)
- Gwiwoyi (gwiwa gwiwa)
Yaya za a yi wannan aikin tare da TRX don matsakaiciyar matakin?
- Kowane motsa jiki da aka yi na dakika 30, ya fasa sakan 15
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye daya ~ mintina 3.5
- Jimlar tsawon lokacin horo: ~ 26 min
Shirya motsa jiki tare da TRX don ci gaba
Zagayen farko:
- Kneeswanƙwasa-UPS + durƙusad da gwiwoyi (usharfafa Knee neeara)
- Hankalin Plyometric (Plyo lunge)
- Hawa cikin katako a kan gwiwar hannu (Forearm Plank Climber)
- Falo tare da kafaffiyar kafa (Hannun Hannun da Aka Dakatar)
- Karkatawa zuwa katako na gefe (Side Plank Crunch)
- Dagawa gindi (Pike)
- Tafkin tafiya (Walk the Plank)
Zagaye na biyu:
- Yin tsalle kamar kwado (TRX Forg)
- Pushups don triceps (Tricep latsa)
- Isingaga ƙafafu a madauri (Masu satar da aka dakatar da baya)
- Rage gwiwar hannu (Ripper)
- Dan tseren (Gudu ya fara)
- Ja-sama (Ja sama)
- Bindigar bindiga (Pistol squat)
Zagaye na uku:
- Wasu Burpees (Burpee)
- TRX janyewa (sweater)
- Liftafa ƙafa a cikin katako na gefe (Adductors)
- Tura-UPS + gindi mai ɗagawa (ushaga sama + akololuwa)
- Tsalle tsalle zuwa gefe (Tsallakawa Tsallake)
- Mai hawan dutse tare da juyawa (Mai hawa dutse mai wucewa)
- Baya tura-UPS (Dips)
Yaya za a yi wannan aikin tare da TRX don ci gaba?
- Kowane motsa jiki da aka yi na dakika 45, ya fasa sakan 15
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye daya ~ mintina 7
- Jimlar aikin motsa jiki: ~ Mintuna 45
TRX - dacewa, karami kuma masu amfani da kayan wasanni sosai, godiya ga wanna za ku iya jan jiki ku ƙarfafa tsokokin hannaye, kafadu, baya, ciki, gindi da ƙafafu. Atisaye na yau da kullun tare da TRX ba zai inganta adadi kawai ba, har ma yana taimaka muku haɓaka daidaituwa, ƙarfi, daidaito da juriya.
Dubi kuma:
- Tsarin dandamali: me yasa ake buƙatar motsa jiki + 20
- Nessungiyar lafiya: menene, me yasa ake buƙatar + motsa jiki 40
- Elliptical trainer: menene ingancinsa
- Keke: menene inganci