I-TRX, i-YokeBar, i-Rings, ne-Swings
Ukuqeqeshwa kokumiswa cishe kufana nokunye uhlobo lokuhlukunyezwa okuphakathi kwesikhathi. Ngenhlanhla, ngenkathi ukuqeqeshwa kokumiswa kungaba nzima, akuyona into ehlukumezayo, futhi mhlawumbe uhlobo lokuqeqesha osujwayele kakade. Isibonelo, uma uke wabona ama-gymnast e-Olympic esuka emasongweni, ubonile uhlobo lwezinga lobuchwepheshe lokuqeqeshwa kokumisa okwesikhashana. Umqondo ulula: ukuqeqeshwa ukumiswa kuhilela noma yikuphi ukuzivocavoca umzimba okwenziwe ngenkathi usebenzisa izintambo, izintambo, izindandatho, izindophi, noma amaketanga amisiwe kusuka kumaphuzu okuchofoza okukodwa noma amaningi. Kodwa-ke, umbuzo, kungani kufanele umuntu azame lolu hlobo lokuqeqesha?
Izinzuzo Zokuqeqesha Ukumiswa
ULuka James Masters, umfundisi oyinhloko ne-Australian Fitness Academy, amaphoyinti kuqala ekukhanyeni ikhono lokuqeqesha abantu ukuthuthukisa amandla okusebenza. "Amandla asebenzayo kubalulekile emisebenzini yansuku zonke futhi kuboniswa ekuqeqesheni ukumiswa ngokukwazi ukuhamba ngezindiza eziningi. Abantu abawona ama-robot-asiqhubeki phambili nangemva-sinamandla okuhamba phambili futhi ukujikeleza. Ukuqeqeshwa kokumiswa kukuvumela ukuba uhambe ngalunye lwezigaba ngalunye, futhi kwezinye izimo, izindiza ezingaphezu kweyodwa ngesikhathi. "
Futhi ngokuyisisekelo isitayela sokuqeqeshwa esisebenzayo esenza kube nomunye umhlomulo wokuqeqeshwa kokumiswa: Ukusebenza okukhulu nokuzinza. "Ukuvivinya ukuqeqeshwa kokumiswa akusekelwe-ngokwesibonelo, uma wenza ukumiswa okwesikhashana, izandla zakho azizange zilungiswe phansi noma into eqinekile, zicindezela ngokumelene nezinsipho zokumiswa, kodwa zihamba ngomakhalekhukhwini endaweni imisipha kudingeka isebenze ukuze ivikele emuva okuphansi. Lokhu kusebenze okwenyuka kwemisipha yokuzinza emzimbeni kanye namanye amalunga, njengamahlombe nesikhumba, kungasiza ekuvimbeleni ukulimala, "kusho uMasters. Ngokuyinhloko, konke ukuvivinya umzimba okwenziwe kumqeqeshi wokumiswa kuba umsebenzi wokuqala.
Okokugcina, futhi mhlawumbe okungcono kunabo bonke, abaqeqeshi bokumiswa bahamba ngendlela ephawulekayo futhi beguquguqukayo, okuvumela ukuba kube nokuzivocavoca okuningi okuhloswe kuwo wonke amaqembu amakhulu omzimba. "Bangabantu abaningi abangenayo isikhathi sokuhamba , noma ukufinyelela ejimini lokuzivocavoca," kusho uDkt. Austin Robinson, isazi samandla nesimo sengqondo esifana ne-PhD ku-Exercise Science. "Ngomuntu siqu, ngisebenzisa abaqeqeshi bokumiswa lapho ngigijima ekusebenzeni okusheshayo. Ungalungisa i-angle yakho yomzimba bese uhamba ngokusebenzisa izingalo ezimbili noma imilenze emibili ukuya emlenzeni owodwa noma ingalo yokwenza ukunyakaza kube nzima nakakhulu."
Ukucabangela Ngaphambi Kokuqala
Yiqiniso, akufanele udibelele kuqala ekuqeqesheni ukumiswa ngaphandle kokwazi izinto ezimbalwa. Ngokufanelekile, udinga inani elilinganayo lokuqiniswa komgomo nokulawula ukwenza umzimba ngokuphepha nangempumelelo. "Ngenxa yokuthi ukuyeka ukuvivinya umzimba akusekelwe, kungase kube yinkimbinkimbi futhi akuyona into yokuqala yokuqala kwabaqalayo ukuqeqeshwa," kusho uMasters.
