6 TRX zaɓuɓɓukan motsa jiki da fa'idodi masu mahimmanci

Wadatacce

• Babban fa'idodi
• Motsa jiki na TRX
• 1. Gyarawa
• 2. Tsugunnawa
• 3. Ciki tare da lankwashe kafa
• 4. Biceps
• 5. Triceps
• 6. Kafa

TRX, ana kuma kiransa tef na dakatar, wata na'ura ce da ke ba da damar gudanar da atisaye ta amfani da nauyin jiki kanta, wanda ke haifar da babban juriya da ƙara ƙarfin tsoka, ban da inganta wayar da kan jama'a da haɓaka daidaito da ƙarfin zuciya.

Horarwar da aka dakatar, wanda shine nau'in horon da ake yin motsa jiki akan TRX, dole ne ƙwararren masanin ilimin motsa jiki ya nuna shi bisa ƙimar mutum da matakin horo, ban da malami yana iya ba da umarnin don ƙara ƙarfi motsa jiki kuma suna da ƙarin fa'idodi.

Babban fa'idodi

TRX wani kayan aiki ne wanda ake amfani dashi ko'ina cikin horo na aiki, saboda yana bada damar fahimtar atisaye da yawa tare da ƙarfi daban-daban. Babban fa'idodin horo tare da TRX sune:

• Ofarfafa mahimmin, waɗanda sune tsokoki na yankin ciki;
• Strengthara ƙarfin tsoka da juriya;
• Stabilityarin kwanciyar hankali na jiki;
• Abarfafa haɗin gwiwa;
• Flexibilityara sassauci;
• Yana inganta ci gaban wayar da kan mutane.

Bugu da kari, dakatarwar horon na iya inganta karuwar karfin bugun zuciya da sanyaya jiki, tunda aikin motsa jiki ne gaba daya. Duba sauran fa'idodi na aikin motsa jiki.

Motsa jiki na TRX

Don yin horon da aka dakatar a kan TRX, tef ɗin yana buƙatar haɗawa zuwa tsayayyen tsari kuma cewa akwai sarari a kusa da shi don gudanar da aikin. Bugu da kari, ya zama dole a daidaita girman kaset din gwargwadon tsayin mutum da motsa jikin da za a yi.

Wasu daga cikin atisayen da za'a iya aiwatarwa akan TRX ƙarƙashin jagorancin malamin ilimin motsa jiki sune:

1. Gyarawa

Flexion a kan TRX yana da ban sha'awa don aiki a kan baya, kirji, biceps da triceps, ban da tsokoki na ciki, waɗanda suke buƙatar kwangila a duk cikin aikin don kiyaye daidaito da kwanciyar hankali na jiki.

Don yin wannan motsa jiki a kan TRX, dole ne ku tallafawa ƙafafunku a kan abin hannun tef ɗin kuma ku yaɗa ƙafafunku kafada-faɗi kusa kuma ku tallafi hannayenku a ƙasa, kamar kuna yin jujjuyawar al'ada. Sannan lankwasa hannunka, kana kokarin jingina kirjinka a kasa, sannan ka koma yadda kake farawa ta hanyar tura nauyin jikinka zuwa sama.

2. Tsugunnawa

Squirƙirar, ban da kasancewar ana iya yin ta da ƙwanƙwasa da dumbbell, ana iya yin ta a kan TRX, kuma, saboda wannan, dole ne mutum ya riƙe rikodin tef ɗin kuma ya yi tsugunnar. Bambancin squat akan TRX shine tsalle tsalle, wanda mutum yake tsugunne kuma maimakon miƙa ƙafafu gaba ɗaya don komawa matsayin farawa, yayi ƙananan tsalle.

Wannan bambance-bambancen yana sanya motsa jiki kara kuzari kuma yana kara karfi da samun karfin tsoka, yana tabbatar da fa'idodi mafi girma.

3. Ciki tare da lankwashe kafa

Abun ciki akan TRX yana buƙatar kunnawa da yawa na tsokoki na ciki don tabbatar da ƙarin kwanciyar hankali ga jiki da ƙarfi. Don yin wannan zama, mutum dole ne ya sanya kansa kamar zai yi jujjuyawar a kan TRX sannan kuma dole ne ya durƙusa gwiwoyinsa zuwa kirji, yana riƙe jikin a tsayi ɗaya. Bayan haka, miƙa ƙafafu kuma koma matsayin farawa, maimaita motsa jiki bisa ga shawarar malamin.

4. Biceps

Biceps akan triceps shima motsa jiki ne wanda yake buƙatar kwanciyar hankali a cikin jiki da ƙarfi a cikin makamai. Don wannan aikin, mutum na bukatar ya riƙe tef, tare da tafin hannu a sama, kuma a miƙa hannayen, sa'annan dole ne ta / ta sanya ƙafafun a gaba har sai an karkatar da jikin kuma har yanzu hannayen suna miƙewa. Bayan haka, ya kamata ku ja jiki sama kawai ta hanyar murɗa hannu, kunnawa da aiki da biceps.

5. Triceps

Kamar dai biceps ɗin, zaku iya yin aiki da triceps akan TRX. Don wannan, ya zama dole a daidaita tef ɗin gwargwadon ƙarfi da wahalar da ake buƙata kuma a riƙe tef ɗin tare da miƙa hannaye sama da kai. Bayan haka, jingina jikinka gaba ka lantse hannayenka, yin maimaitawa gwargwadon kwatancen malamin.

6. Kafa

Don yin shuɗa a kan TRX, ya zama dole a daidaita jiki da kyau ta hanyar kunna tsokoki na ciki don kauce wa rashin daidaituwa kuma a sami damar yin motsi da matsakaicin amplitude. Don yin wannan motsa jiki, dole ne a goge ƙafa ɗaya a kan tef ɗin kuma ɗayan dole ne a sanya shi a gabansa a nesa wanda zai yuwu a lankwasa gwiwa don yin kusurwa 90º tare da bene. Bayan kammala yawan maimaitawar da malamin ya ba da shawarar, dole ne ka canza ƙafarka ka maimaita jerin.