TRX waa tababare cayrin gaar ah oo loogu talagalay tababarka shaqada. Tobankii sano ee la soo dhaafay ee layliyada leh wareegyada TRX ayaa caan ka helay adduunka oo dhan. Casharro leh tababarayaal shaqada laga joojiyay oo ku tababaranaya qolalka jimicsiga, iyo guriga.
Waxaan ku siinaynaa doorasho gaar ah oo ah 60 jimicsi TRX ah caloosha iyo dhabarka, gacmaha iyo garbaha, bowdada iyo barida.
60ka jimicsi ee ugu sareeya ee leh TRX
Dhab ahaantii TRX waa magaca soo-saare gaar ah oo ah tababaraha ka joojinta (sida kabaha Adidas). Laakiin hadda TRX waxa ay noqotay magac qoys, waxa ay ka dhigan tahay magaca guud ee dhammaan jimicsiyada leh wareegyada ganaaxa. Layliga TRX ma aha oo kaliya in lagu kala saaro jirdhiskaaga, laakiin sidoo kale wuu ku caawin doonaa si loo kordhiyo xoogga iyo dulqaadka, horumarinta tababarka shaqada si kor loogu qaado tayada jidhka.
TRX: dhammaan macluumaadka waxtarka leh
Faa'iidooyinka tababarka ee TRX:
- Waxaad ku samayn kartaa TRX gudaha qolka jimicsiga iyo guriga (qalabku waa mid aad u cufan oo ku habboon). Oo xataa ku samee wadada.
- Fasallada TRX waxay ku habboon yihiin dhammaan heerarka xirfadda: waxaa jira layliyo fudud oo loogu talagalay kuwa bilawga ah iyo kuwo aad u adag kuwa horumarsan.
- Jimicsiyada leh TRX waxay waxtar u leeyihiin xoojinta corset muruqa iyo iyada oo aan saameyn waxyeello leh ku yeelan lafdhabarta.
- Inta lagu jiro jimicsiga TRX waxaad si fudud u hagaajin kartaa culeyska adiga oo bedelaya xagasha iyo dhaqdhaqaaqa kala duwan.
- Jimicsiga TRX wuxuu u shaqeeyaa si isku mid ah dhammaan jirka oo dhan: ma shaqeyn doontid oo keliya meesha la beegsanayo, laakiin sidoo kale inaad ku darto kooxo muruqyo dheeraad ah si loo ilaaliyo dheelitirka.
Doorashada layliga ee la soo jeediyay ee TRX waxay kaa caawin doontaa inaad isu diyaariso inaad diyaar u noqoto barnaamijka tababarka. Haddii aadan aqoon meel laga bilaabo, ka dibna qaybta labaad ee maqaalka waxaad ka heli doontaa 3 qorshe cashar oo diyaarsan oo leh TRX: bilawga, dhexdhexaadka iyo heerarka sare ee tababarka.
Sawirada firfircooni waxay dardargeliyaan habka jimicsiga ciyaarta. Xasuusnoow in layliyada TRX aad u baahan tahay inaad si taxadar leh oo taxadar leh u sameyso. Samee jimicsiyada tayada, ha ku samayn xawaare. Inta lagu jiro fasalka isku day inaad caloosha ku dhegto, dhabarka toosan, garbaha hoos, barida kacsan.
Layliga TRX ee jirka sare
1. Ku laabashada gacmaha biceps (Bicep Curl)
2. Ku toosinta gacmaha triceps-ka (Tricep kordhinta)
3. TRX riixitaan (Riix kor)
4. Pushups for triceps (Tricep press)
Haddii ay wax yar beddelaan xagasha iyo booska gacmaha, culeysku wuu isbedeli doonaa.
