Phunziro Latsopano Likuwonetsa TRX Ndi Kulimbitsa Thupi Lonse Mogwira Mtima

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Maphunziro oyimitsidwa (omwe mungawadziwe ngati TRX) akhala gawo lalikulu pamasewera olimbitsa thupi konsekonse-ndipo pazifukwa zomveka. Ndi njira yabwino kwambiri yowotchera thupi lanu lonse, kumanga mphamvu, ndikumenya mtima, pogwiritsa ntchito thupi lanu lokha. (Eya, mungathe kuchita popanda TRX nayenso.) Koma, mpaka posachedwapa, panali umboni wochepa wa sayansi womwe unasonyezadi mphamvu zake.

American Council on Exercise inkafuna umboni kamodzi, choncho idalamula kuti pakufufuzidwe za amuna ndi akazi 16 athanzi (kuyambira zaka 21 mpaka 71) kuti awone zomwe zingachitike kwakanthawi ndi maphunziro a TRX. Anthu adachita kalasi ya TRX ya mphindi 60 katatu pamlungu kwa milungu isanu ndi itatu, ndipo amakhala ndi ziwonetsero zolimbitsa thupi komanso zolembera zoyezera kale komanso pambuyo pa pulogalamuyi.

Poyamba, anthu amawotcha pafupifupi ma calorie 400 pagawo lililonse (lomwe ndi gawo lalikulu la cholinga chogwiritsira ntchito mphamvu ya ACE pochita masewera olimbitsa thupi). Chachiwiri, panali kuchepa kwakukulu m'chiuno, kuchuluka kwa mafuta mthupi, komanso kupumula kwa magazi. Chachitatu, anthu adalimbitsa mphamvu zawo za kupsinjika ndi kupirira, kuphatikiza kusintha kwakukulu pamankhwala osindikizira mwendo, makina osindikizira a benchi, kupindika, ndi kuyesa-kukweza. Zotsatira zonse zophatikizidwa zikuwonetsa kuti kutsata pulogalamu yophunzitsira kuyimitsidwa kwa nthawi yayitali kumatha kuchepetsa mwayi wanu wodwala matenda amtima. (Kuphatikiza apo, mutha kutero kulikonse! Umu ndi momwe mungakhazikitsire TRX mumtengo.)

Zomwe muyenera kukumbukira: kalasi ya TRX yomwe adamaliza idaphatikizanso magawo ochita masewera olimbitsa thupi omwe si a TRX monga makwerero agility drills ndi kettlebell swings, kotero mutha kutsutsa kuti zotsatira zake zidachokera ku mphamvu zonse-plus-cardio conditioning nature of the workout. Komanso, ndi anthu 16 okha, kafukufukuyu sanakwane anthu ambiri.

Ziribe kanthu, ngati mwakhala mukupewa ophunzitsa kuyimitsidwa kapena makalasi pa masewera olimbitsa thupi chifukwa mumadabwa, "kodi TRX ikugwira ntchito?" Yankho ndi loti inde.

Zowona, anthu ena adadzudzula maphunziro oyimitsa ntchito chifukwa 1) pali kulemera kwakukulu kuti muthe kukweza / kukoka / kukankha, ndi zina zambiri. kulimbikitsa mphamvu ndi kukhazikika, zomwe zingayambitse kuvulala popanda kulangizidwa bwino, akutero Cedric X. Bryant, Ph.D. ndi ACE Chief Science Officer.

Koma palibe mwa izi ndi zifukwa zomveka zodumpha kuyimitsidwa; "Kwa munthu yemwe alibe chidziwitso ndipo sakudziwa momwe angasinthire kuchuluka kwa thupi lomwe ali ndi vuto lochita zolimbitsa thupi, atha kukhala ndi zovuta kuchita zolimbitsa thupi molondola," atero a Bryant. Koma kugwira ntchito ndi mphunzitsi woyenerera kumatha kuletsa izi-osangoyesa zinthu zamisala pa TRX osakhala ndi gawo loyambira. Ndipo kutenga nthawi yanu pa TRX kuti mumange malusowa kumatha kukhala ndi maubwino ambiri: "Chilichonse chomwe mungakakamizidwe kuthana ndi kulemera kwanu mlengalenga chimathandiza kupititsa patsogolo magwiridwe antchito anu, kuphatikiza kulimba ndi kukhazikika kwenikweni" atero a Bryant. (Muthanso kugwiritsa ntchito wophunzitsa kuyimitsidwa kuti akuthandizireni ma yoga ovuta.)

Kwa anthu onyamula zolemera zolimba omwe amaganiza kuti zingakhale zosavuta, lingaliraninso. Pokhudzana ndi kuthana ndi minofu yanu ndi kulemera, mutha kusintha kuti mukwaniritse kuthekera kwanu: "Zimakupatsani mwayi wambiri pakusintha kulimbitsa thupi," akutero. "Mwa kungosintha mawonekedwe amthupi, ndiye kuti muli ndi udindo wowonjezera kapena kuchepa kwa thupi lanu motsutsana ndi mphamvu yokoka." Simukukhulupirira ife? Ingoyesani ma burpee ena a TRX, ndikubwerera kwa ife.

Mukuyembekezera chiyani? Khalani otanganidwa ndi maphunziro oyimitsidwa: yesani izi 7 Tone-All-Over TRX Moves kuti muyambe.

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