{"id":4914,"date":"2013-02-13T15:35:54","date_gmt":"2013-02-13T15:35:54","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=4914"},"modified":"2022-02-04T11:43:24","modified_gmt":"2022-02-04T11:43:24","slug":"agentul-trx-se-dezvaluie","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=4914","title":{"rendered":"TRICKS cu TRX: antrenamentul cu propria-\u021bi greutate"},"content":{"rendered":"

Prima dat\u0103 ne-am v\u0103zut \u00een parc – st\u0103tea suspendat de un nuc. M\u0103 surprindea \u00eentotdeauna cu ceva nou, nu se repeta. \u00cel priveam insistent ori de c\u00e2te ori alergam prin fa\u021ba lui sau \u00eel urm\u0103ream cu coada ochiului p\u00e2n\u0103 nu-l mai z\u0103ream. Conspirativ \u0219i anonim, am continuat s\u0103 ne \u00eent\u00e2lnim mai bine de un an. Habar n-aveam cine e, dar mi se p\u0103rea teribil de intresant. Era nou \u00een peisaj.<\/p>\n

A doua oar\u0103, hot\u0103r\u00e2t, am dat piept cu el, ne-am \u00eent\u00e2lnit fa\u021b\u0103-n fa\u021b\u0103. Mi-a fost de ajutor Dumitru Butilc\u0103, instructor certificat TRX<\/strong>  (Total Resistance Exercice). Datorit\u0103 lui po\u021bi face exerci\u021bii pentru toate grupele musculare, av\u00e2nd ca greutate propriul corp, sfid\u00e2nd legea gravita\u021biei, \u00eentr-un mediu instabil generat de unghiul de lucru. Nu, nu e o formul\u0103 matematic\u0103. <\/strong>
\nTRX <\/strong>este poate cel mai nou echipament de fitness; pe c\u00e2t de simplu, pe at\u00e2t de ingenios, prietenos, \u0219i ofertant \u00een sute de posibilit\u0103\u021bi de exerci\u021bii. Tot echipamentul const\u0103 \u00eentr-o bretea solid\u0103 de nylon (de cea mai bun\u0103 calitate) suspendat\u0103 de tavan (u\u0219\u0103, copac, perete)<\/strong> ca un pendul \u0219i care se bifurc\u0103 \u00een 2 bretele ajustabile, terminate cu 2 etriere. St\u00e2ns, este de m\u0103rimea unui fruct pomelo.
\n<\/strong><\/p>\n

Pare inofensiv p\u00e2n\u0103 ajungi s\u0103 pui m\u00e2na pe el. Ca s\u0103 fie \u00eentr-adev\u0103r prietenos \u0219i s\u0103-\u021bi devin\u0103 un companion de sport credincios, ai nevoie de un \u00eendrum\u0103tor-coach nu doar bine preg\u0103tit tehnic, ci \u0219i foarte atent la mi\u0219c\u0103rile tale, client<\/em>–oriented, <\/em>empatic \u0219i care s\u0103-\u021bi explice  toate etapele. <\/p>\n

\u00cenc\u0103lzirea<\/strong><\/p>\n

\"1\"Ajuns\u0103 cu ceva timp \u00eenainte de \u00eenceperea antenamentului \u0219i \"3\"\"TRX\"profit\u00e2nd de sala goal\u0103, l-am rugat pe Dimi s\u0103-mi arate c\u00e2teva exerci\u021bii pentru poze. Obi\u0219nuit\u0103 s\u0103 v\u0103d clasica \u00eenc\u0103lzire, mi s-a p\u0103rut c\u0103 a \u00eenceput cam abrupt. Avea s\u0103-mi explice c\u0103 \u00eenc\u0103lzirea este una dinamic\u0103<\/strong>, care include mi\u0219c\u0103ri ce vor fi reluate \u00een partea principal\u0103 a antrenamentului la alt\u0103 intensitate \u0219i amplitudine, urm\u0103rind, \u00een special, mobilitatea \u0219i flexibilitatea gleznelor, bazinului, p\u0103r\u021bii superioare a spatelui. Dimi mi-a explicat \u0219i ar\u0103tat o bun\u0103 diversitate de exerci\u021bii, dar eram departe de a b\u0103nui ceea ce avea s\u0103 se \u00eent\u00e2mple, dar mai ales, cu ce efecte.
\n<\/strong><\/p>\n

