Yadda Ake Zaba Mafi kyawun Dabarun Horon Giciye: Amfani da Injinan Rowing don Ƙarfafa Ayyuka

Idan kai mai gudu ne, ka san zafin ɓacin rai. Idan kai mai ɗaukar nauyi ne, ka san taurin jinkirin ciwon tsoka (DOMS). Yin motsi iri ɗaya kowace rana hanya ce mai sauri zuwa tudu-ko mafi muni, rauni.

Shiga Horon-Training.

Horarwa ta ƙetare ya ƙunshi haɗa nau'ikan motsa jiki daban-daban a cikin aikin yau da kullun don haɓaka aikin gabaɗaya da rage haɗarin rauni. Duk da yake yin iyo da hawan keke sanannen zaɓi ne, Injin Rowing a Cross-Training suna ba da fa'ida ta musamman: suna ba da babban motsa jiki na zuciya da jijiyoyin jini wanda ke ɗaukar kashi 85% na tsokoki ba tare da tasirin nauyi ba.

A cikin wannan jagorar, mun bincika yadda ake zaɓar dabarar tuƙi don dacewa da wasanku na farko da haɓaka jimlar ku.

1. Gudunmawar Injinan Kwalekwale a Koyarwar Giciye

Me yasa za ku musanya takalman gudu don kujerar tuƙi? Amsar tana cikin 'Active farfadowa da na'ura' da kuma 'Kungiyoyi masu adawa da tsoka.'

Haɓaka Ƙwararrun Ƙwararrun Zuciya (VO2 Max)

Yin tuƙi yana ɗaya daga cikin ƴan wasan motsa jiki waɗanda ke ƙalubalantar tsarin motsa jiki (jirewa) da tsarin anaerobic (power) lokaci guda. Ta hanyar ci gaba da ƙwanƙwasa ƙwanƙwasa a kan mai tuƙi, kuna tilasta zuciyar ku da huhu suyi aiki yadda ya kamata don isar da iskar oxygen ga dukkan jiki, ba kawai ƙafafu ba.

Daidaita Ƙarfin tsoka

• Masu gudu/Masu keke: Waɗannan ƴan wasa galibi suna 'Quad Dominant.' Wannan rashin daidaituwa na iya haifar da matsalolin gwiwa. Rowing yana shiga Sarkar na baya (hanyoyi, glutes, da ƙananan baya), yana taimakawa wajen daidaita ƙarfin kafa da daidaita kwatangwalo.

• Ma'aikatan Ofis: Ga waɗanda suke zaune duk rana, yin tuƙi yana buɗe ƙirji kuma yana ƙarfafa babban baya (lats da rhomboids), yana gyara yanayin rashin kyau.

Ƙwararriyar Ƙwararru: A cewar Harvard Health Publishing, yin tuƙi yana da inganci saboda yana ɗaukar tsoka a hannu, ƙafafu, da kuma core, yana ƙona calories da yawa a cikin sa'a fiye da hawan keke a matsakaicin matsakaici.

2. Haɗa Rowing tare da Sauran Siffofin Horo

Don samun fa'ida daga Ma'aikatan Rowing Machine , bai kamata ku yi layi kawai ba. Kuna buƙatar haɗa shi da dabara.

Don Ƙarfafa 'Yan Wasan (Masu ɗaukar nauyi/CrossFit)

• Dumi-Up: Yi amfani da jirgin ruwa na tsawon mintuna 5-10 don ɗaga zafin jiki da kuma motsa haɗin gwiwar hip da kafada kafin taɓa maƙarƙashiya.

• Mai Gama: Bayan zaman ɗagawa mai nauyi, yi gudun mita 500. Wannan yana kawar da lactic acid kuma yana haɓaka yanayin yanayin rayuwa.

Don 'Yan Wasan Ƙarfafa (Masu Gudu/Masu Keke)

• Ranar 'Ajiye Gwiwoyinku': Sauya dogon gudu guda ɗaya a kowane mako tare da jere na tsawon minti 45. Kuna samun fa'idodin bugun zuciya iri ɗaya kamar gudu, amma tare da tasirin sifili akan haɗin gwiwar ku.

• Maganin Yanayi: Lokacin da ake ruwan sama ko dusar ƙanƙara, mai tuƙi yana ba ku damar kula da ƙarar horonku a cikin gida.

3. Dabaru da Juriya: Girma ɗaya bai dace da duka ba

Lokacin amfani da tuƙin jirgin ruwa don horon giciye, fasaha na iya canzawa kaɗan dangane da burin ku. Bugu da ƙari, fahimtar Nau'in Injinan Rowing yana da mahimmanci ga 'jin' na motsa jiki.

