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Kwanan nan, sanannen sanannen ya sami horo tare da madaukai na TRX. Kuma ba abin mamaki bane masana'antar motsa jiki basa tsayawa, kowace shekara akwai sabbin nau'ikan horo.
Don haka, menene aikin motsa jiki na TRX, menene fa'idodi da fasali, da kuma yadda za'a magance madaukai TRX a gida.
Menene TRX da fa'idodi daga aiki
TRX wani nau'in kayan wasanni ne don motsa jiki da nauyin jikin sa. Ya ƙunshi madauri biyu waɗanda suka haɗu wuri ɗaya kuma aka gyara su a wani tsayi. Ta yaya yake aiki? Kuna haɗa madauri zuwa tushe mai ƙarfi, an saka shi a cikin madaukai na hannu da ƙafafu kuma gudanar da atisaye a cikin yanayin da aka dakatar. A wasu kalmomin, ba komai bane kamar horo na dakatarwa.
An haɓaka horo tare da madaukai na TRX a cikin Amurka don horar da jami'ai na musamman. Wannan ba kawai na'urar kwaikwayo ce mai aiki da kwalliya ba tsarin tsarin horo ne wanda ya sami karɓuwa a duk duniya. Yawancin manyan cibiyoyin motsa jiki tuni suna ba da shirin rukuni da ɗayan na TRX. Motsa jiki tare da madaukai yana yaduwa tsakanin ƙwararrun athletesan wasa daga NHL, NFL da NBA.
Yin amfani da kayan waje, zaku iya shiga aikin motsa jiki, aiki, iko, horo a tsaye, da kuma motsa jiki. Dangane da yanayin rashin tabbas ta hanyar dogaro da madauki yayin darussan da suka shafi ba tsokoki na waje kawai ba, har ma da tsokoki-masu karfafa gwiwa. Kuna iya inganta dukkan jiki, ƙyale tsokoki don ƙarfafa kashin baya, inganta matsayi.
TRX - wannan ba sunan gama gari bane na kayan aikin da aka dakatar da su kuma sunan kamfanin wanda a cikin 2005 ya fara sayar da madafa don motsa jiki. A yanzu, TRX akwai gasa da yawa a cikin ƙasashe daban-daban, misali, Inkaflexx, FKPro, ASeroSling ELITE Ztrainer. Don yin horon dakatarwa mai yiwuwa a gida. Duk abin da kuke buƙata baya ga sayan madaukai da kansu, don neman tallafi don horo (misali, sandar kwance, sanda, reshen itace, kofa, rufi).
GASKIYAR GASKIYA: zaɓi mafi kyau
Fa'idodi daga horar da motsa jiki na TRX:
- Wannan na'urar kwaikwayo ce ta duniya, wanda zaku iya yin nauyi da horo na zuciya, yoga da karantu azuzuwan har zuwa haushi, da horo na aiki.
- TRX madauki yana da matukar dacewa don yin atisaye a gida, suna a haɗe cikin sauƙi ga ƙofofi, mashaya ko rufi.
- Zakuyi aiki ba kawai a waje ba, amma masu zurfin ƙwayoyin tsoka, waɗanda ba koyaushe ake samunsu ba yayin motsa jiki na yau da kullun.
- Ayyukan TRX suna taimakawa wajen inganta hali da ƙarfafa kashin baya.
- TRX karamin matattara, yana da sauƙin ɗauka koda don darasi ne a ɗabi'a.
- Kuna iya haɓaka ayyukanku kuma ba tare da siyan kayan aiki masu nauyi ba.
- Horarwar dakatarwa yana kawar da kayan aiki na kashin baya, saboda haka yana da aminci ga bayanku.
- TRX a gida yana da sauƙin shigarwa kuma baya mamaye sarari da yawa.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Inda zan sayi TRX
Kamar yadda muka gani, yin motsa jiki na TRX mai yiwuwa a gida. Don wannan kuna buƙatar siyan madauki rataye kuma zaku iya farawa. Waɗannan azuzuwan za su taimaka iri ɗaya ga maza da mata. Kuna cire tsokoki, kawar da kitse mai mahimmanci da haɓaka aikinku na aiki ba tare da ƙarin nauyi ba!
