Ho tsebahala ho loketseng ha TRX (Kakaretso ea Boikoetliso ba 'Mele), eo ka lerato e bitsoang "Tirex" tikolohong ea lipapali, ho hopotsa sebopuoa se matla le se mabifi sa tlhaho - Tyrannosaurus.
Lebitso lena la bosoasoi, le fuoang sesebelisoa sa lipapali, ho hlakile hore le laoloa ke takatso ea motho ea ho kenya sebopuoa sena se makatsang ho ba qothisanang lehlokoa le sona: "hore o be matla, o hloka ho loana le mohanyetsi ea u phahametseng."
Melemo ea koetliso ka litheko tsa TRX
Lentsoe la Senyesemane "resistance" ka lebitso la lona le atolositsoeng le bolela ho hanyetsa. Ka ntle, moralo o ts'oana le rabara e tsebahalang ea lipapali, e bakang pherekano lipakeng tsa tse peli. Empa, ho fapana le rabara, "Tirexes" e entsoe ka mabanta (mela ea pele ea parachute) ea matla a eketsehileng.
Melemo ea mantlha ea sesebelisoa sena sa lipapali e bitsoa:
- polokeho - bala feela ka boima ba 'mele oa hao;
- tlhoko ea khokahano e eketsehileng ea motsamao, ka lebaka la ho ba sieo ha tšehetso e thata kapa sehokelo;
- ntlafatso e mengata ea ho sebelisana ha mesifa.
Ka ho etsa moetlo o tloaelehileng le TRX, 'mele oohle oa koetlisoa, eseng sehlopha se le seng sa mesifa.
Katleho ea lihokelo tsa TRX
Moralo o tenyetsehang oa sesebelisoa sa koetliso o emisitsoe o na le litšobotsi tsa ona, o siea letšoao ho khetho ea mofuta oa koetliso.
U hloka ho utloisisa ka ho hlaka:
- ho leka-lekanya ho tlamang leha o etsa boikoetliso bo bonolo;
- Tšebelisano ea mosebetsi oa li-ligamente, li-tendon, tsamaiso eohle ea mesifa;
- tharollo e sebetsang bothateng ba nts'etsopele e rarahaneng le ntlafatso ea 'mele.
Baatlelete ba bangata ba hlokomela ts'ebetso e phahameng ea T-gadget bakeng sa botebo ba likarolo tsa mesifa. Bakeng sa basebelisi ba li-novice, mojaro o fokotsoang mokokotlong o bapala karolo e kholo.
Na boikoetliso ba TRX loop bo ka nka sebaka sa boikoetliso?
Koetliso ea pele e ea amoheleha lapeng, ho hloa lithaba, ho nka maeto: e ka ba moo u leketlisang hakisi teng. Lihokelo li ka hokelloa leboteng la Sweden, li koetsoe ka lemati, li akheloa holima bareng e rapameng, e leng lekala. Lisebelisoa tse bobebe tse bobebe li lumella "dinosaur" ho tsamaea le motho ea e ratang.
U ke ke ua nka li-barbell kapa li-dumbbells tseo u li ratang ka mokotleng oa hau, 'me li-Tirexes li loketse ho theha kapa ho boloka sebopeho sa mmele o phethahetseng kae kapa kae le neng kapa neng.
TRX loops - boitlhakiso ba mantlha
Ha ba se ba amohetse phetoho e ncha, baatlelete ba litsebi, bakoetlisi, boikoetliso ba 'mele ba ile ba qala ho leka, ba kopanya bokhoni bo sebetsang le mokhoa oa boiqapelo. Kajeno ho na le malebela, liphetolelo le liphetoho tse ngata tsa motsamao ona o bonolo libakeng tse fapaneng tsa 'mele.
- Ka morao. I. leq. (Sebaka sa ho qala): ho ts'oara lihokelo, nka mohato ho ea pele, sekamisetsa 'mele morao ho 45 ° ho ea fatše. Etsa li-pull-up matsohong a hau ("ho soka").
- Sefubeng. I.p. Tsepamisa maikutlo ho matsoho a otlolohileng, ho hatela pele. Abela litebele tsa hao kantle, u kobise litsoeng. Se ke oa ama mela.
- Mahetla. IP: e ts'oanang le ntlha ea 1. Ho hasanya matsoho a rona mahlakoreng, ho a phahamisa.
- Maoto. IP: khutlela morao, 'mele o khelohile hanyane, matsoho a otlolloa pele, maoto a hatelloa fatše. Li-squats.
