Shahararren cancanci da ya cancanci TRX (Jimillar Totalarfafawar Jikin Jiki) madaukai, wanda ake kira da suna "Tirex" a cikin yanayin wasanni, yana tunatar da mafi ƙarfi da saurin haɗakar halitta - Tyrannosaurus.
Wannan laƙabin, da aka ba wa na'urar motsa jiki, a bayyane yake sha'awar ɗan adam ya samo wannan halittar mai ban mamaki kamar kishiyoyi: "don zama da ƙarfi, kuna buƙatar yaƙi da abokin hamayyar da ya fi ku."
Fa'idodin horo tare da madaukai na TRX
Kalmar Ingilishi "juriya" a cikin faɗaɗa sunan tana nufin juriya. A waje, zane ya yi kama da sanannen roba na wasanni, wanda ke haifar da rikici tsakanin su. Amma, ba kamar roba ba, "Tirexes" ana yin su ne daga bel (asalin layin laima) na ƙaruwar ƙarfi.
Babban fa'idar wannan na'urar wasanni ana kiranta:
- aminci - ƙidaya kawai a kan nauyin jikinku;
- buƙatar haɓaka daidaituwa na ƙungiyoyi, saboda rashin tsayayyen tallafi ko abin da aka makala;
- haɓakawa da yawa na hulɗar tsoka.
Ta hanyar yin saiti na yau da kullun tare da TRX, ana horar da dukkan jiki, ba ƙungiyar tsoka ɗaya ba.
Inganci na TRX hinges
Tsarin sassauƙa na na'urar horarwa na dakatarwa yana da nasa halaye, yana barin tasiri a zaɓin nau'in horo.
Kuna buƙatar fahimta sosai:
- daidaita nauyi koda lokacin aiwatar da motsa jiki masu sauki;
- daidaita aikin jijiyoyi, jijiyoyi, dukkanin tsarin musculoskeletal;
- ingantaccen maganin matsalar hadadden ci gaba da inganta jiki.
Yawancin 'yan wasa suna lura da ingancin T-gadget don zurfin matakan tsoka. Kuma ga masu amfani da ƙwarewa, ƙaramin nauyi a kashin baya yana taka rawar gani.
Shin motsa jiki na TRX zai iya maye gurbin dakin motsa jiki?
Horarwa na farko abin karɓa ne a gida, kan yawo, a tafiye-tafiye: zai zama inda za a rataye ƙugiya (amo). Za'a iya haɗawa da sandunan ga bangon bango, an haɗa su da ƙofa, a jefa kan sandar kwance, reshe. Karamin karamin kayan kwalliya yana ba "dinosaur" damar tafiya tare da mai sha'awar sa.
Ba za ku iya ɗaukar ƙararrakin da kuka fi so ko dumbbells a cikin jakarku ba, kuma Tirexes sun dace sosai don ƙirƙirar ko riƙe cikakkiyar siffar jikin ko'ina da kowane lokaci.
TRX madaukai - darussan asali
Bayan sun sami sabon karbuwa, kwararrun 'yan wasa, masu horarwa, masu koyon motsa jiki sun fara gwaji, tare da hada dabarun aiki tare da tsarin kirkirar abubuwa. A yau akwai matakai da yawa, juzu'i da gyare-gyare na waɗannan sauƙaƙan motsi don yankuna daban-daban na jiki.
- Baya. I. shafi. (wurin farawa): riƙe sandunan, ɗauki mataki gaba, karkatar da jikin baya zuwa ƙasa da 45 °. Yi zane-zane a hannuwanku ("tuƙi").
- Kirji. I.p.: Mai da hankali kan madaidaiciyar makamai, ci gaba. Yada dunkulallen hannu, tankwara gwiwar hannu. Kar a taɓa layin.
- Kafadu. I.p.: Kama da abu 1. Yada hannayenmu zuwa tarnaƙi, ɗaga su sama.
- Kafafu. I.p.: Mataki baya, an dan karkatar da jiki, an fadada hannayen a gaba, an matse kafafu a kasa. Squats.
