Alesi Nàtia Atikewɔwɔ ƒe Mɔnu Nyuitɔ Kekeake: Tɔdziʋuɖoɖo Mɔ̃wo Zazã Be Nàdo Dɔwɔwɔ Dzi Ðe Edzi

Ne duƒulae nènye la, ke ènya vevesese si le afɔkpodzi ƒe aŋgbawo ŋu. Ne kpekpemefɔlae nènye la, ke ènya alesi lãmekawo ƒe vevesese si dzea egɔme megbe (DOMS) ƒe sesẽme. Ʋuʋu ma ke gbugbɔgawɔ gbesiagbe nye mɔ si yia togbɛ aɖe dzi kabakaba—alo esi vɔ̃ɖi wue nye abixɔxɔ.

Ge ɖe Cross-Training me.

Hehenaɖoɖo si wowɔna le wo nɔewo dome bia be nàtsɔ kamedede ƒomevi vovovowo ade wò ɖoɖowɔɖi me be wòana dɔwɔwɔ bliboa nanyo ɖe edzi eye nàɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Togbɔ be tsiƒuƒu kple gasɔdodo nye tiatia siwo ame geɖe lɔ̃a zazã hã la, Rowing Machines in Cross-Training na viɖe tɔxɛ aɖe: wonaa dzitodzito me kamedede si me ŋusẽ le ŋutɔ si xɔa wò lãmekawo ƒe 85% evɔ nuheŋusẽ ƒe ŋusẽkpɔɖeamedzi sesẽ aɖeke manɔmee.

Le mɔfiame sia me la, míedzro alesi nàtia tɔdziʋukuku ƒe mɔnu nyuitɔ si akpe ɖe wò kamedefefe vevitɔ ŋu eye wòado wò kamedede bliboa ɖe dzi me.

1. Akpa si Tɔdziʋuɖoɖo Mɔ̃wo Wɔna le Atitsoga Hehenaƒe

Nukatae nàɖɔli wò duƒuƒufɔkpawo kple tɔdziʋukukuzikpui? Ŋuɖoɖoa le 'Active Recovery' kple 'Opposing Muscle Groups.' me.

Dzitodzitowo ƒe Dzidodo Dzi Ðeɖe Akpɔtɔ (VO2 Max) .

Tɔdziʋukuku nye kamedede ʋɛ siwo doa kplamatse wò aerobic (dzidodo) kple anaerobic (ŋusẽ) siaa le ɣeyiɣi ɖeka me la dometɔ ɖeka. Ne èlé ʋuʋudedi si mewɔa tɔtrɔ o me ɖe asi le tɔdziʋukulaa ŋu la, èzia wò dzi kple lãkusi dzi be woawɔ dɔ nyuie be woatsɔ ɔksidzin ayi ŋutilã bliboa me, ke menye afɔwo ɖeɖeko o.

Lãmetsiwo ƒe Ŋusẽ Dadasɔ

• Duƒulawo/Ketekedolawo: Zi geɖe la, kamedefefewɔla siawo nyea 'Quad Dominant.' Dadasɔ sia ateŋu ahe klo ƒe nyawo vɛ. Tɔdziʋukuku xɔa Megbe Kɔsɔkɔsɔ (akɔtaƒu, akɔtaƒu, kple akɔta ƒe akpa si le ete), si kpena ɖe ame ŋu be afɔ ƒe ŋusẽ nada asɔ eye akɔta nali ke.

• Ɔfis Dɔwɔlawo: Le amesiwo nɔa anyi ŋkeke bliboa gome la, tɔdziʋukuku ʋua akɔta eye wòdoa ŋusẽ akɔta ƒe akpa si le etame (lats kple rhomboids), si ɖɔa woƒe nɔnɔme gbegblẽ ɖo.

Eŋutinunyalawo ƒe Nugɔmesese: Harvard Health Publishing gblɔ be tɔdziʋukuku wɔa dɔ nyuie elabena exɔa lãmeka siwo le abɔwo, afɔwo, kple nu veviwo me, eye wòfiãa nuɖuɖumeŋusẽ geɖe le gaƒoƒo ɖeka me wu gasɔdodo le ablaɖeɖe si sɔ me.

