TRX bụ onye nkuzi nkwusioru pụrụ iche maka ọzụzụ arụrụ arụ. N'ime afọ iri gara aga nke mmega ahụ na loops TRX enwetala ewu ewu n'ụwa niile. Ọmụmụ ihe nwere ndị nkuzi kwụsịtụrụ na-eme n'ime ụlọ mgbatị ahụ, na n'ụlọ.
Anyị na-enye gị nhọrọ pụrụ iche nke mmemme 60 TRX maka afọ na azụ, ogwe aka na ubu, apata ụkwụ na isi.
Ihe omume 60 kachasị na TRX
N'ezie TRX bụ aha otu onye nkuzi nkwusioru ndị nrụpụta (dị ka Adidas sneakers). Mana ugbu a TRX abụrụla aha ezinụlọ, ọ na-egosi aha izugbe maka mgbatị ahụ niile nwere loops nkwusioru. Emega ahụ na TRX ọ bụghị naanị iji megharịa ahụ ike gị, mana ọ ga-enyekwara aka iji mee ka ike na ntachi obi dịkwuo elu, ịzụlite ọzụzụ ọrụ iji meziwanye àgwà nke ahụ.
TRX: ozi niile bara uru
Uru nke ọzụzụ na TRX:
- Ị nwere ike ime ya na TRX na mgbatị ahụ na n'ụlọ (ngwaọrụ ahụ dị oke ọnụ ma dị mma). Na ọbụna na-eme n'okporo ámá.
- Klas TRX dabara adaba maka ọkwa nka niile: enwere mmega ahụ dị mfe maka ndị mbido yana ihe ịma aka maka ndị dị elu.
- Mmega ahụ na TRX dị irè maka iwusi corset muscular ike na enweghị mmetụta na-emerụ ahụ na ọkpụkpụ azụ.
- N'oge mmega ahụ na TRX ị nwere ike ịhazigharị ibu ahụ ngwa ngwa site na ịgbanwe akụkụ na oke mmegharị ahụ.
- Mmega ahụ na TRX na-arụ ọrụ n'otu oge ahụ niile n'ozuzu ya: ị ga-arụ ọrụ ọ bụghị naanị n'akụkụ ebe a na-eche, kamakwa ịgụnye ndị ọzọ akwara iji nọgide na-enwe nguzozi.
Nhọrọ nke mmega ahụ na TRX ga-enyere gị aka ịkwadebe onwe gị dị njikere maka mmemme ọzụzụ ahụ. Ọ bụrụ na ịmaghị ebe ị ga-amalite, mgbe ahụ na akụkụ nke abụọ nke isiokwu ahụ, ị ga-ahụ atụmatụ nkuzi 3 dị njikere na TRX: maka onye mbido, etiti na ọkwa dị elu nke ọzụzụ.
Foto eserese na-eme ka usoro mmega ahụ dị ngwa ngwa. Cheta na mmega ahụ na TRX kwesịrị iji nlezianya mee ya na njikwa zuru oke. Mee mmega ahụ na ịdị mma, ọ bụghị ọsọ. N'oge klaasị, gbalịa ime ka afọ sie ike, azụ kwụ ọtọ, ubu gbadaa, eriri ụkwụ gbasie ike.
Emega ahụ na TRX maka ahụ dị elu
1. Ehulata aka na biceps (Bicep Curl)
2. Aka kwụ ọtọ na triceps (mgbakwunye Tricep)
3. TRX pushups (Push elu)
4. Pushups maka triceps (Tricep pịa)
Ọ bụrụ na ọ dị ntakịrị gbanwee akụkụ na ọnọdụ aka, ibu ahụ ga-agbanwe.
