trx训练的好处 trx训练的坏处

A. 女生去健身之前要做哪些准备

说明体脂降到一定程度了,就该塑型了。那么就不能跟健身房里70%的女生一样来健身房跑个步洗个热水澡就走,你需要力量训练。

(我就不放什么人体肌肉解剖图了,反正一堆肌肉名称你也记不住,运动时候哪块肌肉在发力,用心感受)选个带泳池的健身房感觉会很棒,感觉器械枯燥了的时候可以换换口味。

体脂高的话还是从改善食谱开始吧~

B. 跳有氧操,用怎么样的健身垫比较好

您好
健身11年,从事健身教练6年,现在除了在健身房工作之外,在家里也会练上2-5小时。最近很多朋友都在讨论如何选一个有运动效果的家庭健身房地垫,就我个人的看法其实在家运动不一定非要一个独立的健身房,像我在家,一张专业的家庭运动垫即可搞定,我可以把它挪到家里的任一空地上进行运动,有时不需要任何器械也可以进行,而且健身效果不会比在健身房差。

目前地垫种类很多,但没有一个比较理想的垫子来满足家庭健身运动。如何选择专业的健身垫呢?先看看我以前用过的地垫。

地板
使用:直接在地板运动

材质:木地板,瓷砖,水泥

优点:平稳性很好

缺点:地板易磨损;运动时易打滑受伤;没有防护减震功能,关节容易受伤

瑜伽垫
使用:一般用来练习瑜伽,可单独移动到家里的任一空地上

材质:NBR,TPE,橡胶,PU,天然橡胶

常规尺寸:183cm*61cm

优点:轻便易移动,舒适,对关节非常友好,保护地板

缺点:掉渣不耐用;运动时垫子会滑动;平稳性不好

健身房拼接垫
使用:一般用于商用健身房,小块拼接铺满整个地板

材质:橡胶

常规尺寸:50cm*50cm

优点:加厚减震;抗砸耐用;运动时不移动;保护地板;减少噪音;可垫健身器械

缺点:拼接铺满整个家庭健身房地板费用太高;移动需要拆开再拼接,操作复杂不方便;拼接处有间隙,手脚容易掉进去受伤,运动时容易脱落移动。

以上地垫是我11年的健身生涯中都曾使用过的,多多少少都有各自的优点和缺点,但我一直没有放弃寻找理想中的家庭健身垫,直到有一天我的健身搭档发来这个图片,我知道这可能就是我一直要找的东西!所以我立即在万能的马云家找到了它,并把它弄回了家。

IKU大型家庭运动垫
使用:专门用来家庭健身

材质:高密度PVC

常规尺寸:多规格,300cm*180cm(最大面积)

优点:

1.一整块巨大尺寸的优质垫子,往家里的任一空地上展开,可以做各种家庭运动,P90X,Insanity,Plyo,T25,HIIT, TRX,跳绳,跳操,有氧运动

2.大跳跃时垫子也不会移动,抓地力非常牢固

3.可以穿鞋高强度训练,垫子不会掉渣,也没有延伸,平稳性不输地面,但舒适性却强百倍

4.感觉密度很高,7mm加厚减震足够,运动时能给关节产生缓冲,对地板也起到很好的保护

5.应该有减噪音的作用,以前经常上门投诉的物业很长时间没有来敲门了

6.一卷即可收纳,可移动,可滚动,靠墙放或放到沙发底下都可以,不占生活空间

7.可垫健身器械,但重器械会留下印痕

缺点:重量相对于拼接垫和瑜伽垫来说重很多,但可以移动

以上是我健身的亲身体验,希望为大家在怎样选择健身垫问题上有所帮助!

C. 去健身房健身真的划算吗

1.视自己的经济条件而定,首先要知道为什么是为了身体健康,去锻炼如果是想真的比较标准的想塑造自己的形态那么就是划算的,要想身体健康锻炼的最好方法就是步行。如果你愿意花钱去健身房锻炼,并不是因为健身房可以保证你一定能练得更好、或练出一个好身材,而是花钱买它的优势,即丰富性、氛围性、专业性和社交性,从而让你的锻炼更有效率和效果。这才是健身房真正的价值所在,而正是你又愿意花钱的原因。
2.健身房有哪些类活动:
有氧运动:常见的有跑步机、划船机、爬楼机、椭圆机等;力量训练:通常提供的训练器械和设备多达二三十种,比如史密斯架、卧推架、全套配重的哑铃,以及各种特定部位肌肉的训练器等;团体课程:比如各类有氧操、动感单车、普拉提、瑜伽、搏击操等;私教课程:常见的有常规课、拉伸课、拳击课等;其他:除了前述运动项目,健身房里还配备了各种齐全的运动小器械,比如瑜伽球、波速球、战绳(又叫能量绳、大绳)、TRX训练绳(悬挂训练系统)、弹力带、跳绳、瑜伽垫、药球、壶铃
健身房的优势有哪些呢:
健身房的好处第一点:氛围。其实呢,有不少健身的朋友们总是坚持不下去自己的锻炼身体计划,孤军奋战当然是有些困难的。但是当你进入了健身房,看到了那么多和你一样的健身的人,他们都那么勤奋健身。健身房健身更容易带动你完成你的健身计划。
健身房的好处第二点:专业健身房的器械更加专业,而且还有专门指导你健身锻炼的人,更关键的是还有一群健身的专业人士。所以身为新手小白的你不用害怕做错什么,只要你不耻下问,相信很快会得到专业的知识,摇身一变健身大神。
健身房的好处第三点:更舒适的体验与户外健身的冬冷夏热不同,健身房的环境非常舒适,不但温度非常适宜,而且还可以提供浴室。运动结束后,洗一个舒服的澡,是多么惬意的事啊。
不管你选哪一个,都是为了让自己的身体更优秀。现在根据你自己的情况,开始进行健身吧。