Ana siyar da horo na dakatar da kayan rahusa akan Aliexpress. Kudin ya fara daga 1500 zuwa 2500 rubles. Mun zaɓi mafi kyawun samfuran 5 dangane da adadin umarni, manyan ƙididdiga, tabbataccen bita da farashi mai araha. Isar da kayayyaki daga Aliexpress kyauta, yawanci samfurin yana zuwa cikin wata guda. Tabbatar karanta sake dubawa kafin siye. Lokaci-lokaci akan madauki akwai rangwamen kuɗi, don haka kada ku yi kasala don danna hanyoyin haɗin gwiwa kar ku rasa kowane tayin mai fa'ida.
1. Madaukai don na No1 dacewa. Zaɓuɓɓuka uku da zaɓi uku masu launi.
2. Madauki Madauki A'a 2. Zaɓuɓɓuka uku an saita su da zaɓuɓɓuka masu launi biyu.
3. Madauki Madauki A'a. 3. Zaɓuɓɓuka uku da zaɓi uku masu launi.
4. Madauki madauki №4. Zaɓuɓɓuka uku saita da zaɓi ɗaya launi.
5. Madauki Madauki Na 5. Zaɓi ɗaya da zaɓuɓɓuka masu launi biyu.
Kayan aikin motsa jiki: cikakken bita + farashin
15 shahararrun atisaye tare da TRX
Don ba ku ra'ayi game da horo tare da TRX suna ba ku shahararrun atisaye 15 tare da TRX.
Cikakken zaɓi duba labarinmu: Manyan ayyuka 60 mafi kyau tare da TRX
1. Gwiwoyi (Gwiwar gwiwa)
2. Juyawar jiki a cikin allon gefe (Side Plank Reach)
3. Daga gindi (Pike)
4. Alpinist (Dutsen Hawan dutse)
5. Dan tsere (Dan tseren gudu)
6. TRX turawa (Turawa sama)
7. Wasu Burpees (Burpee)
8. Tsayayyar ja (TRX Row)
9. Tsugunnawa (squat)
10. Pistol squat (Bindigar bindiga)
11. Falo tare da kafaffiyar kafa (Lakin da aka dakatar)
12. Kafa kafa (Kafa Kafa)
13. Gadar TRX (gada)
14. Takamaiman gudu (Hamstring Runner)
15. Tura-UPS + gindi na dagawa (Turawa + Pike)
Godiya ga gifs tashoshin youtube: Shortcircuits tare da Marsha, Mafi Kyawun Bootcamp na Max, Alex Porter Lafiya.
TRX don gida: kwarewar mutum
Alina, mai siyar da gidan yanar gizon mu yana da kwarewar kwarewa sosai a gida. Ta yarda ta raba mana gogewa na saye da kuma amfani da madaukai na TRX. Mun yiwa Alina tambayoyi masu matsi game da horo na dakatarwa, amsoshin su zasu taimaka muku yadda zaku sayi TRX.
1. Menene ya jawo hankalin ku zuwa horo tare da TRX? Me yasa kuka yanke shawarar siyan shinge don dacewa?
Ina so in kawo dakin motsa jiki da duk wani motsa jiki na mijinta. Ya kasance da yanayi bai dace da Dabbobin gida ba, azuzuwan ƙarƙashin bidiyon. Mun kalli madauki kai tsaye a cikin dakin motsa jiki, motsa jiki na bidiyo akan TRX. Wannan kayan aikin da yake so, kuma mun ɗauka.
2. A ina kuka sayi TRX? Menene kimanin kudin kayan aiki, menene aka hada?
A cikin manyan shagunan wasanni na yau da kullun a cikin garin madaukai ba mu samo ba, amma sun ba da zaɓuɓɓuka da yawa. Mun zabi madauki ba asalin samarwa bane daga Amurka, kuma Sinawa - bambancin ya ninka farashin sau 4 (namu yakai kimanin 4000 rubles), kuma bambancin inganci ba shi da mahimmanci. Musamman tunda akwai wasu zane-zane akan yanar gizo daga masu sha'awar waɗanda suma basa son kashe kuɗi da yawa kawai don asalin ra'ayi da amfani da wadatattun kayan aiki, haɗa kai kamar inji.
