Zosankha zolimbitsa thupi za TRX ndi maubwino ake

Zamkati

• Ubwino waukulu
• Zochita za TRX
• 1. Kusintha
• 2. Wopanda
• 3. Mimba ndi kupindika kwa mwendo
• 4. Biceps
• 5. Zovuta
• 6. Mwendo

TRX, yotchedwanso kuyimitsa tepi, ndi chida chomwe chimalola kuti masewera olimbitsa thupi azigwiritsidwa ntchito polemera thupi lenilenilo, zomwe zimapangitsa kuti thupi likhale lolimba komanso lolimba, kuphatikiza pakupititsa patsogolo kuzindikira kwa thupi ndikukhalitsa ndi mphamvu ya mtima.

Maphunziro omwe amayimitsidwa, omwe ndi mtundu wa maphunziro omwe machitidwewa amachitidwa pa TRX, ayenera kuwonetsedwa ndi akatswiri azolimbitsa thupi malinga ndi cholinga cha munthuyo ndi mulingo wophunzitsira, kuwonjezera pa wophunzitsayo kuti athe kupereka malangizo kuti athe kwambiri kuchita masewera olimbitsa thupi ndikukhala ndi maubwino ambiri.

Ubwino waukulu

TRX ndichida chomwe chimagwiritsidwa ntchito kwambiri pakuphunzitsira bwino, chifukwa chimalola kukwaniritsa zolimbitsa thupi zingapo mosiyanasiyana. Ubwino waukulu wamaphunziro ndi TRX ndi awa:

• Kulimbitsa pachimake, yomwe ndi minofu yam'mimba;
• Kuchulukitsa mphamvu ya minofu ndi chipiriro;
• Kukhazikika kwakukulu kwa thupi;
• Kukhazikika kwa mafupa;
• Kuchuluka kusinthasintha;
• Imalimbikitsa kukulitsa kuzindikira kwa thupi.

Kuphatikiza apo, maphunziro omwe adayimitsidwa amatha kulimbikitsa kuchuluka kwa mphamvu ya mtima komanso mawonekedwe azolimbitsa thupi, chifukwa ndimasewera olimbitsa thupi. Onani zabwino zina zolimbitsa thupi.

Zochita za TRX

Kuti achite maphunziro oimitsidwa pa TRX, tepi iyenera kuphatikizidwa ndi dongosolo lokhazikika ndikuti pali malo mozungulira kuti ntchitoyi ichitike. Kuphatikiza apo, ndikofunikira kusintha kukula kwa matepi kutengera kutalika kwa munthuyo ndi masewera olimbitsa thupi omwe achitike.

Zina mwazochita zomwe zitha kuchitidwa pa TRX motsogozedwa ndi wophunzitsa zamthupi ndi:

1. Kusintha

Kukhazikika pa TRX ndikosangalatsa kugwira ntchito kumbuyo, chifuwa, ma biceps ndi ma triceps, kuphatikiza pa minofu yam'mimba, yomwe imafunikira kuchitidwa pazochitikazo kuti thupi likhale lolimba komanso lolimba.

Kuti muchite izi pa TRX, muyenera kuthandizira phazi lanu pamakina a tepiyo ndikutambasula miyendo yanu paphewa ndikuthandizira manja anu pansi, ngati kuti mukuyenda bwino. Kenako sinthani manja anu, kuyesera kutsamira chifuwa chanu pansi, ndikubwerera pamalo oyambira pokankhira thupi lanu kumtunda.

2. Wopanda

A squat, kuphatikiza pakupanga barbell ndi dumbbell, amathanso kuchitidwa pa TRX, ndipo, chifukwa cha ichi, munthu ayenera kugwira pazitsulo za tepi ndikupanga squat. Kusiyanitsa kwa squat pa TRX ndi squat yolumpha, momwe munthuyo amalowerera ndipo m'malo motambasula kwathunthu miyendo kuti abwerere pomwe ayambira, amapanga kudumpha pang'ono.

Kusiyanasiyana uku kumapangitsa kuchita masewera olimbitsa thupi kukhala kwamphamvu komanso kumalimbikitsa mphamvu ndi minofu kupindula, kuwonetsetsa phindu lalikulu.

3. Mimba ndi kupindika kwa mwendo

Mimba pa TRX imafunikira kutseguka kwambiri kwa minofu yam'mimba kuti mukhale okhazikika mthupi komanso kulimba. Kuti izi zitheke, munthuyo ayenera kudziyika yekha ngati akupanga chikondwererochi pa TRX ndiyeno ayenera kugwetsa mawondo ake pachifuwa, kuti thupi likhale lofanana. Kenako, onjezerani miyendo ndikubwerera pamalo oyambira, kubwereza zochitikazo malinga ndi zomwe wophunzitsayo wachita.

4. Biceps

Ma biceps pa triceps ndimachitidwe omwe amafunikira kukhazikika mthupi komanso kulimba m'manja. Pa ntchitoyi, munthuyo ayenera kugwira tepiyo, chikhatho chikuyang'ana m'mwamba, ndikusunga mikono yake, ndiye akuyenera kuyika mapazi patsogolo mpaka thupi litapendekeka ndipo mikono ikadali yotambasulidwa. Kenako, muyenera kukokera thupi mmwamba posintha mkono, kuyambitsa ndikugwiritsa ntchito ma biceps.

5. Zovuta

Monga ma biceps, mutha kugwiritsanso ntchito ma triceps pa TRX. Pachifukwa ichi, ndikofunikira kusintha tepi kutengera kulimba ndi zovuta zomwe mukufunazo ndikugwira tepiyo ndi manja atambasulidwa pamwamba pamutu. Kenako, tsazani thupi lanu patsogolo ndikusinthasintha mikono yanu, mukubwereza mobwerezabwereza malinga ndi momwe wophunzitsayo akumvera.

6. Mwendo

Kuti mumenyetse TRX, ndikofunikira kuti thupi likhale lolimba poyambitsa minofu ya m'mimba kuti mupewe kusalinganika komanso kuti athe kuyenda bwino kwambiri. Kuti achite izi, phazi limodzi liyenera kuthandizidwa pa tepi ndipo linalo liyenera kukhala patsogolo pake patali pomwe ndikotheka kusinthitsa bondo kuti likhale mbali ya 90º pansi. Mukamaliza kumaliza kubwereza zomwe wophunzitsayo akufuna, muyenera kusintha mwendo ndikubwereza mndandanda.