\u00cen sf\u00e2r\u0219it, dup\u0103 ce toate prosoapele ag\u0103\u021bate de etriere (m\u00e2nerele \u00een form\u0103 de U) \u00een chip de \u201drezervat\u201d \u0219i-au reg\u0103sit posesorii, Dimi a ar\u0103tat \u0219i explicat simplu, clar, direct, primele exerci\u021bii de dup\u0103 \u00eenc\u0103lzire: seriile de \u00eenceput \u00een ritmul impus de el, urm\u0103toarele 30 de secunde fiecare dup\u0103 putin\u021b\u0103. A fost ca \u0219i cum a pus la p\u0103strare (maximizat) primele rezerve, \u0219tiind c\u0103 dup\u0103 aceea ne vor sc\u0103pa poate printre degete (unora mai cu dare de m\u00e2n\u0103 \ud83d\ude42 )<\/em>. Linia asta avea s\u0103 o p\u0103streze pe tot parcursul antrenamentului. A func\u021bionat.<\/p>\n

\"4\"Nimeni nu scap\u0103<\/em> f\u0103r\u0103 s\u0103 fie observat de Dimi. Mi\u0219c\u0103rile executate corect nu doar te scutesc de nepl\u0103ceri, dar \u00ee\u021bi asigur\u0103 \u0219i o bun\u0103 func\u021bionar\u0103 muscular\u0103, f\u0103r\u0103 s\u0103 te epuizeze \u00eenainte de gong.\"5\"<\/p>\n

B\u0103rba\u021bi, dar \u0219i multe femei la ora de TRX. Cu at\u00e2ta tenacitate…..admirabil!<\/strong> Ilustre combatante \u00een ale TRX-ului sunt Madonna \u0219i Jenifer Lopez; \u0219i ce bra\u021be superbe au, ca s\u0103 nu fac inventarul anatomic complet – at\u00e2t de evident! \ud83d\ude42<\/p>\n

La ce intensitate. Pentru cine sunt bune<\/strong><\/p>\n

TRX-ul \u00ee\u021bi d\u0103 posibilitatea s\u0103 lucrezi mai intens sau mai light, \u00een func\u021bie de nivelul t\u0103u de \"6\"fitness, prin simpla modificare a unghiului de \u00eenclinare a corpului (foto dreapta).<\/strong> Un unghi mare de lucru \u00ee\u021bi solicit\u0103 intens nu doar musculatura direct implicat\u0103, dar, inconturnabil, \u0219i pe cea abdominal\u0103 care face efortul de echilibrare a mi\u0219c\u0103rii. De fapt, \u00een antrenamentul TRX, nimic nu se \u00eent\u00e2mpl\u0103 f\u0103r\u0103 angajarea puternic\u0103 a abdomenului – permanent \u00een alert\u0103 \u00een lupta pentru echilibru.<\/strong> Deci, da, aici po\u021bi g\u0103si un posibil r\u0103spuns la \u00eentrebarea cum scap rapid \u0219i eficient de gr\u0103simea de pe abdomen. Aten\u021bie, n-am zis c\u0103 se \u00eenghite cu ap\u0103! Nu e pastil\u0103! Se transpir\u0103, se munce\u0219te, se z\u00e2mbe\u0219te! \u201d\u0218mail\u201d (Dimi dixit)<\/strong><\/p>\n

