TRX, YokeBar, Rings, uye Kurwisana
Kusimudzirwa kurovedza kunenge kunzwika sechimwe chimiro chekutsvaga kwemazuva ano. Ndinofara, apo kusimiswa kurovedza kunogona kunge kwakaoma, hazvisi kuipa, uye zvichida ndiyo nzira yekurovedza iwe watoziva nayo. Nemuenzaniso, kana iwe wakamboona mavoti eOlymicic achikwira kubva mumhete, waona fomu yepamusoro-soro yekumiswa kwekudzidzira muchiito. Izwi iri rakanyatsojeka: kudzimisa kudzidzisa kunosanganisira chero muviri weightweight unoshandiswa paunoshandisa mabhanhire, tambo, zvindori, tambo, kana kuti maketani akamirirwa kubva kune imwe chete kana kuti dzakawanda dzakatarisa pfungwa dzechikwata. Asi mubvunzo, hongu, ndechikonzero nei mumwe munhu achifanira kuedza nzira iyi yekudzidziswa?
Kubatsirwa kweKusimudzirwa Kudzidziswa
Luke James Masters, murayiridzi mukuru weAustralian Fitness Academy, anotanga kutanga kumiswa kwekudzidzira kukwanisa kubatsira vanhu kukura simba rinoshanda. "Simba rinoshandiswa rinokosha kumabasa ehupenyu hwezuva nezuva uye rinoratidzwa mukudzidzira kusimiswa kuburikidza nekwanisi yekufamba mune ndege dzakasiyana-siyana. Vanhu havazi robots-hatisi kungofambira mberi uye kumashure-tine simba rekutamira -kuenda uye kutenderera.Ukusimudzira kudzidzira kunokubvumira kuti uende nepakati pezvikamu izvi mumwe nomumwe, uye mune dzimwe nguva, kupfuura ndege imwe panguva. "
Uye chaizvoizvo iyi inoshandiswa nzira yekurovedza iyo inobatsira imwezve rubatsiro rwekumiswa kwekusimudzirwa: Core activation uye kugadzikana. "Kusimudzidzira maitiro ekudzidzira maitiro hausi kutsigirwa-somuenzaniso, paunoita kusimudzirwa kusimudza-maoko, maoko ako haagadziri pasi pasi kana chinhu chakasimba, ivo vari kukurudzira kupesana kwemashizha, asi vari kushamwaridzana munzvimbo-iyo mitsipa inofanira kushandiswa kuti ichengetedze mushure mutsva. Izvi zvinowedzera kushandiswa kwemisimba yakagadzika pamativi ose pamwe chete nemamwe majoini, akadai sefudzi uye hip, inogona kubatsira nekudzivirira kukuvara, "Masters anoti. Chaizvoizvo, kurovedza muviri kwega kwega kunoitwa pamusimiridzi wekusimbisa kunova basa guru.
Pakupedzisira, uye zvichida zvakanakisisa kune vose, vadzidzisi vanomiswa vanoshamisa zvikuru uye vanogadzirisa, vachibvumira hutano hwakawanda hunoendesa maitiro makuru makuru eboka. "Vakakosha kune vanhu vasina nguva yekuenda , kana kupinda kune imwe nzvimbo yekuita zvekutengesa," anodaro Dr. Austin Robinson, simba uye kugadzirisa maitiro ane chiremba muDzidziso yeZvesayenzi. "Iwe pachako, ndinoshandisa vadzidzisi vanomira pavanenge vachifamba vachikurumidza kuita basa. Unogona kugadzirisa muviri wako uye enda kubva kushandisa maoko maviri kana makumbo maviri kune rimwe gumbo kana kuti kuita kuti kufamba kuve kwakaoma."
Kufunga Kusati Watanga
Zvechokwadi, haufaniri kutamba musoro wekutanga mumusangano wekumiswa usina kuziva zvinhu zvishomanana. Zvichida, iwe unoda huwandu hwakaenzana hwehutano hwakasimba uye hutungamiri kuti uite maitiro zvakachengeteka uye zvinobudirira. "Nokuda kwekusimudzirwa maitiro kusingabatsiri, inogona kuva yakaoma uye haisi nguva dzose yevashandi vekutanga kuti vatsva pakudzivisa kudzidziswa," Masters anoti.