- Lihlomo. Tšoara lipeisi ka liatla tsa hau li shebile holimo. Ho hula.
- Matsoho (mabitso a mang: tobetsa, koba li-biceps). IP: joalo ka ha ho le joalo 2. Etsa li-push-up, u se ke ua otlolla likhaka tsa hao mahlakoreng.
Ho kgothaletswa ho etsa li-2-4 tsa li-10-15 reps. Ho hema: boiteko - exhale, motsamao o khutlisetsang morao - inhale.
Litlhahiso le likarolo tse akaretsang
"Tirex" e lokela ho sebelisoa feela kamora ho futhumala ha mesifa.
- Ho matha habobebe kapa ho matha sebakeng.
- Li-gymnastics tse kopaneng.
- Matšoao a otlolohileng.
- Ho futhumatsa ho silila (ho ikoetlisa) nakong ea ts'ebeliso ea ts'ebetso ea simulator.
Lenaneo (ho tloha mekhatlong e bonolo ho ea koetlisong e ikhethang) le khethoa ho nahaneloa litšobotsi tsa motho ka mong. Tšusumetso ea kelello, takatso, boits'epo, li tla ba bohlokoa haholo.
Morao koetliso le TRX loops
Sehlopha sa boitlhakiso bakeng sa mesifa ea morao se ipapisitse le sepheo:
- kalafo e le hantle;
- ntlafatso ea bophelo bo botle ka kakaretso;
- ho aha boima ba mesifa dibakeng tse itseng.
Karolo e ka morao ea 'mele e khetholla bothata ba ho bolaoa, hammoho le litsoeng le litebele mahlakoreng.
Phello e ntle e bonoa kalafo kapa thibelo ea maloetse a mokokotlo, molumo oa eketseha, mesifa ea corset ea matlafala.
Raised Reverse Row TRX
Ena ke phapang e rarahaneng ea motsamao o hlalositsoeng kaholimo ho ntlha ea 1. Haeba oe etsa ka mojaro o phahameng, 'mele o lokela ho beoa haufi le fatše,' me litebele li lokela ho hasana ka hohle kamoo ho ka khonehang ha li hula. Ha e khothalletsoe ho ba qalang.
Ho tsamaisa boikoetliso ka mokhoa o itseng, o hloka ho koba maoto.
Khutlisa hula-morao ho TRX
Ho ea ka litsebi tse ling tsa lisebelisoa tsa lipapali, boikoetliso ba mofuta ona bo lumelloa ho ithutoa boinotšing. Tsitsipano e utluoa ke mesifa ea mantlha (e ikarabella bakeng sa boemo bo tsitsitseng ba noka, letheka, mokokotlo), matsoho a pele, lats le trapezius.
Lenaneo la koetliso bakeng sa ba qalang
Haeba batho ba bangata ba tšaba ho etela jimi ka lekhetlo la pele ka lebaka la boitšepo bo tlase, ba lokela ho tseba hore Tirex e teng bakeng sa boemo bofe kapa bofe ba boikoetliso. U ipehela taelo, u tseba mekhoa le litataiso tsa mantlha, matla, khatello ea maikutlo, palo ea mekhoa le makhetlo.
Ho qala lihlopha, o lokela ho:
- nahana ka molao-motheo oa butle-butle;
- tebello e itekanetseng ntle le ho utloa mesifa halofo e 'ngoe le e' ngoe ea hora;
- kena hantle le ho tsoa mohahong;
- qoba ho fetelletsa.
Lithuto tsa pele ha lia lokela ho feta metsotso e 30.
Ho tsoala matsoho
Nka mohato morao, sekamisetsa 'mele pele. U ka e etsa ka mekhoa e 'meli: ho tloha matsohong a otlolohileng kapa ho koba litsoeng. Mojaro o moholo o ea ho abs le sefuba.
Squat ka leoto le le leng
"Sethunya". Mofuta o rarahaneng oa squats, o hlalositsoeng serapeng sa 4. Leoto le le leng le lokela ho otlolloa pele, le ts'oanang le fatše.
Lunges le TRX
Boikoetliso bo sebetsang hantle ba leoto le mmele. Liropeng ka bobeli, u eme u kentse mokokotlo ho tsona, tlama leoto le le leng, ho le leng u etse squat e felletseng.
Ho hula letsoho le le leng
Nka mehele ka bobeli ka letsoho le le leng, u nke mohato pele, u sekame morao. Hula ka ho koba setsoe. E khothalletsoa bakeng sa mesifa ea morao-rao, torso, biceps. Ts'ebetso e matla ha e kenye li-jerks tsa tšohanyetso.