2. Tɔdziʋukuku Kple Hehenamɔnu Bubuwo Ƒe Ƒuƒoƒo

Be nàkpɔ viɖe geɖe tso Rowing Machine Workouts me la , mele be nàƒu tsi le vome ko o. Ele be nàtsɔe awɔ ɖekae le mɔ nyuitɔ nu.

Na Ŋusẽ Kamedefefewɔlawo (Kpekpeme Kɔkɔlawo/CrossFit) .

• Dzoxɔxɔa: Zã tɔdziʋukulaa aɖabaƒoƒo 5-10 nàtsɔ ado ŋutilã ƒe dzoxɔxɔ ɖe dzi eye nàʋuʋu akɔta kple abɔta ƒe ƒunukpeƒewo hafi aka asi barbell ŋu.

• Nuwula: Ne èkɔ nu kpekpewo vɔ la, ƒu du meta 500. Esia naa lactic acid ƒua gbe eye wòdoa ŋusẽ lãmenugbagbeviwo ƒe dɔwɔwɔ nyuie.

Na Dzidodo Kamedefefewɔlawo (Duƒulawo/Kekefɔlawo) .

• 'Dzra Wò Klowo' Ŋkekea: Tsɔ aɖabaƒoƒo 45 ƒe fli si nɔa teƒe ɖeka ɖɔ li duƒuƒu didi ɖeka le kwasiɖa me. Dzi ƒe tsotso ƒe viɖe siwo le duƒuƒu gome la ke sua asiwò, gake mekpɔa ŋusẽ aɖeke ɖe wò ƒunukpeƒewo dzi o.

• Yame ƒe Nɔnɔme Ŋuti Egbɔkpɔnu: Ne tsi le dzadzam alo sno le dzadzam la, tɔdziʋukulaa ɖea mɔ na wò be nàlé wò hehexɔxɔ ƒe sesẽme ɖe te le xɔ me.

3. Mɔnu Kple Tsitretsitsi: Agbɔsɔsɔ Ðeka Mesɔ Na Amewo Katã O

Ne èle tɔdziʋukula zãm hena hehexɔxɔ le wo nɔewo dome la, wò aɖaŋu ate ŋu atrɔ vie le wò taɖodzinuwo nu. Gawu la, Tɔdziʋu Mɔ̃ Ƒomeviwo gɔmesese le vevie ŋutɔ na kamededea ƒe 'seselelãme'.

Asitɔtrɔ le Wò Kamedefefea Ŋu

• Duƒulawo: Na ʋu ƒe sisi ƒe tsɔtsɔme nakɔ (24-28 SPM) be nàsrɔ̃ alesi duƒuƒu ƒe ɣeyiɣi trɔna kabakabae.

• Lifters: Zã tsitretsitsi si lolo wu (drag factor) kple stroke rate si bɔbɔ wu (18-22 SPM) nàtsɔ alé fɔ ɖe bɔmb ƒe ŋusẽ zazã ŋu, si sɔ kple deadlift.

Nɔnɔme Nyuitɔ

Kamedefefe ka kee nèɖale o, nu veviawo gakpɔtɔ li:

1. Ʋukuku kple afɔ: ŋusẽa ƒe 60% tsoa afɔwo gbɔ.

2. Swing ŋutilã: 30% tsoa core swing me.

3. He kple abɔwo: 10% tsoa alɔnu hehe me. Ƒo asa na 'ʋuʋu' kaba akpa—mègabɔbɔ ɖe megbe o vaseɖe esime wò afɔwo nakeke bliboe.

4. Wò Cross-Training Plan wɔwɔ

Aleke nètiaa ɖoɖowɔɖi nyuitɔ kekeake? Alesi míawɔ míaƒe... Tɔdziʋu Mɔ̃wo va zu kwasiɖa sia kwasiɖa ƒe ɖoɖowɔɖi.

Ðoɖo A: Duƒula la ƒe Gbɔdzɔe (Taɖodzinu: Ƒuƒoƒo ƒe Lãmesẽ) .

• Memleɖa: Duƒuƒu (Dometsotsowo) .

• Kuɖagbe: Ŋusẽdodo ƒe Hehenasuku

• Braɖa: Tɔdziʋukuku (40 mins steady state - Zone 2 Dzi ƒe tsotso)

• Yawoɖagbe: Duƒuƒu (Tempo) .

