Trx loops: boitlhakiso bo sebetsang

Ntle le boikoetliso bo etselitsoeng ho sebetsa ka boima ba moatlelete kapa ka litekanyo tse ling, CrossFit hangata e sebelisa boikoetliso bo hlokang litheko tse khethehileng tsa trx. Ke mokhoa o motle oa ho eketsa tse fapaneng mesebetsing ea hau ea boithabiso, ho fana ka khatello ea maikutlo ho mesifa ea hau e tsitsitseng, le ho imolla sistimi ea hau ea methapo ho tsoa litekanyong tse sa lefelloeng tsa mahala.

Sehloohong sena re tla bua ka mokhoa oa ho sebelisa li-loops ho CrossFit, re tla fumana hore na ke mang ea e hlokang le hore na hobaneng, le hore na ho a khonahala ho etsa sesebelisoa sena ka matsoho a rona.

Lihokelo tsa trx ke eng?

Kaho ea lisebelisoa tsena tsa lipapali e bonolo haholo: li-loops tse peli tse bolelele bo fetolehang, mehele e bonolo ea rabara le carabiner bakeng sa ho tiisa.

Haeba u batla ho sebelisa lihokelo tsa TPX lapeng, u ka li lokisa kae kapa kae, u hloka feela sebaka se sa lefelloeng. Mohlala, haeba ho na le mekoallo ea mabota ka foleteng kapa jareteng, e ka ba khetho e ntle haholo ea ho hokela lihokelo tsa TRX. E tla nolofalletsa le ho feta ho fapana bophahamo ba sebaka sa bona.

Li-loops li ntse li tsebahala haholo har'a baatlelete. Kajeno, litoropong tse kholo, hoo e ka bang sebaka se seng le se seng sa boikoetliso bo hlomphehang se na le tsona. Hona ha ho makatse, hobane boholo ba lethathamo lena bo pharaletse haholo:

1. Li-loops li phethahetse bakeng sa ho koetlisa baatlelete ba qalang ba e-s'o ithute ho laola mesifa le ho otlolla nakong ea motsamao.
2. Bakeng sa batho ba nang le mathata a tebileng a mokokotlo, trx loops ke moaho o bolokehileng ka ho fetesisa oa ho sebetsana le mesifa ea mokokotlo, kaha ha e thehe mojaro oa axial mokokotlong.
3. Li-loops tsa TPX li lumella mojaro o itekanetseng oa mokokotlo mokokotlong oa thoracic, o lokisa kyphosis le ho ntlafatsa maemo.
4. Ho sebetsana le boima ba hau ho o fa monyetla oa ho tsitsisa mesifa e sa fumaneng mojaro o matla nakong ea boitlhakiso ba mantlha.

Boikoetliso ba Loop ea TRX

Ho ikoetlisa ka trx loops ho u lumella ho etsa mefuta e mengata e fapaneng ea boikoetliso ba maemo a fapaneng a bothata. Ka thuso ea bona, o ka sebetsana le lihlopha tsohle tsa mesifa ea 'mele ea rona. Re khothaletsa hore o leke ho ikoetlisa ka tlase mme o iponele hore na li sebetsa hantle hakae.

Ho hula likonopo

Ka biomechanical, ho hula holimo ka har'a likonopo ke sefapano lipakeng tsa ho hula ka bareng e tsepameng le ho hula ha sebaka se rapameng ho ea mpeng. Khafetsa boikoetliso bona bo fuoa ba qalang ba e-s'o tsebe ho hula bareng ho matlafatsa mesifa ea bona ea morao.

Lihlopha tse ka sehloohong tsa mesifa ntlheng ena ke latissimus dorsi, mekotla e kamorao ea mesifa ea deltoid le li-biceps.

Mokhoa oa ho hula ka litheko o tjena:

1. Tšoara litlamo tsa rabara 'me u nke boemo ba ho qala: beha maoto a hau kapele hore' mele o sekame ka likhato tse ka bang 45. Boloka matsoho a bapile ka bophara. Mokokotlo o otlolohile, mahlo a lebisitsoe ka pele. Phefumoloha haholo.
2. Ha u ntse u hemela holimo, qala ho etsa mokokotlo, ho leka ho tobetsa likhama tsa hau haufi le 'mele ka hohle kamoo ho ka khonehang le ho kopanya mahetla a mahetla - ka tsela ena mojaro o tla ajoa haholoanyane mesifa ea morao. Etsa motsamao ka molumo o felletseng, ntlheng e kaholimo, litsoeng li lokela ho ba kamora morao haholo. Notlela boemong bona motsotsoana 'me u leke ho kokotella mesifa e kaholimo ea mokokotlo ho feta moo.
3. Ikokobetse, o otlolle matsoho mme o kgutlele boemong ba ho qala.

