Sihlala sibona ibhanti elastiki exhonyiweyo kwindawo yokuzivocavoca.Le yi-trx ekhankanywe kwisihloko sethu, kodwa ababaninzi abantu abakwaziyo ukusebenzisa le band elastic kuqeqesho.Enyanisweni, inemisebenzi emininzi.Makhe sihlalutye ezimbalwa ngokweenkcukacha.
1.TRX isifuba sokutyhala
Okokuqala lungiselela ukuma.Senza umzimba wonke ngendlela echanekileyo, ingundoqo iqinisa i-pelvis ukuze igcine iqinile, izithende kufuneka zinyathele phantsi, kwaye zombini izandla zibambe i-band elastic grip.
Goba iingalo zakho kancinci, kwaye emva koko ulungelelanise umgama kunye ne-engile phakathi komzimba wakho kunye ne-elastic band.Injongo kukuthintela i-elastic band ukuba ingakhuhla emzimbeni wethu xa sityhala isifuba.
Emva koko wonke umzimba ungqiyame phambili kwaye uthotywe de iingalo zethu kunye neengalo zethu zimalunga ne-90 degrees, kwaye emva koko zityhalwe ngasemva ukuze zibuyele kwimeko yokuma.Ngapha koko, uya kufumanisa ukuba esi senzo siyafana noshicilelo lwebhentshi ecaba, kodwa enye ikufuphi elungisiweyo kwaye enye iFar fixed.
Kwiprojekthi yethu yokutyhala isifuba se-trx, kufuneka silawule amandla ethu kwaye sigcine amandla afanayo, ukuze i-trx isoloko inoxinzelelo olulinganayo.
Kwinkqubo yokuxhomekeka phambili kunye nokutyhala isifuba ukubuyisela umzimba wethu, sinikele ingqalelo ekugcineni i-core tightening kunye ne-hip joint stability.Ungasebenzisi i-hip ephezulu kwaye ungasiphakamisi isithende phantsi.
2.TRX y uqeqesho lwamagama
Esi senzo ikakhulu kukuqeqesha izihlunu zethu zamagxa.Okokuqala jongana nebhanti yoqeqesho, bamba i-elastic band grip ngezandla zombini, gcina i-forearm iguquguquke kancinci phambi kwesifuba.Ekubeni le ntshukumo yintshukumo enye edibeneyo, iimfuno zemisipha yethu yamagxa ziya kuba phezulu.
Ngexesha lokuhamba, i-angle yeengalo ezingaphezulu nezisezantsi zigcinwa zingatshintshi, i-elbow joint isoloko iguquguquka, i-hip joint kunye ne-core ihlala izinzile kwaye igxininiswe, yonke intshukumo ilawulwa ngokukhawuleza, kunye nokunyanzeliswa kwe-band elastic. igcinwe ngokuqhubekayo.
3. TRX ukubheqa
Esi senzo sinokusebenzisa imisipha yomqolo kakuhle kakhulu.Ukuma kwamalungiselelo kuyafana noqeqesho olufana no-y apha ngasentla.Gcina umzimba wakho uzinzile kwaye ujikelise iziko lakho lomxhuzulane umva kancinci.
Kufuneka kuqatshelwe ukuba amagxa ethu amagxa kufuneka aqiniswe ngenkuthalo ukuze kugcinwe ukucwila kunye nokuzinza kweentambo zamagxa, kwaye ugweme ukuma kwamagxa kunye ne-arching back.
Emva koko izihlunu zangasemva zixhamla ngokusebenzayo kwaye zisebenzise amandla, yenza ulwandiso lwamagxa angaphambili kunye nokunyakaza kwe-elbow flexion, kwaye ubeke ingqalelo ekugcineni ukunyanzeliswa kwe-band elastic ngexesha lokuhamba.
Oko kukuthi, ukuphela kokuphela kufuneka kulungiswe, kwaye ungasebenzisi nawaphi na amandla.Xa izihlunu ezingasemva zifikelela kwincopho yazo yokufinyela, sinokunqumama umzuzwana omnye ukuya kwemibini ukuva imeko yokuqina kwezihlunu zangasemva.
4.TRX iintshukumo ezisezantsi
Indawo yokulungiselela iyafana neyesibini kunye neyesithathu yeentshukumo ngasentla, kunye neenyawo zakho ububanzi begxalaba ngaphandle, kunye neenyawo zeenyawo zakho emhlabeni ukuze ugcine ukunyanzeliswa kwebhanti e-elastic.Emva koko ugobe isinqe kunye namadolo.
I-engile phakathi kwethole kunye nomhlaba ihlala ifana.Squat de ithanga kunye nethole lenze i-engile malunga namashumi alithoba degrees.Esi senzo asisebenzisi nje kuphela izihlunu zethu zamathanga, kodwa siphucula ukuzinza kwamadolo kunye namalungu e-ankle.
Ngesi siseko, sinokutshintshela iziko lomxhuzulane ukuya kwelinye inyawo, sitsale olunye unyawo emva kwenzwane, emva koko senze i-lunge squat kunye nomlenze ongaxhaswanga ngasemva, ukwenzela ukuba ukuqeqeshwa komlenze omnye kwanele.
Ndakwazisa kwiintshukumo ezimbalwa ezilula ze-trx ngasentla, kwaye abahlobo abangasaziyo esi sixhobo banokuzama bona ngokwabo.
Ixesha lokuposa: Jul-05-2021