Ukusebenza komzimba kuyafuneka ukuze uhlale ukhuthele kwaye usempilweni. Kodwa ngelishwa isantya esikhoyo sobomi senza ukuba kube nzima ukuya ejimini; Ngenxa yokunqongophala kwexesha okanye imali, abaninzi bayeka uqeqesho. Onke la manqaku anokubuyela umva ngokwenza umthambo we-TRX.
Es umsebenzi onexabiso eliphantsi kwaye ungenziwa ekhaya okanye kwindawo ogqiba kuyo kuba iyaphatheka; Ukongeza, iyasebenza kunye nemizuzu embalwa yemithambo yemihla ngemihla.
Le nkqubo isekwe kumsebenzi onqunyanyisiweyo; Ukukhula kwemisipha kufezekiswa ngokunyamezela, ukulinganisela, kunye namandla. Kukho iindlela ezahlukeneyo ezinokulandelwa ngokwemeko yangaphambili yomntu ngamnye; Le ayisiyonto ineempembelelo eziphezulu kwimisebenzi, ngenxa yoko imithambo ye-TRX inokwenziwa ngumntu wonke.
Ngamaqhina amabini omzimba unqunyanyisiwe. Ngakolunye uhlangothi, kusekelwe kumhlaba kunye nokuguquguquka, ukunyaniseka, amandla kunye nokuchasana kuyafumaneka; kubalulekile ukugcina uxinzelelo kunye nokuphefumla ngokukhululekileyo ngokufanelekileyo kwiziphumo ezilungileyo.
Izibonelelo zoqeqesho lwe-TRX
- Ilaptop. Kuyenzeka kakhulu ukuthatha uhambo okanye iofisi; ngamaxesha okuphumla unganikezela ngemizuzu engama-20 yesiqhelo. Nokuba useholideyini akufuneki ilahleke engxoweni yakho; Ukuziqhelanisa nokuzilolonga kwe-TRX ntsasa nganye kunika amandla okuphumla kunye nokwandisa ukuzithemba.
- Ezoqoqosho. Inendleko eziphantsi kwaye ayifuneki emva kwayo nayiphi na intlawulo yenyanga. Ukongeza, ixesha elincinci lokusetyenziswa kwemihla ngemihla liyathatha, kunokwabelwana ngalo; oko kukuthi, ivumela ukugcinwa kwemali yokuzivocavoca kuwo onke amalungu endlu.
- Yomeleza inkqubo yentliziyo. Ukuphucula ukunyamezela kunye namandla entliziyo.
- Ayibangeli ukwenzakala ngokudibeneyo. Ukuziqhelanisa ne-TRX kuneempembelelo eziphantsi ukuze umzimba ugcine unonophelo.
- Iyasebenza. Umzimba nengqondo ziyasebenza.
- Ukuqina ngokomntu ngamnye. Kuxhomekeke kwisikhundla somntu, amandla asetyenziswayo alawulwa ukuze anganyanzelisi mali.
- Yandisa ukuzibandakanya. Kuba yinkqubo yoqeqesho lomntu ngamnye, umntu lowo kufuneka abe noxanduva Nangona kungafuneki ukuba uhlangane neeshedyuli okanye uvavanywe ngumntu ophakamileyo, ukuzibophelela ekuthobeleni inkqubo yesiqhelo kubalulekile; Ngale ndlela kuphela kunokufezekiswa iziphumo ezilungileyo.
Ezinye iintlungu zemisipha zinokuvela ngeentsuku zokuqala zoqeqesho.. Ngaphezulu kwako konke, kwindawo yengalo; kodwa kungekudala oku kungahambi kakuhle kuyahamba, kuba umzimba ufuna ukuwuqhela.
Olunye uqeqesho lwe-TRX ukuqala ukuguqula amanqatha abe sisihlunu
Susa
Akufanele ilahleke kwisiqhelo. Eyona njongo yayo iphambili kukufumana amandla kunye nezihlunu kwiilati; umva ufezekisa izibonelelo ezinkulu kwaye uphucula nendlela yokuma.
Kufuneka ume ujonge imitya; ubabamba ngezandla nganye nganye ngokwahlukeneyo; iinyawo ngokuqinileyo emhlabeni umzimba wolule umva. Njalo gcina umgca ochanekileyo, uguqule iingalo zakho de kube iingalo zibetha esifubeni sakho. Ngale ndlela, ii-biceps kunye ne-trapezius ziyaqiniswa.