D. 传统性训练和功能性训练孰强孰弱

如今,当你想健身的时候,你肯定就会想到去健身房练器械,练肌肉,从而使你的身体变得健美。那么你不妨想想,你身体的任何运动都只需要一次肌肉活动就能实现吗?在日常生活中,我们有需要躺在长板凳上去做的一些动作吗?你的生活中需要有额外的挡板来保持身体稳定吗?每个人都需要非常强壮的肌肉吗?

6.悬吊设备:TRX带很常见,起源于海豹突击队的训练方法,类似吊环,与吊环不同,TRX腰带可以有多种训练方法,面对锚点或背靠对锚点或侧对锚点,经常用于稳定性和灵活性训练。

现在我们已经知道了什么叫“功能训练”,我们也知道了功能性训练的大致方法,现在它已经不再神秘了,在这里我希望教练能认真研究相关的训练方法,对自己的学生负责;学员可以更好地区分他们喜欢哪种训练方法;爱好者们可以理解功能训练,并考虑如何将其融入我们的训练中。

E. 拳击手打篮球有什么影响

拳击手打篮球的优势:
一、身体协调性
在身体协调的锻炼上,拳击与篮球是互通的。
拳击训练中 有大量的协调性练习,而在业余者的篮球运动中,在进行 篮球运动时 主动针对身体协调性的锻炼相对少,更多的是持球的训练,强调人球结合的协调性。
影响:极大的提升了无球时的身体协调性,无论是跑跳还是跟防,都觉得提升了一个档次。
二、步伐灵活性
拳击 中要求的步子是尽可能的细腻,高频次的小碎步可以让自己被击打的可能尽可能的少,攻击对手的机会尽可能的多。
影响:最大的感受在防守对方持球人的时候,以前对方一个大跨步可能跟一个大跨步,现在经常用小碎步跟,好处是可以调整身体姿势,处于更好的防守架势。
三、肌肉改善。进行了拳击训练之后,小臂、手腕、肩膀、背阔肌的力量都有了极大提升。
影响:
1. 运球更有力了,之前在篮球运球时需要针对性训练的手指力量直接就出来了;
2. 双臂高举防守的习惯可以长时间贯穿了,之前在防守时举一会儿胳膊就酸了,现在好多了 (举着拳头做战架真的很累);
3. 对抗性提升极其明显,不需要故意发力去顶,本能的就会用身体肌肉往上靠,比如肩,比如背,无论进攻还是防守,“躲着打” 的情况变少了。
四、思维敏捷度/注意力
拳击台上3分钟消耗的体力和精力,大概相当于篮球场半场吧,而且强度之大简直无法言喻。第一次上拳台,1分钟后我脑子里想的是 “MLGB 怎么才1分钟,我要死了。”
影响:
因为高度紧张,对手的每一个细节都要全神贯注的盯着,回到篮球场上发现 打篮球轻松多了,毕竟不是 无间歇对抗,经常可以歇一歇。
反过来因为自己的精神更集中了,在篮球场上能做的内容更多了,以前一个回合可能只能做两件事,现在可以提升到三四件了。
拳击训练 对 篮球运动 产生的不良影响:
一、重心控制
拳击要求 重心必须要 “稳”!是真的稳,重心稍有偏离,要么是出拳无力,要么被对手抓到直接被攻击。重心不稳 等于 战架 崩了,战架 对于拳击运动而言,是最重要的,攻防都靠这个。
影响:
因为重心稳定变化少了,以前打球时的大幅 cross over 什么的都很少了,打球方法也更直接了,需要身体去熟悉两种模式去切换。
二、肌肉变化
影响:
因为 小臂、手部肌肉更强壮了,典型的影响是投篮没谱了。就算是上篮,也经常大,投篮简直没法说....... 同样是瞄篮的投篮方法,全变成打板,而且角度大的离谱。(正面投篮也全变成打板了,命中率反而高些... 哭)

F. trx训练能增肌吗trx可以代替杠铃吗

Trx训练是现在健身房非常流行的项目,很多健身者都非常喜欢。他们可以练习全身所有的肌肉线条。先说trx训练如何增肌。trx能代替杠铃吗?

trx训练能增加肌肉量吗?