Mananeo a ho ikoetlisa a TRX Loop
Bakeng sa maemo a fapaneng, ho na le mefuta e fapaneng ea mananeo a tloaelehileng:
- bakeng sa ho aha boima ba mesifa;
- bakeng sa ho omisa 'mele;
- mantlha.
Boholo ba baatlelete ba bolela hore TRX feela e ke ke ea fihlela litholoana tse potlakileng. Ntlafatso efe kapa efe e lokela ho tšoaroa ka hloko, ho lekola tsohle ka liketso tse sebetsang.
Ho ikoetlisa ka botlalo 'meleng ka metsotso e 30
E chesa ka mokhoa o phethahetseng likhalori tse ngata, e kenya letsoho ntlafatsong ea mefuta ea kantle.
E kenyelletsa ea khale:
- squats;
- "Plank";
- hula-hula;
- li-push up.
Etsa mekhoa e mengata makhetlo a 15.
Arola lenaneo la ho ikoetlisa bakeng sa ho fumana boima ba mesifa
Baetsi ba 'mele, e le molao, ba kopanya koetliso ea TRX le li-dumbbells, kettlebells, litekanyo le li-acrobatics tse ling. Pele, lenaneo le tloaelehileng, leo ntle le lona koetliso e matla e ke keng ea khoneha, le tlameha ho fetoloa bakeng sa TRX.
Lenaneo le tloaelehileng la ho arohana le na le:
- ho tloha mejaro ea mantlha;
- koetliso e arohaneng ea likaroloana tsa thuto (mohlala, ho sotha, ho sotha).
Makhetlo a mararo ka beke o hloka ho sebetsa lihlopha tsa mesifa tse 1-2. Nako e eketsehileng ea phomolo lipakeng tsa li-sets (sets).
Lenaneo la ho omisa 'mele la beke le beke
Lenaneo la motho ka mong le hlophisitsoeng ka ho hlaka le lijo.
Litlelase - makhetlo a 4 ka beke:
- Mantaha - koetliso e akaretsang ea potoloho (T.);
- Labobeli - kakaretso chitja T.;
- Labone - T e matla;
- Moqebelo - matla T.
Ha e etsoe ntle le lisebelisoa le lisebelisoa tsa koetliso ea matla. Hangata ho khothaletsoa lebelo le lekaneng bakeng sa boikoetliso. Likhefu lipakeng tsa li-set li khutsufalitsoe.
Lenaneo la koetliso bakeng sa banana
"Tirexes" e fana ka menyetla e mengata ea ho theha meaho bakeng sa banana, e siea sebaka sa ho nahana.
Mesebetsi ea mantlha e kenyelletsa:
- "Ho hula sekepe" ka moeli oa nako (metsotsoana e 30);
- ho hatisoa ka matsoho a otlolohileng, ho phunya litsoeng (makhetlo a 10-16);
- squat e leka-lekaneng leotong le leng, lengole la le leng le tsamaea tseleng e ka morao;
- "Sprint start" kapa ho phahamisa lengole sefubeng ha u koba 'mele pele (litebele li petelitsoe mahlakoreng);
- ho phahamisa likoti tse rapaletseng ka mokokotlo (tlama lirethe ka likonopo);
- "Plank" ka ho hula mangole ho ea ka mpeng (I. leq. Ka mpeng, tlama likausi ka har'a likonopo).
Liphetho tsa lithuto li tla its'etleha ka ho phehella, ho tloaela ho ja, ho ja, regimen, ponahalo, boima ba pele, le lintlha tse ling tse ikhethileng le tse ikhethileng.
Nalane ea TRX
Ts'ebeliso ea likonopo tse fapaneng, mehele, ho ts'oara matla a koetliso, matjato, mamello ke ea khale joalo ka lefats'e. Ho beha moqhaka oa moqapi hloohong ea moqapi oa mofuta oa bona oa sejoale-joale, American Marine, ke ho inehela mohatong o atlehileng oa papatso ho khothaletsa lebitso. Ha re hlompheng moqapi ea atlehileng ea hlahisitseng mohopolo o motle.
Ehlile, "Tirexes" ha se pheko ea ho hlahisa setšoantšo sa Schwarzenegger e monyane. Ena ke mofuta feela o sebetsang, o bonolo, oa mobile oa boikoetliso ba mini.