Ukutyhala
Ikwayimithambo yabaqalayo kunye isekwe kummandla ongentla. Izihlunu ezibekwe ziintsimbi zii-triceps, amagxa, iziqinisi zesisu kunye nasemva.
Ukuma umhlana wakho ubotshele imitya, isiphatho sibanjiwe kwisandla ngasinye; Ngeebhola zeenyawo ngokuqinileyo emgangathweni, umzimba uwiswe ngqo phambili. Yolula iingalo zakho ukuze uvuke kwakhona; ukuze kungabi nzima ukugcina ibhalansi, kuya kufuneka usenze isisu sakho sibe nzima kwaye ungashukumi iinyawo zakho.
Ukwahluka kwe-push-ups kukumisa iziphelo ezisezantsi kumtya. Beka izandla zakho phantsi kwaye uqalise ukunyusa.
Ukuhamba
Imilenze kunye neempundu ziinkwenkwezi zale mithambo ye-TRX. Iseti nganye yenziwa kwimilenze yomibini; ilungele i- amandla enqanaba kunye nenqanaba lezihlunu kwilungu ngalinye lamalungu asezantsi.
Umlenze omnye unqunyanyisiwe kwaye omnye ubekwe ngaphambili apho amandla egxile khona. Gcina umqolo wakho ume nkqo kwaye izandla zakho zisinqeni gcina ibhalansi yakho.
I-curl yobufazi
Umthambo wokusebenza kwamathanga akho, ukubengezela kunye neenyonga. Ngokuqhelekileyo azenziwanga rhoqo, kodwa kuyacetyiswa ukuba ukwenze oko ukuze ube nemisipha elungileyo yomsipha. Ifuna ingqwalaselo ukuyenza ngokuchanekileyo.
Izithende zibekwe kwizibambo zemibhinqo kwaye umzimba ushiywe wolulwe phantsi. Kuya kufuneka ushiye iingalo zakho ziphumle emhlabeni ecaleni kwakho; I-gluteus ihlala isanqunyanyisiwe kwaye izithende ziyatsalwa ziye ngomsila. Emva koko ibuyela kwindawo yokuqala.
Ukunyuka kweNtaba
Ukunciphisa umzimba kunye nokuqinisa isisu sesona silolongo. Nanini na xa ukutya kwenziwa, kufuneka kukhatshwe yinkqubo yemidlalo eyakha izihlunu; Ngale ndlela, i-flaccidity enokuvela xa unciphisa umzimba iyathintelwa. Ukunyuka kweNtaba Unceda ukutshisa iikhalori ngelixa uqinisa indawo yesisu.
- Inqunyanyisiwe ngeenyawo kwizibambo zemitya.
- Ukolula umzimba uye phambili kwaye uzixhase ngezandla zakho phantsi. Umlenze omnye ulungisiwe kwaye omnye unyuselwa esifubeni, ubuyiselwa kwindawo yawo yokuqala.
- Okokugqibela, omnye umlenze ungenisiwe, uphinda umsebenzi. Ngumthambo ofana nokukhwela ibhayisekile.
Umlenze omisiweyo
Ngumthambo okhuthaza amandla okulawula nokuzinzisa. Imisipha kunye ne-glutes zomelezwa kwangoko.
- Phumla intloko kunye namagxa phantsi, iingalo ziye ngqo emacaleni akho.
- Nyusa umqolo wakho, iinyonga, kunye nemilenze.
- Ngeenyawo zakho zokungena kwi-TRX trim.
- Gobisa amadolo usondeze izithende zakho ngomsila wakho, emva koko wolule.
- Umzimba wonke kufuneka ugcinwe ukwindawo enye kwesiqhelo.
- Ubunzulu bunokwahluka ngomgama loo nto ibikhona xa ubambelela okanye xa uphakamisa iingalo.
Umsebenzi ophilileyo
Ukuzivocavoca kwe-TRX kunika ithuba lokuba ukudibanisa izinto ezahlukeneyo kwiinkqubo zomzimba; Yiyo loo nto abo bayenzayo bengenza umahluko ukunqanda isithukuthezi. Abaqeqeshi bamaqela amakhulu bathi kuyonwabisa kakhulu ukufaka le nkqubo kwezemidlalo.
Ngaphandle kwezibonelelo, iba yi- enye into ebangela uvuyo, ubudlelwane kunye nolonwabo. Ngababini ninokudlala indima katitshala kunye nomfundi, kwaye nide nenze ukhuphiswano lothotho kunye.