你今天不想去健身房吗?但是我在家里做,却只有几个动作,俯卧撑,卷腹,深蹲,最多也就是个健身操。这些都很有限,动作也有点老了。我要推荐给你的是一款可以增肌、燃脂、塑形的小型健身器械——TRX悬挂训练带。给我一个支点,我可以在任何地方锻炼。当然,我也能撼动地球。

踢是我每天都要踢的。我可以练习伸腿,提臀,收腹。就算没时间去健身瑜伽,我也可以花十几分钟踢腿拉伸。好处多多。三分练七分吃是真的。网上有很多减肥食谱可以参考,但是我无论如何都做不到,这也是我这2年来实践效果如此缓慢的原因。

我和TRX一起训练,我也可以在家里用瑜伽垫练习(当我在家练习时,只需把腿弯平)。我用臀部把十字向上推,每组12-15个。做4组,每组后休息一分钟。

G. 今夏瘦身就靠它!打造完美线条:TRX悬吊训练

最近是否常在脸书或是instagram上看到朋友都在玩一种以前没看过的运动,有从天花板垂坠下来的长长吊绳,粉红、黑相间的颜色?别以为那是特技表演才用得到的高难度动作,其实它正是时下十分流行的「TRX」悬吊训练!

TRX是什么?很威吗?

根据美国《Men’s Health》网站指出,TRX(Total Resistance Exercise)「全身抗阻力锻炼」,源自于美国海豹突击队(特种三栖部队)使用一种高密度纤维制成的毛巾(也有一说是降落伞的绳索),挂在树枝等地方,就可以抓住两端做引体向上等动作,方便随时随地进行锻炼运动,由于门槛不高、各种族群都可以尝试,之后才渐渐演变成普及的健身运动。

别小看TRX只不过是运用两条吊带,它训练肌力的效果甚至堪比举重或是许多健身器材的训练!因此如果你是重训狂热者,每次总要为自己安排各式各样不同的健身器材菜单,那么TRX会是最适合你的选择,它简直就是健身界的三合一咖啡,练这一样,等于练十样器材!每天进行30分钟的TRX悬吊训练,就可以有效提升肌耐力,让身体线条更紧实迷人。

TRX悬吊训练是由来已久的全身抗阻力锻炼,你也想挑战看看吗?

TRX的优势在哪里?

基于TRX有多元化的训练方式,光是教学姿势可能就高达数百种,强度和运动时间长度也可以依照个人程度调整,可说是弹性十分高的训练课程,TRX可以锻炼到包括腹部肌肉、背部、肩膀、胸部和腿部肌群。

除了锻炼核心肌群的优点之外,对于需要降低体脂肪或是提高平衡感、柔软度的人,也都有良好的帮助;再加上场地限制少,在自己家的大门上挂好,就立马可以进行训练,室内室外都适合。

体验TRX悬吊训练前需要做什么准备吗?

首次尝试TRX时,建议由专业教练陪同指导进行,以免姿势错误引起运动伤害。

1. 检查装备安全

如果是自行购买TRX装备在家使用,记得要再三确认挂点是否稳固,以免反而造成运动伤害,得不偿失。

2. 正确姿势

健身动作如果不正确,很容易就会受伤,如果平常没有运动习惯、又不曾接触过TRX的人,建议一开始先咨询有经验的专家教练,学会正确的健身指示之后,再自行训练。

3. 合适穿着

穿着运动排汗衫、背心,以及室内运动鞋、运动压力裤,是最推荐的穿着。毕竟就算可以在家自行训练,也不建议穿着睡衣就开始运动啊!

了解了TRX的基本知识之后,是否很想马上体验看看?小小提醒,运动强度要依照个人体质、能力而定,肌肉不是一天就能练成的,好看的紧实身材也并非一蹴可几;循序渐进的运动菜单、正确的运动姿势与适当的时间长度,最后再加上持之以恒的耐心,才是最重要的关键喔!

H. 弹力绳都可以训练哪些部位

给你介绍几个锻炼动作:
第1式: 直立上提

● 锻炼部位:三角肌中束
● 效果:消除手臂肥肉,提高手臂肌力,塑造美人肩
● 动作:用双脚踩住弹力绳,双手同时握住弹力绳,慢慢使劲拉起至胃部高度后,再慢慢还原。
● 提示:双手上提时,只需拉至胃部高度即可,太高没多大益处,同时避免耸肩!由于上拉动作会把肺部撑开,所以上拉吸气,放下时吐气。

第2式 头后上提

● 锻炼部位:肱三头肌
● 效果:强力解决蝴蝶袖、祖母臂
● 动作:双脚前后站立,单脚踩住弹力绳,双手在头后合力抓住弹力绳,缓缓将弹力绳向上拉起,然后还原。
● 提示:手臂上拉至手臂伸直,动作中避免挺腰。正确方式是向上拉而非向前拉!

第3式:胸部前推

● 锻炼部位:胸大肌
● 效果:强化胸大肌,美化胸部
● 动作:将弹力绳绕过后背由腋下穿出,双手各握住绳的适当长度处,将绳往前拉直至双手于胸前交叉,慢慢还原。
● 提示:切忌驼背,手臂至胸口,向前推时双臂不必完全伸直。前推时吐气。

第4式:手臂下拉

● 锻炼部位:背阔肌
● 效果:消除背部赘肉
● 动作:双手抓住弹力绳上举,一手固定不动,另一手朝身体同侧缓缓下拉,然后还原到上举动作,做10~15次后换侧再做。
● 提示:下拉时手臂要伸直,否则对背肌锻炼不够。