• Dzoɖa: Gbɔɖeme alo Yoga

• Memleɖa: Duɖimekeke didi

• Kwasiɖagbe: Gbɔɖeme

Ðoɖo B: Kamedefefewɔla si Wotsɔa Nu vovovowo Wɔe (Taɖodzinu: Ŋusẽ & Dzidodo) .

• Memleɖa: Kpekpewo Kɔkɔ (Afɔwo) .

• Kuɖagbe: Tɔdziʋukuku (HIIT: 10 x 250m ƒe duƒuƒu)

• Braɖa: Nu Kpekpewo Kɔkɔ (Tututu/Hehe) .

• Yawoɖa: Active Recovery Row (20 mins kekeli) .

• Dzoɖa: Ŋutilã Bliboa ƒe Nutome

• Memleɖa: Gbedoxɔ me Dɔwɔna (Todzizɔzɔ/Keteke) .

• Kwasiɖagbe: Gbɔɖeme

Nyanuwuwuw

Menye be wòahe wò susu ɖa le wò kamedefefe vevitɔ ŋue nye hehexɔxɔ le atitsoga ŋu o; ekuna ɖe ŋutilã si te ŋu nɔa te ɖe nɔnɔme sesẽwo nu ale gbegbe be wòate ŋu awɔe nyuie wu la tutuɖo ŋu.

Ne ètiae be yeatsɔ Rowing Machines ade Cross-Training me la , dɔwɔnu sẽŋu aɖe asu asiwò si tua lãkusi ƒe ŋutete ɖo, ɖɔa lãmekawo ƒe masɔmasɔ ɖo, eye wònaa wò ƒunukpeƒewo nagbɔ ɖe eme si nèdze na.

Èle klalo be yeatrɔ asi le yeƒe hehexɔxɔ ŋu wòato vovoa? Eɖanye yamenutomeyimɔ̃ sesẽ aɖee nèhiã na dometsotsowo alo magnet-ʋukula si le gbadzaa na ŋkeke siwo dzi nàhaya o, di esi sɔ nyuie le míaƒe... Tɔdziʋuɖoɖo Mɔ̃wo ƒe Agbalẽdzraɖoƒe.

Nya Siwo Wobiana Enuenu (FAQ) .

Q: Ðe tɔdziʋukuku ate ŋu axɔ ɖe duƒuƒu teƒe keŋkeŋ?

A: Ne wò taɖodzinue nye kamedede le afisiafi la, ke ẽ. Gake ne èle hehe xɔm na duɖimekeke la, egahiã kokoko be nàƒu du atsɔ aɖɔ wò ƒuwo ɖo be wòadze wo dzi. Wozãa tɔdziʋukuku nyuie wu abe kpeɖeŋutɔ (active recovery) ene tsɔ wu be woazãe bliboe atsɔ aɖɔli duƒula siwo le ho ʋlim.

Q: Ðe tɔdziʋukuku ana nye afɔwo naloloa?

A: Manya wɔ o. Togbɔ be tɔdziʋukuku doa ŋusẽ afɔwo hã la, dzidodo ƒe dɔwɔna koŋue wònye. Enaa lãmeka si me mekɔ o, si me kɔ la nɔa anyi tsɔ wu be wòawɔ akpa gãtɔ si do ƒome kple akɔtaɖonu sesẽwo.

Q: Tɔdziʋukula ƒomevi kae nyo wu na cross-training?

A: Enɔ te ɖe edzi.

• Yameʋuʋuwo: Enyo wu na CrossFitters kple HIIT elabena tsitretsitsia dzidzena kple wò agbagbadzedze.

• Magnetic Rowers: Enyo wu na duƒula siwo wɔa hayahaya ƒe ɣeyiɣi didi siwo nɔa anyi ɖaa elabena wonɔa anyi kpoo eye wowɔa dɔ nyuie.

Q: Aleke mawɔ adzidze ŋusẽ si le tɔdziʋukulaa ŋu?

A: Zã 'Ɣeyiɣi si Woma' (/500m) le ŋkuléleɖenuŋua dzi. Enaa nèkpɔa nyatakaka enumake tso wò duƒuƒu ŋu. Alo, dzi ƒe tsotsodzidzenu dodo nana nènɔa hehexɔƒe tɔxɛwo (le kpɔɖeŋu me, Anyigbamama 2 na hayahaya, Anyigbamama 4 na duƒuƒu).