Ce exerci\u021bii faci cu TRX<\/strong><\/p>\n

\"9\"Bra\u021be, spate, piept<\/strong><\/p>\n

Dintre toate exerci\u021biile v\u0103zute\/f\u0103cute, cel mai mult mi-au pl\u0103cut cele pentru bra\u021be (biceps, triceps, deltoizi – umeri), spate (trapez, \u00een special, dar \u0219i marii dorsali), piept.<\/strong> Credeam c\u0103 punctul meu forte sunt bra\u021bele \u0219i abdomenul. Niciodat\u0103 nu e t\u00e2rziu s\u0103 afli lucruri noi despre tine. Am o re\u021binere<\/em> (nu neap\u0103rat febr\u0103) la bra\u021be (biceps) p\u00e2n\u0103 la \u00eencheietura cotului, ceea ce nu mi s-a \u00eent\u00e2mplat la exerci\u021biile clasice de fort\u0103. Nici o alt\u0103 ma\u0219in\u0103<\/em> nu-\u021bi ofer\u0103 at\u00e2tea posibilita\u021bi de \"8\"mi\u0219care\/exerci\u021bii, cu reglaje de intensitate, unghi, rezisten\u021b\u0103, maniabilitate.<\/p>\n

\u00cen plus, versatilitatea \u0219i ajustabilitatea bretelelor \u00ee\u021bi las\u0103 posibilitatea unor mi\u0219c\u0103ri ample, deschise, profunde, f\u0103r\u0103 s\u0103 apese pe articula\u021bii sau coloan\u0103.<\/strong><\/span><\/p>\n

Picioare<\/strong><\/p>\n

\"7\"Variate \u0219i posibilit\u0103\u021bile de exerci\u021bii pentru picioare: fand\u0103ri fa\u021b\u0103, laterale, genuflexiuni pe ambele picioare sau unul singur, multe, multe combina\u021bii.<\/p>\n

Abdomen<\/strong><\/p>\n

\"11\"\u00cen antrenamentul TRX<\/strong>, totul este abdomen, f\u0103r\u0103 s\u0103 \u021bi-o dore\u0219ti \u00een mod expres. Contrac\u021bia \"10\"abdomenului este involuntar\u0103, \u00een sensul c\u0103 nu trebuie s\u0103 faci nici un efort s\u0103 \u00eencordezi abdomenul. Pur \u0219i simplu, se \u00eent\u00e2mpl\u0103 \"12\"\"13\"aproape la fiecare exerci\u021biu. Abdomenul este centrul de manevr\u0103.<\/p>\n

Asta nu \u00eenseamn\u0103 c\u0103 antrenamnetul nu a cuprins \u0219i exerci\u021bii speciale pentru abdomen \u0219i talie (dreptul abdominal \u0219i oblici).<\/p>\n

Pres\u0103rat\u0103 cu 3 \u201dpauze\u201d active de tip aerob (bazat pe consumul de oxigen), ora de TRX trece repede. \u0218tiu c\u0103, \u00een final, toat\u0103 lumea dore\u0219te s\u0103 afle \u201dc\u00e2t se arde\u201d. Eu v\u0103 dau cifra: aproximativ 500 kcal. (la intensitate mare); dar v\u0103 spun c\u0103 nu asta e important la TRX. Ci faptul c\u0103, prin ad\u0103ugarea la celorlalte antrenamente de tip aerob, TRX ajut\u0103 la remodelare corporal\u0103 (f\u0103r\u0103 s\u0103 umfle mu\u0219chii) \u0219i, poate cel mai important dec\u00e2t toate la un loc, \u00eembun\u0103t\u0103\u021be\u0219te postura corpului activ\u00e2nd musculatura profund\u0103.<\/p>\n

Prima concluzie: pe TRX l-am v\u0103zut \u00een parc \u0219i l-am \u00eendr\u0103git, l-am \u00eent\u00e2lnit \u00een sala de sport \u0219i mi-a pl\u0103cut. Ce urmeaz\u0103? \ud83d\ude09
\n<\/strong><\/p>\n

Cum s-a n\u0103scut TRX<\/strong><\/p>\n

Din nevoie! Exact, din nevoia de a-\u0219i p\u0103stra trupele antrenate, indiferent de locul misiunii \u0219i \u00een lipsa altor mijloace<\/strong>, Randy HETRICK, comandant american \u00een Navy SEAL<\/strong>, a creat un echipament de antrenamenet care, din 2005, a \u00eenceput s\u0103 fie comercializat publicului larg.<\/p>\n

