Trx madaukai: motsa jiki masu tasiri

Baya ga atisayen da aka tsara don aiki tare da nauyin mai wasan ko kuma tare da ƙarin nauyi, giciye sau da yawa yana amfani da atisayen da ke buƙatar buƙatun madaidaiciya na musamman. Hanya ce mai kyau don ƙara abubuwa iri-iri a cikin motsa jiki, ba da ƙarin damuwa ga tsokoki masu daidaitawa, da kuma sauƙaƙe tsarinku na tsakiya daga gajiyar nauyin nauyi.

A cikin wannan labarin, zamuyi magana game da yadda ake amfani da madaukai daidai a cikin CrossFit, zamu gano wanda yake buƙatarsa ​​da dalilinsa, kuma ko zai yiwu a iya yin wannan kayan aikin da hannayenmu.

Menene shinge na trx?

Tsarin wannan kayan wasan yana da sauƙi mai sauƙi: madaukai biyu tare da tsayi mai daidaitawa, iyawar roba mai laushi da carabiner don ɗaurewa.

Idan kana son amfani da TPX hinges a gida, to zaka iya gyara su a koina, kawai kana buƙatar ɗan sarari kyauta. Misali, idan akwai sandunan bango a cikin gidan ko a farfajiyar, to yana iya zama kyakkyawan zaɓi don haɗawa da maɓallan TRX. Tare da taimakon ta, zai zama ma fi sauƙi a gare ku ku bambanta tsayin wurin su.

Madaukai suna ƙara zama sananne tsakanin 'yan wasa. Yau a cikin manyan birane kusan kowane gidan motsa jiki mai kyau an sanye su da su. Kuma wannan ba abin mamaki bane, saboda girman wannan kundin kayan yana da faɗi sosai:

1. Madaukai suna cikakke don horar da athletesan wasan motsa jiki waɗanda ba su koyi yadda ake sarrafa ƙwanƙwasa tsoka da miƙewa yayin motsi.
2. Ga mutanen da ke fama da matsaloli na baya mai girma, madaukai madaidaiciya sune mafi aminci gini don aiki da tsokoki na baya, saboda basa ƙirƙirar lodi a kan kashin baya.
3. Hanyoyin TPX sun ba da izini don ɗaukar nauyin tsaka-tsaka mai tsaka-tsalle a kan kashin baya, wanda ke gyara kyphosis da haɓaka matsayi.
4. Yin aiki tare da nauyinka yana ba ka damar yin aiki don daidaita tsokoki waɗanda ba su karɓar ƙarfi mai ƙarfi yayin motsa jiki na yau da kullun ba.

Motsa jiki na TRX

Horarwa tare da madaukai madaukai yana baka damar yin atisaye iri daban-daban na matakan wahala daban-daban. Tare da taimakon su, zaku iya fitar da dukkan ƙungiyoyin tsoka a jikin mu. Muna ba da shawarar cewa ku gwada atisayen da ke ƙasa ku gani da kanku yadda tasirinsu yake.

-Auka a kan madaukai

Ta hanyar fasahar kere-kere, ja-kira a kan madaukai gicciye ne tsakanin ɗaga sama a kan sandar kwance da kuma jan bulo na kwance zuwa ciki. Sau da yawa ana bayar da wannan aikin ne ga waɗanda ba su san yadda za su hau kan sandar ba don ƙarfafa ƙwayoyin bayansu.

Groupsungiyoyin tsoka masu aiki a wannan yanayin sune latissimus dorsi, ,an baya na tsokoki da ƙananan ƙwarjiyoyi.

Dabarar yin jan hankali ta amfani da madaukai kamar haka:

1. Auki rikodin roba kuma ɗauki matsayin farawa: sa ƙafafunka a gaba don jiki ya karkatar da aƙalla digiri 45. Kiyaye hannayen a layi daya da juna kafada-fadin baya. Baya ya miƙe, ana duban kai tsaye a gaba. Yi dogon numfashi.
2. Yayin fitarwa, fara aiwatar da motsi, kokarin danne gwiwar hannu kusa da jiki kamar yadda ya kamata kuma ku kawo wuyan kafaɗa tare - ta wannan hanyar an fi rarraba kayan a kan jijiyoyin baya. Yi motsi a cikin cikakken ƙarfin, a saman aya, gwiwar hannu ya kamata ya zama kaɗan a bayan baya. Kulle a cikin wannan matsayin na biyu kuma gwada ƙoƙarin ƙulla tsokoki na babba baya ƙari.
3. Da kyau saukar da kanka ƙasa, miƙe hannunka ka koma wurin farawa.

