TRX Loop Workouts

Madaidaicin madaukai na TRX shine cikakken mai horar da gida don taimaka muku ƙarfafa tsokoki, haɓaka juriya, ƙona kitse da kiyaye dacewa. TRX madaukai suna aiki da tsokoki na kwarangwal na jiki duka kuma sun dace da masu farawa da 'yan wasa masu tasowa. Babban amfani shi ne cewa sun kawar da nauyin axial a kan kashin baya, wanda aka haramta a cikin mutanen da ke fama da raunuka da kuma cututtuka na tsarin musculoskeletal.

Ribobi da fursunoni na TRX

Babban abũbuwan amfãni ne rashi axial load, m ajiya (madaukai, sabanin barbells da dumbbells, dauki kadan sarari) da kuma babban adadin motsa jiki ga sabon shiga da kuma horar da mutane (calorizer). Koyaya, TRX ba samfurin duniya bane wanda ya dace da mutanen da ke da kowane rauni, na kowane shekaru da nau'ikan nauyi. Mutanen da ke da raunin baya mai tsanani ko haɗin gwiwa ba za a iya amfani da su ba. Zai yi wahala ga mutanen da ba a horar da su ba kuma masu kiba sosai. Kafin fara azuzuwan, ya kamata ku tuntuɓi likitan ku.

Kuna buƙatar samun tsammanin gaske - ba za ku gina tsoka ba saboda yana buƙatar horo na juriya kuma ba za ku ga cubes a cikin ciki ba har sai kun canza abincin ku. Amma wannan ba ya kawar da cancantar TRX, yana mai da shi ɗayan mafi aminci kuma mafi kyawun kayan aiki waɗanda zaku iya horar da su a kowane yanayi - duka a gida da waje.

TRX hinges don matakan horo daban-daban

Akwai manyan matakan horo guda uku - mafari, horarwa, da ci gaba.

Masu farawa su ne mutanen da suka fara horo. Ya kamata su zaɓi mafi sauƙi ƙungiyoyi waɗanda za su iya yi daidai. Alal misali, squats tare da madaukai, gadoji na glute, tura-ups tare da kafafu a cikin madaukai, yana jawo zuwa kirji. Motsa jiki sau 2-4 a mako. Yi amfani da saiti mai sauƙi da yanayin maimaitawa - babu manyan saiti, babu da'ira, kuma babu aikin tsoka ga gazawa. Yana da kyau a haɗa motsa jiki na nauyi a cikin motsa jiki. Idan madauki tura-up yana da wahala, yi ƙwanƙwasa gwiwa maimakon.

Mutanen da aka horar da su don madaukai na TRX na iya amfani da ƙarin zaɓuɓɓukan motsa jiki masu rikitarwa. Lunges da squats a kan ƙafa ɗaya, turawa tare da ƙafa ɗaya a cikin madauki, Ƙwararren Australiya a cikakke ya kamata ya zama tushen shirin. Masu horarwa za su iya amfani da hadaddun hanyoyin dabaru, tsara motsa jiki a cikin manyan faifai, trisets ko da'ira, da kuma ƙara wasu nau'ikan kaya. Yawan horo na TRX ya kasance iri ɗaya - sau 2-4 a mako, amma don wannan zaka iya ƙara kwanakin horo na cardio, iyo da sauran ayyukan.

Matsayin ci-gaba yana ba ku damar yin amfani da ƙarin hadaddun ƙungiyoyi - TRX tura-ups, Bulgarian lunges, ja-ups mai hannu ɗaya da ja-ups. Horon masu ci gaba ya fi na waɗanda aka horar da su ƙarfi. Anan zaka iya amfani da saiti masu rikitarwa, yin saiti akan agogo, ƙara yawan maimaitawa tare da kowane motsa jiki, da sauran hanyoyin ci gaba. Yawan horo don matakin ci gaba shine motsa jiki 4-6 a kowane mako.

