Izinketho zokuvivinya umzimba ze-TRX nezinzuzo ezisemqoka

-Delile

• Izinzuzo eziyinhloko
• Ukuzivocavoca kwe-TRX
• 1. Ukuthamba
• 2. Isikwele
• 3. Isisu ngokugoba kwemilenze
• 4. Ama-biceps
• 5. Amathrikhi
• 6. Umlenze

I-TRX, ebizwa nangokuthi i-suspension tape, iyidivayisi evumela ukuthi izivivinyo zenziwe kusetshenziswa isisindo somzimba uqobo, okuholela ekumelaneni okukhulu nokwanda kwamandla emisipha, ngaphezu kokukhuthaza ukuqwashisa komzimba nokwenza ngcono ibhalansi namandla we-cardiorespiratory.

Ukuqeqeshwa okumisiwe, okuluhlobo lokuqeqeshwa lapho kwenziwa khona izivivinyo ku-TRX, kufanele kuboniswe ngungcweti kwezemfundo ngokomzimba ngokuya ngenhloso yalowo muntu kanye nezinga lakhe lokuqeqesha, ngaphezu kofundisa okwazi ukunikeza imiyalo yokwenza okukhulu ukuzivocavoca umzimba futhi ube nezinzuzo eziningi.

Izinzuzo eziyinhloko

I-TRX iyisetshenziswa esisetshenziswa kabanzi ekuqeqesheni okusebenzayo, njengoba kuvumela ukufezeka kokuvivinya umzimba okunamandla ahlukahlukene. Izinzuzo eziyinhloko zokuqeqeshwa nge-TRX yilezi:

• Ukuqiniswa kwengqikithi, okuyizicubu zesifunda sesisu;
• Ukwandisa amandla emisipha nokukhuthazela;
• Ukuzinza okukhulu komzimba;
• Ukuqiniswa kwamalunga;
• Ukwenyuka kokuguquguquka;
• Ikhuthaza ukuthuthukiswa kokuqwashiswa komzimba.

Ngaphezu kwalokho, ukuqeqeshwa okumisiwe kuyakwazi ukukhuthaza ukwanda kwamandla we-cardiorespiratory kanye nesimo somzimba, ngoba kungukuzivocavoca okuphelele okusebenzayo. Bheka ezinye izinzuzo zokuzivocavoca okusebenzayo.

Ukuzivocavoca kwe-TRX

Ukwenza ukuqeqeshwa okumisiwe ku-TRX, iteyipu idinga ukunamathiselwa esakhiweni esinqunyiwe nokuthi kunesikhala esizungezile sokwenza lo msebenzi. Ngaphezu kwalokho, kuyadingeka ukulungisa usayizi wamateyipu ngokuya ngobude bomuntu nokuvivinya umzimba okuzokwenziwa.

Okunye kokuzivocavoca okungenziwa ku-TRX ngaphansi kokuqondiswa ngumfundisi wezemfundo yokuzivocavoca umzimba yilokhu:

1. Ukuthamba

I-Flexion ku-TRX iyathakazelisa ngokusebenza ngemuva, esifubeni, kuma-biceps nakuma-triceps, ngaphezu kwezicubu zesisu, okudingeka ukuthi zenziwe inkontileka kuwo wonke umsebenzi ukugcina ibhalansi nokuzinza komzimba.

Ukwenza lo msebenzi ku-TRX, kufanele uxhase izinyawo zakho ezibambo zetape futhi usakaze imilenze yakho ububanzi behlombe futhi usekele izandla zakho phansi, sengathi uzokwenza ibhande elijwayelekile. Bese uguqula izingalo zakho, uzama ukuncika isifuba sakho phansi, bese ubuyela endaweni yokuqala ngokucindezela isisindo somzimba wakho phezulu.

2. Isikwele

I-squat, ngaphezu kokukwazi ukwenziwa nge-barbell ne-dumbbell, nayo ingenziwa ku-TRX, futhi, ngenxa yalokhu, umuntu kufanele abambe izibambo zetape futhi enze isikwele. Ukuhluka kwesikwele ku-TRX yi-squat jump, lapho umuntu egcwala khona futhi esikhundleni sokwelula ngokuphelele imilenze ukuze abuyele endaweni yokuqala, kwenza ukweqa okuncane.

Lokhu kwehlukahluka kwenza ukuvivinya umzimba kube namandla kakhulu futhi kuvuselele amandla nokuzuza kwemisipha, kuqinisekiswe izinzuzo ezinkulu.

3. Isisu ngokugoba kwemilenze

Isisu ku-TRX sidinga ukwenziwa okuningi kwezicubu zesisu ukuqinisekisa ukusimama okwengeziwe komzimba namandla. Ukwenza lokhu kuhlala phansi, umuntu kufanele azibeke sengathi uzokwenza i-flexion ku-TRX bese kufanele anciphise amadolo abheke esifubeni, agcine umzimba uphakeme ngokufanayo. Ngemuva kwalokho, nweba imilenze bese ubuyela endaweni yokuqala, uphinda ukuzivocavoca ngokwesincomo somfundisi.

4. Ama-biceps

Ama-biceps kuma-triceps nawo angukuzivocavoca okudinga ukuzinza emzimbeni namandla ezingalweni. Kulokhu kuvivinya umzimba, umuntu kufanele abambe iteyipu, intende ibheke phezulu, agcine izingalo zeluliwe, lapho-ke kufanele abeke izinyawo phambili kuze kube yilapho umzimba utshekile nezingalo zisaluliwe. Ngemuva kwalokho, kufanele udonsele umzimba phezulu phezulu ngokuguqula ingalo, ukwenza kusebenze nokusebenza kwama-biceps.

5. Amathrikhi

Njengama-biceps, ungasebenza futhi ama-triceps ku-TRX. Ngalokhu, kuyadingeka ukulungisa iteyipu ngokuya ngamandla nobunzima obufunwayo futhi ubambe iteyipu ngezingalo ezelulwe ngenhla kwekhanda. Ngemuva kwalokho, misa umzimba wakho phambili futhi uguqule izingalo zakho, wenze ukuphindaphinda ngokuya ngomqeqeshi.

6. Umlenze

Ukwenza ukukhahlela ku-TRX, kuyadingeka ukuzinzisa umzimba kahle ngokwenza imisipha yesisu igweme ukungalingani futhi ikwazi ukwenza ukunyakaza nge-amplitude ephezulu. Ukwenza lo msebenzi, unyawo olulodwa kufanele lusekwe kuthebhu kanti olunye kufanele lubekwe phambi kwalo ebangeni elingenzeka ligobise idolo ukuze lenze i-90º angle ngephansi. Ngemuva kokuqeda inani lezimpinda ezinconywe ngumfundisi, kufanele ushintshe umlenze wakho bese uphinda uchungechunge.