Avantajul imens p\"15\"e care-l aduce TRX este portabilitatea \u0219i posibilitatea de a fi folosit oriunde, 2 metri p\u0103tra\u021bi fiind \"18\"suficien\u021bi.<\/strong> La mare, la munte, acas\u0103, \u00een parc,  \u00een deplasare, se poate monta \u00een tavan, pe perete, la u\u0219\u0103. Este f\u0103cut s\u0103 reziste la o for\u021b\u0103 de 175 de kilograme<\/strong>. Poate fi folosit de c\u0103tre oricine, indiferent c\u0103 e\u0219ti novice sau \u00eemp\u0103timit de fitness. Dac\u0103 e\u0219ti \u00eencep\u0103tor, recomandarea mea ar fi s\u0103 \u00eencepi sub \u00eendrumarea unui instructor certificat TRX.<\/p>\n

Ce c\u00e2\u0219tigi folosind TRX<\/strong><\/p>\n

\"17\"Nu e cu tombol\u0103! Dar c\u00e2\u0219tigi \u00een rezisten\u021b\u0103 muscular\u0103, activarea musculaturii profunde, mobilitate mai bun\u0103, flexibilitate, echilibru,suple\u021be \u00een mi\u0219c\u0103ri, postur\u0103 corect\u0103. Nu cere timp, este comod \u0219i simplu de folosit, \u0219i ai ocazia s\u0103 fii creativ. Posibilit\u0103\u021bile de exerci\u021bii sunt nenum\u0103rate.<\/strong><\/p>\n

 <\/p>\n

Opinia mea<\/strong><\/p>\n

\"16\"Dup\u0103 mine, TRX<\/strong> \u00eencepe s\u0103 genereaze un trend care, \u00een c\u00e2\u021biva ani, va schimba total \u0219i radical modul \u00een care ne vom antrena pentru cre\u0219terea rezisten\u021bei musculare, chiar \u0219i \u00een cazul sportivilor de performan\u021b\u0103. Dup\u0103 ce ai avut c\u00e2teva antrenamente cu TRX, cu greu te vei \u00eentoarce la b\u0103tr\u00e2nii t\u0103i prieteni: aparatele de fitness (fiare<\/strong> – \u00een limbaj mai pu\u021bin academic).<\/p>\n

Critic\u0103<\/strong><\/p>\n

De\u0219i a \u00eenceput s\u0103 fie folosit \u0219i \u00een fizioterapie, sunt voci autorizate care spun c\u0103 antrenamentul TRX nu este pentru \u00eencep\u0103tori; \u00een cazul acestora, stabilitatea de baz\u0103 (dat\u0103 de musculatura profund\u0103) este insuficient antrenat\u0103, ceea ce poate \u00eempiedica desf\u0103\u0219urarea unui antrenament \u00een condi\u021bii de siguran\u021b\u0103 \u0219i eficien\u021b\u0103.<\/strong><\/p>\n

A doua concluzie:<\/strong> a\u0219a st\u00e2nd lucrurile, mai trebuie doar s\u0103-\u021bi alegi un instructor. <\/p>\n

Cite\u0219te \u0219i despre TRX Rip Trainer \u201dStrip cu Rip \u2013 tensiuni cu Trainer-ul personal\u201d<\/a>
\n<\/strong><\/p>\n

Referin\u021be:<\/a><\/em><\/p>\n

www.trxtraining.com<\/a>
\nhttp:\/\/www.guardian.co.uk<\/a>
\nngg_shortcode_0_placeholder<\/p>\n","protected":false},"excerpt":{"rendered":"

Prima dat\u0103 ne-am v\u0103zut \u00een parc – st\u0103tea suspendat de un nuc. M\u0103 surprindea \u00eentotdeauna cu ceva nou, nu se repeta. \u00cel priveam insistent ori de c\u00e2te ori alergam prin fa\u021ba lui sau \u00eel...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1,162],"tags":[263,261,266,264,265,260,268],"class_list":["post-4914","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-ce-este-trx","tag-dimi","tag-dumitru-butilca","tag-exercitii-cu-trx","tag-slabesti-cu-trx","tag-trx-antrenament","tag-trx-romania-oficial"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4914","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4914"}],"version-history":[{"count":65,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4914\/revisions"}],"predecessor-version":[{"id":12857,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4914\/revisions\/12857"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}