Daidaita don Wasanninku

• Masu gudu: Ci gaba da bugun bugun jini mafi girma (24-28 SPM) don kwaikwayi saurin saurin saurin gudu.

• Masu ɗagawa: Yi amfani da juriya mafi girma (factor jan hankali) da ƙaramin bugun bugun jini (18-22 SPM) don mai da hankali kan aikace-aikacen wutar lantarki, kama da matattu.

Madaidaicin Matsayi

Ba tare da la'akari da wasanku ba, abubuwan da suka rage sun kasance:

1. Fitar da ƙafafu: 60% na ƙarfin yana fitowa daga ƙafafu.

2. Swing jiki: 30% ya zo daga core lilo.

3. Ja da hannaye: 10% yana fitowa daga jan hannu. Guji 'buɗewa' da wuri- kar a jingina baya har sai ƙafafunku sun cika sosai.

4. Ƙirƙirar Tsarin Horarwar Ku

Ta yaya kuke zabar jadawalin mafi kyau? Ga misalai guda biyu na yadda ake haɗa mu Injin Rowing cikin aikin yau da kullun na mako-mako.

Shirin A: Taimakon Mai Gudu (Manufa: Lafiyar Haɗin gwiwa)

• Litinin: Gudu (Tattaunawa)

• Talata: Ƙarfafa Horarwa

• Laraba: Yin kwale-kwale (minti 40 a tsayayye - Matsayin Zuciya na Zone 2)

• Alhamis: Gudu (Tempo)

• Jumma'a: Huta ko Yoga

• Asabar: Dogon Run

• Lahadi: Huta

Shirin B: Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa (Manufa: Ƙarfi & Jimiri)

• Litinin: Hawaye mai nauyi (Kafafu)

• Talata: Yin tuƙi (HIIT: 10 x 250m sprints)

• Laraba: Hawa mai nauyi (Tura/Ja)

• Alhamis: Layin Farfadowa Mai Aiki (hasken mintuna 20)

• Jumma'a: Cikakken Jiki

• Asabar: Ayyukan Waje (Tafiya/Bike)

• Lahadi: Huta

Kammalawa

Horowa ba wai don raba hankalin ku daga babban wasan ku ba; shi ne game da gina jiki wanda yake da juriya don yin shi mafi kyau.

Ta hanyar zabar shigar da Injinan Rowing in Cross-Training , kuna samun kayan aiki mai ƙarfi wanda ke haɓaka ƙarfin huhu, yana daidaita rashin daidaituwar tsoka, kuma yana ba da haɗin gwiwar ku da hutun da ya dace.

Shin kuna shirye don haɓaka horonku? Ko kuna buƙatar injin tuƙin iska na ɗan lokaci ko kuma mai santsi mai tsini don kwanakin dawowa, nemo mafi dacewa a cikin namu. Katalogin Injin Rowing.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Shin jirgin ruwa zai iya maye gurbin gudu gaba ɗaya?

A: Idan burin ku shine lafiyar gaba ɗaya, i. Koyaya, idan kuna horo don tseren marathon, har yanzu kuna buƙatar gudu don daidaita ƙasusuwanku don tasirin. An fi amfani da tuƙi a matsayin kari (murmurewa mai aiki) maimakon jimlar maye gurbin masu tsere.

Tambaya: Shin yin tuƙi zai sa ƙafafuna su yi girma?

A: Ba zai yiwu ba. Yayin da tuƙi ke ƙarfafa ƙafafu, da farko aikin jimiri ne. Yana haifar da ƙwanƙwasa, ƙayyadaddun tsoka maimakon yawancin da ke hade da squatting mai nauyi.

Tambaya: Wane nau'in jirgin ruwa ne ya fi dacewa don horar da giciye?

A: Ya dogara.

• Rowers Air: Mafi kyawun CrossFitters da HIIT saboda ma'aunin juriya tare da ƙoƙarin ku.

• Magnetic Rowers: Mafi kyau ga masu gudu suna yin tsayi, tsayin daka na farfadowa saboda suna da shiru da santsi.

Tambaya: Ta yaya zan auna ƙarfi akan mai tuƙi?

A: Yi amfani da 'Lokacin Raba' (/500m) akan na'urar saka idanu. Yana ba ku amsa nan take akan saurin ku. A madadin, saka na'urar lura da bugun zuciya yana ba ku damar zama a takamaiman wuraren horo (misali, Zone 2 don farfadowa, Yanki 4 don sprints).