Curunƙun hannu

Wannan wani motsa jiki ne da aka keɓe da nufin fitar da ƙimar biceps. Masana kere-keren sa sun yi kama da curls na Scotland daga dumbbells, amma anan ya fi sauƙi a gare mu mu mai da hankali kan haɓaka ƙarancin biceps.

An gudanar da aikin kamar haka:

1. Matsayin farawa yana kama da hinged jawo-sama, amma ya kamata hannayen a sanya su matsattse kuma a juya zuwa gare ku. Idan biceps dinku ya rigaya ya isa sosai, zai fi kyau a yi amfani da buɗaɗɗen riko (sanya babban yatsanku a saman maƙallin) sannan a ɗan sunkuyar da hannunka nesa da kai - wannan zai nanata kayan a ƙananan ɓangaren biceps ɗin.
2. Fara dagawa sama sama tare da kokarin biceps, a hankali kara gwiwar hannu sama. Wannan shine kawai motsa jiki na biceps wanda muke buƙatar gabatar da guiwar hannu gaba kuma har zuwa ƙara kwangilar biceps, kusurwar jiki ba za ta ba mu damar ɗaukar nauyin haɗin gwiwar hannu ba.
3. Ci gaba zuwa sama, a ƙarshen magana, ya kamata hannayen a sanya su sama da kai, a daidai matakin baya na kai. Ga athletesan wasan da basu da ƙwarewa, ya isa isa matakin goshi.
4. Dakatar da na biyu a saman saman don kara kwangilar ƙananan bicep, sannan komawa zuwa wurin farawa.

Turawa tare da madaukai

Ta hanyar yin turawa a kan madaukai na TRX ko zobba masu rataya, zaku shirya tsokoki da kayan aikin jijiyoyi don motsa jiki masu wahala, kamar tura-turawa akan zobe ko karfin fita akan zobba. Bugu da kari, kuna aiki yadda yakamata wajen fitar da jijiyoyin pectoral, triceps da deltas na gaba, kuma yada hannayenku dan kara fadi a kasan wurin yana sanya motsa jiki ya zama mai rikitarwa, tunda kuma bugu da kari kuna shimfida sassan bangarorin jijiyoyin pectoral, kamar lokacin da kuke yin dumbbell yadawa.

An gudanar da aikin kamar haka:

1. Positionauki matsayin farawa: grabauki maƙallan roba wanda ya fi faɗi fiye da matakin kafaɗa ka sauke kanka ƙasa. Parallelarin daidaita jikinka dangane da matakin bene, yawancin ɗaukar zai sauka a kan tsokoki na pectoral. Idan kusurwar son jiki ta kai kusan digiri 45, rabon zaki ga kayan zai tafi zuwa ga daure gaban tsokoki.
2. Da kyau saukar da kanka ƙasa, shaƙar iska kuma kaɗan yaɗa iyawar zuwa gefuna. Gwargwadon yadda kuke shimfida abin sarrafawa, haka nan tsokoki za su iya mikewa a wuri mafi kasa. Lokacin yada hannayen, yi kokarin kada ka lankwasa gwiwar hannunka da yawa don kar ka cika kayan masarufi. Canza girman tsawo na abin hannun daga kusanci zuwa kusanci domin aiwatar da aiki yadda yakamata a dukkanin sassan tsokoki.
3. Riƙe na biyu a gindin ƙasa. An ba da shawarar kada a dawo gaba ɗaya zuwa wurin farawa, amma a bar 5-7 cm na fadada kuma a kulle a wannan matsayin na biyu ko biyu don ƙara matse ɓangaren ciki na tsokoki.

