TRX, YokeBar, mphete, ndi Kuwombera
Maphunziro a kuimitsa pafupifupi amawoneka ngati mtundu wina wozunzidwa pakati pa zaka zapakati pa nthawi. Mwamwayi, pamene kuimitsa maphunziro kungakhale kovuta, sizowopsa, ndipo mwinamwake ndi mawonekedwe a maphunziro omwe mumadziwa kale. Mwachitsanzo, ngati munayamba mwawona masewera olimbitsa thupi a Olimpiki akukwera m'mphete, mwawona mawonekedwe a msinkhu wa kuimitsa maphunziro akugwira ntchito. Mfundoyi imakhala yosavuta kumva: Kuyimitsa maphunziro kumaphatikizapo zochitika zonse zolimbitsa thupi pogwiritsa ntchito zingwe, zingwe, mphete, zingwe, kapena unyolo womwe umasungidwa kumalo amodzi kapena angapo otsimikizira. Koma funso, ndithudi, ndi chifukwa chiyani wina ayenera kuyesa njira iyi yophunzitsira?
Ubwino Wophunzitsidwa Kukhazikitsidwa
Luke James Masters, mphunzitsi wamkulu ndi Australian Fitness Academy, akunena poyamba kuti asiye kukonzekera luso lothandizira anthu kukhala ndi mphamvu zogwira ntchito. "Mphamvu yogwira ntchito ndi yofunikira pazochitika za tsiku ndi tsiku ndipo imasonyezedwa mu kuimitsa maphunziro pogwiritsa ntchito kuthawa ndege zambiri. Anthu si robot-sitimangopita patsogolo kapena kumbuyo-timatha kusunthira mbali -ndipo kusinthasintha. Kuwukitsidwa kumakulolani kuti mupite kudera lililonse pazigawozi, ndipo nthawi zina, ndege zingapo panthawi imodzi. "
Ndipo ndizo ndondomeko iyi yophunzitsira yomwe imapangitsa phindu lina la kuimitsa maphunziro: Kugwira ntchito ndi kukhazikika. "Sitikulimbikitsanso ntchito zolimbitsa thupi-monga mwachitsanzo, mukamayimitsa, manja anu sali okonzedwa pansi kapena chinthu cholimba, akukakamiza kutsutsana ndi makina osungunuka, koma amatha kusunthira pamtunda Minofu imafunika kuyesetsa kuteteza mmunsi kumbuyo. Izi zimapangitsa kuti minofu ikhale yolimba kwambiri padziko lonse lapansi komanso ziwalo zina, monga mapewa ndi mchiuno, zingathandize polepheretsa kuvulaza, "akutero Masters. Chofunika kwambiri, kuchita masewera olimbitsa thupi pachithunzitsi chokhazikitsidwa kumakhala ntchito yaikulu.
Potsirizira pake, ndipo mwakukulu koposa, aphunzitsi oimitsa amawonetsa mosavuta ndikusinthasintha, kulola machitidwe ochuluka omwe amatsogolera gulu lalikulu la minofu. "Iwo ndi abwino kwa anthu omwe alibe nthawi yoti apite , kapena kupeza mwayi wochita masewera olimbitsa thupi," akutero Dr. Austin Robinson, katswiri wamphamvu ndi chikhalidwe cha PhD mu Exercise Science. "Payekha, ndimagwiritsa ntchito alangizi omangika poyendetsa ntchito mwamsanga. Mungathe kusintha maonekedwe anu a thupi ndikupita pogwiritsa ntchito miyendo iwiri kapena miyendo iŵiri kumtunda umodzi kapena mkono wopangitsa zovuta kukhala zovuta."
Mfundo Zisanayambe Kuyamba
N'zoona kuti simukuyenera kumangoyambira kumapeto kwa maphunziro osadziwika popanda kudziwa zinthu zingapo. Momwemo, mukufunikira kuchuluka kwachikhazikitso ndi kulamulira kuchita masewera olimbitsa thupi bwino. "Chifukwa chakuti maimidwe oletsedwa sagwiridwa, akhoza kukhala ovuta ndipo sikuti nthawi zonse amasankha oyamba kumene atsopano kuti ayambe kukana maphunziro," adatero Masters.