第5式:双臂弯举

● 锻炼部位:肱二头肌
● 效果:消除手臂肥肉,增强肌力
● 动作:两手抓着弹力绳两端,双脚踩住弹力绳,双臂屈手肘慢慢上提至肩前,再慢慢还原。
● 提示:动作过程中双肘要夹紧身体,手腕与肘部呈平直状, 还原动作一定要慢。

第6式:后抬腿

● 锻炼部位:臀部肌群
● 效果:修饰体型,提臀功效明显
● 动作:将弹力绳套在双脚脚踝上,脚尖朝前略呈外八字。后脚缓缓上抬10至15厘米后,再缓缓还原。
● 提示:后抬腿对提臀效果最好!但要注意动作中不要出现腰部动作,注意力应放在臀部上,才能充分锻炼臀部肌群。

第7式:侧抬腿

● 锻炼部位:臀中肌
● 效果:修饰体型、矫正骨盆位置,对有臀部松垮无弹性有改善效果
● 动作:将弹力绳套在脚踝上,两脚平行站立。一腿缓缓侧抬至与身体呈45度,缓慢还原,反复做10~15次后换侧再做。
● 提示:两脚脚尖朝前,若腿部力量不够则不勉强上提,而脚尖一定要保持朝前才能锻炼到臀部肌肉,否则只能练到大腿。

第8式:站立下蹲

● 锻炼部位:腿部与臀部肌群
● 效果:消除下半身多余脂肪,改善梨型体型,修饰下半身线条
● 动作:双脚分开与肩同宽并踩住弹力绳,将绳绕过背部,双臂弯曲,双手在肩部握住绳子把;身体慢慢下蹲,再慢慢还原。
● 提示:站立下蹲是修饰下半身线条最具效果的动作。它看似容易,但对平常运动甚少的女性来说,还是有点难度的。做动作时一定要屈髋、屈膝同时进行。 (牌子没有了)

I. trx训练能增肌吗trx可以代替杠铃吗

trx训练是现在健身房很火的一个项目,很多健身达人都特别喜欢,对于全身的肌肉线条都是可以练到的。下面我给大家讲讲trx训练能增肌吗?trx可以代替杠铃吗?
trx训练能增肌吗
trx是可以有效的增肌的,但是增肌的效果会没有练大重量器械类的那么明显,想要快速增肌的朋友还是多练练大器械类的吧。

TRX(Total Body Resistance Exercise)是一种悬吊式阻抗训练,起源于美国海豹突击队,军队为了在荒郊野外也能够进行体能训练,于是使用一条简易的尼龙绳,利用自身重量就能进行全身性的运动,发展至今已经成为时下最热门的健身项目。TRX运动提供身体处于不稳定的悬吊状态,不同的动作可以强化全身各部位的肌力,包括肩颈、手臂、胸部、腹部、臀部、下肢,不论任何动作也都可以训练到核心肌群,非常适合各年龄层。

trx可以代替杠铃吗
trx训练是不可以代替杠铃的,两者所锻炼的肌群是不一样的,具体练哪个要看你注意想练哪里的肌肉了,大家也可以多听听健身房教练的意见。

trx训练的优势
1. TRX可以针对任何体能水准的人、在任何地方、针对任何体适能或运动表现目标做训练。

2. All Core ,all the time,TRX将身体看成一个整体,而非单一部位来看,藉由悬吊的方式刻意的改变身体的重心,强迫身体在动作过程中维持正确的排列与重心的维持,比起传统式器械训练的靠背座椅的支撑,使用过程中需要靠自身身体来稳定迫使全身核心的参与。

3. 3D的训练,TRX以固定于单个锚点悬吊的方式,得以以不同平面不同于传统器械式训练单一平面的训练方式来进行训练,让我们的训练更像我们日常生活会做到的动作。

4. 独特的悬吊原理能增加全身肌群的平衡、协调与稳定,对于强化肌力、核心肌群、燃烧脂肪、雕塑曲线有极佳的效果。

trx训练感受
今天不想去健身房吗?可是在家做,不过就那么几个动作,俯卧撑、卷腹、深蹲,最多也就是个健身操,这些都很有局限性,且动作也都有点老,必须要给大家推荐的就是,一个能兼顾增肌、燃脂和塑形的健身小器械——TRX悬挂式训练带。给我一个支点我可以随处健身,当然我也可以撬动地球。

踢腿是我每天必须踢的,拉愣带,瘦腿,提臀,腹部都有练到,即使没有时间去健身瑜伽,也可以花上十几分钟踢腿拉伸。好处大大滴。三分练七分吃话是真的没错,网上有很多减肥食谱可以参考,反正我是做不到,这也是我为什么近2年来练的效果这么慢的原因。

我用的是TRX训练的,在家也可用瑜伽垫练(在家练的时候,把腿屈膝平放就好),用臀部发力,把跨顶起来,每组12-15个,做4组,每做完一组休息一分钟。


A. What preparations should girls make before going to the gym

It means that when body fat has dropped to a certain level, it is time to get into shape. Then you can't just come to the gym, run, take a hot shower and leave like 70% of the girls in the gym. You need strength training.

(I won’t include any diagrams of human muscle anatomy. Anyway, you can’t remember a bunch of muscle names. Which muscles are exerting force during exercise? Feel it with your heart.) It feels good to choose a gym with a swimming pool. It's great, you can change your taste when you feel the equipment is boring.