5. Push-UPS-udide (Mountain Climber Pushup)
6. Na-atụgharị site na ịdọrọ elu (TRX Twist)
7. Guzo na-ada (TRX Ahịrị)
8. N'elu dọkpụrụ (Elu ahịrị)
9. Na-amụba aka na aka (Reverse Fly)
10. Tụba n'ime ọnọdụ nke tebụl (Akara okpokoro)
11. Agbaghachi azụ-UPS (Dips)
12. TRX-pullover (Pullover)
13. Dịrị elu (bulie elu)
14. Tilts na TRX (Good Morning)
15. Na-aga n'ihu (Roll up)
Emega ahụ na TRX maka eriri afọ (afọ, azụ)
1. Plank kwụ ọtọ (nke bụ isi)
2. Plank elu-ala Plank (Up & Down)
3. Iweda ikpere aka (Ripper)
4. Onye na-arị ugwu na ntụgharị (Crisscross climber)
5. Ikpere (ikpere Tuck)
6. Ebuli isi (Pike)
Ma ọ bụ ebe a, ụdị dị iche iche:
7. Osisi kwụ ọtọ n'ikpere aka (Forearm Plank)
8. Plank Saw Plank (hụrụ)
9. Onye na-arịgo na plank na ikiaka (Forearm Plank Climber)
10. Akụkụ akụkụ (Akụkụ plank)
11. Akụkụ plank na elbows (Forearm Side Plank)
12. The adiana nke ahu na plank side (Side Plank Reach)
13. Nbili elu nke buttocks n'akụkụ plank (Side Plank Thrust)
14. Tụgharịa gaa n'akụkụ plank (Side Plank Crunch)
15. curkwụ ụkwụ (Leg Curl)
16. Igwe igwe (igwe igwe)
17. Na-atụgharị ahụ guzoro (Russian Twist)
Omume maka apata ụkwụ na oke
1. squat (olu)
2. Squats na-awụli elu (Plyo Squat)
3. Pistol squat (egbe squat)
4. ungelọ ezumike na ụkwụ a kwụsịtụrụ (ezumike akwụrụ)
5. Akpụkpọ anụ (Ọzọ Lunges)
6. Plyometric lunges (Plyo lunge)
7. Na-amali dị ka frog (TRX Forg)
8. Nku ume diagonally (Cross Floating Lunge)
9. Mwụli elu n'akụkụ (Wide Jump)
10. Lunge na itule (Floating Lunge)
11. Plyometric lunge na itule (Floating Lunge Jump)
12. Onye na-agba ọsọ (Sprinter Start)
13. Afụ ọnụ n'akụkụ (Akụkụ n'akụkụ)
14. Ụkwụ nwere ụkwụ kwụsịtụrụ (Suspended Side Lunges)
15. Onye nwuru anwu (The Deadlift)
16. TRX akwa (Bridge)
17. Nkwalite ukwu (Hip Raise)
18. Ebuli ụkwụ n’akụkụ plank (Adductors)
19. Na-ebuli ụkwụ n'azụ (Aductor akwụsịla)
20. Na-ebuli ụkwụ na eriri (Reverse Suspended abductors)
Mmega ahụ maka elu na nke ala
1. Burfọdụ Burpees (Burpee)
2. Squats jiri mgbatụ (Metụ na rute)
3. Alpinist (ugwu ugwu)
4. Kwụ ọsọ (Hamstring Runner)
5. Otu ụkwụ reverse plank (Reverse Plank Leg Raise)
6. Push-UPS + ikpere na-adọkpụ (Push elu + Knee Tuck)
7. Push-UPS + ibuli buttoks (Push up + Peak)
8. Ije ije plank (Gaa na plank)
Daalụ maka gifs youtube chanel: Shortcircuits na Marsha, Bcntraining, Max kacha mma Bootcamp, Alex Porter, Tony Cress.
Eriri: otu esi arụ + 45 dị iche iche
Atụmatụ ọzụzụ dị njikere, TRX
Ọ bụrụ na ịchọrọ ịmalite iso TRX na-emekọrịta ihe n'onwe ha ma ị maghị ebe ị ga-amalite, nye atụmatụ mgbatị ahụ akwadoro. maka mmalite, etiti na ọkwa dị elu. Ọzụzụ ga-ewere ọnọdụ n'ọtụtụ okirikiri na ụkpụrụ okirikiri nwere obere ezumike n'etiti mmega ahụ. Ụdị ụkpụrụ etiti oge dị otú ahụ ga-enyere gị aka ọkụ abụba, mee ka akwara dị ike ma mee ka ahụ sie ike.
Ihe mgbatị ahụ 10 TRX kachasị na youtube
Ị nwere ike iji TRX dozie mmemme ahụ n'uche naanị ya, ewepu mmega ahụ ndị ahụ na-adabaghị gị. Ị nwekwara ike gbanwee ngụkọta oge igbu oge nke mgbatị ahụ, ọnụ ọgụgụ nke laps, oge mgbatị na nkwụsịtụ. Ị nwere oge dị jụụ, ma cheta na ahụ kwesịrị inwe mmetụta nke ibu na mgbe mgbatị ahụ gasịrị, ị kwesịrị inwe mmetụta nke ike ọgwụgwụ.
Ọ bụrụ na a na-eme ihe omume ahụ n'akụkụ dị iche iche, na nke mbụ, mee mgbatị ahụ n'akụkụ aka nri, na nke abụọ - n'aka ekpe. Ọ bụrụ na ị na-eche na ụfọdụ mmega ahụ na-enye gị ahụ erughị ala na nkwonkwo (dịka, ikpere, nkwojiaka, elbows), wepụ ya na ọzụzụ mmemme TRX ma ọ bụ dochie na a fechaa version nke mmejuputa iwu.
Jiri mmemme TRX mee atụmatụ maka ndị mbido
Agba nke mbụ:
- Mkpụkpọ ụkwụ (ọkpụkpụ ụkwụ)
- Osisi kwụ ọtọ n'elu ikpere (Forearm Plank)
- Squat (Squat)
- Na-atụgharị ahụ guzoro (Russian Twist)
- Nbili elu nke buttocks n'akụkụ plank (Side Plank Thrust)
Agba nke abụọ:
- Na-agba ọsọ kwụ ọtọ (Hamstring Runner)
- Ịzụpụta aka na aka (Reverse Fly)
- Àkwà mmiri TRX (Bridge)
- Osisi akụkụ (akụkụ akụkụ)
- Akpụkpọ anụ nwere ụkwụ kwụsịtụrụ (Akwụsịla Lunge)
Kedu otu esi eme mmega ahụ na TRX maka ndị mbido?
