trx划船动作 xterra 划船机

A. 备受李健、孙俪等明星青睐的TRX到底是什么

自李健在我是歌手中展示了TRX之后,TRX就在中国一火不可收拾,那么这项运动真的可以为你疯狂燃脂,锻炼好身材吗?

答案当然是肯定的,不然TRX也没办法得到李健、孙俪等众多明星的青睐。能够快速燃脂的TRX训练不仅可以训练胸部、背部、腹部肌群,更可以达到某种有氧运动才能达到的效果的,使你快速燃脂。

那么,备受关注的TRX到底是什么呢?

TRX全称全身抗阻力锻炼(Total Resistance Exercise),是一种推拉核心训练,这项训练由训练师安迪·麦克德模特设计而成,是将悬挂训练设备连接在头顶的一个稳定点中,并开始为时十分钟的稳定性训练,一般来说,是进行TRX划船、TRX推胸、TRX收膝与台阶跑的循环训练,循环多少次要依照个人自身的体能而定,量力而行。

那么,备受关注的TRX为什么有效呢?

TRX循环训练由推拉超级组开始,这样的训练对你的胸部、背部以及弘二头肌都非常的有训练效果,而在之后的收膝训练中,能够使核心力量与稳定性得到训练,而之后的台阶跑(或者普通跑步),保持心率的上升。这种简单的训练却可以快速的肌肉训练者的肌肉,并燃烧你的脂肪。

这项运动已经在石家庄的各大健身房、工作室中非常火热,成为了诸多妹子们的减脂神器,觉得自己肥胖,又想享受这种悬吊感觉的你,还不赶紧来试一试?

B. trx划船是练什么的trx划船怎么练

trx划船是健身里面很常见的一个动作,对肌肉的要求很高,刚刚开始健身的人一定要在别人的指导下完成。下面我给大家讲讲trx划船是练什么的?trx划船怎么练?
trx划船是练什么的
TRX悬挂式划船,不仅是锻炼背部的选择之一,也是一个非常棒的全身性训练动作。因为这个动作不仅可以练背,而且能锻炼核心肌群,现在这个TRX训练系统是非常受健身爱好者欢迎!

锻炼部位:背部肌群和抗屈曲核心力量。

trx划船怎么练
首先,在单杠上挂上附有手把的吊带,手把离地约1米。双手间距与肩同宽,正手握住吊带。身体姿势:脚尖朝上、脚跟着地,收紧腹部及臀部,肩、背、髋、腿尽量呈一直线,保持躯干稳定。动作过程上拉时,肩关节先做后移、固定,将背部收起(肩胛骨夹),手再接着拉(手肘保持微微内夹),感受背部肌肉紧缩。让胸口靠近把手后,再利用背部力量控制下放速度,感受背部肌肉被拉长,直到双手伸直即可。

背部发力技巧

原则上,反向划船也会用到二头手臂、肩部及核心稳定的力量,会有轻微的借力是正常现象。但可能少部分人会错把意识放在肩部,出现耸肩、斜方肌或二头肌酸痛的后果。

如果你的核心肌群比较弱,也能先从膝盖弯曲的反向划船做起,专注在背肌的控制上,等到能力达到一定程度,再改回原来的动作。

trx划船训练心得
健身让你更有型,举铁的女孩有魅力哦!收紧核心,来个单臂俯身划船,让背部更挺拔。悄悄告诉你们,这个锻炼背部的动作可以把你们拍的很性感,女生们快去试试~每天在办公室,收到来自同事们外卖和下午茶的诱惑!奶茶,炸鸡,饮料。。。还有麻辣香锅的阵阵飘香~~~宝宝们要忍住,原离奶茶和油炸!来杯酸奶和水果,马甲线会悄悄来到你的身边。保持重心在中间稳定,收紧核心,集中注意力。不要塌腰,感受背部发力。两边各做15个,一共做3组。两边的动作数量要一样哦,保持平衡。平时记得少吃米饭,因为它糖分高,可以用别的粗粮代替。

我们可以选择吊环或TRX,找到合适的倾斜角度,身体相对平直,用脚跟支撑,起始时伸直手臂,然后向上拉起。直到整个背部完全收紧,身体始终保持稳定。根据每个人的力量差异选择合适的倾斜角度,如果你的力量基础较差,就可以让身体和地面的夹角大一些。这套计划会训练到你整体的力量,从手臂肌肉到肩部、胸部、背部、腹部的肌肉,都会得到很好地锻炼。这对你的稳定性和上肢整体的力量是一次不小的挑战。