Izindaba ezinhle ukuthi ukuguqulwa okuncane kumishini kanye nesikhundla somzimba kungenza ukunyakaza okuphambene nalokho kube ukuvivinya umzimba. Ngakho-ke, thatha ukuqeqeshwa kokumiswa kokusikisela njengesibonelo. Lapho izintambo zihamba phansi, futhi umzimba wakho ukhululekile kakhulu noma awuhambisani nomhlabathi, ukuvivinya umzimba kuyinkinga kakhulu, okudingeka ukuthi kusebenze okuyisisekelo kunazo zonke futhi kuhlanganise ne-checeps yakho. Kodwa uma ubeka izibambo ukuze zandiswe nge-angle engama-45 noma engu-60 phansi, lo msebenzi ulula kubaqalayo ukwenza.
Kungakhathaliseki izinga lakho, Masters uthi kunezinto ezintathu okufanele uzicabange ngazo lapho uhlela noma yikuphi ukuvivinya umzimba. Okokuqala, kufanele ugxile ekuphefumuleni kwakho. "Phumelela ngekhala lakho ngesikhathi sokuphumula komzimba-ngesikhathi sokuqhuma, yisigaba lapho ugoqa khona izigqoko zakho futhi wehla esifubeni sakho-uphefumule emlonyeni wakho esigabeni sokuzikhandla," kusho uMasters. Okwesibili, qinisekisa ukuthi ugcina ukucindezeleka ngezibopho ngaso sonke isikhathi-kufanele ngaso sonke isikhathi kuhanjiswe ngokugcwele. Futhi ekugcineni, ugweme ukujikeleza noma ukubuyisela emuva, noma ukuzingela amahlombe akho ngesikhathi sokuzivocavoca. Gcina ingqinamba eqinile, eqinile kulo lonke.
Izinhlobo Zokuxilongwa Izinsiza Zokuqeqesha
Ngenkathi bonke abaqeqeshi bokumiswa befana, kunezinto ezihlukile okumele zihlonishwe, kusho uJennifer Novak, umqeqeshi womuntu siqu nomnikazi we-PEAK Symmetry Performance Strategies. Ngokufanayo, abaqeqeshi abathile bamiswa banekhasi elilodwa, eliguquguqukayo lokunamathisela, futhi ezinye zinamathiselwe okuhlukile, okulungisekayo.
Umqeqeshi we- TRX ukumiswa yisibonelo esihle sephoyinti elilodwa, eliguquguqukayo lokunamathisela, ngenkathi igymnastics ishaya noma umqeqeshi we-Primal 7 ingaba yisibonelo semishini lapho umcengezi ngamunye enezinombolo zakhe zokunamathisela. "Abaqeqeshi abangamalungu okubambisana abanikezela amandla, baguqule amandla futhi ngezinye izikhathi inselela kumalungu," kusho uNovak. "Ngokwesibonelo, uma wenza umsebenzi wokumisa okwesikhashana, okunamathiselwe okukodwa kufaka i-vector yamandla edonsa isikhonkwane, i-elbow, namajoyini ehlombe ngaphakathi, ngokubhekene nokunamathiselwe. Hlanganisa amazinga ahlukene ehlangothini kanye ne-crystal flexion, lokhu kungabonisa ukuhlanganiswa okuhlanganyelwe okungalingani noma ukuhumusha / ukukhishwa kwekhanda, kuye ngokuthi ukuqina okuyisisekelo kwalawo majoyina kanye namandla omzimba oseduze. " Lesi yisici okufanele sihlale sikhumbula, ikakhulukazi uma ususha ukuqeqeshwa kokumiswa noma unamahlombe abuthakathaka.
Ngakolunye uhlangothi, uNovak uchaza ukuthi abaqeqeshi bokumiswa abanamaphuzu amabili okunamathiselwe okuhlukile bavumela ukuqeqeshwa okufakiwe ngokwengeziwe. "Okunamathiselwe kungashintshwa ukuze kulungiswe ibhande lezintambo, futhi kusetshenziswe ngisho nangabe kunesidingo esinamandla ngokweqile." Noma yikuphi indlela, ukugcizelela kungashintshwa ukuze kufanelane nemisipha efunwa yokugcizelela kanye nobukhulu bomuntu oyisebenzisayo, "uNovak uthi .