If you have high body fat, you should start by improving your diet~

B. What kind of fitness mat is better to use for aerobics

Hello< br />I have been working out for 11 years and have been a fitness trainer for 6 years. Now, in addition to working in the gym, I can also practice at home for 2-5 hours. Recently, many friends have been discussing how to choose a home gym floor mat that is effective for exercise. In my personal opinion, exercising at home does not necessarily require an independent gym. Like me at home, a professional home exercise mat can be used. I can move it to any open space at home to exercise, sometimes without any equipment, and the fitness effect will not be worse than in the gym.

At present, there are many types of floor mats, but there is no ideal mat to meet the needs of family fitness activities. How to choose a professional fitness mat? Let’s take a look at the floor mats I’ve used before.

Floor
Usage: Movement directly on the floor

Material: wooden floor, ceramic tile, cement

Advantages: Very stable
br />
Disadvantages: The floor is easy to wear; it is easy to slip and get injured during exercise; it has no protective and shock-absorbing function, and the joints are easily injured

Yoga mat
Usage: Generally used to practice yoga. Can be moved alone to any open space at home

Material: NBR, TPE, rubber, PU, ​​natural rubber

Regular size: 183cm*61cm

Advantages: light and easy to move, comfortable, very friendly to joints, protects the floor

Disadvantages: not durable due to slag; mat will slide during exercise; poor stability

Gym Splicing mat
Use: Generally used in commercial gyms, small pieces are spliced ​​to cover the entire floor

Material: Rubber

Regular size: 50cm*50cm

Advantages: thickened and shock-absorbing; resistant to smashing and durable; does not move during exercise; protects the floor; reduces noise; can be used as a pad for fitness equipment

Disadvantages: the cost of splicing the entire home gym floor is too high ;Moving requires disassembly and splicing, which is complicated and inconvenient to operate; there are gaps at the splicing points, and hands and feet can easily fall in and get injured, and they can easily fall off and move during exercise.

The above placesI have used all kinds of mats in my 11-year fitness career. They all have their own advantages and disadvantages, but I never gave up looking for the ideal home fitness mat until one day my fitness partner sent me this picture. , I knew this might be what I’ve been looking for! So I immediately found it at the almighty Jack Ma's house and got it home.

IKU large home exercise mat
Usage: specially used for home fitness

Material: high-density PVC

Regular size: multiple specifications , 300cm*180cm (maximum area)

Advantages:

1. A whole piece of high-quality mat of huge size, spread out to any open space at home, can be used in various household applications Sports, P90X, Insanity, Plyo, T25, HIIT, TRX, skipping rope, aerobics, aerobics

2. The mat will not move during big jumps, and the grip is very firm
< br />3. You can wear shoes for high-intensity training. The mat will not fall off or stretch. The stability is not inferior to the ground, but the comfort is a hundred times greater

4. The density is very high, 7mm The thickening is enough to absorb shock, which can cushion the joints during exercise and also protect the floor very well

5. It should have the effect of reducing noise. The property owners who often came to complain in the past have not done so for a long time. Here Comes the Knock

6. It can be stored in one roll, can be moved, rolled, placed against the wall or under the sofa, and does not take up living space

7 .It can be used as a pad for fitness equipment, but heavy equipment will leave marks

Disadvantages: The weight is much heavier than splicing mats and yoga mats, but it can be moved

The above is me Personal experience of fitness, I hope it can help everyone on how to choose a fitness mat!

C. Is it really cost-effective to go to the gym to exercise?

1. It depends on your financial conditions. First of all, you must know why it is for your health. If you really want to exercise, it is better. If you want to get in shape, it's a good deal. If you want to stay healthy, the best way to exercise is to walk. If you are willing to spend money to go to the gym to exercise, it is not because the gym can guarantee that you will be able to train better or get a good figure, but to buy its advantages, namely richness, atmosphere, professionalism and social interaction. sex, making your workout more efficient and effective. This is where the true value of a gym lies, and why you’re willing to spend the money.
2. What types of activities are available in the gym:
Aerobic exercise: common ones include treadmills, rowing machines, stair climbing machines, elliptical machines, etc.; strength training: usually there are as many as twenty or thirty training machines and equipment. types, such as Smith racks, bench presses, a full set of weighted dumbbells, and various muscle training devices for specific parts; group courses: such as various types of aerobicExercise, spinning, Pilates, yoga, boxing, etc.; private training courses: common ones include regular classes, stretching classes, boxing classes, etc.; Others: In addition to the aforementioned sports, the gym is also equipped with a variety of complete sports Small equipment, such as yoga balls, wave balls, battle ropes (also called energy ropes, big ropes), TRX training ropes (suspension training systems), elastic bands, skipping ropes, yoga mats, medicine balls, kettlebells
Advantages of the gym What are they:
The first benefit of a gym: atmosphere. In fact, there are many fitness friends who can't stick to their own exercise plan. Of course, it is a bit difficult to work alone. But when you enter the gym and see so many people who are working out like you, they are all working out so hard. Gym fitness makes it easier for you to complete your fitness plan.
The second point of the benefits of the gym: the equipment in a professional gym is more professional, and there are people who specialize in guiding you to exercise. More importantly, there is a group of fitness professionals. So as a newbie, you don’t have to be afraid of doing something wrong. As long as you don’t be ashamed to ask, I believe you will soon get professional knowledge and become a fitness master.
The third benefit of the gym: a more comfortable experience. Different from the cold winter and hot summer of outdoor fitness, the gym environment is very comfortable. Not only is the temperature very suitable, but it also provides a bathroom. After exercise, it is so pleasant to take a comfortable bath.
No matter which one you choose, it is all to make your body better. Now start exercising according to your own situation.