C. 想要增强下肢力量,该如何进行TRX体能训练

对于想要达到塑形效果的人群来说,可能刚开始负重动作不是有能力承受,今天为大家传授一套简单的TRX训练,力量要求不是很大。

动作二:TRXY字训练

可以锻炼我们的肩部肌群,首先面对训练带,大臂在胸前保持微屈,身体保持平衡稳定,双脚一定要站稳,由于这个动作是单关节的动作,所以对于肩部肌肉群的要求会高一点,特别是针对手臂三角肌群,看上图示范,动作过程中,依然保持大小臂角度不变,整个动作慢速控制,保证TRX始终保持张力,骨盆和核心没有发生任何改变。

动作三:TRX划船

此动作有助于锻炼我们的背部肌肉群,首先面对训练带,掌心相对,大臂在胸前,保持微屈的状态,整个核心收紧,骨盆不可摇晃,身体保持稳定,重心微向后倾,整个肩胛骨收紧,保持你的肩带稳定,这个动作首先要使你的背部发力,重心微微向后倾,然后将身体拉回至最高点,大拇指触胸,然后下放,整个动作一定要保持背部提前发力,

动作四:TRX下肢动作

这个动作在提高下肢力量的同时,增加脚踝,下肢关节的稳定性,首先面对训练带,双手紧握,保持训练带的张力,双脚分开,距离保持标准距离,脚尖朝前,髋部和膝盖微微弯曲,下蹲至大腿不要偏离地面,尽量平行,小腿尽量垂直于地面,身体慢慢抬起,动作过程中保持自己的核心收紧,自己的膝关节指向脚尖,大腿不要做内扣。

这个动作相对于其他动作更简单一些,训练过程中可以减少支撑点来增加强度,将重心调整到单脚之上,对侧脚后撤一小步,脚尖点地,在此基础上做一个脚尖的后撤步,后脚往后沿展,至最远端,保证后脚点地,支撑身体,前腿依然保持深蹲姿态,大腿回到初始位置,重复此动作继续训练。

动作过程中保持膝关节稳定,训练中始终保持一个方向,后脚可以借住脚尖点地,此时还可以是脚尖不点地,减少支撑点,继续增加难度,同时还可以增加提膝的动作,动作更难,对单腿的刺激更好。

以上就是TRX的自重动作,是一套完整的系统,它相对于负重的训练,减少了关节的压力,减少受伤的风险。动作过程中一定要选好自己的角度,不要做跨度过大的动作,TRX针对于塑形的人群效果会好点。

D. TRX划船——明星王力宏、李健都在练!

TRX,是英文Total Resistance Exercise的缩写,意为“全身抗阻力锻炼”。据说是一种源于美国海军的健身方法。

这套装备安装起来非常方便,只要墙壁或门上有一个固定挂钩,就能自己动手装好,无论在家、出差,找个能挂的地方就能自己练,非常方便操作,性价比也高。

《我是歌手》大火的“音乐诗人”李健,常常做的训练就是用TRX训练带做的TRX训练。

王力宏练肌肉必须要用到它:

现在TRX已经成为军队、专业运动员和健身爱好者的首选训练器械,甚至被称为「健身界最火的特种兵」。

为什么TRX这么受欢迎?

1.每一个动作都会练到核心

TRX的训练要求每一个动作都要把身体绷直,把脚作为身体转动的轴心,这会使得腰腹无时无刻不在发力,所以无论是减脂还是塑形都有很好的效果。 

2.不会对膝关节产生负担

如果你因为膝盖疼痛而不敢跑步,不敢做HIIT,不妨试试TRX,以上肢为主的运动一样有不错的燃脂效果。如果之前没练过,一定要从最简单的动作开始。

3.用更简单的方法进行背部训练

很多人都知道引体向上是练背的好动作,但是……拉不起来啊!而利用TRX进行不同角度的仰卧划船,就是最好的替代方案了。

4.只要一个支点,TRX能在任何地方训练

TRX是个不限训练场地的健身器械,只要有一个门,或者一个替代门的悬挂点,是兼顾增肌、燃脂和塑形的最佳选择。

今天,我们就来分享一下TRX训练当中比较经典的一个动作——TRX划船。

TRX划船,怎么做?