Kubasebenzisi abaningi, noma uhlelo "lungcono" noma "lubi kakhulu," kodwa luhlukile . Isibonelo, akunakwenzeka ukwenza ukudonsa kweqiniso noma ukudipha kumqeqeshi we-TRX ngoba uma umzimba wakho uhamba ngokuqondile, kokubili ukuphatha ukulinganisa phansi. Awukwazi ukubeka izibambo ku-hip noma ububanzi be-shoulder ukuze usebenzise umsebenzi. Ngakolunye uhlangothi, kungenzeka ukuba wenze ama-dips kanye nokudonsa phezulu kumqeqeshi wokumiswa onamaphuzu amabili okunamathiselwe okuhlukile ngoba ungakwazi ukubeka okunamathiselwe okubanzi ngokwanele ukuvumela umzimba wakho ukuba uhambisane ngokuqondile phakathi kwezimboni zemishini.
I-Bar Yoke
I-Yoke Bar, mhlawumbe, iyisiqeshana sokufundisa ukumiswa emakethe. Ngokungafani nemishini ecacile iphuzu elilodwa elicacile noma elibili, i-Yoke Bar ibhekene kokubili. Ngenkathi ibha ihlanganisa okunamathiselwe okukodwa, okunamathiselwe okuphezulu, lokhu okunamathiselwe kukho kufakwe ebhaleni elilinganiselwe lapho amaketanga amabili ahlukene ehlala khona.
Umphumela wuhlelo oludala ukungazinzeki okungaphezu kwesistimu yokumiswa kwendabuko, ukuhlinzeka ngokujikeleza kwe-axis amathathu ephikisana nendawo yokugcina ihange, ukuhamba ngokuya phambili nangemuva, ukubona ama-saws ukusuka kolunye uhlangothi, nokuguqulwa kuzo zonke ihange amaphuzu, ngabanye futhi ngokwehlukana. Lokhu kwandisa ukungazinzi kungase kutholakale amaqembu amaningi ama-muscle, ikakhulukazi lawo asezinkalweni, izibeletho, emuva, namahlombe, ukuthuthukisa ukuqeqeshwa okusebenzayo, ibhalansi, namandla angaphakathi.
Uhlelo lubuye lube nezinamathiselo ezihlukene ezingafakwa ezingxenyeni, zinikeza inketho yesibambo sokudonsa nokucindezela ama-exercises njengama-pushups nemigqa, noma ibhande elinamathele ngaphezulu lamapulangwe nama squats angaphezulu.
Ngenxa yokuthi amaketanga okumiswa ahlanganiswe wonke ama-carabiners, ulawula ngokugcwele ukuthi yikuphi ukuxhumanisa kochungechunge oluthinta izibambo noma izibambo, okwenza kube lula ukubeka izimbambo kanye nezikhonkwane cishe noma yikuphi ukuphakama. Unokulawula okuningi mayelana nokuthi ungasetha kanjani imishini ukuze usebenze ngalunye, futhi ungasebenzisa ngisho ibha engaphezulu enezingqimba zendabuko.
Into eyodwa okumele uyiqaphele ukuthi uhlelo lwe-Yoke Bar luyisisebenzi esinzima. Yenziwe nge-steel ne-chain, ngakho-ke iyakhula ngendlela ephawulekayo, kodwa futhi isisindo somzimba kunabanye abaqeqeshi bokumiswa emakethe. Akuyona eyodwa ongayiphonsa kalula esikhwameni esithwalayo ukuze uthathe nawe ukuze uthole i-gym on-the-go.
Lokho kusho ukuthi ukuhlala kwayo kube yindlela enhle yokulenga endlini noma ukuphuma njengendlela yokuzivocavoca okuhlala njalo. Akudingeki ukhathazeke ngalokhu ukugqoka lapho uboniswa ezakhiweni, ngakho-ke uma unesihlahla somuthi oqinile ukuze usibeke eceleni, ungasetha ngaphandle ngaphandle kokukhathazeka ngokuwubhidliza phakathi kokusebenza.
Ngokubanzi, ngenxa yokujikeleza kwayo kwe-axis amathathu, kuyindlela ephakeme kakhulu yokuqeqeshwa kokumiswa okuthatha kancane ukujwayela.