Li-curls tsa letsoho

Ena ke boikoetliso bo ikhethileng bo reretsoeng ho sebetsana le tlhoro ea li-biceps. Li-biomechanics tsa eona li ts'oana le li-curls tsa Scott tse tsoang li-dumbbells, empa mona ho bonolo haholo ho rona ho tsepamisa mohopolo ho hodiseng khutsufatso ea biceps.

Boikoetliso bo etsoa ka tsela e latelang:

1. Boemo ba ho qala bo ts'oana le bo hulang ka maoto, empa matsoho a lokela ho beoa moqotetsane ebe a lebisa ho uena. Haeba li-biceps tsa hau li se li le matla ka ho lekana, ho molemo ho sebelisa lithupa tse bulehileng (beha monoana oa hau o kaholimo holim'a mohele) ebe o koba letsoho hanyane ho uena - sena se tla hatisa mojaro karolong e ka tlase ea li-biceps.
2. Qala ho phahamisa 'mele ka boiteko ba li-biceps, butle-butle u phahamise litsoeng. Ena ke eona feela boikoetliso ba li-biceps moo re hlokang ho tlisa litsoeng pele le ho fihlela li-biceps ho feta, karolo ea 'mele e ke ke ea lumella ho imeloa haholo ke litsoeng.
3. Tsoela pele holimo, qetellong, matsoho a lokela ho beoa kaholimo ho hlooho, hoo e ka bang boemong ba mokokotlo oa hlooho. Bakeng sa baatlelete ba se nang boiphihlelo ho lekane ho fihla phatleng.
4. Ema motsotsoana ntlheng e kaholimo ho ntšetsa pele konteraka ea bicep e tlase, ebe o khutlela sebakeng sa ho qala.

Li-push-up tse nang le likonopo

Ka ho etsa li-push-up ho li-loops tsa TRX kapa mehele e leketlileng tlaase, o lokisa mesifa ea hau le lisebelisoa tsa ligament bakeng sa boitlhakiso bo thata haholoanyane, joalo ka ho sututsa meheleng kapa matla a tsoang meheleng. Ntle le moo, o sebetsa hantle mesifa ea pectoral, triceps le deltas tse ka pele, mme ho otlolla matsoho a hau ho pharalla hanyane ntlheng e tlase ho etsa hore boikoetliso bo be thata le ho feta, hobane o eketsa likarolo tsa kantle tsa mesifa ea pectoral, joalo ka ha o etsa dumbbell set.

Boikoetliso bo etsoa ka tsela e latelang:

1. Nka boemo ba ho qala: tšoara lipalo tsa rabara tse pharalletseng hanyane ho feta bophahamo ba mahetla 'me u ikhule fatše. Ha mmele oa hau o tšoana hantle le fatše, mojaro o tla beoa mesifeng ea "pectoral". Haeba boemo ba tšekamelo ea 'mele e le likhato tse ka bang 45, karolo ea tau ea mojaro e tla ea mekotleng e ka pele ea mesifa ea deltoid.
2. Ikokobetse ka thello, o inhaling mme o hasanye matsoho hanyane hanyane. Ha o ntse o hasanya matsoho haholo, mesifa ea "pectoral" e tla otlolla ntlheng e tlase. Ha u ntse u phetholla matsoho, leka hore u se ke oa koba litsoeng haholo e le hore u se ke oa imetsa li-triceps haholo. Fapanya boemo ba katoloso ea mehele ho tloha ho sete ho hlopha e le hore e khone ho sebetsana le mesifa eohle ea pectoral.
3. Tšoara motsotsoana ntlheng e tlase. Ho kgothaletswa hore o se ke oa khutlela ka botlalo setulong, empa o tlohe 5-7 cm ea amplitude ebe o notlela sebakeng sena motsotsoana kapa tse peli ho tiisa karolo e kahare ea mesifa ea pectoral ho feta.