Nkhani yabwino ndi yakuti kusintha kochepa kwa zipangizo ndi thupi kumatha kusintha kayendetsedwe kake kachitidwe koyambirira. Choncho, pewani kuimitsa maphunziro potsitsimula monga chitsanzo. Pamene mapepala ali ponsepansi pansi, ndipo thupi lanu limakhala lofanana kwambiri, pansi pano, zovutazo zimakhala zovuta kwambiri, zomwe zimakhala zofunikira kwambiri pazomwe zimapanga chifuwa chanu. Koma ngati mutayika makapuwo kuti apitirire pafupipafupi 45 kapena 60 peresenti, zovutazo zimakhala zosavuta kwa oyamba kumene kuchita.
Mosasamala za msinkhu wanu, Masters akunena kuti pali zinthu zitatu zomwe muyenera kuganizira pamene mukukonzekera kuchita zolimbitsa thupi. Choyamba, muyenera kuganizira za kupuma kwanu. "Pumira mkati mwa mphuno zako panthawi yachisangalalo cha masewera olimbitsa thupi, panthawi yomwe mumakhala phokoso, ndilo gawo limene mukugwedeza zitsulo zanu ndi kutsika pachifuwa chanu-ndi kupuma kunja pakamwa panu pa nthawi yoyesera," akutero Masters. Chachiwiri, onetsetsani kuti mukupitirizabe kukangana pazeng'onoting'ono nthawi zonse-ziyenera kukhala zowonjezereka. Ndipo potsiriza, pewani kuzungulira kapena kubwezera kumbuyo kwanu, kapena kusaka mapewa anu pa nthawi yophunzitsa. Pitirizani kukhazikika mwamphamvu, mwamphamvu kwambiri.
Mitundu Yophunzitsidwa Kuyimitsa Zida
Ngakhale kuti alangizi onse oimitsidwa ali ofanana, pali kusiyana kochepa koyenera kuziwona, akunena Jennifer Novak, wophunzitsa mwiniwake komanso mwini wa PEAK Symmetry Performance Strategies. Zili choncho, ena aphunzitsi oimitsa ali ndi imodzi, yokhazikika yolumikiza mfundo, ndipo ena ali ndi zosiyana, zosinthika.
Wophunzitsira wa TRX ndi chitsanzo chabwino chokhazikika, pomwe pulogalamu ya masewera olimbitsa thupi kapena wophunzitsa Primal 7 angakhale chitsanzo cha zipangizo zomwe paliponse pachokha. "Ophunzira okhaokha omwe amaimitsa ophunzitsira amatha kupanga mphamvu, kusintha mphamvu komanso nthawi zina zovuta kumalo," akunena Novak. "Mwachitsanzo, pochita masewera olimbitsa thupi, chinthu chimodzi chokha chimagwiritsa ntchito vector mphamvu yokoka dzanja, chigoba, ndi mapewa pambali, kumbali yowonjezera. Khalani pazigawo zosiyana za goli ndi chikopa cha manja, izi zingawononge kuphatikizana kwapadera kapena kumasulira / kukameta ubweya, malingana ndi kukhazikika kwa ziwalozo ndi mphamvu ya minofu yoyandikana nayo. " Ichi ndi chinthu choyenera kukumbukira, makamaka ngati mwatsopano kuti muyimitse maphunziro kapena muli ndi mapewa ofooka.
Komabe, Novak akufotokoza kuti oimitsa maphunzilo okhala ndi zigawo ziwiri zosiyana zimaloleza kuchita masewero olimbitsa thupi. "Zolumikiza zingasinthidwe kuti zigwirizane, ndipo zimagwiritsidwa ntchito ngati njira yowopsya kwambiri imafunidwa. Njira iliyonse, kutsindika kungasinthidwe kuti zigwirizane ndi minofu yofunika kwambiri ndi kukula kwa munthu amene akuigwiritsa ntchito," Novak akuti .