Izindleko zokuzivocavoca
Amasongo wokugqoka ayithuluzi lokumisa okwesikhashana. Zifaka amaphuzu amabili okunamathiselwe ahlukene avumela izitho zakho ukuba zisebenze ngokuzimela, futhi ngenxa yokuthi amaphuzu okunamathisela angabekwa ezindaweni ezihlukahlukene komunye nomunye, ungasebenzisa amasongo ukwenza ama-dips weqiniso, ukudonsa kanye nama-muscle-ups. Ukuphakama kwamasongo kungabuye kulungiswe ukuze ukwazi ukwenza izivivinyo ngokuphelele kumiswe phansi noma ngezandla noma imilenze yakho lapho uxhumane nomhlabathi.
Enye yezingqinamba ezinkulu zezindandatho ukuthi ayinakukhathazeka nganoma yikuphi ukuzivocavoca lapho ufuna ukumisa khona izinyawo zakho emhlabathini. Ukubeka izinyawo zakho emasongweni kudinga ukuba ubeke indandatho elukhuni ngokumelene nekhanda lakho noma i-shin, eqala ukulimaza ngesikhathi esithile. Le mikhawulo enhle kakhulu yenza umsebenzi wokuzivocavoca umzimba.
Uma ufuna ithuluzi elihlanganisa izinzuzo zamasongo ngesistimu yezintambo ezikhululekile ezivumela ukuqeqesha umzimba wonke, i-TRX Duo Trainer iyindlela enhle. Lolu hlelo lunamaphuzu amabili okunamathiselwe ahlukene, njengezindandatho, ngakho-ke ungawasebenzisa ukwenza amathrekhi nama-dips, kodwa izibambo zigcwele ngokuphelele, okwenza kube lula ukubamba ngaphezu kwendandatho egobile, futhi banesibindi se-nylon uzibophezela ngokufaka izinyawo zakho.
Uphendulela
Ukuguquka kungaba ngumqeqeshi wokuqala wokumiswa. Ngenkathi i-toy yokudlala ye-playground ingenzi ngendlela eguquguqukayo njengezindandatho noma izintambo zokumiswa, futhi ngokuqinisekile akuyona inselele njenge-Yoke Bar, yindlela eyodwa elula yokunikeza ukuqeqeshwa kokumiswa. Futhi, uma ufinyelela epaki, ungazama ngakho mahhala. Lokho kusho ukuthi mhlawumbe awufuni ukugubha endaweni yokudlala uma kukhona izingane ezungezile, ngakho-ke uma uthola ukungathí sina ngokuqeqeshwa kokumiswa, ungase uthande ukuthenga umqeqeshi owakho.
Ukumiswa kwe-Straps
Izintambo zokumisa, ikakhulukazi i- TRX Suspension Trainer , yilokho okwakusakazelelwe lokhu kusetshenziselwa ukusebenza. Ngenkathi iphuzu elilodwa lokukhonkwane likhawulela ezinye izivivinyo (ikakhulukazi, ukudonsa okukhulunywe ngaye ngaphambili), izintambo zokumiswa kuyindlela efanelekile kubantu jikelele, futhi okukhethwa kukho abantu abasha kulo msebenzi.
Enye enye inzuzo yezinsipho ukuthi ziyisisindo esincane esimangalisayo. Umqeqeshi we-TRX, isibonelo, ulinganisa amapremu angu-4 kuphela, ngakho-ke ungakwazi ukuwuphonsa kalula esikhwameni noma uwenze futhi uthathe wona. Lesi sitayela se-strap nayo ilula kakhulu ukusetha, futhi ingasindiswa ngemuva komnyango, i-gym jungle, igatsha lomuthi, noma ibhande eliqinile. Futhi ngenxa yokuthi iningi lezentengiselwano zezohwebo zinezintambo ezinjalo ezitholakalayo kumakhasimende abo, kunokwenzeka ukuthi unganikeza ithuluzi ukuhlolwa kwe-test uma unobulungu bokuzivocavoca.
Izwi elivela
Ngoba ukuqeqeshwa kokumiswa kudinga ukuzibandakanya okubaluleke kakhulu, kungumqondo omuhle ukukhuluma nomqeqeshi noma umqeqeshi wempilo uma uqala uhlobo lokuqeqesha. Isiqondiso esincane singahamba kahle ekuvimbeleni ukulimala.