Moferefere

Ho CrossFit ho lihokelo, ho bonolo haholo ho ithuta ntho ea mantlha joalo ka sethunya. Lihokelo li sebetsa e le fulurum e eketsehileng mme e re thibela ho oela pele kapa morao. Boikoetliso bo sebetsa hantle bakeng sa mesifa ea quadriceps le gluteus, hape bo ntlafatsa khokahano le botsitso nakong ea li-squats tse tloaelehileng tse nang le bara.

Boikoetliso bo etsoa ka tsela e latelang:

1. Tšoara lintho tse ka bang bophara ba mahetla ebe u nka mehato e seng mekae ho ea tiisa likhoele. Khutlela morao hanyane mme o boloke mokokotlo wa hao o otlolohile.
2. Ho hema le ntle le ho fetola boemo ba mmele, butle butle o theohele tlase. Ho eletsoa hore u etse boikoetliso bona ka bongata bo boholo bo ka khonehang e le hore boemong bo tlase hamstrings e ama mosifa oa namane. Tšoara matsoho ka tieo ho boloka botsitso.
3. Ha u ntse u tsoa, ​​tsoha ho tloha tlase 'me u otlolle lengole la hau ka botlalo.

Likhohlo tsa TRX Loop

Li-loops tsa TRX li ntle bakeng sa ho sebetsana le li-glute ka boikoetliso bo tsebahalang bo bitsoang mapheo. Molemo oa phapang ena ea boikoetliso ke hore ha re hloke ho lekola boemo ba leoto la morao mme re ka tsepamisa mohopolo ka botlalo mosebetsing oa mesifa eo re e hlokang.

Boikoetliso bo etsoa ka tsela e latelang:

1. Nka boemo ba ho qala: lokisa leoto le le leng ka hara mohele, ebe o beha le leng hanyane pele. Re boloka mokokotlo oa rona o otlolohile, re lebelletse pele, ho molemo ho tšela matsoho a rona sefubeng ho etsa hore ho be bonolo ho tsitsisa.
2. Qala ho koba leoto la hao le ka pele, ka nako e ts'oanang u hula leoto la hau la mokokotlo ka hohle kamoo ho ka khonehang - sena se tla holisa mojaro mathekeng. Motsamao o lokela ho ba boreleli le ho laoloa, o lokela ho utloa ho otlolla ha mesifa e sebetsang.
3. Kamora hore o etse lesela le felletseng, kgutlela sebakeng sa ho qala ka ho ntsha moya, o otlolla lengole mme o kgutlisetse leoto la kamorao boemong ba lona ba pele.

Ho tsoala matsoho ho li-deltas tse ka morao

Baatlelete ba bangata ba tobane le bothata bo latelang: mekotla ea morao ea mesifa ea deltoid e arabela hampe mojaro. Leka ho ba "phunya" ka boikoetliso bona, e o lumella ho tsepamisa mohopolo hantle ho khutsufatso e ikhethileng ea li-deltas tse kamorao mme e thusa ho fihlela phallo e ntle ea mali.

Boikoetliso bo etsoa ka tsela e latelang:

1. Nka boemo ba ho qala, joalo ka ka ho hula kapa ho kobeha ha matsoho ho TRX-loops.
2. Qala ho etsa mokoloko o nyolohelang holimo, o otlolla matsoho ka kotloloho mahlakoreng le ho fetola maemo a bona mabapi le 'mele.
3. Tlisa matsoho a hau moleng o le mong le 'mele' me u etse khefu motsotsoana boemong bona ho fokotsa li-deltas tsa morao ka hohle kamoo ho ka khonehang, ebe o khutlela sebakeng sa ho qala. Ho kgothaletswa ho sebetsa ka bongata bo pheta-phetoang - 15 le ho feta.

U ka boela ua bona kamoo li hlalositsoeng, hammoho le liikoetliso tse ling tse nang le li-loops tsa TPX li bapaloang ka har'a video eo re e khethileng.

Ho sebelisa loops ea rabara

Ka ho ts'oanang le boithuto ba boitlhakiso ho TRX-loops, re khothaletsa ho leka sesebelisoa se ts'oanang sa koetliso - litheko tsa rabara. Li entsoe ka latex mme li re lumella ho theha khanyetso e eketsehileng ha re phahamisa projectile. Ka mohlala, tekanyo ea ho hanyetsa mefuta e meng e ka fihla ho 90 kg. Likonopo tsa rabara li ka sebelisoa holong ea boithabiso ha u ntse u etsa CrossFit kapa Fitness, kapa lapeng ha u ntse u phomola thupelong e thata.