 锻炼部位:背部肌群和抗屈曲核心力量。

1、动作过程中,注意力集中在背肌上面。

2、TRX不像是单杠一样固定的,所以肩肌腱袖就必须出更多力维持肩膀稳定。

利用TRX做划船训练,负担自身体重,却能减少下背负担,使用更多肩胛骨后夹的动作,帮助你感受背部肌群收缩。

 难度:站立→仰卧→仰卧垫高或单手→负重(由简到难)

 动作描述:

1.在单杠上挂上附有手把的吊带,手把离地约1米。双手间距与肩同宽,正手握住吊带。

2.脚尖朝上、脚跟着地,收紧腹部及臀部,肩、背、髋、腿尽量呈一直线,保持躯干稳定。

3.上拉时,肩关节先做后移、固定,将背部收起(肩胛骨夹),手再接着拉(手肘保持微微内夹),感受背部肌肉紧缩。

4.让胸口靠近把手后,再利用背部力量控制下放速度,感受背部肌肉被拉长,直到双手伸直即可。

 锻炼次数:每组10-15个,做4组

动作过程中,会有轻微的借力是正常现象。但可能少部分人会错把意识放在肩部,出现耸肩、斜方肌或二头肌酸痛的后果。

 改善方式:按起始动作先放松肩部,进行两段式动作。

1.一样先做好预备动作,接着先感受背部收缩夹起;

2.再用双手跟着拉。简单来说,就是先做背部收缩,手再跟着拉的步骤,用意识来控制速度,会比较好感受训练效果。

如果你的核心肌群比较弱,也能先从膝盖弯曲的反向划船做起,专注在背肌的控制上,等到能力达到一定程度,再改回原来的动作。

今天的知识就分享到这,大家有什么健身方面想要咨询的,可以评论里留言并关注这个号,或者给我发私信,都可免费获得价值499元的【硬刻时代——马甲线训练精品私教课程】!

E. 想更全面的练好背部肌肉,哪些训练最有效呢

肩部和背部是每个健身者都必须要锻炼的部位,只有练出强壮的肩背,你才会显得有气质,身体才会更有型,但是肩背部锻炼相对的比胸腹部训练难度更大一些,有好多健身的朋友在训练的肩部和背部的时候都找不到感觉和发力点,从而大大降低了训练效果,今天小编为你大家推荐一组简单的肩部和背部训练动作,可以帮助你找到肩背训练的感觉。

运动健身能让人释放压力,内啡肽是运动释放压力的重要因素。研究证实,运动确实能够作用在“下丘脑-垂体-肾上腺轴”上,能够使机体的神经联系变得活跃,也改善血液中皮质醇的含量,也能增加下丘脑和垂体中内啡肽的含量,从而影响机体的神经、内分泌、免疫、心血管等系统,并可有效改善情绪状态。

需要特别指出的是,因为运动而分泌的内啡肽具有与吗啡类似的极强的镇痛作用,能够使人振作、精神愉悦、引起欣快感,同时可降低抑郁、焦虑以及其他消极情绪。

F. TRX训练的好处,TRX动作详解

练肌肉能长命!运动风气渐盛,不只男性、许多女性也开始训练肌肉,纷纷加入肌力训练课程。近来最夯的健身项目就是TRX,能够训练全身各部位的肌群,同时做肌力、有氧运动,有愈来愈多研究都发现,肌肉量较多者新陈代谢佳,身体健康寿命自然长。

1

身体阻力训练肌肉

TRX(Total Body Resistance Exercise)是指悬吊式阻抗训练,利用一组可伸缩式的绳索,透过自身的体重当作阻力,将手部、腿部、身体倾斜或反复动作。洪佳成教练指出,当身体倾斜角度愈大,TRX的训练强度则较高,建议初学者从低强度开始。

2

TRX训练的好处

1.增加肌肉的线条,平衡及耐力

2.提升热量卡路里的消耗

3.提升核心力量及柔软度

4.增加关节的稳定性

5.提升运动表现

6.减低体脂肪的比率

7.只要找到一个悬挂点,它们都能成为你的健身房

3

肌肉多、寿命长身体较健康

阻抗训练就是俗称的重量训练,可以透过徒手、负重或各式健身器材锻炼肌肉,以自身体重当作阻力较不容易受伤。根据研究发现,肌肉含量多寡与寿命长短有关,肌肉含量多者新陈代谢较佳,能降低罹患心血管疾病、糖尿病等发生率。

4

运动前暖身运动后伸展

虽然运动有助维持体态、增进身体健康,但过度运动则会产生反效果,常见的运动伤害如肌肉僵硬,很容易造成拉伤、扭伤,建议运动前先暖身、运动后伸展,让使肌肉回复弹性,降低受伤机率。

5

TRX动作详解

卧推:胸肌训练,俯身下推,你的胸肌、上臂肌肉、肩部肌肉、腹肌等核心稳定的肌肉群能同时锻炼到。每组15次、3组。

仰卧下拉:可以锻炼到背部肌肉、肩部后侧肌肉、腰部肌肉等,曲臂呼气、直臂吸气。每组15次、3组。

颈后臂屈伸:三头肌训练,上臂稳定不动,肘关节屈伸,腹部收紧,向下吸气,向上呼气。每组15次、3组。

斜卧弯举:二头肌训练,臀部收紧、上臂稳定,向上呼气、向下吸气。每组15次、3组。

G. TRX训练带怎么用能锻炼哪些部位呢

我们经常在健身房内见到一种悬挂式的弹力带,这也就是我们标题中所说的trx,但是并不是很多人都知道如何运用这个弹力带来进行训练,其实它有很多作用,下面给大家具体分析几个。