- Makamai. Rike masu kambun hannu tafin hannu sama. Janyowa.
- Hannaye (wasu sunaye: latsa, curl don biceps). I.p.: Kamar yadda yake a abu na 2. Yi matsi, kar a yada gwiwar hannu zuwa bangarorin.
Ana ba da shawarar yin tsari na 2-4 na reps 10-15. Numfashi: ƙoƙari - fitarwa, juya motsi - shaƙa.
Janar shawarwari da fasali
Ya kamata ayi amfani da "Tirex" ne kawai bayan tsokanar tsokoki ya zama dole.
- Gudun haske ko jogging a wuri.
- Gymnastics na hadin gwiwa.
- Mikewa alamomi.
- Warming up massage (kai-tausa) yayin amfani da na'urar kwaikwayo.
Shirin (daga sauƙin motsi zuwa horo na musamman) an zaɓi shi la'akari da halayen mutum. Wazon ilimin halayyar mutum, sha'awa, yarda, zai kasance da mahimmanci.
Motsa jiki ta baya tare da madaukai TRX
Saitin motsa jiki don tsokoki na baya ya dogara da burin:
- sakamako na warkewa;
- ingantaccen kiwon lafiya;
- gina ƙwayar tsoka a wasu yankuna.
Kusurwar baya na jiki yana ƙayyade wahalar aiwatarwa, haka kuma gwiwar hannu da ƙujewa suna yaɗuwa zuwa ɓangarorin.
An lura da sakamako mai kyau a cikin magani ko rigakafin cututtuka na kashin baya, sautin yana ƙaruwa, an ƙarfafa corset na tsoka.
Isedaukaka Row TRX
Wannan mawuyacin bambancin motsi ne wanda aka bayyana a sama a cikin abu na 1. Idan kayi ta da matsakaicin nauyi, yakamata a sanya jiki kusan a layi daya da bene, kuma yakamata a yada dunkulallen hannu yayin iya hawa sama. Ba da shawarar don farawa.
Don sauƙaƙe aikin, kuna buƙatar tanƙwara ƙafafunku.
Koma baya cikin TRX
A cewar wasu masana kayan wasanni, ana ba da izinin koyon wannan motsa jiki kai tsaye. Jijiyoyi suna ji daga tsokoki na tsakiya (yana da alhakin daidaitaccen matsayi na ƙashin ƙugu, kwatangwalo, kashin baya), gabanta, lats da trapezius.
Shirin horo don masu farawa
Idan mutane da yawa suna tsoron ziyarar su ta farko a dakin motsa jiki saboda ƙanƙantar da kai, ya kamata su sani cewa Tirex suna nan a kowane matakin ƙoshin lafiya. Kuna faɗakar da kanku, sanin ƙa'idodi da jagororin asali, ƙarfi, mataki na damuwa, yawan hanyoyin da maimaitawa.
Fara karatun, yakamata:
- la’akari da ka’idar ta hankali;
- tsammanin tsaka-tsaki ba tare da jin tsokoki kowane rabin sa'a ba;
- sannu a hankali shiga da fita daga hadadden;
- guji yawan aiki.
Darussan farko bazai wuce minti 30 ba.
Hannuwan kiwo
Aauki baya, karkatar da jiki gaba. Kuna iya yin ta hanyoyi biyu: daga madaidaiciya hannu ko lanƙwasa a gwiwar hannu. Babban kaya yana zuwa ɓoyo da kirji.
Tsugunne a kafa daya
"Bindiga" Rikitaccen fasalin squats, wanda aka bayyana a sakin layi na 4. Ya kamata a miƙa ƙafa ɗaya a gaba, a layi ɗaya da bene.
Huhu tare da TRX
Motsa jiki mai matukar tasiri da motsa jiki. A cikin madaukai biyu, tsaye tare da bayanka a gare su, ɗaura ƙafa ɗaya, a ɗayan ku yi cikakken squat.
Hannu daya ja-up
Takeauki maɗaura biyu da hannu ɗaya, ɗauka a gaba, jingina baya. Janyo ta lankwasa gwiwar hannu. An ba da shawarar don tsokoki na gefen baya, jiki, biceps. Iko mai ƙarfi yana cire jarkoki kwatsam.