Mashoko akanaka ndeokuti kushandurwa kuduku kune zvigadzirwa nemuviri zvinogona kushandura humwe hutungamiri hunoita kuti uve mutambo unobatanidzwa. Saka, tora kusimiswa kudzidzira kushandiswa-muenzaniso semuenzaniso. Kana mabhanhire ari pasi pechipfuva, uye muviri wako unowedzera-kana-zvishoma kufanana pasi, basa racho rinonyanya kuoma, rinoda kubatanidzwa kwepakati uye kubatana pane kuwedzera kuisa chifuva chako uye triceps. Asi kana iwe ukamisa mabhanhire kuitira kuti iwedzere paine 45- kana 60-degree angle pamwe nepasi, basa racho rinova nyore kune vanotanga kuita.
Pasinei nehutano hwako, Masters anoti pane zvinhu zvitatu zvokufunga nezvazvo paunenge uchigadzirira chero basa ripi neripi. Chokutanga, unofanira kufungisisa nezvekupema kwako. "Pfuurira mukati nemumhino dzako panguva yekuzorodza kwemaitiro-panguva yekutsvaga, ndiyo nharaunda yaunenge uchikotamisa zvidzitiro zvako nekuderedza chifuva chako-uye kufema kubva mumuromo wako pachikamu chekuedza," Masters anoti. Chechipiri, iva nechokwadi chokuti iwe unoramba uchinetseka pamabhanhire panguva dzose-inofanira kugara yakanyatsowedzera. Uye pakupedzisira, rega kupoteredza kana kuvhara musana wako, kana kuvhima mapepa ako panguva yekurovedza. Chengetedza yakasimba, yakasimba mukati rose.
Mhando dzeSuspension Training Equipment
Kunyange zvazvo vadzidzisi vese vakasimudza vakafanana, kune zvishoma zvakasiyana zvakakodzera kuonekwa, anodaro Jennifer Novak, mudzidzisi wega uye muridzi we PEAK Symmetry Performance Strategies. Izvozvi, vamwe vadzidzisi vanomiswa vane imwe chete, convergent yakagadziriswa, uye vamwe vane zvikamu zvakasiyana, zvinogadziriswa.
A TRX kusimudzira mudzidzisi muenzaniso wakanaka wekodha imwe chete, yekutenderera yakagadziriswa, apo gymnastics rings or a Primal 7 mudzidzisi angave muenzaniso wezvigadzirwa pane imwe tsanga ine chikwata chake. "Kushamwaridzana kwevamwe vadzidzisi vasimudziri vanoita simba guru, kushandura kusimba uye dzimwe nguva zvinetso kumasangano," Novak anoti. "Somuenzaniso, paunenge uchigadziriswa pushup muviri, kushamwaridzana kumwe chete kunowedzera simba revector rinokwevera huni, huta, uye mapepa epafudzi mukati, kudivi. Ive pazvikamu zvakasiyana zvegorofu uye kuruboshwe rwemaoko, izvi zvinogona kuisa kusagadzikana kusina kubatanidza kana kushandura / shear, zvichienderana nehutano hwakasimba hwemasangano iwayo uye simba remuviri wakapoteredza. " Ichi ndicho chinhu chinofanira kuchengetedza mupfungwa, kunyanya kana iwe uri mutsva pakusimiswa kudzidziswa kana kuti uine mafudzi asina simba.
Ukuwo rumwe rutivi, Novak anotsanangura kuti vadzidzisi vekumisa vane mapoka maviri okubatanidza zvakasiyana vanobvumira mamwe maitiro akashanda. "Zvisungo zvinogona kugadziriswa kuti zvigadzikane nebhande rakashongedzwa, uye kunyange kutongororwa kana chinonyanya kusimba simba chinenge chichidiwa.Nzira ipi zvayo, kusimbiswa kunogona kuchinjwa kuti kuenzane nemisungo inodiwa yekusimbiswa uye ukuru hwomunhu ari kushandisa," Novak anoti .