Kwa ambiri ogwiritsa ntchito, ngakhale dongosolo liri "bwino" kapena "loipa," koma ndilosiyana . Mwachitsanzo, sizingatheke kukokera kapena kumangirira pa wophunzitsa TRX chifukwa pamene thupi lanu liri lozungulira pansi, zonse zimagwira pang'onopang'ono pansi. Simungathe kuyika mchiuno kapena m'mbali kuti mupange zochitikazo. Mofananamo, n'zotheka kupanga mabala ndi zokopa pa aphunzitsi oimitsa omwe ali ndi zigawo ziwiri zosiyana chifukwa mungathe kuika zidazo mokwanira kuti thupi lanu liziyenda pakati pa zipangizozi.
Bwalo la Yoke
Bwalo la Yoke ndi, mwina, chidutswa chodabwitsa kwambiri cha zipangizo zoimitsa pamsika. Mosiyana ndi zipangizo zokhala ndi mfundo zomveka bwino kapena ziwiri, Bote la Yoke likuchita zonse ziwiri. Pamene galasi ili ndi choyika chimodzi, choyimira chapamwamba, chojambulidwa ichi chimagwiritsidwa ntchito pamalo osakanikirana omwe makina awiri osiyana amakhala pamtunda.
Chotsatira ndicho dongosolo lomwe limapangitsa kuti anthu azikhala osasunthika kusiyana ndi kayendedwe ka chikhalidwe, kupereka maulendo atatu ozungulira omwe amachokera pamwamba pa nsanja yapamwamba, akuyang'ana kutsogolo ndi kumbuyo, kuwona macheka kumbali ndi kumbali, ndi kulumpha kuchokera ku nangula onse atatu mfundo, payekha komanso padera. Izi zimapangitsa kuti anthu azikhala osagwirizana, makamaka m'chiuno, m'mimba, kumbuyo, ndi m'mapewa, kupititsa patsogolo maphunziro, ntchito, komanso mphamvu.
Ndondomekoyi imabweranso ndi zigawo zosiyana zomwe zingathe kuwonjezeredwa ku maunyolo, ndikupereka njira yosakaniza ndi kukopa zozizira monga pushups ndi mizere, kapena mwapamwamba kwambiri pamapulangwe ndi masitimu apamwamba.
Chifukwa chakuti mitsempha yowimitsidwa yonse imakhala yokhazikika ndi ojambula, mumakhala ndi mphamvu yeniyeni yothandizana ndi mzere umene mumagwirizanitsa nawo kapena kuyikapo, kuti mukhoze kuyika zida ndi zingwe pamtunda uliwonse. Muli ndi ulamuliro wambiri pa momwe mungagwiritsire ntchito zipangizozo pa ntchito iliyonse, ndipo mungagwiritsenso ntchito mipiringidzo yowonjezereka yopangira miyambo yachikhalidwe.
Chinthu chimodzi choyenera kukumbukira ndi chakuti ntchito yamagulu a Yoke ndi ntchito yaikulu. Zimapangidwa kuchokera ku zitsulo ndi mndandanda, choncho zimakhala zolimba kwambiri, komanso zimakhala zolemetsa kwambiri kuposa ophunzitsa ena omwe amaimitsa pamsika. Sizomwe mungathe kuponyamo mopanda thumba kuti mutenge nawo pa masewera olimbitsa thupi.
Izi zikuti, kukhazikika kwake kumapanga mwayi waukulu wopachikidwa m'nyumba kapena kunja monga masewera olimbitsa thupi. Simukusowa kudera nkhaŵa za kugwera pansi pamene mukupita ku zinthu, choncho ngati muli ndi nthambi yamphamvu yogula, mukhoza kuiyika panja osadandaula za kuigwetsa pakati pa ntchito.
Zonsezi, chifukwa cha kusinthasintha kwake kwazitsulo zitatu, ndi mawonekedwe apamwamba kwambiri a kuimitsa maphunziro omwe amayamba pang'ono kuzoloŵera.