D. Which is stronger or weaker, traditional training or functional training

Nowadays, when you want to get fit, you will definitely think of Go to the gym and use the equipment to build muscles to make your body toned. So you might as well think about it, can any movement of your body only require one muscle activity? In daily life, are there any actions that we need to do while lying on a bench? Do you need extra fenders in your life to keep your body stable? Does everyone need very strong muscles?

6. Suspension equipment: TRX belts are very common and originated from the training methods of the Navy SEALs. They are similar to suspension rings. Unlike suspension rings, TRX belts can be used in a variety of training methods. Facing anchor or back to anchor or side to anchor, often used for stability and flexibility training.

Now that we know what "functional training" is, we also know the general method of functional training. Now it is no longer mysterious. Here I hope that coaches can seriously study related training methods. , take responsibility for their own students; students can better distinguish which training method they prefer; enthusiasts can understand functional training and consider how to integrate it into our training.

E. What are the effects of boxers playing basketball

Advantages of boxers playing basketball:
1. Body coordination
In terms of physical coordination training, boxing and Basketball is interconnectedof.
There are a lot of coordination exercises in boxing training, but in amateur basketball, there is relatively little active physical coordination exercise during basketball, and more training on holding the ball, emphasizing the ball. Combined coordination.
Impact: It greatly improves the physical coordination without the ball. Whether it is running, jumping or following defense, it feels like it has been improved to a higher level.
2. Step flexibility
The steps required in boxing are as delicate as possible. High-frequency small steps can reduce the possibility of being hit as much as possible and maximize the chance of attacking the opponent. many.
Impact: The biggest feeling is when guarding the opponent's ball holder. In the past, the opponent might take a big step followed by a big step, but now they often use small steps to follow. The advantage is that you can adjust your body posture and be in a better defense. Posture.
3. Muscle improvement. After boxing training, the strength of the forearms, wrists, shoulders, and latissimus dorsi have been greatly improved.
Impact:
1. Dribbling becomes more powerful, and the finger strength that previously required targeted training when dribbling in basketball comes out immediately;
2. The habit of raising the arms high for defense can be long-lasting. Time has passed, and my arms were sore when I raised them for a while in defense, but now they are much better (it’s really tiring to raise my fists to fight);
3. The confrontation has been greatly improved, and there is no need to deliberately use force to push back. , you will instinctively use your body muscles to lean up, such as shoulders or back. No matter whether you are attacking or defending, there will be fewer "dodge and hit" situations.
4. Mental agility/concentration
The physical strength and energy consumed in 3 minutes in the boxing ring is probably equivalent to half a game on the basketball court, and the intensity is simply indescribable. The first time I got into the boxing ring, after one minute, all I was thinking was, "MLGB, it only lasts one minute, I'm going to die."
Impact:
Because of the high tension, I have to pay full attention to every detail of my opponent. After staring at it, I returned to the basketball court and found that playing basketball was much easier. After all, it was not a non-stop competition, and I could often take a break.
In turn, because I am more focused, I can do more on the basketball court. In the past, I might only be able to do two things in one round, but now I can do three or four.
The adverse effects of boxing training on basketball:
1. Center of gravity control
Boxing requires that the center of gravity must be "stable"! It is really stable. If the center of gravity is slightly off, either the punch will be weak, or the opponent will catch it and be attacked directly. An unstable center of gravity means that the fighting frame collapses. The fighting frame is the most important to boxing, as both offense and defense depend on it.
Impact:
Because the center of gravity changes less steadily, there are fewer large cross overs when playing in the past, and the playing method is more direct, requiring the body to become familiar with the two modes to switch.
2. Muscle changes
Influence:
Because the forearm and hand muscles are moreWhen you become stronger, the typical impact is that your shooting is not good. Even the layups are often big, and the shots are simply indescribable... The same shooting method aimed at the basket is turned into a rebound, and the angle is ridiculously large. (Front shots are all turned into rebounds, and the hit rate is higher...crying)

F. Can trx training increase muscle? Can trx replace barbells?

Trx training It is a very popular item in the gym now, and many bodybuilders like it very much. They can exercise all the muscle lines of the body. Let’s first talk about how to build muscle through trx training. Can trx replace barbells?

Can trx training increase muscle mass?

Don’t you want to go to the gym today? But when I do it at home, I only have a few movements, push-ups, crunches, squats, and at most it’s just aerobics. These are very limited and the action is a bit dated. What I want to recommend to you is a small fitness equipment that can build muscle, burn fat, and shape your body—the TRX suspension training belt. Give me a fulcrum and I can exercise anywhere. Of course, I can also shake the earth.