在这个基础上我们可以将重心转移到单脚上,另一只脚后撤脚尖点地,然后非支撑腿向后做弓步蹲的动作,这样对单侧腿的训练更加充分。

上面给大家介绍了几个简单的trx动作,不了解这个器械的朋友可以自己尝试一下。

H. 做不了引体向上,哪些动作能替代练习

但是如果你觉得做引体太难了做不了,那你还是老老实实做这个下拉算了,毕竟这个动作门槛相对来说低很多,对技术的要求也少很多,非常适合新手操作,但是即使一个动作再好,我们也不能妄图依靠那一两个动作就练出来完美的背肌,更重要的是不断的学习技术和不断挑战极限才是增肌之道!

I. trx划船一组做多少个trx划船每天做几组

trx划船是一个能特别好锻炼到背部肌肉的动作,这个动作练起来还是需要一定的健身基础的,健身小白最好找教练指导下。下面我给大家讲讲trx划船一组做多少个?trx划船每天做几组?
trx划船一组做多少个
利用TRX做划船训练,负担自身体重,却能减少下背负担,使用更多肩胛骨后夹的动作,帮助你感受背部肌群收缩。

难度:由简到难——站立→仰卧→仰卧垫高或单手——负重!

首先,在单杠上挂上附有手把的吊带,手把离地约1米。双手间距与肩同宽,正手握住吊带。

身体姿势:脚尖朝上、脚跟着地,收紧腹部及臀部,肩、背、髋、腿尽量呈一直线,保持躯干稳定。

动作过程上拉时,肩关节先做后移、固定,将背部收起(肩胛骨夹),手再接着拉(手肘保持微微内夹),感受背部肌肉紧缩。让胸口靠近把手后,再利用背部力量控制下放速度,感受背部肌肉被拉长,直到双手伸直即可。

锻炼次数:10-15个*4组。

trx划船动作要点
1. 双手握TRX把手,掌心向内,双手之间距离与肩同宽

2. 伸直双手,接着双脚向前小步移动,直到感觉TRX带子出现张力,躯干如图所示处于大约45度倾斜的角度,这是开始动作

3. 身躯呈直线,保持稳定

4. 肩膀下沉,肩胛骨往内收,感受背部肌群紧缩,慢慢将身躯往把手的方向拉起,手肘靠近身躯

5. 利用背部力量慢慢下放身躯,至双手伸直,还原动作

trx划船训练效果
说起我自己的身材,我其实很无奈哈哈哈,我初中的时候在校队打篮球,也参加很多田径训练,那个时候的强度让我结实了很多,初三毕业的时候体重已经到了57kg,我那时165,这个体重算是很大了,但是属于精瘦型。后来高中了,好吃懒做不运动,体重一路狂飙至64kg,胖的我现在都不敢看照片。后来高三,觉得自己不能再胖了,又开始恢复锻炼,每天跑步,节食,用黄瓜鸡蛋法减肥,吃了两个月加锻炼瘦回了52kg,感觉很自豪。但是现在说起来我真的真的不想再吃了,太恶心了。

再后来,我去了加拿大。呵呵,又开始胖,5年又胖回了62kg。我回家的时候,我老妈不忍直视的问我是不是去打了气所以变得跟气球一样肿。工作之后,开始健身,找了私教。不得不说,一个好的私教能很好的找出自己的问题在哪。而且,体重真的不是衡量一个人美不美,身材好不好的标准。线条,线条,线条才是最重要的。

我一星期1.3.5.7上课,2.4有氧,6休息。课程内容以力量训练(手臂,背部,核心,腿部),柔韧(瑜伽,普拉提),体能(tap,trx,拳击)为主。所以可以说是刚柔并济。每次练体能最后都是吐着下课的,一点不夸张。有氧主要是椭圆机,划船机和滑雪机。

饮食是最重要的,一定要少油少盐,多吃谷类实物(藜麦,糙米),紫薯,蔬菜以及很多多多多的蛋白质。我自己觉得健身并不是什么都不能吃,碳水化合物吃,等等等不呢能吃,那样我也会难受死。所以根据自己身体所需和每天的条件可以适当调整自己的饮食。健康就好。勉强看看照骗哈哈,我也是流了很多汗的哈哈哈。


A. What exactly is TRX, which is favored by celebrities such as Li Jian and Sun Li?

Since Li Jian showed off TRX in I Am a Singer, TRX has become a hit in China. So can this exercise really help you burn fat like crazy and build a good figure?

