TRX, YokeBar, Rings, thiab Viav Vias
Kev ncua kev kawm yuav luag suab nrov zoo li qee qhov ua rau ntawm kev siv dag zog ntawm medieval. Ua tsaug, thaum kev tshem tawm kev kawm ntawv yeej yuav nyuaj, nws tsis yog tsim txom, thiab tej zaum yog ib qho kev cob qhia uas koj twb paub lawm. Piv txwv li, yog tias koj tau pom Olympic gymnau viav vias ntawm cov rings, koj tau pom ib daim ntawv qhia txog kev raug ncua kev kawm hauv kev nqis tes ua. Kev ncaj ncees yooj yim: kev kawm ncua kev kawm yog siv lub cev ua si thaum siv straps, cords, rings, ropes, los yog chains tshem tawm ntawm ib qho los yog ntau qhov ntsug ntawm cov ntsiab lus ntawm lub voj voog. Tab sis cov lus nug, ntawm chav kawm, yog vim li cas yuav tsum tau ib tug neeg sim hom ntawv no?
Cov txiaj ntsim ntawm Kev Ncua Kev Kawm Tshem Tawm
Luke James Masters, tus thawj coj qhia nrog Australian Fitness Academy, cov ntsiab lus ua ntej kev ncua kev kawm kev muaj peev xwm los pab tib neeg tsim muaj lub zog zoo. "Lub zog muaj zog yog ib qho tseem ceeb rau kev ua ub ua no ntawm lub neej txhua hnub thiab qhia tau tias nyob rau hauv kev tshem tawm kev kawm los ntawm kev muaj peev xwm los mus rau ntau lub dav hlau. -peem thiab tig los hloov txoj kev kawm ntawv tso cai rau koj mus los ntawm txhua theem ntawm cov theem no, thiab qee zaum, ntau tshaj ib lub dav hlau.
Thiab nws yog precisely no hom kev ua haujlwm ntawm txoj haujlwm uas tswj lwm txoj haujlwm ntawm kev ncua kev kawm: Core activation and stability. "Ncua kev cob qhia ncua kev kawm yog tsis txhawb nqa - piv txwv, thaum ua qhov kev tshem tawm, koj ob txhais tes tsis ruaj rau hauv pem teb lossis ib yam khoom khov kho, lawv tabtom nias tawm ntawm cov raug tshem tawm, tab sis yog mobile tsis nyob hauv qhov chaw-qhov tseem ceeb Cov nqaij ntshiv yuav tsum tau tiv thaiv kom tau qis qis dua. Qhov no ua kom muaj zog ntawm cov leeg mus rau hauv cov tub ntxhais thiab cov pob qij, xws li lub xub pwg thiab lub duav, yuav pab tiv thaiv kev raug mob, "Masters says. Yeej tseem zoo, txhua yam kev ua tau ua ntawm tus kws qhia raug rho tawm ua ib ce ua kom tiav.
Thaum kawg, thiab qhov zoo tshaj plaws ntawm txhua qhov, cov kws qhia tawm raug tshem tawm zoo kawg thiab txav tau, uas yog siv ntau hom kev ua uas npaj rau txhua tus neeg mob loj. "Lawv zoo rau cov neeg tsis muaj sij hawm mus , los yog nkag mus rau ib qho chaw ua lag luam," hais tias Dr. Austin Robinson, tus kws tshaj lij thiab tus kws kho mob tshwj xeeb nrog PhD hauv Kev Kawm Ua Ntej. "Kuv tus kheej, kuv siv cov kws qhia tawm hauv tsev kawm ntawv thaum mus ncig ua si hauv kev ceev nrooj. Koj tuaj yeem kho koj lub cev thiab siv ob txhais ceg los yog ob txhais ceg rau ib ceg lossis caj npab kom ua rau kev nyuaj siab dua."
Kev Ntsuas Ua Ntej
Qhov tseeb, koj yuav tsum tsis txhob dhia taub hau mus rau kev ncua kev kawm tsis paub txog ob peb yam. Namely, koj xav tau tus nqi zoo ntawm kev ruaj ntseg tseem ceeb thiab kev tswj hwm ua kom muaj kev nyab xeeb thiab zoo. "Vim hais tias cov kev tshem tawm tsis muaj kev txhawb nqa, lawv tuaj yeem ua nyuaj thiab tsis yog qhov kev xaiv thawj zaug rau cov neeg tshiab rau kev ua haujlwm," Masters hais tias.
