TRX Loop Workouts

Li-loops tsa TRX ke mokoetlisi ea hloahloa oa lapeng ho u thusa ho matlafatsa mesifa ea hau, ho aha mamello, ho chesa mafura le ho lula o lekana. Li-loops tsa TRX li sebetsa mesifa ea masapo a 'mele oohle' me e loketse ba qalang le baatlelete ba tsoetseng pele. Molemo o ka sehloohong ke hore li felisa ka ho feletseng mojaro oa axial mokokotlong, o hanyetsanang le batho ba nang le likotsi le mathata a tsamaiso ea mesifa.

Melemo le likotsi tsa TRX

Melemo ea mantlha ke ho ba sieo ha axial load, polokelo e loketseng (likonopo, ho fapana le li-barbells le li-dumbbells, li nka sebaka se fokolang haholo) le palo e kholo ea boikoetliso bakeng sa ba qalang le batho ba koetlisitsoeng (calorizer). Leha ho le joalo, TRX ha se sehlahisoa se fumanehang hohle se loketseng batho ba nang le likotsi, tsa lilemo tsohle le mekhahlelo ea boima. Batho ba nang le likotsi tse mpe tsa mokokotlo kapa manonyeletso a mangole ba ke ke ba sebelisoa le eona. Ho tla ba thata bakeng sa batho ba sa rutehang le ba nonneng haholo. Pele o qala lithuto, o lokela ho botsa ngaka ea hau.

U hloka ho ba le litebello tsa 'nete - u ke ke ua haha ​​mesifa kaha e hloka koetliso ea ho hanyetsa' me u ke ke ua bona likotoana ka mpeng ho fihlela u fetola tsela eo u jang ka eona. Empa hona ha ho felise boleng ba TRX, ho e etsa e 'ngoe ea lisebelisoa tse sireletsehileng ka ho fetisisa le tse ntle ka ho fetisisa tseo o ka koetlisang ka tsona maemong afe kapa afe - lapeng le kantle.

Lihokelo tsa TRX bakeng sa maemo a fapaneng a koetliso

Ho na le maemo a mararo a mantlha a koetliso - ea qalang, ea koetlisitsoeng le ea tsoetseng pele.

Ba qalang ke batho ba sa tsoa qala ho ikoetlisa. Ba lokela ho khetha mekhatlo e bonolo ka ho fetisisa eo ba ka e etsang ka nepo. Mohlala, li-squats tse nang le loops, marokho a marang-rang, li-push-up tse nang le maoto ka likonopo, li hula sefubeng. Ikoetlise makhetlo a 2-4 ka beke. Sebelisa mokhoa o bonolo oa ho seta le ho pheta-pheta - ha ho li-supersete, ha ho na selikalikoe ebile ha ho na mesifa e sebetsang ho hloleha. Ho hotle ho kenyelletsa boikoetliso ba 'mele ha u ikoetlisa. Haeba li-push-up li le thata, etsa joalo u khumame ka mangole.

Batho ba koetlisitsoeng bakeng sa litheko tsa TRX ba ka sebelisa likhetho tse rarahaneng tsa boikoetliso. Lunges le squats ka leoto le le leng, li-push-up tse nang le leoto le le leng, lits'oants'o tsa Australia ka botlalo li lokela ho theha motheo oa lenaneo. Ba koetlisitsoeng ba ka sebelisa mekhoa e rarahaneng, ba qapa boikoetliso li-supersets, li-trisets kapa masakaneng, hape ba eketsa mefuta e meng ea mojaro. Kakaretso ea koetliso ea TRX e lula e ts'oana - makhetlo a 2-4 ka beke, empa ho sena o ka eketsa matsatsi a koetliso ea Cardio, ho sesa le mesebetsi e meng.

Boemo bo tsoetseng pele bo u lumella ho sebelisa mekhatlo e rarahaneng le ho feta - li-push-up tsa TRX, mats'oafo a Bulgaria, ho hula ka letsoho le le leng le ho hula. Koetliso ea ba tsoetseng pele e matla ho feta ea ba koetlisitsoeng. Mona o ka sebelisa lihlopha tse rarahaneng, ho etsa sete khahlanong le nako, ho eketsa palo ea ho pheta-pheta ka ho ikoetlisa ka 'ngoe, le mekhoa e meng ea tsoelo-pele. Makhetlo a koetliso bakeng sa boemo bo tsoetseng pele ke ho ikoetlisa ka 4-6 ka beke.

