TRX ke mokoetlisi ea khethehileng oa ho emisoa bakeng sa koetliso e sebetsang. Lilemong tse leshome tse fetileng tsa boitlhakiso le litheko tsa TRX li se li tumme lefatšeng ka bophara. Lithuto tse nang le barupeli ba emisitsoeng ba ikoetlisetsang likamoreng tsa boikoetliso, le hae.
Re u fa khetho e ikhethileng ea boikoetliso ba 60 TRX bakeng sa mpa le mokokotlo, matsoho le mahetla, lirope le marao.
Boikoetliso bo holimo ba 60 le TRX
Ha e le hantle TRX ke lebitso la moetapele ea itseng oa ho emisoa ha moetsi (joalo ka liteki tsa Adidas). Empa hajoale TRX e fetohile lebitso la ntlo, e fana ka maikutlo a lebitso le akaretsang la boitlhakiso bohle le lits'oants'o tsa ho fanyeha. Ho ikoetlisa le TRX eseng feela ho fapanya boikoetliso ba hau, empa hape ho tla thusa ho eketsa matla le mamello, nts'etsapele koetliso e sebetsang ho ntlafatsa boleng ba 'mele.
TRX: tlhaiso-leseling eohle e nang le thuso
Melemo ea koetliso le TRX:
- U ka e etsa ka TRX ka tlelaseng ea boikoetliso le lapeng (lisebelisoa li khabane haholo ebile li bonolo). Le ho etsa seterateng.
- Lihlopha tsa TRX li loketse maemo ohle a boiphihlelo: ho na le boikoetliso bo bonolo bakeng sa ba qalang le ho ba thata ho ba tsoetseng pele.
- Ho ikoetlisa ka TRX ho sebetsa hantle bakeng sa ho matlafatsa corset ea mesifa le ntle le litlamorao tse mpe mokokotlong.
- Nakong ea boikoetliso le TRX o ka fetola mojaro habonolo ka ho fetola sekhutlo le boholo ba motsamao.
- Ho ikoetlisa le TRX ho etsa hore 'mele oohle o sebetse ka nako e le ngoe: o ke ke oa sebetsa feela sebakeng se shebiloeng, empa hape o kenye lihlopha tse eketsehileng tsa mesifa ho boloka botsitso.
Khetho e khethiloeng ea boikoetliso le TRX e tla u thusa ho itokisetsa lenaneo la koetliso. Haeba u sa tsebe hore na u qalelle kae, karolong ea bobeli ea sengoloa u tla fumana moralo oa lithuto tse 3 tse lokiselitsoeng hantle le TRX: bakeng sa maemo a koetliso, a mahareng le a tsoetseng pele.
Litšoantšo tsa litšoantšo li potlakisa tšebetso ea ho ikoetlisa. Hopola hore boikoetliso le TRX u hloka ho e etsa ka hloko le ka taolo e felletseng. Etsa boikoetliso ka boleng, eseng ka lebelo. Nakong ea sehlopha leka ho boloka mpa e le thata, e otlolohile, mahetla a le tlase, marao a tsitsipane.
Ho ikoetlisa le TRX bakeng sa 'mele o kaholimo
1. Ho koba matsoho holim'a li-biceps (Bicep Curl)
2. Ho otlolla matsoho holim'a li-triceps (katoloso ea Tricep)
3. Li-pushup tsa TRX (Sututsa)
4. Pushup bakeng sa triceps (Tricep tobetsa)
Haeba u fetola hanyane lehlakoreng le boemo ba matsoho, mojaro o tla fetoha.