Qhov xwm zoo yog tias kev kho me me rau cov cuab yeej thiab lub cev muaj peev xwm tig tau lwm txoj kev txav mus rau hauv kev pib xyaum ua si. Li ntawd, siv qhov kev ncua kev kawm thawb tawm ua piv txwv. Thaum cov hlua tseem muaj nyob rau hauv pem teb, thiab koj lub cev yog ntau dua los yog tsawg dua rau hauv av, qhov kev qoj ib ce yog qhov nyuaj tshaj, xav tau qhov tseem ceeb tshaj plaws hauv lub xub pwg thiab lub xub pwg ntxiv rau ntxiv rau koj lub hauv siab thiab triceps. Tab sis yog tias koj tuav txoj hlua khi kom lawv txhim kho rau ntawm 45-los yog 60-degree lub kaum sab nraud nrog rau hauv pem teb, qhov kev qoj ib ce ua yooj yim rau cov neeg pib tshiab.
Txawm hais tias koj theem, Masters hais tias muaj peb yam xav txog thaum teem rau ib ce. Ua ntej, koj yuav tsum tsom ntsoov rau koj qhov ua pa . "Ua pa ntawm koj lub qhov ntswg thaum lub sijhawm ua kom lub cev qoj ib ce - thaum lub sij hawm siv lub nraub qaum, uas yog theem koj nyob nraum koj lub luj tshib thiab txo koj lub hauv siab - thiab nqus tawm ntawm koj lub qhov ncauj mus rau theem lub sijhawm," Masters says. Qhov thib ob, xyuas kom koj ceev nrooj ntawm cov hlua txhua lub sij hawm-lawv yuav tsum raug ncua ntev. Thiab thaum kawg, tsis txhob sib npaug los yog khawm koj nraub qaum, los yog hunching koj lub xub pwg thaum siv qoj ib ce. Tuav kom muaj zog, nruj core nyob thoob plaws.
Hom Kev Cob Qhia Kev Raug Tshem Tawm
Txawm hais tias tag nrho cov kws cob qhia raug tshem tawm, zoo li muaj ob peb qhov txawv txav, hais tias Jennifer Novak, tus kws qhia tus kheej thiab tus tswv ntawm PEAK Symmetry Cov Tswv Yim Ua Tau Zoo. Namely, qee cov kws cob qhia muaj kev cuam tshuam, muaj cov ntsiab lus sib txuas, thiab muaj qee cov khoom sib txawv, cov cuab yeej sib txawv.
Kev cob qhia TRX ncua kev kawm yog ib qho piv txwv zoo ntawm ib qho kev sib txuas, kev sib dhos sib txuas, thaum ib nrab ntawm cov gymnastics los yog tus Primal 7 tus kws qhia yuav ua piv txwv ntawm cov khoom siv uas txhua lub pluaj tau nws qhov taw tes. "Tib leeg txuas cov kws qhia tawm tau tsim kev dag zog, hloov kev siv thiab qee zaus kev sib tw rau cov pob qij txha," Novak hais. "Piv txwv, thaum ua qhov kev tshem tawm ntawm kev tawm mus, kev txuas ib qho chaw quab yuam ib qho quab yuam vector rub lub dab teg, lub luj tshib, thiab lub xub pwg txuas ntxiv rau sab hauv. Nyob ntawm ntau theem ntawm lub luj tsho thiab lub dab tawm, qhov no yuav tuaj yeem tsis sib xws sib txuam sib txuas lossis txhais / shear, nyob ntawm lub hauv paus ruaj ruaj ntawm cov pob qij txha thiab cov zog ntawm cov nqaij ib puag ncig. " Qhov no yog qhov tseem ceeb tshaj kom nco ntsoov, tshwj xeeb tshaj yog tias koj yog kev kawm tshiab los yog muaj lub xub pwg nyom.
Ntawm qhov tod tes, Novak piav qhia hais tias cov kws qhia tawm raug tshem tawm nrog ob qho lus txuas ntxiv rau kev ua haujlwm ntxiv. "Qhov txuas yuav raug kho kom haum raws li lub xub pwg nyom, thiab txawm tias yog ib qhov kev xav tau ntau tshaj yog qhov kev xav tau." Ua li cas los xij, qhov kev hloov tseem hloov tau kom haum rau cov nqaij ntshiv ntawm kev xav thiab qhov loj ntawm tus neeg siv nws, "Novak hais .