Kicking is something I have to kick every day. I can practice stretching my legs, lifting my hips, and tightening my abs. Even if I don’t have time to go to fitness yoga, I can still spend ten minutes kicking and stretching. There are many benefits. It’s true that you can practice three-quarters and eat seven-cents. There are many weight loss recipes on the Internet that you can refer to, but I can't do it anyway. This is why the results of my practice have been so slow in the past two years.

I train with TRX, and I can also practice at home on a yoga mat (when I practice at home, I just bend my legs flat). I push the cross up with my hips and do 12-15 reps per set. Do 4 sets, resting for one minute after each set.

G. Rely on it to lose weight this summer! Create perfect lines: TRX suspension training

Recently, have you often seen your friends on Facebook or Instagram playing a sport you have never seen before, with long slings hanging from the ceiling? Rope, pink and black? Don’t think that it is a difficult action only used in stunts. In fact, it is the very popular “TRX” suspension training!

What is TRX? Is it very impressive?

According to the US "Men's Health" website, TRX (Total Resistance Exercise) "full-body resistance exercise" originated from the use of a high-density fiber by the US Navy SEALs (Special Amphibious Forces) A towel (some say it is a parachute rope) can be hung on a branch or other place, and you can grab both ends to do pull-ups and other movements. It is convenient for exercising anytime and anywhere. Since the threshold is not high, all ethnic groups can try it. It gradually evolved into a popular fitness exercise.

Don’t underestimate that TRX is just using two slings. Its muscle strength training effect is even comparable to weightlifting or many fitness equipment training! becauseIf you are a heavy training fanatic and always arrange a variety of different fitness equipment menus for yourself, then TRX will be the best choice for you. It is simply the three-in-one coffee in the fitness industry. , which is equivalent to practicing ten kinds of equipment! Performing TRX suspension training for 30 minutes every day can effectively improve muscle endurance and make the body lines tighter and more attractive.

TRX suspension training is a long-standing full-body resistance exercise. Do you also want to challenge it?

What are the advantages of TRX?

Based on TRX’s diversified training methods, there may be hundreds of teaching postures alone, and the intensity and length of exercise can also be adjusted according to individual levels. It can be said that TRX is a very flexible training course. Can exercise abdominal muscles, back, shoulders, chest and leg muscles.

In addition to the advantages of exercising core muscles, it is also very helpful for people who need to reduce body fat or improve balance and flexibility; in addition, there are few venue restrictions and you can do it at home Once hung on the door, you can start training immediately, suitable for both indoor and outdoor use.

Are there any preparations needed before experiencing TRX suspension training?

When trying TRX for the first time, it is recommended to be accompanied and guided by a professional coach to avoid sports injuries caused by incorrect posture.

1. Check the safety of the equipment

If you purchase TRX equipment for home use, remember to double-check whether the hanging points are stable to avoid causing sports injuries, which is not worth the gain.

2. Correct posture

If you do not exercise correctly, you will easily get injured. If you have no exercise habits and have never been exposed to TRX, it is recommended to consult an experienced practitioner at the beginning. Experienced expert coaches will learn the correct fitness instructions before training on your own.

3. Appropriate clothing

Wearing sports wicking shirts, vests, indoor sports shoes, and sports compression pants is the most recommended clothing. After all, even if you can train at home, it is not recommended to start exercising in pajamas!

After understanding the basic knowledge of TRX, do you want to experience it immediately? A small reminder, exercise intensity should be determined according to personal physique and ability. Muscles cannot be built in a day, nor can a good-looking and tight body be achieved overnight; a step-by-step exercise menu, correct exercise postures and appropriate length of time, Finally, coupled with perseverance and patience, is the most important key!

H. Which parts can be trained with elastic ropes

I will introduce you to some exercises:
Part 1: Upright lift

● Exercise area: Middle deltoid muscle
● Effect: Eliminate arm fat, improve arm muscle strength, and shape beautiful shoulders
● Action: Step on the elastic rope with both feet, hold the elastic rope with both hands at the same time, slowly pull it up to the height of the stomach, and then slowly return it.
● Tip: When lifting your hands, just lift them to the height of your stomach. Too high will not do much good, and avoid shrugging! Since the pulling up stretch your lungs, inhale as you pull up and exhale as you lower.

The second type of head lift

● Exercise area: triceps brachii
● Effect: Powerful solution to butterfly sleeves and grandmother’s arms
● Action: Stand with your feet front and back, step on the elastic rope with one foot, grab the elastic rope with both hands behind your head, slowly pull the elastic rope up, and then restore it.
● Tips: Pull your arms up until your arms are straight, and avoid straightening your waist during the movement. The correct way is to pull up, not forward!

No. 3: Push the chest forward

● Exercise area: pectoralis major
● Effect: Strengthen the pectoralis major and beautify the chest
● Actions : Pass the elastic rope around the back and out from under the armpits. Hold the appropriate length of the rope with both hands, pull the rope forward until the hands are crossed in front of the chest, and slowly restore it.
● Tips: Do not hunch your back, bring your arms to your chest, and do not need to fully straighten your arms when pushing forward. Exhale as you push forward.

No. 4: Arm Pulldown

● Exercise part: Latissimus dorsi
● Effect: Eliminate back fat
● Action: Grasp the elasticity with both hands To raise the rope, keep one hand stationary, and slowly pull the other hand down toward the same side of the body, then return to the upward motion, do it 10 to 15 times, and then switch sides.
● Tip: The arms should be straight when pulling down, otherwise the back muscles will not be exercised enough.

