Sabon Nazari Ya Nuna TRX Ingancin Jimlar Jiki Ne

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Horar da dakatarwa (wanda zaku iya sani da TRX) ya zama babban kayan motsa jiki a kan gaba-gaba kuma da kyakkyawan dalili. Hanya ce mai inganci don kunna jikinku duka, haɓaka ƙarfi, da bugun zuciyar ku, ta amfani da nauyin jikin ku kawai. (Ee, za ku iya yin hakan ba tare da TRX ba.) Amma, har zuwa kwanan nan, akwai ƙananan shaidar kimiyya da ta nuna ainihin tasiri.

Majalisar Amurka kan Motsa Jiki ta so hujja sau ɗaya kuma gaba ɗaya, don haka ta ba da izinin nazarin maza da mata masu lafiya 16 (daga 21 zuwa 71 shekaru) don duba tasirin dogon lokacin horo na TRX. Mutane sun yi aji na 60-minti TRX sau uku a mako don makonni takwas, kuma suna da nau'o'in lafiyar jiki da alamun kiwon lafiya da aka auna kafin da kuma bayan shirin.

Da farko, mutane sun ƙona kusan adadin kuzari 400 a kowane zama (wanda shine saman burin kashe kuzarin motsa jiki na ACE don motsa jiki na yau da kullun). Na biyu, an sami raguwa mai yawa a cikin kewayen kugu, yawan kitsen jiki, da hutun hawan jini. Na uku, mutane sun inganta ƙarfin tsoka da juriyar su, gami da mahimmancin haɓakawa a cikin bugun kafa, danna benci, lanƙwasa, da gwajin turawa. Duk sakamakon da aka haɗasu yana ba da shawarar cewa yin riƙo da shirin horo na dakatarwa na iya rage yiwuwar kamuwa da cututtukan zuciya. (Bugu da ƙari, za ku iya yin shi a ko'ina! Anan ga yadda ake saita TRX a cikin itace.)

Abubuwan da za a tuna: ajin TRX da suka kammala sun haɗa da tazara na ayyukan da ba TRX ba kamar matakan motsa jiki da kettlebell swings, don haka za ku iya jayayya cewa sakamakon ya fito ne daga yanayin ƙarfin ƙarfin-da-cardio yanayin motsa jiki. Hakanan, tare da mutane 16 kawai, binciken bai wuce yawan jama'a ba.

Ko ta yaya, idan kun kasance kuna guje wa masu horar da dakatarwa ko azuzuwan a dakin motsa jiki saboda kuna mamakin, "TRX yana da tasiri?" Amsar ita ce eh.

Gaskiya ne, wasu mutane sun soki horon dakatarwa saboda 1) akwai matsakaicin nauyi don ɗagawa / ja / turawa, da dai sauransu. babban ƙarfi da daidaituwa, wanda zai iya haifar da rauni ba tare da koyarwar da ta dace ba, in ji Cedric X. Bryant, Ph.D. da Babban Jami'in Kimiyya na ACE.

Amma babu ɗayan waɗannan dalilai masu kyau na tsallake dakatarwa; "Ga mutumin da ba shi da gogewa kuma bai san yadda za a canza adadin nauyin jikin da suke da alhakin a cikin motsa jiki ba, suna iya samun wahalar yin aikin daidai," in ji Bryant. Amma yin aiki tare da ƙwararren mai horarwa na iya hana hakan-kawai kar ku yi gwaji tare da abubuwa masu hauka akan TRX ba tare da samun tushen dacewa ba. Kuma ɗaukar lokacin ku akan TRX don gina waɗannan ƙwarewar na iya samun fa'ida mai yawa: "Duk abin da aka tilasta muku ɗaukar nauyin jikin ku a sararin samaniya yana da fa'ida wajen haɓaka ƙarfin aikin mutum, gami da daidaito da kwanciyar hankali" in ji Bryant. (Kuna iya amfani da mai horar da dakatarwa don taimaka muku ƙusa madaidaicin yoga.)

Ga masu ɗaga nauyi masu nauyi waɗanda ke tunanin zai yi sauƙi, sake tunani. Idan ya zo ga ƙalubalanci tsokar ku da nauyi, zaku iya canzawa don saduwa da iyawar ku ta jiki: "Yana ba ku dama iri -iri dangane da canza ƙarfin motsa jiki," in ji shi. "Ta hanyar canza matsayin jiki kawai, kuna da alhakin haɓaka ko rage yawan nauyin jikin ku da nauyi." Kar ku yarda da mu? Kawai gwada wasu burpees na TRX, kuma dawo wurinmu.

Me kuke jira? Samun rataye tare da horon dakatarwa: gwada waɗannan 7 Tone-All-Over TRX Moves don farawa.

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