Rau cov neeg siv feem ntau, lawv txoj kev tsis yog "zoo dua" lossis "phem tshaj", tab sis lawv txawv . Piv txwv li, nws tsis yooj yim los ua ib tus kws qhia TRX vim tias thaum koj lub cev nyob rau hauv av, ob leeg leeg ncaj nraim. Koj tsis tuaj yeem tso txoj hau kev ntawm lub duav lossis lub duav-dav kom pab txhawb qhov kev qoj ib ce. Tshaj li, nws tau ua dips thiab pull-ups rau cov kws qhia tawm nrog ob leeg cais ntsiab lus vim tias koj tuaj yeem tso cov ntawv txuas dav txaus kom koj lub cev tawm ntawm cov cuab yeej cov leeg.
Yoke Bar
Lub Yoke Bar yog, tej zaum, feem ntau nthuav qhov kev tshem tawm cov khoom siv nyob rau hauv kev ua lag luam. Tsis zoo li cov khoom siv nrog ib txoj kab los yog ob qho chaw txuas, lub Yoke Bar yeej tseem yog ob qho tib si. Thaum lub bar nta ib zaug xwb, nyiaj siv ua haujlwm saum toj kawg nkaus, qhov txuas ntawm no yog affixed mus rau ntawm ib txoj kab ntawm ob sab ntawm ob qho kev sib nrug chains dai vertically.
Qhov tshwm sim yog lub zog uas tsim muaj kev tsis ruaj khov dua li qhov kev tshem tawm kev ua haujlwm, muab txoj kev sib tw ntawm peb sab rau ntawm qhov taw mus rau sab nrauv thiab sab nraud, saib sab ntawm sab mus rau sab, thiab ua kev viav vias ntawm tag nrho peb lub thauj cov ntsiab lus, tus kheej thiab cais. Qhov no ntxiv tsis muaj peev xwm nrhiav tau ntau pawg leeg, tshwj xeeb tshaj yog cov hauv lub plhaw, abdominals, nraub qaum, thiab lub xub pwg, pab kom muaj kev cob qhia zoo, kom sib npaug, thiab muaj zog.
Lub kaw lus tseem tuaj yeem nrog cov ntawv txuas ntxiv uas yuav muab ntxiv rau cov chains, ❑ ❑ ib txoj kev xaiv rau kev rub tawm thiab nias kom zoo xws li pushups thiab kab, los yog ntau dua padded pluaj rau cov phaj thiab superman squats.
Vim hais tias cov kev raug tshem tawm cov ntawv txuas nrog cov carabiners, koj tau ua tiav kev sib txuas ntawm txoj hlua uas koj xa cov hlua los yog cov hlua rau, ua kom tau qhov taw tes rau cov leeg thiab cov hlua ntawm qhov siab. Koj muaj kev tswj ntau tshaj li cas los laij cov cuab yeej siv rau txhua qhov kev ua, thiab koj tuaj yeem siv cov kab rov tav ntawm kab rov tav rau kab qus tsoo.
Ib qho uas yuav tsum tau nco ntsoov yog qhov Yoke Bar yog qhov haujlwm loj. Nws tau ua los ntawm cov hlau thiab saw hlau, yog li nws tseem ua tau ntev, tab sis kuj cev ntas dua li lwm cov kws qhia tawm hauv kev ua lag luam. Nws tsis yog ib qho koj tuaj yeem muab pov rau hauv ib lub hnab nqa mus rau koj nrog rau lub tsev kawm ntawv mus-rau-mus gym.
Uas tau hais tias, nws cov haujlwm ua rau nws yog ib qho kev xaiv zoo rau dai hauv tsev los yog tawm ua ib qhov chaw ua si ib nrab. Koj tsis tas yuav txhawj txog nws hnav thaum nyob rau hauv lub ntsiab, yog li yog tias koj muaj ceg ntoo khov khov rau nws los ntawm nws, koj tuaj yeem tsim tawm sab nraum tsis muaj kev txhawj xeeb txog kev siv nws cov kev ua haujlwm.
Tag nrho, vim nws txoj kev sib tw peb-axis, nws yog ib daim ntawv uas muaj kev raug ncua kev kawm ntawv uas yuav siv sij hawm me ntsis siv.