Ka thuso ea bona, o ka etsisa mehato e etsoang ka litekanyo ka mokhoa oa li-barbell kapa li-dumbbells, ka mohlala: ho phahamisa li-biceps, ho ikatisa ka li-dumbbells ha u ntse u eme, ho hula sekoti se holimo sefubeng, ho ikatisa ho li-deltas tse ka morao, li-extensions tse nang le mohala oa thapo le tse ling tse ngata. Taba ea mantlha ke ho lokisa lupu ka mokhoa o sireletsehileng le ho pheta motsamao ka nepo ho lintlha tse nyane ka tsela e ts'oanang le eo o ka e etsang ho eona simulator kapa ha o sebetsa le barbell.

Ho na le mokhoa o mong oa ho sebelisa loops ea rabara, e tsebahalang haholo ho phahamiseng matla. Mokhoa ona ke o latelang: sekonopo se hokeletsoe ho barbell, karolo e 'ngoe e hoketsoe ho lenane la lihlahisoa (bencheng ea khatiso, rack squat, jj.). Ntle le litheko tsa rabara, moatlelete o leketlisa boima bo nyane (e ka bang 50% ea nako ea hae e le 'ngoe) mme ka hona o etsa mochini oa khatiso oa benche, squat kapa deadlift. Lepa ea rabara ea tiea ha bare e ntse e phahamisoa ebe e baka khanyetso e eketsehileng e holang ka sentimitara e ngoe le e ngoe ea amplitude. Kahoo, semathi se ithuta ho hlola "matheba a sa boneng" ka metsamao ea mantlha.

Lihokelo tsa trx tsa DIY

Moralo oa simulator o bonolo, 'me haeba u se na monyetla oa ho reka sehlahisoa se nang le lebitso, u ka leka ho etsa li-trx loops ka matsoho a hau. Ntho ea mantlha ke ho fumaneha ha thepa ea boleng bo holimo, ho tsamaisana ha likonopo ka bobeli le ho boloka litekanyo tse nepahetseng. Malebela ke ana ho u thusa ho ikaha simulator ea hau ha ho hlokahala:

1. Bophara bo khothalletsoang ba likonopo ke limilimithara tse 40, bolelele ke lisenthimithara tse 250 - 300. Ka lehlakoreng le leng la theipi ka ngoe o hloka ho etsa lebanta le lenyane, kahare leo o manehang hakisi e nyane ea polasetiki hore theipi e ka hokelloa ho carabiner. Ka lehlakoreng le leng, ho hlokahala hore o thehe marapo a mang a mabeli: bophara bo le bong, bophara ba 25-30 cm, e le hore o ka kenya maoto a hau ho eona, e 'ngoe e patisane - o hloka ho kenya mohele o bonolo oa rabara kapa neoprene ho eona.
2. Ha o etsa marapo, kenya lihakisi, mehele ebe u roka ka mokhoa o sireletsehileng ka nylon e boima kapa likhoele tsa nylon, ho seng joalo sebopeho sena se ke ke sa nka nako e telele.
3. Ntlha e 'ngoe ke ho hlokomela ho fetola bolelele ba sekoti. Ho etsa sena, o hloka ho reka tšepe kapa polasetiki, o e behe bohareng ka sebaka se lekanang ebe o kenya khoele ka eona. Leqheka lena le lenyenyane le tla thusa ho etsa hore selopo e be khutšoane kapa e teletsana.
4. Ntho e bonolo ka ho fetisisa e sala: kenya lihakisi tse peli ka har'a carabiner ebe o hokela nthong efe kapa efe e loketseng. Haeba u se na lebota kapa tšehetso e 'ngoe e tšepahalang lapeng, tsela e bonolo ka ho fetisisa ke ho reka ankora e nang le hakisi ebe u e tiisa leboteng kapa siling.

Meaho ea koetliso ea Crossfit

Kahoo, o ne o se o ntse o utloisisa hore haeba o sebelisa li-trx loops bakeng sa koetliso, boikoetliso ho tsoa le ho tebela ho bobebe ho tla fana ka mojaro o eketsehileng. Re u fa hore u leke meaho e mengata ea li-crossfit e nang le boikoetliso bo joalo ts'ebetsong ea hau ea thupelo.

Shebella video: TRX 6 MOBILITY EXERCISES (November 2024).