5. Sekho-se-Push-UPS (Mountain Climber Pushup)
6. E fetoha ka ho hula (TRX Twist)
7.Ts'ebetso e emeng (TRX Row)
8. Hula e holimo (mola o phahameng)
9. Ho tsoala ka matsoho (Reverse Fly)
10. Otlolla boemong ba tafole (Lethathamo la Tafole)
11.Moqomo push-baholo (ina)
12. TRX pullover (sesepa)
13. Hula (hula)
14.Tilts le TRX (Hoseng Hoseng)
15.Ho tsoela pele (Rola)
Ho ikoetlisa ka TRX bakeng sa mokokotlo (mpa, morao)
1. Plank e tsitsitseng (ea mantlha)
2. Plank hodimo-tlase Plank (Holimo le tlase)
3. Ho theola litsoeng (Ripper)
4. Ho hloa thaba ka ho potoloha (Crisscross climber)
5. Mangole (Tuck Tuck)
6. Ho phahamisa likoti (Pike)
Kapa mona mefuta e fapaneng:
7.polanka e tsitsitseng litsoeng (Forearm Plank)
8. Plank Saw Plank (sakha)
9. Ho hloella mapolankeng ka litsoeng (Forearm Plank Climber)
10. Lehlakore lehlakore (Lehlakore le lehlakoreng)
11.Karolo ea lehlakore litsoeng (Forearm Side Plank)
12. Potoloho ea 'mele ka lepolankeng le lehlakoreng (Side Plank Reach)
13. Ho phahama ha marao ka lepolanka le lehlakoreng (Lehlakoreng la Lehlakore)
14. Sotha ho lehlakoreng lehlakoreng (Side Plank Crunch)
15. Leoto le kobehileng (Leg Curl)
16.baesekele (baesekele)
17. E fetola mmele o emeng (Russian Twist)
Ho ikoetlisa bakeng sa lirope le likoti
1. Sehlopha (Sehlopha)
2. Li-squats tse nang le ho qhoma (Plyo Squat)
3. Sethunya squat (Sethunya squat)
4. Lunge ka leoto le leketlisitsoeng (Suspended Lunge)
5. Marangoana a mang (a mang a mang)
6. Matšoafo a Plyometric (Plyo lunge)
7. Ho tlola joalo ka senqanqane (TRX Forg)
8.Lunge ka tsela e kopaneng (Lunge la sefapano se phaphametseng)
9. Ho pharalla ho pharalletseng lehlakoreng (Wide Jump)
10.Lunge ka teka-tekano (Lunge le Phaphameng)
11.Lunge ea plyometric e nang le botsitso (Floating Lunge Jump)
12. Sekhahla sa ho matha (Sprinter Start)
13. Marikhoe a lehlakoreng
14.Lunge le leoto le leketlisitsoeng (Li-suspension tse emisitsoeng)
15.Lefti phahamisa (Deadlift)
16. Borokho ba TRX (Borokho)
17. Ho phahama ha marao (Hip Raise)
18. Phahamisa leoto lehlakoreng le leng (Adductors)
19. Ho phahamisa maoto ka mokokotlong (Ba emisitsoeng ba emisang letsoho)
20. Ho phahamisa maoto ka mahlaahlela (Reverse Suspended abductors)
Boikoetliso bakeng sa mmele o hodimo le tlase
1. Li-Burpe tse ling (Burpee)
2. Li-squats tse nang le pompo (Tšoara 'me u Finyelle)
3. Alpinist (Thaba ea Lithaba)
4. Ho matha ka tsela e otlolohileng (Hamstring Runner)
5. Leoto le le leng la reverse leoto (Reverse Plank Leg Raise)
6. Push-UPS + hula-up mangole (Sutumelletsa + Knee Tuck)
7. Push-UPS + ho phahamisa likoti (Sututsa + Peak)
8.Lepolanka la ho tsamaea (Tsamaea lepolankeng)
Ke leboha liteishene tsa youtube tsa gifs: Li-Shortcircuits tse nang le Marsha, Bcntraining, Max's Best Bootcamp, Alex Porter, Tony Cress.
Lesela: mokhoa oa ho etsa + 45 variants
Morero o itokiselitseng oa koetliso, TRX
Haeba u batla ho qala ho ikopanya le TRX u le mong 'me u sa tsebe hore na u qalelle hokae, fana ka moralo o itokiselitsoeng oa ho ikoetlisa bakeng sa boemo ba ba qalang, ba lipakeng le bo tsoetseng pele. Lithupelo li tla etsahala ka mekhahlelo e mengata ho potoloha ka metheo e menyenyane lipakeng tsa boikoetliso. Sehlopha sa metheo e joalo ea karohano se tla u thusa ho chesa mafura, ho matlafatsa mesifa le ho tiisa 'mele.
Ho ikoetlisa ka holimo ho 10 TRX ho youtube
U ka fetola boikoetliso ba moralo ka TRX ka boikhethelo ba eona, ntle le boikoetliso bo bonahalang bo sa tšoanelehe ho uena. Le uena u ka khona fetola nako eohle ea ho ikoetlisa, palo ea likhahla, nako ea ho ikoetlisa le khefu. Na u na le nako ea boiketlo, empa hopola hore 'mele o hloka ho utloa mojaro mme kamora ho ikoetlisa o lokela ho ikutloa o khathetse hanyane.
Haeba boikoetliso bo etsoa ka mahlakore a fapaneng, ho potoloha ea pele, ikoetlise ka lehlakoreng le letona, ho potoloha ea bobeli - ka ho le letšehali. Haeba u ikutloa hore boikoetliso bo bong bo u utloisa bohloko manonyellong (mohlala, mangole, manonyeletso, litsoeng), u se ke ua bo kenya lenaneng la lithupelo tsa TRX kapa ua kenya mofuta o bobebe oa ts'ebetsong.