Gymnastics Rings
Gemsnastic rings yog cov cuab yeej raug tshem tawm classic. Lawv muaj ob lub ntsiab lus txuas ntxiv uas cia koj cov ceg tawv ua hauj lwm ntawm nws tus kheej, thiab vim tias cov ntsiab lus txuas tau muab tso rau ntawm kev sib txawv ntawm ib leeg, koj tuaj yeem siv cov rings ua qhov dips tseeb, rub tawm thiab mob nqaij. Qhov siab ntawm cov rings tseem yuav kho kom koj thiaj li ua tau kom qoj ib ce tshem tawm hauv av los yog nrog koj txhais caj npab los yog txhais ceg ntawm kev sib txuas nrog hauv av.
Ib qhov teeb meem loj tshaj plaws ntawm cov ntsej muag yog tias lawv nyob nraum qhov tsis xis nyob rau ib qhov kev ncaws pob twg koj xav kom ncua koj txhais ko taw hauv av. Muab koj lub kauj tsuam ntawm txoj hlua yuav tsum ua kom koj lub nplhaib tawv tiv thaiv koj lub pob taws los yog ci, uas pib mob tsis muaj sij hawm. No zoo nkauj ntau qhov kev nplhaib ua haujlwm rau lub cev qoj ib ce.
Yog tias koj tab tom nrhiav ib lub cuab yeej sib txuas cov txiaj ntsig ntawm cov nplhaib nrog ib lub zog uas muaj zog txaus uas pub rau tag nrho cov kev kawm hauv lub cev, TRX Duo Trainer yog qhov kev xaiv zoo. Cov kab ke no muaj ob lub ntsiab lus sib txuas, ib yam li cov rings, yog li koj tuaj yeem siv lawv ua cov npoo thiab dips, tab sis cov saib xyuas tau ua kom tiav, ua rau lawv yooj yim dua tuav lub nplhaib nkhaus, thiab lawv kuj muaj nylon pluaj uas muab puag ncig lawv rau kev tso koj ko taw los ntawm.
Viav
Kev ua viav vias yog thawj tus kws qhia raug muab tshem tawm. Thaum cov khoom ua si classic tsis ua haujlwm zoo li cov hlua los yog rho cov hlua, thiab yeej tsis nyuaj li Yoke Bar, nws yog ib qho yooj yim uas yuav tsum tau muab ncua kev kawm ib zaug. Ntxiv rau, yog tias koj nkag mus rau lub tiaj ua si, koj tuaj yeem sim ua dawb. Hais tias, tej zaum koj tsis xav kom muaj lub voj voog ntawm chaw ua si yog tias muaj menyuam yaus, yog tias koj tau txais kev kawm loj heev, koj tuaj yeem yuav ib tus kws qhia ntawm koj tus kheej.
Txiav Txim Plaub Ntug
Kev tshem tawm txoj hlab, uas yog tus kws tshaj lij TRX Ncua Tawm , yog dab tsi nrov hauv daim ntawv no ntawm kev ua kom haumxeeb. Hos qhov taw tes rau ib qho tsuas yog txwv qee lub ce (tshwj xeeb tshaj yog cov plhaus nkas uas twb tau hais tseg lawm thiab cov dips), txoj hlua raug tshem tawm yog qhov kev xaiv tsim nyog rau cov pejxeem sawvdaws, thiab kev xaiv rau cov tib neeg tshiab.
Ib qho txiaj ntsim ntawm cov hlua khi yog tias lawv muaj qhov hnyav incredibly. Tus TRX tus kws qhia, piv txwv li, tsuas yog hnyav 4 phaus, yog li koj tuaj yeem muab pov rau hauv ib lub hnab ev ntawv lossis nqa khoom nqa thiab nqa nrog koj. Qhov style ntawm pluaj no kuj yooj yim heev los teeb, thiab tau dai ntawm sab nraum qab ntawm ib lub qhov rooj, chav tua tsiaj, ntoo ceg, los yog ib qho chaw nqaj hlau. Thiab vim hais tias feem ntau cov chaw ua lag luam muaj xws li cov khoom siv rau lawv cov neeg yuav khoom, muaj feem cuam koj tuaj yeem muab cov cuab yeej rau kev xeem yog tias koj muaj kev koom tes ua si.
Lo Lus Ntawm
Vim hais tias kev ncua kev kawm ntawv yuav tsum muaj kev ua dej num tseem ceeb, nws yog ib lub tswv yim zoo rau kev sib tham nrog tus kws qhia lossis tus kws qhia lub cev thaum koj thawj zaug sim txoj kev kawm. Ib qho kev taw qhia me ntsis tuaj yeem mus ntev mus rau kev tiv thaiv kev raug mob.