Sivamise ukubona ibhande lokunwebeka elimisiwe ejimini.Lena i-trx eshiwo esihlokweni sethu, kodwa ababaningi abantu abakwaziyo ukusebenzisa leli bhande lokunwebeka ukuze baziqeqeshe.Eqinisweni, inemisebenzi eminingi.Ake sihlaziye ezimbalwa ngokuningiliziwe.
1.TRX push isifuba
Okokuqala lungisa ukuma.Senza wonke umzimba ngendlela eqondile, ingqikithi iqinisa i-pelvis ukuze ihlale iqinile, izithende kufanele zinyathele phansi, futhi izandla zombili zibambe ibhande lokunwebeka.
Gobisa izingalo zakho kancane, bese ulungisa ibanga ne-engeli phakathi komzimba wakho nebhande lokunwebeka.Inhloso iwukuvimbela ibhande elinwebekayo ukuthi lingakhuhli emzimbeni wethu lapho siphusha isifuba.
Khona-ke wonke umzimba uncike phambili futhi wehliswa kuze kube yilapho izingalo zethu nezingalo ziba cishe ama-degree angu-90, bese siphushwa sihlehle emuva ukuze sibuyele esimweni sokuma.Eqinisweni, uzothola ukuthi lesi senzo sifana nomshini wokunyathelisa webhentshi oyisicaba, kodwa omunye useduze nokulungiswa kanti omunye u-Far fixed.
Kuphrojekthi yethu ye-trx chest push, kufanele silawule amandla ethu futhi sigcine amandla afanayo, ukuze i-trx ihlale ine-tension elinganiselayo.
Enqubweni yokuncika phambili nokusunduza isifuba ukuze sibuyisele umzimba wethu, qaphela ukugcina ukuqina komgogodla kanye nokuzinza kwamalunga e-hip.Ungasebenzisi i-hip ephezulu futhi ungaphakamisi isithende phansi.
2.TRX y ukuqeqeshwa kwamagama
Lesi senzo ngokuyinhloko siwukuqeqesha imisipha yethu yehlombe.Okokuqala bhekana nebhande lokuqeqesha, bamba ibhande elinwebekayo ukubamba ngezandla zombili, gcina ingalo iguquguquke kancane phambi kwesifuba.Njengoba lokhu kunyakaza kuwukunyakaza okuhlangene okukodwa, izidingo zemisipha yethu yehlombe zizoba phezulu.
Ngesikhathi sokunyakaza, i-angle yezingalo ezingenhla neziphansi igcinwa ingashintshiwe, i-elbow joint ihlale iguquguquka kancane, i-hip joint kanye nomgogodla uhlala uzinzile futhi uqinisiwe, konke ukunyakaza kulawulwa kancane, futhi ukungezwani kwebhande elinwebekayo liqinile. igcinwe njalo.
3. Ukugwedla kwe-TRX
Lesi senzo singasebenzisa imisipha yangemuva kahle kakhulu.Ukuma kokulungiselela kuyafana nokuqeqeshwa okumise okuka-y ngenhla.Gcina umzimba wakho uzinzile futhi utshekise isikhungo sakho samandla adonsela phansi kancane emuva.
Kufanele kuqashelwe ukuthi amahlombe ethu amahlombe kufanele aqiniswe ngenkuthalo ukuze silondoloze ukucwila nokuzinza kwamabhande ehlombe, futhi sigweme ukuma kwamahlombe ahlehlayo kanye nokugoba emuva.
Khona-ke imisipha yangemuva ifinyela ngenkuthalo futhi isebenzise amandla, yenza ukunwetshwa kwehlombe okuya phambili kanye nokunyakaza kwe-elbow flexion, futhi unake ukugcina ukungezwani kwebhande lokunwebeka ngesikhathi sokunyakaza.
Okusho ukuthi, ukuphela okukude kufanele kulungiswe, futhi ungasebenzisi noma yimaphi amandla.Lapho imisipha yangemuva ifinyelela ukufinyela kwayo okuphezulu, singama isekhondi elilodwa kuya kwemibili ukuze sizwe isimo esiqinile semisipha yangemuva.
4.TRX ukunyakaza komkhawulo ophansi
Indawo yokulungiselela iyafana nokunyakaza kwesibili nokwesithathu ngenhla, izinyawo zakho zibe ububanzi behlombe ngokuhlukana, futhi amathe ezinyawo zakho aphansi ukuze ugcine ukungezwani kwebhande elinwebekayo.Bese ugoba izinqe namadolo.
I-engeli phakathi kwethole nomhlabathi ihlala injalo.Squat kuze kube yilapho ithanga nenkonyane kwakha i-engeli cishe amadigri angamashumi ayisishiyagalolunye.Lesi senzo asisebenzisi nje kuphela imisipha yethu yethanga, kodwa futhi sithuthukisa ukuzinza kwamadolo namajoyinti eqakala.
Ngalesi sisekelo, singakwazi ukushintsha isikhungo sokudonsela phansi onyaweni olulodwa, sidonse olunye unyawo emuva ozwaneni, bese senza i-lunge squat ngomlenze ongasekelwe emuva, ukuze ukuqeqeshwa komlenze owodwa kwanele.
Ngikwethule ezenzweni ezimbalwa ezilula ze-trx ngenhla, futhi abangani abangayazi le divayisi bangayizama ngokwabo
Isikhathi sokuthumela: Jul-05-2021