Babban kayan aikin TRX shine madaidaicin kintinkiri na yanar gizo tare da iyawa - madaukai akan ƙare da zaɓuɓɓuka da yawa don hawa. Idan kuna da kayan aikin asali, zaku iya yin rijistar kayan ku kuma ku sami horo akan e-mail. Koyaya, a cikin kayan Sinanci na iya zama hanyar haɗi tare da aure (wanda ya ɓullo a bazara, bai sake buɗewa ba), mijinta ya yi amfani da ƙwarewar makullin su. A matsayin bambancin - zaka iya maye gurbin carabiner don hawa.
Kit ɗin ya haɗa da:
- Madaukai tare da madafunan roba (don zamewa) da carbin (an tsara shi don loda har zuwa kilogiram 250, kodayake ya dogara da saitin - akwai nau'ikan daban daga kilogiram 120).
- Tsawan kebul na mita 1 tare da carabiner don haka zaka iya haɗa sandunan inda a waje, kan bishiya, sandar, ko saman rufin da ke sama.
- Ana sanya fasteners don ƙofar al'ada - ana yin nau'in pads daga kumfa tare da madauki. Saka shi gefen gefen ƙofar, ka rufe ƙofar da kyau, kuma a bayan madauki na bayyane daga matashin ƙushin matashin kai tare da madaukaan TRX ɗinka. Wannan lamarin har ma a haɗe da alama a ƙofar don buɗe ta bisa kuskure - “Shin horo ne”.
- Hakanan an haɗa da waɗannan abubuwa kamar munduwa, kati tare da abubuwan motsa jiki, DVD tare da motsa jiki (a cikin Rasha ko Ingilishi - ya dogara da daidaitawar), farantin jaka a ƙofar, jagoran shigarwa da amfani.
3. Yadda ake girka TRX na gida, shin hakan yana buƙatar kayan aiki na musamman ko ƙwarewa?
Kayan aiki na musamman (rawar soja) ya zama dole idan kuna son rataye sandunan kai tsaye zuwa rufi ta maɓallin anga. Mu, gwargwadon yanayin gidanmu, kawai mun rataye madauki a kan sandar da muke da ita a ƙofar - a nan ba kayan aikin da ake buƙata. Kuma mafi kyawun zaɓi da aka bayar a cikin kayan, dutsen a bayan ƙofar rufaffiyar.
Dole ne in faɗi cewa ana iya amfani dashi ba kawai a gida ba. Wannan na'urar kwaikwayo ce ta wayoyin hannu, yana da sauƙin cirewa kuma yana da sauƙin ɗaurewa a cikin sabon wuri, a wani wuri a cikin yanayi, yana ɗaukar ƙaramin sarari lokacin ɗaukar shi. A ka'ida, don wannan ƙirƙirar - don shiga fagen soja.
4. Kamar yadda kuke yi tare da TRX: zaɓi aikin su ko ci gaba da bidiyo? Idan bidiyon da aka gama, to menene?
Mun kalli bidiyo, wanda masana'anta ke miƙawa. Bugu da kari, akwai gyare-gyare iri-iri, wadanda masu koyar da motsa jiki ke raba su, yana da bidiyo akan youtube. Ina son ƙarancin ƙarfi-miƙaƙƙen shimfiɗa da takaddun daidaitawa. Kodayake ana amfani da mafi yawan madaukai don ɗaukar nauyi tare da nauyinsu da kuma motsa jiki na zuciya.
Ana ba da babban zaɓi na shirye-shirye tare da madaukai akan tashar BodyFit ta Amy:
Hakanan mun buga hoton fasali na tsarin A3 tare da zaɓuɓɓuka daban-daban na motsi a cikin madaukai, an haɗa shi zuwa ɗayan horon haɗin gwiwa. A ƙarshe miji yana horarwa ba tare da bidiyo ba, a hankali yana samo zaɓuɓɓuka, abin da za a yi famfo, inda zan shimfiɗa. Ina kallon bidiyo da zane-zane na darussan.
5. Shin kuna jin karuwar damuwa lokacin da kuke motsa jiki tare da madaukai idan aka kwatanta da motsa jiki iri ɗaya ba tare da su ba?