5. Riix-UPS-caaro (Mountain Climber Pushup)
6. Ku leexiya soo jiidasho leh (TRX Twist)
7. Joogto jiidan (Raad TRX)
8. Jiid sare (Safka sare)
9. Gacmo-la-gacmo (Reverse Fly).
10. Geli booska miiska (Safka Shaxda)
11. Dib u riix-UPS (Dips)
12. TRX-pullover (Pullover)
13. Jiid (kor u soo jiid)
14. Tilts leh TRX (Subax Wanaagsan)
15. Horudhac (kor u soo rog)
Layliga TRX ee qolofta (caloosha, dhabarka)
1. Qoryaha looxa fadhiistay (asaasiga ah)
2. Plank-up-down Plank (Up & Down)
3. Hoos u dhigista xusullada (Ripper)
4. fuule buur oo wareeg ah (Crisscross fuula)
5. Jilbaha (Jilibka jilicsan)
6. Badhida oo la qaado (Pike)
Ama halkan noocan oo kale ah:
7. Looxa taagan ee xusullada (Forearm Plank)
8. Plank Saw Plank (miinshaar)
9. Ku fuul loox dhinaca suxullada ah (Climber Qorraxeedka hore)
10. Looxa dhinaca
11. Looxa dhinaca dhinaca xusullada (Parm Side Plank)
12. Wareegga jirka ee looxyada dhinaca (Side Plank Reach)
13. Kor u kaca barida ee looxa dhinaca (Side Plank Thrust)
14. U leexo looxa dhinaca (Side Plank Crunch)
15. Lugga lugta (Curl Lug)
16. Baaskiil (Baaskiilad)
17. Wuxuu rogaa jidhka taagan (Ruushka qalloocan)
Jimicsiyada bowdyaha iyo badhida
1. Kadaloobid
2. Squats leh boodbood (Plyo Squat)
3. Bastoolad fadhiisato (Bastoolad fadhiisato)
4. Nasasho lugta laalan (Nasashada La Hakiyay)
5. Sambabbada (Sambabada Kale)
6. Plyometric lunges (Plyo lunges)
7. U booda sida rah (TRX Forg)
8. Sambabada dhinaceeda (Cross Floating Lunge)
9. U boodboodo ballaadhan oo dhinaca ah (Boos ballaadhan)
10. Sambabada dheelitiran (Sabayn Sambabada)
11. Plyometric sambabada oo leh dheellitirnaan (Sababayn Lunge Jump)
12. Orod (Bilowga Orodka)
13. Sambabada dhinaca (Sambabada dhinaca)
14. Sambabada lugaha oo ganaaxan (Spended Side Lunges)
15. Wiish dhintay
16. Buundada 'TRX' (Bridge)
17. Kor u kaca barida (Hip Raise)
18. Lugaha loo qaado dhinaca looxa (Adductors)
19. Kor u qaadista lugaha ee dhabarka (Aductors suspended)
20. Kor u qaadista lugaha ee suunka (Afduubayaasha Suspended).
Jimicsiga jirka sare iyo hoose
1. Burbeelada qaarkood (Burpee)
2. Ku dhufo tuubada (taabo oo Gaadhi)
3. Alpinist (Buurta Cirka)
4. Socodka Horizontal (Orodyahanka Hamstring)
5. Looxa gadaale ee hal lug (Reverse Plank Leg Raise)
6. Riix-UPS + jilbaha kor u riixaya (kor u riix + Jilibka Jilbaha)
7. Riix-UPS + barida kor u qaadaya (kor u riix + meesha ugu sarreysa)
8. Looxa lagu socdo (Walk the plank)
Waad ku mahadsantahay gifs kanaalada youtube: Wareegyo gaaban oo leh Marsha, Bcntraining, Max's Bootcamp ugu Fiican, Alex Porter, Tony Cress.
Xarig: sida loo sameeyo + 45 nooc
Qorshe tababar oo diyaar ah, TRX
Haddii aad rabto in aad bilowdo in aad iskood ula shaqeysid TRX oo aadan garanayn meel aad ka bilowdo, bixi qorshe jimicsi oo diyaarsan bilow, dhexe iyo heer sare. Tababaradu waxay ku dhici doonaan dhowr wareeg oo mabda'a wareegtada ah oo leh nasasho yar yar oo u dhexeeya jimicsiyada. Fasalka mabda'a barafka ee noocan oo kale ah ayaa kaa caawin doona inaad gubto baruurta, xoojinta murqaha iyo adkeynta jirka.
10ka tababar ee ugu sareeya ee TRX ee youtube
Waxaad ku hagaajin kartaa layliyada qorshaha TRX si gooni ah go'aankeeda, marka laga reebo jimicsiyada kuwaas oo u muuqda kuwo aan kugu habboonayn. Sidoo kale waad awoodaa beddelo wadarta wakhtiga fulinta jimicsiga, tirada dhabta, mudada jimicsiga iyo nasashada. Ma haysataa wakhti raaxo leh, laakiin xusuusnow in jidhku u baahan yahay inuu dareemo culeyska iyo ka dib jimicsiga, waa inaad dareentaa daal yar.
Haddii jimicsiga lagu sameeyo dhinacyo kala duwan, wareegga koowaad, samee jimicsiga dhinaca midig, wareegga labaad - bidixda. Haddii aad dareento in jimicsiyada qaar ay ku siinayaan raaxo la'aanta kala-goysyada (tusaale, jilbaha, curcurka, suxulada), ka saar barnaamijyada tababarka TRX ama ku beddel nooc fudud oo hirgelinta ah.
La qorshee jimicsiga TRX ee bilowgayaasha
Wareega koowaad:
- Lugta qalloocan (Lug Curl)
- Looxa taagan ee xusullada (Forearm Plank)
- Squat (Squat)
- Wuxuu rogaa jirka oo taagan (Ruushka maroojin)
- Kor u kaca barida ee looxa dhinaca (Side Plank Thrust)
Wareega labaad:
- Orodka tooska ah (Hamstring Runner)
- Taranta gacanta-la-gacmo (Reverse Fly)
- Buundada TRX (Bridge)
- Looxa dhinaca (Qalabka dhinaca)
- Sambabada lugta ka maqan
Sidee loo sameeyaa layligan TRX bilowga ah?