Zojambula zojambula
Zolembera zokometsera ndi chida chotsitsimutsa. Amakhala ndi zigawo ziwiri zosiyana zomwe zimalola kuti miyendo yanu ikhale yogwira ntchito, komanso chifukwa chakuti zida zowonjezera zikhoza kuikidwa pamtunda wosiyana wina ndi mzake, mukhoza kugwiritsa ntchito mphetezo kuti muzitha kuzungulira, kuzungulira ndi minofu. Kutalika kwa mphete kungasinthidwe kuti muthe kuchita masewera olimbitsa thupi pansi kapena mikono kapena miyendo yanu mukukumana ndi nthaka.
Chimodzi mwa zopinga zazikulu za mphete ndikuti iwo sakhala omasuka chifukwa cha masewera olimbitsa thupi omwe mukufuna kuimitsa mapazi anu pansi. Kuyika mapazi anu mumphete kumafuna kuti muyike mphete yolimba pamagulu anu kapena mafinya, omwe amayamba kuvulaza popanda nthawi. Miyeso yabwino kwambiriyi imapangitsa kuti thupi liziyenda bwino.
Ngati mukuyang'ana chida chomwe chikuphatikiza phindu la mphete zomwe zimapangitsa kuti thupi lonse liphunzitsidwe, TRX Duo Mphunzitsi ndi njira yabwino. Pulogalamuyi ili ndi mfundo ziwiri zofanana, monga mphete, kotero mukhoza kuzigwiritsira ntchito kupanga zowonongeka, koma zogwirira ntchito zimakhala zochepa kwambiri, zomwe zimapangitsa kuti zikhale zosavuta kuzigwira kusiyana ndi mphete yosanjikizika, komanso zimakhala ndi nsalu ya nylon amawombera kuzungulira iwo poyendetsa mapazi anu.
Amalumphira
Kusinthana kungakhale koyambitsa wophunzitsidwa koyambirira. Ngakhale chidole chosewera masewera sichimakhala chosinthika ngati mphete kapena nsalu zomangika, ndipo ndithudi sizovuta monga Bar ya Yoke, ndi njira imodzi yokha yoperekera maphunziro oyimitsa. Kuwonjezera apo, ngati muli ndi paki, mukhoza kuyesera kwaulere. Izi zikuti, mwina simukufuna kukumbiritsani masewerawa pa malo ochitira masewera ngati pali ana ozungulira, kotero ngati mutaphunzira kwambiri za kuimitsa maphunziro, mungathe kugula wophunzira wanu.
Kukonza Straps
Mipangidwe yothandizira, makamaka chiyambi cha TRX Suspension Trainer , ndizo zomwe zapangitsa mtundu uwu wa masewera olimbitsa thupi. Ngakhale malo amodzi omwe amakoka amaletsa kuchepetsa zochitika zina (makamaka, zokopa zomwe zatchulidwa kale), makina osungunuka ndiwo njira yoyenera kwa anthu ambiri, komanso mwayi waukulu kwa anthu atsopano ku ntchitoyi.
Chinthu chinanso chopindula ndi mikwingwirima ndikuti iwo ndi ochepa kwambiri. Mwachitsanzo, mphunzitsi wa TRX amangolemera mapaundi 4 okha, kotero mukhoza kuchiponyera mu thumba lachikwama kapena kupitiriza ndikutenga. Ndondomekoyi imakhala yosavuta kukhazikitsa, ndipo imatha kupachikidwa kumbuyo kwa chitseko, masewera olimbitsa thupi, nthambi ya mtengo, kapena mtengo wolimba. Ndipo chifukwa chakuti ma gym ambiri amalonda amapezeka kwa awo ofuna chithandizo, mwayi ukhoza kupereka chida choyesa ngati muli ndi masewera olimbitsa thupi.
Mawu Ochokera
Chifukwa chakuti kuimitsa maphunziro kumafuna kufunikira kwenikweni, ndibwino kuti muyankhule ndi wophunzitsa kapena wophunzitsa thupi lanu pamene mukuyesa mawonekedwe a maphunziro. Chitsogozo chochepa chingathandize kwambiri popewera kuvulala.