Haka ne, gaskiya ne a cikin wasu motsa jiki kuma wannan yana ƙara buƙatar daidaitawa ko kawai rarraba kaya. Misali, madauri - hannaye suna hutawa a kasa kamar yadda suka saba, kuma kafafun kafafu vdet a cikin madauki kasa ne daga bene. Dama kuna da ƙafa na talla na al'ada, dole ne suyi amfani da tsokoki da tsokoki daban-daban yin hamayya kuma ba daɗawa daga gefe zuwa gefe ba.
Ina son hakan tare da madaukai ba za ku ji rauni ba kamar tare da ƙararraki na yau da kullun, dumbbells. Dukkanin ilimin lissafi cikin motsawa kuma babu abin da zai iya sawa a ƙafarku.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
6. Aiki aikin kayan aiki dangane da rikitarwa masu rikitarwa, da girman bel don dacewa da sigogin ku?
Matsayin wahalar atisaye a nan an tsara ta ko ta tsayin madauri, ko sauya matsayi dangane da kusurwar kwancen kafa ta jiki. Saboda haka ne ya dace da kowane irin horo.
Misali mafi sauki lokacin da aka ja-UPS a cikin gangare. Kun ɗauki maƙallan kuma kun jefa hannayensa, kuna ɗan tafiya kaɗan daga maɓallin dakatarwa. Yanzu sanya ƙafa kusa da rake, kuma an watsar da lamarin, hannayensu suna yaɗawa. Farawa don kamawa zuwa sandunan ƙarfe. Idan kusurwa na son karkata zuwa canjin ƙasa - zai iya zama da sauƙi a yi wannan motsi, kuma da wahala sosai. A bayyane yake, ba shakka, don kallon a kalla bidiyo ɗaya kuma kai tsaye ya zama cikakkiyar ƙa'ida.
7. Shin akwai wasu fa'idodi ko rashin dacewa lokacin horo tare da TRX?
Don madaukai suna buƙatar wuri kyauta daga ma'anar dakatarwa - kimanin matakai 3-4 gaba da zuwa tarnaƙi. Ina da bangarorin huhunan wuri kadan. Amma kawai na ƙara tsawon madaukai zuwa matsakaici kuma na wuce a cikin ɗakin - sami wuri da yawa kamar yadda ya yiwu. Ko maye gurbin motsa jiki.
8. Gabaɗaya magana, shin gaskata abubuwan da kuke tsammani daga sayan TRX?
Ni ba babban mai son ƙarfi bane da shirye-shirye masu ƙarfi ba, don haka madauki zuwa iyakar damar da suke da ita ba amfani da I na motsa jiki ba da gajiya da sauri, lokaci-lokaci haɗe da motsa jiki tare da ƙungiyar motsa jiki. Ni ne babban abin - don zuga mijinta a aji, wannan mai koyar da shi ne yake so kuma ba ya gundura. Don haka na yi farin ciki kuma yayin da aka same su, da ƙarin sabbin aikace-aikace suke samu, koda, misali, don miƙawa don rabewar.
Muna sake nuna godiya ga Alina wanda ya yarda dalla-dalla kuma mai ba da labari don gaya mana game da kwarewarku ta amfani da madaukai na TRX.
5 shahararren bidiyo don horo tare da TRX
Idan kana son fara atisaye a gida tare da horo na TRX a shirye, muna baka shawarar 5 mafi kyawun motsa jiki na bidiyo kyauta daga masu horarwa daban-daban na mintuna 30-40.
Manyan motsa jiki 10 mafi kyau tare da TRX youtube-kocin Ali
1. Horarwa tare da TRX cikakken jiki (minti 40)
2. Motsa jiki tare da TRX don cikakken jiki (minti 30)
3. Tazarar tazara tare da TRX (minti 30)
4. Horarwa tare da TRX da nauyin nauyi (minti 30)
5. Yin horo tare da TRX don ɓawon burodi (minti 30)
Dubi kuma:
- Weight: menene + zaɓi na motsa jiki
- Tubular expander: amfani da 30 motsa jiki
- Manyan atisaye 50 na gindi a gida