Kune vakawanda vashandisi, kana hurongwa "hwakanaka" kana "huri nani," asi hwakasiyana . Semuenzaniso, hazvigoni kuita zvokwadi yakakonzera kana kunyorera pane mutambi we TRX nokuti kana muviri wako uchienzanisa pasi, zvose zvinoshanda zvigadzika zvakananga pasi. Iwe haugoni kuisa zvinyorwa pachiuno kana puti-width kuti uite basa racho. Mukutaura, zvinokwanisika kuita kuvhara uye kuvhenekera kune vadzidzisi vanomisa vane zvikamu zviviri zvakasiyana-siyana zvekubatanidza nokuti unokwanisa kuisa zvigadziro zvakakwana zvakakwana kuti zvibvumira muviri wako kuenderera mberi pakati pezvigadziriswa zvemidziyo.
Bhuku reJoko
Bhuku reJoko ndiro, zvichida, chikamu chinonyanya kufadza chokugadzirisa kudzidzisa pamusika. Kusiyana nemidziyo ine chakajeka chimwe chete kana chechipiri chinamatira, Bhuku reJoke rinonyanya kuita zvose. Nepo bhari iri nechokuita chimwe chete, chekubatisa kwepamusoro, chibatanidzi ichi chakakonzerwa nebhokisi rakakosha kubva kune zviketani zvakasiyana zvakapeteredzwa.
Chigumisiro ndechegadziriro inogadzira kusagadzikana kwakawanda kudarika tsika yegadziriro yekusimudza, kupa hutatu hutsanana hunoshanduka kubva kumusoro kwechikwata chechikwata, huchienda kumberi uye kumashure, kuona-machena kubva kune rumwe rutivi, uye kuchinjika kubva kune imwe nhatu yakagadzika inotaura, mumwe nomumwe uye zvakasiyana. Izvi zvinowedzera kusagadzikana kunogona kutora mamwe mapoka emasumbu, kunyanya aya ehudyu, mimba, kumashure, uye mapepa, kuwedzera kushanda kwekushanda, kuenzanisa, uye simba guru.
Nzira yacho inouyawo nezvikamu zvakasiyana-siyana zvinogona kuwedzerwa kumaketani, kupa sarudzo yekushambadzira nekudzvora maitiro sepushups nemitsetse, kana kuti yakanyatsogadziriswa yakashongedzwa nemapuranga uye superman squats.
Nemhaka yekuti kusungirirwa kwemaketani kune zvose zvakabatanidzwa nekarabiners, iwe unenge wakanyatsogadzirisa pamusoro pekubatanidza kweketani yaunobatanidza zvigadziro kana kuti mabhanhire, zvichiita kuti zvikwanise kuisa zvigadziro uye mabhanhire paanenge chero upi zvake hurefu. Iwe une hutungamiri hwakawanda pamusoro pokuti ungagadzirisa sei chigadziro pamushandi wega woga, uye iwe unogona kushandisa kunyange nepamusoro yepamusoro yepamusoro yezvenzira dzekugadzira-ups.
Chinhu chimwe chekucherechedza ndechokuti Bhuku reJoke yehurumende ibasa rinorema. Yakagadzirwa kubva mune zvendarira neketani, saka zvinoshamisa zvakasimba, asiwo zvepanyama zvinorema kudarika vamwe vadzidzisi vanomisa pamusika. Haisi imwe chete iwe unogona kukanda nyore nyore mubhegi-kutakura kuti utore newe kuti uende kunotamba.
Izvozvo zvakati, kusara kwayo kunoita kuti uve sarudzo huru yekurembera mumba kana kuti kunze semumwe munhu asingagumi. Iwe haufaniri kunetseka pamusoro payo uchipfeka pasi paunenge uchitaura kune zvinhu, naizvozvo kana iwe une musimba wakaoma muti kuti uusungirire kubva, iwe unogona kuisa kunze kunze usina kunetseka pamusoro pokutora pasi pakati pekushanda.
Kakawanda, nekuda kwekutsvaga kwayo kwema-axis matatu, ndiyo imwe yomufambiro wepamusoro wekumiswa kwekusimudzirwa kunotora zvishomanana kushandiswa.