Ka tloaelo e tloaelehileng, phetoho ho tloha boemong bo bong ho ea ho bo bong e nka karolelano ea libeke tse 12.

Boikoetliso ba TRX

Ha re thathamiseng boikoetliso ba mantlha ho tloha ho bonolo ho isa ho bo rarahaneng

• Maoto le likotlo: Li-squats le mapheo a ts'ehetsang likonopo, borokho ba gluteal, mapheo a mahlakoreng, mats'oafo a Bulgaria, squats ka leoto le le leng, King deadlift.
• Mesifa ea morao: Ho hula sefubeng, lithupa tsa 'mele, li-alligator, ho hula ka pele, li-Y-hula, mela e letsoho le le leng, mekato ea fatše ea Australia.
• Sefuba: Li-push-up tsa TRX li eme, li sutumelletsa fatše (maoto ka har'a likoti), ho hula matsoho, ho hula ka TRX, ho sutumetsa ho tloha fatše (matsoho a likonopo).
• Mesifa ea mahetla: Y-ho ikatisa, shebella ka ho koeteloa ha letsoho le le leng, T-breeding.
• Mesifa ea matsoho: katoloso le ho phethoha ha matsoho letsoapong.
• Mesifa ea mantlha: Plank, Pivot Plank, Crunch Dips, Climber, Reverse Climber, Fold, Spiderman.

Ho ikoetlisa ho feta moo o ho tseba le ho ho etsa, ho molemo. Boikoetliso ba mantlha bakeng sa sehlopha ka seng sa mesifa bo ka fumanoa livideong tse latelang.

Boikoetliso bakeng la maoto, mahetla le abs bo ka bonoa sekotong sa video "TRX Loops - Ho ikoetlisa ka katleho bakeng sa maoto, abs le mahetla" ('Mele oa Hao oa Kelello):

Boikoetliso bakeng sa sefuba le morao u ka bo bona ho tsoa sekotong sa video "Boikoetliso ba TRX bakeng sa sefuba le morao hae le kantle" ('Mele oa Hao oa Kelello):

Hopola hore li-TRX li bolokehile, empa ha li fane ka tiiso ea tšireletso khahlano le kotsi nakong ea boikoetliso bo sa lokang. Ithute mokhoa ona pele o qala ho ikoetlisa.

Mohlala oa koetliso ea ba qalang

Pele o qala karolo e kholo, etsa e 'ngoe e bonolo ea boikoetliso ba' mele le boikoetliso ba 'mele joaloka li-squats, ho sutumetsa mangole, mats'oafo, ho feto-fetoha le maemo a fapaneng.

Ho boloka mmele oa hau o sa tloaela mojaro, palo ea ho pheta-pheta kapa ho beha e tla fetoha beke le beke:

Beke ea 1: 3 lihlopha tsa li-reps tse 8

Beke ea 2: 3 lihlopha tsa li-reps tse 10

Beke ea 3: 4 lihlopha tsa li-reps tse 10

Beke ea 4: lihlopha tsa 4 tsa reps tse 12.

Boikoetliso ka bobona bo na le boikoetliso bo latelang:

1. Li-squats;
2. Borokho bo khanyang;
3. Litakatso tsa sefuba;
4. Li-push-up tse emeng;
5. Li-dilution;
6. Plank (maoto ka likonopo).

Qetella boikoetliso ka ho otlolla mesifa eohle e sebetsang.

Kamora ho ikoetlisa khoeli, o ka nka sebaka sa boikoetliso bo bobebe ka likhetho tse ling tse thata kapa oa eketsa mekhoa e mecha lenaneong.

Haha boikoetliso ba hau holima 'mele oa motho ka nako e le ngoe. Sena se tla u thusa ho chesa likhalori tse ngata, ho ntlafatsa le ho ntlafatsa mokhoa oa hau oa ho sisinyeha, ho ntlafatsa mamello ea mesifa le ho ea sehlopheng se secha sa koetliso (calorizator). Ha ho na ho ikoetlisa ho hongata qalong ea sehlopha sa hau, empa u se ke oa nyahama. Ho qala ka metsamao e bonolo, o tla tseba phapang e rarahaneng ho feta nako. Ntho e ngoe le e ngoe e na le nako ea eona, ho bohlokoa haholo, mamello le koetliso e tloaelehileng.