The answer is of course yes, otherwise TRX would not be able to win the favor of many celebrities such as Li Jian and Sun Li. TRX training, which can burn fat quickly, can not only train the chest, back, and abdominal muscles, but also achieve the effect that can only be achieved by aerobic exercise, allowing you to burn fat quickly.

So, what exactly is TRX that has attracted much attention?

TRX, which stands for Total Resistance Exercise, is a type of push-pull core training. This training was designed by trainer Andy McDerne. It connects suspension training equipment to At a stable point above the head, start a ten-minute stability training. Generally speaking, it is a circuit training of TRX rowing, TRX chest press, TRX knee collection and step running. The number of cycles depends on the individual's own physical fitness. It depends, act according to your ability.

So, why is TRX, which has attracted much attention, effective?

TRX circuit training starts with push-pull supersets. This kind of training is very effective in training your chest, back and biceps, and in the subsequent knee-tightening training, it can improve core strength. Get training with stability, and then do step running (or regular running) to keep your heart rate up. This simple workout can quickly tone your muscles and burn your fat.

This sport has become very popular in major gyms and studios in Shijiazhuang, and has become a fat-reducing tool for many girls. If you feel that you are fat and want to enjoy this suspended feeling, you can Why don't you come and give it a try?

B. What is trx rowing? How to do trx rowing?

Trx rowing is a very common exercise in fitness. It places high demands on muscles. People who have just started to exercise must It must be completed under the guidance of others. Now let me tell you what trx rowing does? How to practice trx rowing?
What does trx rowing do?
TRX suspended rowing is not only one of the options for back exercise, but also aA great full-body training move. Because this action can not only exercise the back, but also exercise the core muscles, this TRX training system is now very popular among fitness enthusiasts!

Exercise parts: back muscles and anti-flexion core strength.

How to practice trx rowing
First, hang a sling with a handle on the horizontal bar, and the handle is about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip. Body posture: Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable. When pulling up during the action, the shoulder joints should first be moved backward and fixed, the back should be tucked in (scapula clamp), and then the hands should be pulled (elbows should be slightly clamped in) to feel the contraction of the back muscles. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.

Back Strengthening Techniques

In principle, reverse rowing also uses the strength of the biceps, shoulders and core stabilization. It is normal to have a slight borrowing force. Phenomenon. However, a small number of people may mistakenly focus on their shoulders, resulting in shoulder shrugs, trapezius or bicep soreness.

If your core muscles are relatively weak, you can also start with reverse rowing with your knees bent, focusing on the control of your back muscles. When your ability reaches a certain level, you can then change back to the original action. .

trx rowing training experience
Fitness makes you more stylish, and girls lifting irons are attractive! Tighten your core and do a one-arm bent over rowing to make your back straighter. Let me tell you quietly, this back exercise can make you look very sexy. Girls, go and try it~ Every day in the office, I receive temptations from colleagues such as takeaways and afternoon tea! Milk tea, fried chicken, drinks. . . There is also the fragrance of the spicy hotpot~~~Baby, please hold back, Yuanli milk tea and deep-fried food! Come with a cup of yogurt and fruit, and your vest line will quietly come to you. Keep your center of gravity steady, tighten your core, and focus. Don't slump your waist, feel the force in your back. Do 15 reps on each side, for a total of 3 sets. The number of movements on both sides should be the same to maintain balance. Remember to eat less rice at ordinary times, because it is high in sugar and can be replaced with other whole grains.

We can choose hanging rings or TRX, find a suitable tilt angle, keep the body relatively straight, support it with your heels, straighten your arms at the beginning, and then pull up. Until the entire back is completely tightened, the body remains stable. Choose the appropriate tilt angle according to each person's strength difference. If your strength base is poor, you can make the angle between your body and the ground larger. This program will train your overall strength, from arm muscles to shoulder, chest, back, and abdominal muscles, and will be well exercised. This is a big challenge to your stability and overall upper body strength.

C. If you want to increase the strength of your lower limbs, how to perform TRX physical training

For people who want to achieve body shaping effects, they may not be able to bear the weight-bearing movements at the beginning. Today I will teach you a simple TRX training, which does not require much strength.

Action 2: TRXY training

It can exercise our shoulder muscles. First, face the training belt and keep your upper arms slightly bent in front of your chest. , the body must be balanced and stable, and both feet must be stationary. Since this action is a single-joint action, the requirements for the shoulder muscle groups will be higher, especially for the arm deltoid muscle group. See the picture above for demonstration. During the action , the angle of the forearm and forearm remains unchanged, and the entire movement is controlled slowly to ensure that TRX always maintains tension without any changes in the pelvis and core.