- Leyli kasta oo la sameeyo 30 ilbiriqsi, jebi 15 ilbidhiqsi
- Wareeg kasta socod 2 wareeg
- Naso inta u dhexeysa wareegyada 1 min
- Wadarta muddada hal wareeg 3.5 daqiiqo
- Wadarta duruusta tababarka: ~ 17 daqiiqo
La qorshee jimicsiga TRX ee heerka dhexe
Wareega koowaad:
- Plyometric sambabada oo leh dheelitirnaan
- Ku laabashada gacmaha biceps (Bicep Curl)
- Alpinist (Culimber Buur)
- Kor u qaadista lugaha ee dhabarka (Aductors Supended)
- Plank Saw Plank (sawirka)
Wareega labaad:
- Squats leh boodbood (Plyo Squat)
- Plank kor-hoos (kor iyo hoos)
- Ku toosinta gacmaha triceps (kordhinta Tricep)
- Baaskiil (Baaskiilad)
- Looxa dhabarka ah ee hal lug (Reverse Plank Leg Raise)
Wareega saddexaad:
- Sambabada safaf ahaan (iskutallaabta sabbaynaysa sambabada)
- Wareega jidhka ee looxa dhinaca (Side Plank Reach)
- Soo jiidashada taagan (Rafka TRX)
- Ku dhufo oo taabasho leh (Taabo oo Gaadhi)
- Jilbaha (jilibka jilibka)
Sida loo sameeyo layligan TRX ee heerka dhexe?
- Leyli kasta oo la sameeyo 30 ilbiriqsi, jebi 15 ilbidhiqsi
- Wareeg kasta socod 2 wareeg
- Naso inta u dhexeysa wareegyada 1 min
- Wadarta muddada hal wareeg ~ 3.5 daqiiqo
- Wadarta muddada tababarka: ~ 26 min
Qorshayso leyliga TRX si aad u horumariso
Wareega koowaad:
- Riix-UPS + jilbaha kor u riixaya (kor u riix + Jilibka Jilbaha)
- Plyometric lunges (Plyo lunges)
- fuusha loox ee xusullada (Fuulaha Qoryaha Hore)
- Sambabada lugtu ka maqan tahay (Spended Side Lunges)
- U leexo looxa dhinaca (Side Plank Crunch)
- Barida kor u qaadaysa (Pike)
- Looxa socodka (Walk the plank)
Wareega labaad:
- U booda sida rah (TRX Forg)
- Pushups for triceps (Tricep press)
- Kor u qaadista lugaha ee suunka ( Afduubayaasha la hakiyay ee gadaal u rogaya)
- Hoos u dhigista xusullada (Ripper)
- Orodyahanka (Sprinter Start)
- Jiid (kor u soo jiid)
- Bistoolad squat (Bastoolad squat)
Wareega saddexaad:
- Qaar ka mid ah Burpees (Burpee)
- TRX-pullover (Pullover)
- Kor u qaadista lugaha ee looxa dhinaca (Adductors)
- Riix-UPS + barida kor u qaad (kor u riix + meesha ugu sarreysa)
- Balaadhan waxa uu u boodaa dhinaca (Boos ballaadhan)
- fuule buur leh wareeg (Crisscross fuusha)
- Dib u riix-UPS (Dips)
Sidee loo sameeyaa layligan TRX ee horumarsan?
- Leyli kasta oo la sameeyo 45 ilbiriqsi, jebi 15 ilbidhiqsi
- Wareeg kasta socod 2 wareeg
- Naso inta u dhexeysa wareegyada 1 min
- Wadarta muddada hal wareeg ~ 7 daqiiqo
- Wadarta dhererka jimicsiga: ~ 45 daqiiqo
TRX - qalab isboorti oo ku habboon, is haysta oo aad u faa'iido badan, mahadsanid Waxaad awoodi doontaa inaad jiido jirka oo aad xoojiso muruqyada gacmaha, garbaha, dhabarka, caloosha, barida iyo lugaha. Jimicsiga joogtada ah ee TRX kaliya ma hagaajin doono sawirkaaga, laakiin sidoo kale wuxuu kaa caawinayaa inaad horumariso isuduwidda, xoogga, dheelitirka iyo dulqaadka.
Arag sidoo kale:
- Barxadda tallaabada: maxaa loogu baahan yahay + 20 jimicsi
- Kooxda jimicsiga: waa maxay, sababta loogu baahan yahay + 40 jimicsi
- Tababaraha Elliptical: waa maxay hufnaan
- Baaskiil: waa maxay waxtarka