Shirye-shiryen Motsa Jiki na TRX
Don yanayi daban-daban, akwai nau'ikan daidaitattun shirye-shirye da yawa:
- don gina ƙwayar tsoka;
- don bushewar jiki;
- na asali.
Yawancin 'yan wasa suna da'awar cewa TRX kadai ba zai iya cimma sakamako mai sauri ba. Duk wani bidi'a ya kamata a kula dashi, tare da bincika komai tare da aiwatar dashi.
Cikakken motsa jiki na motsa jiki a cikin minti 30
Cikakke yana ƙone adadin kuzari mai yawa, yana ba da gudummawa don haɓaka sifofin waje.
Ya hada da na gargajiya:
- squats;
- "Plank";
- ja-sama;
- turawa.
Yi hanyoyi da yawa sau 15.
Raba shirin motsa jiki don samun karfin tsoka
Masu ginin jiki, a matsayin doka, suna haɗuwa da horo na TRX tare da dumbbells, kettlebells, nauyi, da kuma ƙarin wasan acrobatics. Da farko dai, daidaitaccen shirin, ba tare da horo mai mahimmanci ba zai yiwu ba, dole ne a daidaita shi don TRX.
Tsarin rabuwa na al'ada ya ƙunshi:
- daga lodi masu tushe;
- keɓaɓɓun horo na ƙwararrun ƙwararru (alal misali, juyawa, juyawa).
Sau uku a mako kuna buƙatar yin aiki da ƙungiyoyin tsoka 1-2. Restara karin hutu tsakanin saiti (saiti).
Shirye-shiryen Motsa Jiki na Makwanni
A bayyane aka tsara shirin kowane mutum tare da abinci.
Azuzuwan - sau 4 a mako:
- Litinin - horo na kewaye (T.);
- Talata - madauwari madauwari T.;
- Alhamis - mai tsanani T.;
- Asabar - ikon T.
Ba a yi shi ba tare da ƙarfin horo da kayan aiki ba. Hanyar saurin sauri yawanci ana bada shawarar don motsa jiki. Dakatawa tsakanin saiti an taqaita.
Shirin horo ga yan mata
"Tirexes" suna ba da wadatattun dama don ƙirƙirar hadaddun kayan aiki ga 'yan mata, suna barin ɗaki don tunani.
Ayyuka na asali sun haɗa da:
- "Rage gogayya" tare da iyakancewar lokaci (30 sec);
- girmamawa a madaidaiciyar hannaye, lankwasa gwiwar hannu (sau 10-16);
- daidaita squat a kafa ɗaya, gwiwa ɗayan yana motsawa tare da yanayin gefen gefe;
- "Gudun farawa" ko ɗaga gwiwa zuwa kirji lokacin lankwasa jiki gaba (dunkulallen hannu an matsa shi zuwa ga gefunan);
- ɗaga gindi yana kwance a baya (ɗaura diddige a cikin madaukai);
- "Plank" tare da jan gwiwoyi zuwa ciki (I. p. A ciki, ɗaura safa a cikin madaukai).
Sakamakon azuzuwan zai dogara ne akan dagewa, tsari, abinci, tsarin mulki, launi, nauyi na farko, da sauran dalilai masu mahimmanci.
Tarihin TRX
Amfani da madaukai daban-daban, zobba, riko don horar da ƙarfi, kuzari, jimiri ya tsufa kamar yadda duniya take. Don sanya fure ta laurel wreath akan shugaban mahaliccin fasalin su na zamani, American Marine, shine ya mika wuya ga ci gaban ciyarwa mai nasara don tallata alama. Bari mu jinjina wa mai kirkirar kirki wanda ya kirkiro wata dabara mai ban mamaki.
Tabbas, "Tirexes" ba maganin maganin sake fasalin siffofin wani matashi Schwarzenegger bane. Wannan kawai fasalin aiki ne, mai dacewa, sigar wayar hannu ta ƙaramar gidan motsa jiki.