Bindigar bindiga

A cikin CrossFit akan shinge, yana da matukar dacewa don koyon irin wannan mahimmin abu kamar bindiga. Hinges suna aiki a matsayin ƙarin ɗamarar ruwa kuma suna hana mu faɗuwa gaba ko baya. Motsa jiki yana aiki sosai ga quadriceps da tsokoki na gluteal, kuma yana inganta daidaituwa da daidaitawa yayin tsaka-tsakin yau da kullun tare da mashaya.

An gudanar da aikin kamar haka:

1. Auki rikewar game da faɗin kafada baya kuma ɗauki stepsan matakai a baya don ƙarfafa madaukai. Jingina kaɗan kaɗan kuma riƙe baya a miƙe.
2. Shan numfashi ba tare da canza yanayin jikin ba, a hankali ka sauke kanka kasa. Yana da kyau a yi wannan atisayen a mafi girman karfin faduwa don haka a mafi ƙanƙan wuri ƙashin hanji ya taɓa tsokar maraƙi. Auki rikewar da ƙarfi don kada ku rasa ma'aunin ku.
3. Yayin da kake fitar da numfashi, tashi daga wuri mafi kasa kuma ka daidaita gwiwoyin ka sosai.

TRX Madauki Lunges

TRX madaukai suna da kyau don yin aiki tare da shahararren motsa jiki da ake kira huhu. Amfanin wannan bambance-bambancen motsa jiki shine cewa bama buƙatar sa ido kan matsayin ƙafafun baya kuma zamu iya mai da hankali kan aikin tsokokin da muke buƙata.

An gudanar da aikin kamar haka:

1. Positionauki matsayin farawa: gyara ƙafa ɗaya a cikin rike, sa'annan ɗayan kaɗan gaba. Muna sanya bayanmu a tsaye, muna sa ido, yana da kyau mu ratsa hannayenmu akan kirji don sauƙaƙe daidaitawa.
2. Fara lankwasa ƙafarku ta gaba yayin jan ƙafarku ta baya gwargwadon iko - wannan zai kara girman lodin a kan gindi. Ya kamata motsi ya zama mai santsi da sarrafawa, ya kamata ku ji ƙarfin tsokoki masu aiki.
3. Bayan kun gama cin abincin rana, koma matsayin farawa ta hanyar fitar da numfashi, mikawa gwiwa da mayar da kafar baya zuwa yadda take.

Hannun hannaye zuwa bayan delta

Yawancin 'yan wasa suna fuskantar matsala mai zuwa: backunƙun bayan baya na tsokoki masu laushi suna ba da amsa mara kyau ga kayan. Oƙarin "naushin" su da wannan aikin, yana ba ku damar maida hankali kan ƙanƙantar da ƙugu na bayan delta kuma yana taimaka wajan cimma jini mai kyau.

An gudanar da aikin kamar haka:

1. Positionauki matsayin farawa, kamar yadda yake tare da jan-sama ko lanƙwasa hannu a cikin ƙirar TRX.
2. Fara fara motsawa zuwa sama, shimfida madaidaiciyar hannaye zuwa tarnaƙi kuma canza matsayinsu dangane da jiki.
3. Ku zo da hannayenku don layi tare da jikinku kuma ku riƙe na biyu a cikin wannan matsayi don taƙaita dattin baya kamar yadda ya yiwu, sannan ku koma wurin farawa. Ana ba da shawarar yin aiki tare da babban maimaita maimaitawa - 15 zuwa sama.

Kuna iya ƙarin ganin yadda aka bayyana, da sauran motsa jiki tare da madaukain TPX a cikin bidiyon da muka zaɓa.

Yin amfani da madaukai na roba

A cikin layi daya tare da nazarin atisaye akan madaukai na TRX, muna ba da shawarar ƙoƙari daidai da kayan aikin horo - madaukai na roba. An yi su ne da kayan leda kuma suna ba mu damar ƙirƙirar ƙarin juriya lokacin ɗaga aikin. Misali, matakin juriya na wasu samfura na iya kaiwa 90 kilogiram. Ana iya amfani da madaukai na roba a cikin dakin motsa jiki yayin yin CrossFit ko Fitness, ko a gida yayin hutawa daga motsa jiki masu wahala.