Gymnastics Rings
Gymnastic rings are a classic suspension tool. Zvinosanganisira zvikamu zviviri zvakasiyana-siyana zvinogumira izvo zvinobvumira mitezo yako kuti ikashande zvakasununguka, uye nokuti zvigadziro zvinogona kuiswa panzvimbo dzakasiyana kubva kune mumwe, iwe unogona kushandisa zvindori kuti uite dips chechokwadi, kuvhenekera uye misuli-ups. Kukwirira kwezvindori kunogona kugadziriswa kuitira kuti iwe ugone kuita zvidzidzo zvakasimbiswa zvachose kubva pasi kana nemaoko kana makumbo ako musangana nevhu.
Chimwe chezvipingamupinyi zvakakura zvezvindori ndezvokuti hazvina kunetseka kune chero basa chero ripi zvaro raunoda kusimudza tsoka dzako kubva pasi. Kuisa tsoka dzako mukati mezvindori kunoda kuti iwe uise rwonzi rwakasimba pamusoro pechidzitiro kana chema, iyo inotanga kukuvara pasina nguva. Iyi mirefu yakawanda yakawanda inoshandisa kushanda kune muviri wepamusoro.
Kana uri kutsvaga chigadzirwa chinobatanidza kubatsirwa kwezvindori nehuwandu hwakasununguka hwehutachiona hunobvumira muviri wose kudzidziswa, TRX Duo Mudzidzisi inzira yakanaka. Iyi sangano ine zvinyorwa zviviri zvakasiyana, sezvinongoita zvindori, saka unogona kuzvishandisa kuti uite zvidha-mhe uye zvinosvibisa, asi zvigadziri zvacho zvakanyatsokwana, zvichiita kuti zvive nyore kubata pane bhandi rakagadzirwa, uye vanewo mbambo yeylononi iyo unozviputira zvakapoteredza ivo nekuisa tsoka dzako.
Anopinda
Kunyorera kunogona kunge iri yekutanga yekumiswa mudzidzisi. Kunyange zvazvo chikwata chekutamba chebasa chisingaiti sechishanda chinoshandiswa sezvinenge zvindori kana mabhanhire ekumisa, uye zvechokwadi hazvisi nyore sezvinoitwa Bhuku reJoke, ndiyo imwe nzira iri nyore yekupa kumira kwekudzidzira kuedza. Uyezve, kana iwe uchikwanisa kuwana paki, unogona kuzviedza pasina. Izvozvo zvakati, iwe haufaniri kuisa hog inosvika panzvimbo yekutamba kana pane vana vakakomberedza, naizvozvo kana iwe ukanyatsoziva nezvekumiswa kwekumiswa, unogona kutenga kutenga mudzidzisi wako.
Kusimudza Straps
Kuvhiringidzika mabhanhire, kunyanya chekutanga TRX Suspension Trainer , ndizvo zvakasvibisa iyi fomu yekushanda. Kunyange zvazvo imwe nheyo imwechete inopinza inogadzirisa mamwe maitiro (kunyanya, zvakatotaurwa kutaurwa-ups uye dips), kusungirirwa kwembambo ndiyo nzira yakakodzera yehuwandu hwevanhu, uye chisarudzo chikuru kune vamwe vanhu vatsva kumabasa.
Rimwe rimwe rubatsiro rwemabhanhire nderokuti ivo vanoshamisa kwazvo kureruka. Muchengeti we TRX, somuenzaniso, anongorema mapaundi 4 chete, kuitira kuti iwe unogona kuikanda nyore muhomwe kana kutakura uye uitore iwe. Nzira iyi yesimbi yakanyanyisawo nyore kuisa, uye inogona kusungirirwa kubva kumashure kwemukova, gomo rekudzidzira, davi remuti, kana danda rakasimba. Uye nokuti vazhinji vanoita zvekutengeserana vane mabheji akadaro anowanikwa kune vateereri vavo, mikana iwe unogona kupa icho chiyero chekuongorora cheki kana iwe uine chikwata chekurovedza muviri.
Shoko Rinobva
Nokuti kusimiswa kudzidzisa kunoda kukosha kwekuita basa, iyo pfungwa yakanaka yekutaura nemudzidzisi kana murayiridzi wehutano paunotanga maitiro ekudzidziswa. Nhungamiro shomanana inogona kufamba nenzira yakareba yekudzivirira kunokuvara.