Tare da aikin yau da kullun, sauyawa daga matakin ɗaya zuwa wani yana ɗaukar matsakaicin makonni 12.

Ayyukan TRX

Bari mu jera darasi na asali daga sauki zuwa hadaddun.

• Ƙafafun ƙafa da gindi: Squats da lunges tare da tallafi akan madaukai, gadar gluteal, lunges na gefe, lunges Bulgarian, squats a ƙafa ɗaya, King deadlift.
• Muscles na baya: Juyawa zuwa ƙirji, pivots na jiki, alligator, jan gaba, jan Y-ja, layuka mai hannu ɗaya, ja da bene na Australiya.
• Ƙirji: TRX masu tsalle-tsalle a tsaye, tsalle-tsalle daga bene (ƙafafu a cikin madaukai), jawo hannun hannu, janyewa tare da TRX, turawa daga ƙasa (hanyoyi a cikin madaukai).
• tsokoki na kafada: Y-kiwo, kallo tare da sace hannu ɗaya, T-kiwo.
• Hannun tsokoki: tsawo da jujjuya hannun a cikin gangara.
• Muscles Core: Plank, Pivot Plank, Crunch Dips, Climber, Reverse Climber, Fold, Spiderman.

Yawancin motsa jiki da kuka sani kuma kuna iya yi, mafi kyau. Ana iya samun ainihin motsa jiki na kowane rukunin tsoka a cikin bidiyo masu zuwa.

Ana iya ganin motsa jiki na ƙafafu, kafadu da kuma abs a cikin shirin bidiyo "TrX madaukai - Ayyuka masu tasiri ga kafafu, abs da kafadu" (hankalin jikin ku):

Motsa jiki don ƙirji da baya za ku iya gani daga shirin bidiyo "Tsarin motsa jiki na TRX don ƙirji da baya a gida da waje" (Zuciyar Jikinku):

Ka tuna cewa TRXs suna da aminci, amma ba su da garantin kariya daga rauni a cikin yanayin motsa jiki mara kyau. Koyi dabarun kafin ku fara motsa jiki.

Misalin horo na farko

Kafin fara babban sashe, yi haske ɗaya daga cikin motsa jiki na articular da motsa jiki na nauyi kamar squats, ƙwanƙwasa gwiwa, lunges, juyawa iri-iri da juyi.

Don kiyaye jikin ku daga saba da lodi, adadin maimaitawa ko saiti zai canza daga mako zuwa mako:

Mako 1: 3 sets na 8 reps

Mako 2: 3 sets na 10 reps

Mako 3: 4 sets na 10 reps

Mako na 4: 4 sets na 12 reps.

Aikin motsa jiki da kansa ya ƙunshi darasi masu zuwa:

1. Squats;
2. Gluteal gada;
3. Sha'awar kirji;
4. Tsaye-tsaye;
5. Y-dilutions;
6. Plank (kafafu a madaukai).

Ƙare aikin motsa jiki ta hanyar shimfiɗa duk tsokoki masu aiki.

Bayan wata guda na aiki, zaku iya maye gurbin motsa jiki na haske tare da ƙarin zaɓuɓɓuka masu ƙalubale ko ƙara sabbin motsi zuwa shirin.

Gina ayyukan ku akan ka'idar duka jiki a lokaci ɗaya. Wannan zai taimaka maka ƙona ƙarin adadin kuzari, ƙwarewa da haɓaka fasahar motsin ku, inganta ƙarfin tsoka da matsawa zuwa sabon matakin horo (calorizator). Ba za a sami yawan motsa jiki a farkon karatun ku ba, amma kada ku yanke ƙauna. Fara tare da ƙungiyoyi masu sauƙi, za ku ƙware ƙarin hadaddun bambance-bambance a kan lokaci. Komai yana da lokacinsa, mafi mahimmanci, hakuri da horo na yau da kullum.