Action Three: TRX Rowing

This action helps to exercise our back muscles. First, face the training belt, palms facing each other, and the upper arms in front of the chest, keeping a slight bend. In this state, the entire core is tightened, the pelvis cannot be shaken, the body remains stable, the center of gravity is slightly tilted backward, the entire shoulder blades are tightened, and your shoulder girdle is kept stable. This action must first exert force on your back and tilt the center of gravity slightly backward. Then pull the body back to the highest point, touch the thumb to the chest, and then lower it down. The whole movement must keep the back to exert force in advance.

Action 4: TRX lower limb movement

This movement is While improving the strength of the lower limbs, increase the stability of the ankles and lower limb joints. First, face the training belt, hold it tightly with both hands, and maintain the tension of the training belt. Keep your feet apart at a standard distance, with your toes facing forward, and your hips and knees slightly bent. Squat down until your thighs should not deviate from the ground, as parallel as possible, and your calves should be as perpendicular to the ground as possible. Slowly lift your body, keep your core tightened during the movement, point your knees to your toes, and do not buckle your thighs inward.

This action is simpler than other actions. During the training process, you can reduce the support points to increase the intensity. Adjust the center of gravity to one foot, take a small step back with the opposite foot, and point the toes on the ground. On this basis, do a toe-back step, extend the back foot backward to the farthest end, ensure that the back foot touches the ground and support the body, the front leg still maintains a squat posture, the thigh returns to the initial position, and repeats this action to continue training. .

Keep the knee joint stable during the movement, and always maintain one direction during training. The back foot can point to the ground with the toes. At this time, the toes can also not point to the ground, reducing the support points, continuing to increase the difficulty, and at the same time You can add knee-lifting movements, which are more difficult and stimulate one leg better.

The above are TRX's bodyweight movements. It is a complete system. Compared with weight-bearing training, it reduces joint pressure and reduces the risk of injury. Be sure to choose your own angle during the movement, and do not do movements that are too large. TRX will be more effective for people who are in shape.

D. TRX rowing - celebrities Wang Leehom and Li Jian are practicing!

TRX is the abbreviation of English Total Resistance Exercise, which means "total resistance exercise"."Resistance Exercise". It is said to be a fitness method originated from the U.S. Navy.

This set of equipment is very easy to install. As long as there is a fixed hook on the wall or door, you can install it yourself. , whether at home or on a business trip, you can practice by yourself wherever you can hang it. It is very convenient to operate and cost-effective.

Li Jian, the "musical poet" who became popular in "I Am a Singer", often does this Training is TRX training with TRX training belts.

Wang Leehom must use it to build muscles:

Now TRX has become the first choice for the military, professional athletes and fitness enthusiasts The training equipment is even called "the hottest special forces in the fitness industry."

Why is TRX so popular?

1. Every movement will train the core

TRX training requires that every movement should straighten the body and use the feet as the axis of body rotation. This will It makes the waist and abdomen exert force all the time, so it has a good effect whether it is fat reduction or body shaping.

2. It will not put a burden on the knee joint

If you are afraid of running or doing HIIT because of knee pain, you might as well try TRX, which mainly focuses on the upper limbs Exercise also has a good fat-burning effect. If you haven't practiced before, be sure to start with the simplest movements.

3. Use a simpler method to train your back

Many people know that pull-ups are a good exercise for back training, but... they can’t pull them up! Using TRX to perform supine rowing at different angles is the best alternative.

4. As long as there is a fulcrum, TRX can be trained anywhere

TRX is a fitness equipment that is not limited to training venues, as long as there is a door, or a hanging point that replaces the door , is the best choice for building muscle, burning fat and shaping your body.

Today, we will share one of the more classic TRX training methods.One movement - TRX rowing.

TRX rowing, how to do it?

Exercise parts: back muscles and anti-flexion core strength.

1. During the movement, focus on the back muscles.

2. TRX is not fixed like a horizontal bar, so the shoulder tendon cuff must exert more force to maintain shoulder stability.

Use TRX for rowing training, which can bear your own weight but reduce the burden on your lower back. Use more scapula clamping movements to help you feel the contraction of your back muscles.

Difficulty: standing → lying on your back → lying on your back with a boost or one hand → weight bearing (from easy to difficult)

Action description:

1. In Hang a sling with a handle on the horizontal bar, and the handle is about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.

2. Point your toes upward, heels on the ground, tighten your abdomen and buttocks, and keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.

3. When pulling up, first move and fix the shoulder joint, retract the back (scapula clamp), then continue to pull with the hands (keep the elbow slightly clamped in), and feel the contraction of the back muscles.

4. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.

Number of exercises: 10-15 per group, 4 groups

It is normal for there to be slight force borrowing during the movements. However, a small number of people may mistakenly focus on their shoulders, resulting in shoulder shrugs, trapezius or bicep soreness.

Improvement method: Relax your shoulders according to the starting movement, and perform two-stage movements.

1. Make the same preparatory movements first, and then feel the back contraction and pinching;

2. Then use both hands to follow the pull. To put it simply, do the back contraction first, and then follow the steps of pulling with your hands. Use your consciousness to control the speed, and you will better feel the training effect.

If your core muscles are relatively weak, you can also start with reverse rowing with your knees bent, focusing on the control of your back muscles. When your ability reaches a certain level, you can then change back to the original action. .

That’s all for sharing today’s knowledge. If you have any questions about fitness, you can leave a message in the comments and follow this account, or send me a private message, and you can get [Hard Engraving Era—worth 499 yuan for free. —Vest line training boutique personal training course]!

E. If you want to train your back muscles more comprehensively, which training is the most effective?

The shoulders and back are parts that every bodybuilder must exercise. Only by training to be strong Only by training your shoulders and back can you look more elegant and your body more stylish. However, shoulder and back training is relatively more difficult than chest and abdominal training. There are many fitness friends who cannot find the right shoulder and back training. To the point of feeling and exerting force, thus greatly reducing the training effect. Today, the editor recommends a set of simple shoulder and back training movements for you to help you find the feeling of shoulder and back training.

Exercise and fitness can help people release stress, and endorphins are an important factor in releasing stress through exercise. Research has confirmed that exercise can indeed act on the "hypothalamic-pituitary-adrenal axis", which can activate the body's neural connections, improve the levels of cortisol in the blood, and increase the levels of endorphins in the hypothalamus and pituitary gland. content, thereby affecting the body's nervous, endocrine, immune, cardiovascular and other systems, and can effectively improve the emotional state.

It should be noted that endorphins secreted by exercise have a strong analgesic effect similar to morphine, which can cheer people up, make them feel happy, and cause a sense of euphoria. Anxiety and other negative emotions.

F. Benefits of TRX training, detailed explanation of TRX movements

Building muscles can help you live longer! As sports become more and more popular, not only men, but many women also begin to train their muscles and join strength training courses. The most popular fitness program recently is TRX, which can train muscles in all parts of the body while doing muscle strength and aerobic exercise. More and more studies have found that people with more muscle mass have better metabolism and naturally have a longer healthy life.

1

Body resistance training muscles

TRX (Total Body Resistance Exercise) refers to suspension resistance training, which uses a set of retractable ropes to use your own body weight as a Resistance, tilting or repetitive movements of hands, legs, body. Coach Hong Jiacheng pointed out that when the body tilt angle is larger, the training intensity of TRX is higher, and it is recommended that beginners start with low intensity.

2

Benefits of TRX training

1. Increase muscle lines, balance and endurance

2. Increase calorie consumption

3. Improve core strength and flexibility

4. Increase joint stability

5. Improve sports performance

6. Reduce body fat ratio

7. As long as you find a hanging point, they can become your gym

3

More muscles, longer life and healthier body

< p> Resistance training is commonly known as weight training. You can exercise muscles through bare hands, weights or various fitness equipment. Using your own body weight as resistance is less likely to cause injury. According to research, the amount of muscle content is related to the length of life. People with more muscle content have better metabolism and can reduce the incidence of cardiovascular disease, diabetes, etc.

4

Warm up before exercise and stretch after exercise

Although exercise can help maintain posture and improve physical health, excessive exercise can have the opposite effect. Common sports injuries such as muscle stiffness, It is easy to cause strains and sprains. It is recommended to warm up before exercise and stretch after exercise to restore muscle elasticity and reduce the chance of injury.

5

Detailed explanation of TRX movements

Bench press: Chest muscle training, leaning over and pushing down, your chest muscles, upper arm muscles, shoulder muscles, abdominal muscles and other core stabilizing muscle groups can be strengthened at the same time Exercise to. 15 reps each, 3 sets.

Supine pull-down: You can exercise the back muscles, posterior shoulder muscles, waist muscles, etc. Exhale with bent arms and inhale with straight arms. 15 reps each, 3 sets.

Arm flexion and extension at the back of the neck: triceps training, keeping the upper arm stable, flexing and extending the elbow joint, tightening the abdomen, inhaling downward and exhaling upward. 15 reps each, 3 sets.

Incline curls: Biceps training, tighten your buttocks, stabilize your upper arms, exhale upwards and inhale downwards. 15 reps each, 3 sets.