No. 5: Arm Curl

● Exercise part: biceps
● Effect: Eliminate arm fat and enhance muscle strength
● Action: Grasp both ends of the elastic rope with both hands, step on the elastic rope with both feet, bend your arms at the elbows and slowly lift them to the front of your shoulders, and then slowly return them.
● Tips: During the movement, the elbows should be clamped against the body, the wrists and elbows should be straight, and the recovery movement must be slow.

No. 6: Back leg lift

● Exercise area: Buttocks muscles
● Effect: Modify body shape, improve buttocks effect
● Actions : Put the elastic rope on the ankles of both feet, with the toes pointing forward and slightly outward. Slowly lift the back foot 10 to 15 centimeters, then slowly return it to the original position.
● Tip: Lifting the legs behind is the best for lifting the buttocks! But be careful not to move your waist during the movement, and focus on your buttocks to fully exercise the buttock muscles.

No. 7: Side leg lift

● Exercise part: Gluteus medius
● Effect: Modify the body shape, correct the pelvic position, and treat loose buttocks. Elasticity can be improved
● Action: Put the elastic rope on your ankles and stand with your feet parallel. Slowly raise one leg to the side until it is 45 degrees to the body, then slowly restore it. Repeat this for 10 to 15 times and then switch sides.
● Tips: The toes of both feet should be pointed forward. If the strength of the legs is not enough, do not forcefully lift them up. The toes must be kept pointed forward to exercise the buttock muscles, otherwise only the thighs can be exercised.

No. 8: Standing Squat

● Exercise parts: Legs and buttocks muscles
● Effect: Eliminate excess fat in the lower body and improve the pear-shaped body shape. Modify the lines of the lower body
● Action: Step on the elastic rope with your feet shoulder-width apart, wrap the rope around your back, bend your arms, hold the rope handle with both hands on your shoulders; squat down slowly, and then slowly Slow restore.
● Tip: Standing squat is the most effective movement to modify the lower body lines. It seems easy, but it is still a bit difficult for women who rarely exercise. When doing the movement, you must bend your hips and knees at the same time. (The brand is no longer available)

I. Can trx training build muscle? Can trx replace barbells?

Trx training is a very popular item in the gym now, and many fitness experts particularly like it. , it can train all the muscle lines of the whole body. Now let me tell you about whether trx training can build muscle? Can trx replace barbells?
Can trx training build muscle?
trx can effectively build muscle, but the muscle-building effect will not be as obvious as training with heavy weight equipment. Friends who want to gain muscle quickly should practice more. Big equipment, maybe.

TRX (Total Body Resistance Exercise) is a type of suspension resistance training that originated from the US Navy SEALs. In order to conduct physical training in the wilderness, the military used a simple nylon rope , you can perform whole-body exercises using your own weight, and it has become the most popular fitness program nowadays. TRX exercise puts the body in an unstable state of suspension. Different movements can strengthen the muscles of various parts of the body, including shoulders and neck, arms, chest, abdomen, buttocks, and lower limbs. Any movement can also train the core muscles. Great for all ages.

Can trx replace barbells?
trx trainingIt cannot replace the barbell. The muscle groups exercised by the two are different. Which one to train depends on the muscles you want to train. You can also listen to the opinions of gym coaches.

Advantages of trx training
1. TRX can be used to train people of any fitness level, anywhere, and for any fitness or sports performance goal.

2. All Core, all the time, TRX looks at the body as a whole, rather than as a single part. It deliberately changes the center of gravity of the body through suspension, forcing the body to move during the movement. To maintain the correct alignment and center of gravity, compared to the backrest support of traditional equipment training, you need to rely on your own body to stabilize and force the participation of the whole body core during use.

3. For 3D training, TRX is fixed on a single anchor point and suspended, allowing training in different planes different from traditional equipment-based training on a single plane, making our training more Actions like those we do in our daily lives.

4. The unique suspension principle can increase the balance, coordination and stability of the whole body muscles, and has excellent effects on strengthening muscle strength, core muscles, burning fat, and sculpting curves.

trx training experience
Don’t you want to go to the gym today? But you can do it at home, just a few movements, push-ups, crunches, squats, at most it’s just aerobics, these are very It has limitations, and the movements are a bit old. What I must recommend to everyone is a small fitness device that can build muscle, burn fat and shape at the same time - the TRX suspension training belt. Give me a fulcrum and I can exercise anywhere. Of course, I can also move the earth.

Kicking is what I have to do every day. I can train my belt, slim my legs, raise my buttocks, and do abdominal exercises. Even if I don’t have time to go to fitness yoga, I can still spend more than ten minutes doing kicking and stretching. stretch. The benefits are huge. It’s true that you can practice three minutes and eat seven minutes. There are many weight loss recipes on the Internet that you can refer to, but I can’t do it anyway. This is why the results of my practice in the past two years have been so slow.

I use TRX training. You can also practice at home on a yoga mat (when practicing at home, just bend your legs and keep them flat). Use your hips to exert force and push up the cross. Each set is 12 -15 reps, do 4 sets, rest for one minute after each set.

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