Tare da taimakonsu, zaku iya kwaikwayon motsin da aka yi tare da nauyi a sifar ƙwanƙwasa ko dumbbells, alal misali: ɗagawa don biceps, kiwo tare da dumbbells yayin tsayawa, jan bulo a kwance zuwa kirji, kiwo zuwa bayan delta, haɓakawa tare da igiya ta igiya da sauransu da yawa. Babban abu shine tabbatar da madauki amintacce kuma maimaita motsi zuwa ƙarami daki-daki daidai da yadda zaku aiwatar dashi a kan na'urar kwaikwayo ko lokacin aiki tare da barbell.

Akwai wata hanyar amfani da madaukai na roba, wanda ya shahara musamman a cikin ɗaga wutar lantarki. Hanyar ita ce kamar haka: madauki yana haɗe zuwa barbell, ɗayan ɓangaren an haɗe shi zuwa kayan ƙidayar (bench press, squat rack, da dai sauransu). Baya ga madaukai na roba, dan wasan ya rataya wani karamin nauyi (kusan kashi 50% na iyakar lokacinsa) kuma don haka yayi aikin buga benci, squat ko deadlift. Madafin roba yana matse yayin da aka ɗaga sandar kuma yana haifar da ƙarin juriya da ke girma tare da kowane santimita na amplitude. Don haka, ɗan wasan ya koyi shawo kan "makaunun makafi" a cikin motsi na yau da kullun.

DIY trx hinges

Tsarin na'urar kwaikwayo yana da sauƙi, kuma idan baku da damar siyan samfurin da aka ƙira, kuna iya ƙoƙarin yin madafan madauri da hannuwanku. Babban abu shine wadatar kayan aiki masu inganci, daidaito na duka madaukai da kiyaye madaidaitan girma. Anan akwai wasu nasihu don taimaka muku gina na'urar kwaikwayo idan kuna buƙata:

1. Faɗin da aka ba da shawarar na madaukai shine 40 mm, tsawon 250 - 300 cm. A gefe ɗaya na kowane tef ɗin kana buƙatar yin ƙaramin madauri, a ciki wanda zaku haɗa ƙaramin filastik ƙugiya don a haɗa tef ɗin da carabiner. A dayan gefen, ya zama dole a samar da wasu madauri biyu: daya fadi, 25-30 cm a diamita, ta yadda zaka iya makale kafafunka a ciki, dayan kuma ya fi kunkuntar - kana bukatar saka abun roba mai taushi ko neoprene a ciki.
2. Lokacin da kake yin ɗamarar, saka ƙugiya, abin ɗamara kuma a amintar da amintaccen zaren mai nauyi ko zaren, in ba haka ba wannan tsarin ba zai daɗe ba.
3. Wani tip shine a kula da daidaita tsayin maɓallin. Don yin wannan, kuna buƙatar siyan ƙarfe ko zaren filastik, sanya shi a tsakiyar a nesa mai daidaituwa kuma zare madauki a ciki. Wannan karamar dabarar zata taimaka wajen sanya madauki ya gajarta ko ya fi tsayi.
4. Abu mafi sauki ya rage: saka duka ƙugiyoyi a cikin carabiner kuma haɗa zuwa kowane abu mai dacewa. Idan baka da katangar bango ko wani abin dogaro a gida, hanya mafi sauki ita ce saya anga tare da ƙugiya kuma amintar da ita zuwa bangon ko rufin.

Trainingungiyoyin horarwa na Crossfit

Don haka, kun riga kun fahimci cewa idan kunyi amfani da madaukai masu ƙyama don horo, atisaye daga koda mafi sauƙin fitarwa zai ba da ƙarin nauyi. Muna ba da shawarar cewa ku gwada hadaddun gine-ginen da ke dauke da irin wadannan atisayen a tsarin aikinku na horo.

Kalli bidiyon: Kalli Ali Pantami Yana Motsa Jiki, Hotunan Da Suka Jawo Cece Kuce Ayanzu (Nuwamba 2024).