G. How to use the TRX training belt and which parts can be exercised

We often see a hanging elastic band in the gym, which is what our title says trx, but not many people know how to use this elastic band for training. In fact, it has many functions. Let’s analyze a few of them in detail below.

On this basis, we can shift the center of gravity to one foot, move the other foot back and point the toes on the ground, and then do a lunge squat with the non-supporting leg backwards , so as to train the unilateral leg more fully.

The above introduces you to a few simple trx movements. Friends who don’t know this equipment can try it by themselves.

H. If you can’t do pull-ups, what exercises can be used instead?

But if you think it’s too difficult to do pull-ups, then you still Just do this pull-down honestly. After all, the threshold for this action is relatively low and the technical requirements are much lower. It is very suitable for novices to operate. However, no matter how good an action is, we cannot rely on just one or two actions to achieve success. To develop perfect back muscles, the more important thing is to constantly learn techniques and constantly challenge extremes.Limitation is the way to build muscle!

I. How many reps of trx rowing can be done in one set and how many sets of trx rowing can be done in a day?

Trx rowing is an action that can exercise the back muscles very well. It still takes some time to practice this action. For the basics of fitness, it is best for fitness beginners to seek guidance from a coach. Now let me tell you how many reps of trx rowing can be done in one set? How many sets of trx rowing should you do every day?
How many reps can you do in one set of trx rowing?
Using TRX for rowing training can bear your own weight, but it can reduce the burden on your lower back. Use more scapula clamping movements to help you feel the contraction of your back muscles.

Difficulty: from easy to difficult - standing → lying on your back → lying on your back with a boost or one hand - weight bearing!

First, hang a handle with a handle on the horizontal bar For the sling, the handle is about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.

Body posture: Toes pointed upward, heels on the ground, tighten the abdomen and buttocks, keep shoulders, back, hips and legs in a straight line as much as possible to keep the trunk stable.

When pulling up during the action, the shoulder joints should first be moved and fixed, the back should be tucked in (scapula clamping), and then the hands should be pulled (elbows should be kept slightly clamped in) to feel the contraction of the back muscles. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.

Number of exercises: 10-15 times * 4 groups.

Key points of trx rowing action
1. Hold the TRX handle with both hands, palms facing inward, and the distance between the hands should be shoulder width

2. Straighten your hands, and then Move your feet forward in small steps until you feel tension in the TRX straps, and your torso is at an angle of approximately 45 degrees as shown in the picture. This is the starting action

3. Keep your body in a straight line and remain stable

4. Drop your shoulders, draw your shoulder blades inward, feel the back muscles tightening, and slowly pull your body toward the handle, keeping your elbows close to your body

5. Use your back Slowly release the strength to the body until the hands are straight, and restore the movement

trx rowing training effect
Speaking of my own figure, I am actually very helpless hahaha, I was on the school team when I was in junior high school I played basketball and participated in a lot of track and field training. The intensity at that time made me a lot stronger. When I graduated from the third year of junior high school, my weight had reached 57kg. I was 165cm at the time, which was a lot of weight, but I was lean. Later, when I entered high school, I was too lazy to exercise and my weight soared to 64kg. I am so fat that I dare not look at photos now. Later, in my senior year of high school, I felt that I could no longer gain weight, so I started to exercise again. I ran every day, dieted, and used the cucumber and egg method to lose weight. After two months of eating and exercising, I lost 52kg. I felt very proud. But now that I think about it, I reallyI don't want to eat it anymore, it's so disgusting.

Later, I went to Canada. Haha, I started to gain weight again, and gained back 62kg in 5 years. When I got home, my mother couldn't bear to look at me and asked me if I had inflated my body so it became as swollen as a balloon. After working, I started working out and found a personal trainer. I have to say that a good personal trainer can find out where your problems are very well. Moreover, weight is really not a measure of a person's beauty or good figure. Lines, lines, lines are what matters.

I have classes on 1.3.5.7 a week, 2.4 hours of aerobics, and 6 hours of rest. The content of the course focuses on strength training (arms, back, core, legs), flexibility (yoga, Pilates), and physical fitness (tap, trx, boxing). So it can be said to be a combination of strength and softness. It is no exaggeration to say that every time I finish physical training, I end up vomiting. Aerobics are mainly elliptical machines, rowing machines and ski machines.

Diet is the most important. It must be less oil and less salt, and eat more cereals (quinoa, brown rice), purple potatoes, vegetables and lots of protein. I personally think that fitness does not mean that you can’t eat anything, including carbohydrates, etc. If you can’t eat them, I will feel uncomfortable to death. Therefore, you can adjust your diet appropriately according to your body's needs and daily conditions. Just be healthy. I barely looked at the photos, haha, I was sweating a lot too, haha.

trx
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