Rala le ho ikoetlisa ka TRX bakeng sa ba qalang
Lekhetlo la pele:
- Leoto le kobehileng (Leg Curl)
- Polasetiki e tsitsitseng litsoeng (Forearm Plank)
- Squat (squat)
- E fetola 'mele o emeng (Russian Twist)
- Ho phahama ha makoala ka lepolanka le lehlakoreng (Lehlakoreng la Lehlakore la Plank)
Potoloho ea bobeli:
- Ho matha ka tsela e otlolohileng (Hamstring Runner)
- Ho tsoala ka matsoho (Reverse Fly)
- Borokho ba TRX (Borokho)
- Lehlakoreng lehlakore (Lehlakoreng le lehlakoreng)
- Lunge ka leoto le emisitsoeng (Suspended Lunge)
U ka etsa boikoetliso bona joang le TRX bakeng sa ba qalang?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30, roba metsotsoana e 15
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ea metsotso e 3.5
- Kakaretso ea bolelele ba boithapollo: ~ metsotso e 17
Rala le ho ikoetlisa ka TRX bakeng sa boemo ba lipakeng
Lekhetlo la pele:
- Plyometric lunge e nang le botsitso (Floating Lunge Jump)
- Ho koba matsoho holim'a li-biceps (Bicep Curl)
- Alpinist (Thaba ea Thaba)
- Ho phahamisa maoto ka mokokotlong (Ba emisi ba emisang letsoho)
- Plank Saw Plank (sakha)
Potoloho ea bobeli:
- Li-squats tse nang le ho qhoma (Plyo Squat)
- Plank holimo-tlaase Plank (Holimo le tlase)
- Ho otlolla matsoho holim'a li-triceps (katoloso ea Tricep)
- Baesekele (Baesekele)
- Leoto le le leng la reverse leoto le le leng (Reverse Plank Leg Raise)
Lekhetlo la boraro:
- Lunge diagonally (Cross Lating Lunge)
- Potoloho ea 'mele ka lepolankeng lehlakore (Side Plank Reach)
- Ts'ebetso e emeng (TRX Row)
- Li-squats tse nang le pompo (Tšoara 'me u Finyelle)
- Mangole (lengole Tuck)
U ka etsa boikoetliso bona joang le TRX bakeng sa boemo ba lipakeng?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30, roba metsotsoana e 15
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ~ metsotso e 3.5
- Kakaretso ea nako ea koetliso: ~ 26 min
Rala boitlhakiso le TRX ho ea pele
Lekhetlo la pele:
- Sututsa -UPS + mangole a hulang (Sutumetsa + Knee Tuck)
- Matšoafo a Plyometric (Plyo lunge)
- Climber ka lepolanka litsoeng (Forearm Plank Climber)
- Lunge ka leoto le emisitsoeng (Li-Side Lunges tse emisitsoeng)
- Sotha ho lehlakoreng lehlakoreng (Side Plank Crunch)
- Ho phahamisa likoti (Pike)
- Leoto la ho tsamaea (Walk the Plank)
Potoloho ea bobeli:
- Ho tlola joalo ka senqanqane (TRX Forg)
- Li-pushup tsa triceps (Tricep tobetsa)
- Ho phahamisa maoto ka mahlaahlela (Reverse Suspended abductors)
- Theola litsoeng (Ripper)
- Sprinter (Qalo ea Sprinter)
- Hula (hula)
- Sethunya squat (sethunya squat)
Lekhetlo la boraro:
- Li-Burpe tse ling (Burpee)
- TRX pullover (sesepa)
- Ho phahamisa maoto ka lehlakore le leng le le leng (Adductors)
- Push-UPS + ho phahamisa mekotla (Sututsa + Peak)
- Ho phahama ho pharalletseng ka lehlakoreng le leng (Jump Jump)
- Motho ea hloang lithaba ka ho potoloha (Crisscross climber)
- Etsolla push-baholo (ina)
U ka etsa boikoetliso bona joang le TRX bakeng sa se tsoetseng pele?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 45, roba metsotsoana e 15
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ~ metsotso e 7
- Kakaretso ea bolelele ba boithapollo: ~ metsotso e 45
TRX - lisebelisoa tsa lipapali tse loketseng, tse sebetsang hantle le tse thusang haholo, ka lebaka leo u tla tseba ho hula 'mele le ho matlafatsa mesifa ea matsoho, mahetla, mokokotlo, mpa, marao le maoto. Ho ikoetlisa khafetsa le TRX ho ke ke ha ntlafatsa palo ea hau feela, empa hape ho tla o thusa ho ntlafatsa khokahano, matla, teka-tekano le mamello.
Sheba hape:
- Sethala sa mehato ea bohato: hobaneng ha ho hlokahala litlhahlobo tse 20
- Sehlopha sa boikoetliso: ke eng, hobaneng ho hlokahala litlhahlobo tse 40
- Mokoetlisi oa maqhubu: bokhoni ke eng
- Bike: katleho ke eng