- Ihe omume ọ bụla emere maka 30 sekọnd, gbajie sekọnd 15
- Gbaa agba nke ọ bụla maka agba 2
- Ezumike n'etiti okirikiri 1 min
- Mkpokọta oge nke otu gburugburu 3.5 nkeji
- Total mgbatị ogologo: ~ 17 nkeji
Jiri mmemme TRX mee atụmatụ maka ọkwa etiti
Agba nke mbụ:
- Plyometric lunge nwere itule (Floating Lunge Jump)
- Ehulata aka na biceps (Bicep Curl)
- Alpinist (ugwu ugwu)
- Na-ebuli ụkwụ n'azụ (ndị na-emechi anya)
- Plank saw Plank (saw)
Agba nke abụọ:
- Squats na-awụli elu (Plyo Squat)
- Plank gbadara (Elu na ala)
- Aka kwụ ọtọ na triceps (mgbatị Tricep)
- Ịnya igwe (igwe igwe)
- Otu ụkwụ azụ plank (Agha azụ ụkwụ Plank welie)
Nke atọ:
- Akpụkpọ anụ diagonally (Cross Floating Lunge)
- Ntugharị ahụ n'akụkụ plank (Side Plank Reach)
- Ihe ndọghachi azụ (Ụkpụrụ TRX)
- Squats jiri mgbata (Metụ na rute)
- Ikpere (ikpere ikpere)
Kedu otu esi eme mmega ahụ na TRX maka ọkwa etiti?
- Ihe omume ọ bụla emere maka 30 sekọnd, gbajie sekọnd 15
- Gbaa agba nke ọ bụla maka agba 2
- Ezumike n'etiti okirikiri 1 min
- Mkpokọta oge nke otu gburugburu ~ 3.5 nkeji
- Ogologo oge ọzụzụ: ~ 26 min
Jiri TRX mee atụmatụ mmega ahụ ka ọ dị elu
Agba nke mbụ:
- Push-UPS + ikpere na-adọkpụ (Pịa elu + Knee Tuck)
- Plyometric lunges (Plyo lunge)
- Onye na-arị elu na plank n'ikpere aka (Forearm Plank Climber)
- Ụkwụ nwere ụkwụ kwụsịtụrụ (Akwụsịla akụkụ Lunges)
- Tụgharịa gaa n'akụkụ plank (Side Plank Crunch)
- Na-ebuli ụkwụ (Pike)
- Plank na-eje ije (Walk the plank)
Agba nke abụọ:
- Na-amali dị ka frog (TRX Forg)
- Pushups maka triceps (Tricep pịa)
- Na-ebuli ụkwụ n'ụdọ ahụ (Ndị na-apụnara mmadụ ihe kwụsịtụrụ)
- Iweda ikpere aka (Ripper)
- Onye na-agba ọsọ (Sprinter Start)
- Mbuli elu (bulie elu)
- Pistol squat (Pistol squat)
Nke atọ:
- Ụfọdụ Burpees (Burpee)
- TRX-pullover (Pullover)
- Ebuli ụkwụ n'akụkụ plank (Adductors)
- Push-UPS + na-ebuli ọdụ (Push elu + Peak)
- Ọgbara wụba n'akụkụ (Mwụli elu)
- Onye na-arị ugwu nwere ntụgharị (Crisscross climber)
- Ntughari UPS (Dips)
Kedu otu esi eme mmega ahụ na TRX maka elu?
- Ihe omume ọ bụla emere maka 45 sekọnd, gbajie sekọnd 15
- Gbaa agba nke ọ bụla maka agba 2
- Ezumike n'etiti okirikiri 1 min
- Mkpokọta oge nke otu gburugburu ~ 7 nkeji
- Ngụkọta ogologo mgbatị ahụ: ~ 45 nkeji
TRX - ngwa ngwa egwuregwu dị mma, kọmpat na bara uru nke ukwuu, ekele ya ị ga-enwe ike ịdọrọ ahụ ma mee ka mọzụlụ nke ogwe aka, ubu, azụ, afọ, buttocks na ụkwụ sie ike. Mmega ahụ mgbe niile na TRX agaghị eme ka ọnụ ọgụgụ gị dịkwuo mma, kamakwa ọ na-enyere gị aka ịzụlite nhazi, ike, nguzozi na ntachi obi.
Leekwa:
- N'elu ikpo okwu: gịnị kpatara mkpa + 20 mmega ahụ
- Fitness band: ihe ọ bụ, gịnị kpatara mkpa + 40 mmega ahụ
- Onye na-enye ọzụzụ Elliptical: gịnị bụ arụmọrụ
- igwe kwụ otu ebe: gịnị bụ arụmọrụ