Ucwaningo Olusha Lubonisa I-TRX Ingabe Iyindlela Yokuzivocavoca Ephelele Yomzimba

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Ukuqeqeshwa kokumiswa (ongakwazi njenge-TRX) sekuyinsika yamajimu kulo lonke-futhi ngesizathu esihle. Kuyindlela enhle kakhulu yokukhanyisa umzimba wakho wonke, ukwakha amandla, nokushaya kwenhliziyo yakho, usebenzisa nje isisindo somzimba wakho. (Yebo, ungakwenza lokho ngaphandle kwe-TRX futhi.) Kodwa, kuze kube muva nje, kwakunobufakazi obuncane besayensi obubonisa ukusebenza kwayo ngempela.

Umkhandlu waseMelika Wokuzivocavoca umzimba wawufuna ubufakazi unomphela, ngakho-ke wayalela ukuba kwenziwe ucwaningo ngamadoda nabesifazane abayi-16 abaphilile (abaneminyaka engama-21 kuya kwengama-71 ubudala) ukubheka imiphumela yesikhathi eside yokuqeqeshwa kwe-TRX. Abantu benze ikilasi le-TRX lemizuzu engama-60 kathathu ngesonto amasonto ayisishiyagalombili, futhi bebenezinhlobonhlobo zokuqina komzimba kanye nezimpawu zempilo ezilinganiswe ngaphambi nangemuva kohlelo.

Okokuqala, abantu bashise ama-calories angama-400 ngeseshini ngayinye (okuyiwona mgomo wokusebenzisa amandla we-ACE wokuzivocavoca). Okwesibili, kube nokuncipha okuphawulekayo kumjikelezo okhalweni, amaphesenti amafutha omzimba, nokuphumula kwengcindezi yegazi. Okwesithathu, abantu bathuthukise amandla abo emisipha nokukhuthazela, okuhlanganisa ukuthuthukiswa okuphawulekayo ekucindezelweni kwemilenze, ukucindezelwa kwebhentshi, ukugoqa, nokuhlolwa kwe-push-up. Yonke imiphumela ihlanganisiwe iphakamisa ukuthi ukubambelela isikhathi eside ohlelweni lokuqeqeshwa kokumiswa kungase kunciphise amathuba okuba nesifo senhliziyo nemithambo yegazi. (Futhi, ungakwenza noma yikuphi! Nansi indlela yokumisa i-TRX esihlahleni.)

Izinto okufanele uzikhumbule: ikilasi le-TRX abaliqedile lihlanganisa izikhawu zokuzivivinya okungezona eze-TRX njengokuzivivinya kwesitebhisi nokushintshashintsha kwe-kettlebell, ngakho-ke ungaphikisa ngokuthi imiphumela iqhamuke kumvelo ophelele wamandla-plus-cardio wokujima. Futhi, ngabantu abayi-16 kuphela, lolu cwaningo aluzange lube nenani elikhulu labantu.

Akunandaba, uma ngabe ububagwema abaqeqeshi bokumiswa noma amakilasi ejimini ngoba uzibuza ukuthi, "ingabe i-TRX iyasebenza?" Impendulo inguyebo oqinile.

Yiqiniso, abanye abantu bakugxekile ukuqeqeshwa kokumiswa ngenxa yokuthi 1) kunesisindo esiphezulu ongasiphakamisa/usidonse/ usisunduze, njll. uma uqhathanisa nokuphakamisa izisindo okuvamile, lapho ongakha kuze kufike kumakhulu amaphawundi, futhi 2) kudinga okuningi. amandla ayisisekelo nokulinganisela, okungaholela ekulimaleni ngaphandle kwemiyalo efanele, kusho uCedric X. Bryant, Ph.D. kanye ne-ACE Chief Science Officer.

Kodwa kokubili kulezi okuyizizathu ezinhle zokweqa ukumiswa; "Kumuntu ongenalo ulwazi futhi ongazi ukuthi angasiguqula kanjani isisindo somzimba ababophezele kuso ekuzivocavoca umzimba, angaba nobunzima bokuzivocavoca ngendlela efanele," kusho uBryant. Kodwa ukusebenza nomqeqeshi ofanelekayo kungavimbela lokho-nje ungazami ngezinto ezingasile ku-TRX ngaphandle kokuba nesisekelo sokuqina. Futhi ukuthatha isikhathi sakho ku-TRX ukwakha lawo makhono kungaba nezinzuzo ezinkulu: "Noma yini lapho uphoqeleka khona ukuphatha i-bodyweight yakho esikhaleni inenzuzo ekuthuthukiseni ikhono lomuntu lokusebenza, kufaka phakathi ibhalansi nokuzinza okuyisisekelo" kusho uBryant. (Ungasebenzisa nomqeqeshi omisiwe ukuze akusize uzipholele izimo ze-yoga ezikhohlisayo.)

Kulabo abaphakamisa izinsimbi eziqinile abacabanga ukuthi kuzoba lula kakhulu, cabanga futhi. Uma kuziwa ekuphonseni inselele imisipha yakho ngesisindo, ungakwazi ukulungisa ukuze uhlangabezane namakhono akho omzimba: "Kukuvumela ukuthi uhluke kakhulu ngokushintsha ukuqina kokuzivocavoca," usho kanje. "Ngokumane uguqule ukuma komzimba, unesibopho sokwandisa noma ukwehlisa ubukhulu besisindo somzimba wakho kumandla adonsela phansi." Ungasikholwa? Vele uzame ama-TRX burpees, bese ubuyela kithi.

Ulindeni? Thola ukulenga ngokuqeqeshwa kokumiswa: zama lawa Ma-7 Tone-All-Over TRX Moves ukuze uqale.

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