Izinketho zomsebenzi ze-TRX kunye nezibonelelo eziphambili

Umxholo

• Izibonelelo eziphambili
• Uqheliso lwe-TRX
• 1. Ukufiphaza
• 2. Isquat
• 3. Isisu esineenyawo zomlenze
• 4. IiBiceps
• 5. Amaxabiso
• 6. Umlenze

I-TRX, ekwabizwa ngokuba yi-suspension tape, sisixhobo esivumela ukuba kwenziwe umthambo kusetyenziswa ubunzima bomzimba ngokwawo, okukhokelela kukuxhathisa okukhulu kunye nokonyusa amandla emisipha, ukongeza ekukhuthazeni ulwazi lomzimba kunye nokuphucula ibhalansi kunye namandla eentliziyo.

Uqeqesho olunqunyanyisiweyo, nohlobo loqeqesho olwenziwa kulo mthambo kwi-TRX, kufuneka luboniswe ngumqeqeshi wezemfundo ngokomzimba ngokwenqanaba lomntu kunye nenqanaba loqeqesho, ukongeza kumqeqeshi okwaziyo ukunika imiyalelo yokwenza ngakumbi umthambo kwaye ube nezibonelelo ezininzi.

Izibonelelo eziphambili

I-TRX sisixhobo esisetyenziswa ngokubanzi kuqeqesho olusebenzayo, njengoko ivumela ukufezekiswa kwemithambo eyahlukeneyo ngobunzulu obahlukeneyo. Izibonelelo eziphambili zoqeqesho kunye ne-TRX zezi:

• Ukomeleza undoqo, ezizizihlunu zommandla wesisu;
• Ukonyusa amandla emisipha kunye nokunyamezela;
• Uzinzo olukhulu lomzimba;
• Ukuzinziswa kwamalungu;
• Ukwanda kokuguquguquka;
• Ukukhuthaza ukukhula kolwazi lomzimba.

Ukongeza, uqeqesho olunqunyanyisiweyo luyakwazi ukukhuthaza ukonyuka kwamandla okuphefumla komzimba kunye nemeko yomzimba, kuba kukuzilolonga okugqibeleleyo kokusebenza. Jonga ezinye izibonelelo zomsebenzi osebenzayo.

Uqheliso lwe-TRX

Ukwenza uqeqesho olunqunyanyisiweyo kwi-TRX, itheyiphu kufuneka incanyathiselwe kulwakhiwo olungagungqiyo kwaye kukho indawo ejikelezileyo yokwenza umthambo. Ukongeza, kuyafuneka ukuba uhlengahlengise ubungakanani beetape ngokokuphakama komntu kunye nokuzilolonga okuza kwenziwa.

Olunye uqeqesho olunokwenziwa kwi-TRX phantsi kolawulo lomqeqeshi wemfundo yomzimba zezi:

1. Ukufiphaza

I-Flexion kwi-TRX inomdla wokusebenza ngasemva, esifubeni, kwi-biceps nakwi-triceps, ukongeza kwimisipha yesisu, ekufuneka ikhontrakthi kuwo wonke umsebenzi ukugcina ibhalansi kunye nokuzinza komzimba.

Ukwenza lo msebenzi kwi-TRX, kufuneka uxhase iinyawo zakho kwizibambo zeteyiphu usasaze imilenze ububanzi ububanzi egxalabeni uxhase izandla zakho phantsi, ngokungathi uza kwenza ujiko oluqhelekileyo. Emva koko yenza iingalo zakho zilinganise, uzama ukuthembela esifubeni sakho phantsi, kwaye ubuyele kwindawo yokuqala ngokutyhala ubunzima bomzimba wakho phezulu.

2. Isquat

I-squat, ukongeza ekubeni inokwenziwa nge-barbell kunye ne-dumbbell, nayo inokwenziwa kwi-TRX, kwaye, ngenxa yoku, umntu kufuneka abambe izibambo zeteyiphu kwaye enze isikwere. Umahluko wesikwere kwi-TRX yi-squat yokutsiba, apho umntu eqhwesha kwaye endaweni yokolula ngokupheleleyo imilenze ukubuyela kwindawo aqala kuyo, yenza ukutsiba okuncinci.

Lo mahluko wenza umthambo ube namandla ngakumbi kwaye uvuselele amandla kunye nokufumana ubunzima bemisipha, kuqinisekisa inzuzo enkulu.

3. Isisu esineenyawo zomlenze

Isisu kwi-TRX sidinga ukwenziwa okuninzi kokusebenza kwezihlunu zesisu ukuqinisekisa uzinzo lomzimba kunye namandla. Ukwenza oku kuhlala phezulu, umntu kufuneka azibeke ngokungathi uza kwenza i-flexion kwi-TRX kwaye emva koko kufuneka anciphise amadolo ngasesifubeni, agcine umzimba uphakame ngokulinganayo. Emva koko, yandisa imilenze kwaye ubuyele kwindawo yokuqala, uphinda umthambo ngokokucebisa komyaleli.

4. IiBiceps

I-biceps kwi-triceps ikwangumthambo ofuna uzinzo emzimbeni kunye namandla ezingalweni. Ukwenza lo msebenzi, umntu kufuneka abambe iteyiphu, intende ijonge phezulu, kwaye ugcine iingalo zoluliwe, emva koko kufuneka abeke iinyawo phambili de umzimba uthambeke kwaye iingalo zisolulwa. Emva koko, kuya kufuneka utsale umzimba uye phezulu ngokutshintsha nje ingalo, ngokusebenza kunye nokusebenza kweebiceps.

5. Amaxabiso

Njengama-biceps, ungasebenzisa i-triceps kwi-TRX. Kule nto, kufuneka uhlengahlengise itheyiphu ngokobunzima kunye nobunzima obunqwenelekayo kwaye ubambe itheyiphu eneengalo ezolulwe ngaphezulu kwentloko. Emva koko, yeka umzimba wakho phambili kwaye uguqule iingalo zakho, wenze ukuphindaphinda ngokungqinelana nokuqhelaniswa nomyaleli.

6. Umlenze

Ukwenza ukukhaba kwi-TRX, kubalulekile ukuzinzisa umzimba kakuhle ngokwenza izihlunu zesisu ukunqanda ukungalingani kunye nokukwazi ukwenza intshukumo ngobukhulu bayo. Ukwenza lo msebenzi, unyawo olunye kufuneka luxhaswe kwi-tape kwaye olunye kufuneka lubekwe phambi kwalo kumgama onokuthi uguqule idolo ukuze wenze i-90º angle kunye nomgangatho. Emva kokugqiba inani lokuphindaphinda okucetyiswe ngumqeqeshi, kufuneka utshintshe umlenze wakho kwaye uphinde uluhlu.