Yadda Ake Zaba Mafi Kyawun Nau'in Zamani Don Injinan Rowing ɗinku: 3 Ingantattun Aiki

Kun saita ɗayan Mafi kyawun Injin Rowing a gidan motsa jiki na gida. Ka ɗaure ƙafafu, ka kama hannun, kuma...yanzu me?

Yawancin masu amfani sun fada tarkon 'rauni mara hankali' — suna zamiya da baya a matsakaicin taki na mintuna 20. Yayin da wannan ya fi zama a kan kujera, ya kasa buɗe ainihin yuwuwar injin. Don ganin canje-canje a cikin tsarin jikin ku da juriya, kuna buƙatar tsari.

Kyakkyawar tuƙin jirgin ruwa shine juzu'insa. Ta hanyar canza ƙimar bugun jini kawai (SPM) da ƙarfi, zaku iya canza injin ɗin daga kayan aikin dawo da hankali zuwa mai ƙona mai mai ƙarfi.

A cikin wannan jagorar, mun rushe tsarin yau da kullun da aka tsara don Mafari, Matsakaici, da Na gaba matakan.

1. Hanyar Farko: Jagorar 'Steady State'

Manufar: Samar da daidaito da ginin tushe na aerobic.

Idan kun kasance sababbi don yin tuƙi, kada ku damu da saurin gudu. Mai da hankali kan jerin bugun jini: Ƙafa, Jiki, Hannu... Hannu, Jiki, Ƙafa. Ana kiran wannan motsa jiki da LISS (Jihar Ƙarfin Ƙarfin Ƙarfi).

Gidauniyar Minti 20

Lokaci	Ayyuka	Yawan bugun jini (SPM)	Ƙarfin (RPE 1-10)*
0:00 - 5:00	Dumama	18-20	3 (Haske)
5:00 - 8:00	Layukan Tsaye	20-22	5 (Tattaunawa)
8:00 - 10:00	Hutu Mai Aiki	18-20	3 (Haske)
10:00 - 13:00	Layukan Tsaye	22-24	6 (Matsakaici)
13:00 - 15:00	Hutu Mai Aiki	18-20	3 (Haske)
15:00 - 20:00	Kwantar da hankali	Sannu a hankali	2 (Haske mai yawa)

*RPE = Adadin Ƙarfin Ƙarfi. 1 yana hutawa; 10 shine iyakar ƙoƙari.

Tukwici na Form: Tsaya bayanka madaidaiciya da maƙasudi. Idan kun ji zafi a ƙananan bayanku, ƙila kuna jingine da nisa sosai a ƙarshen.

2. Matsakaici na yau da kullun: Dala

Manufar: Jimiri da sarrafa taki.

Da zarar kun gamsu akan injin, lokaci yayi da za ku yi wasa da ƙarfi. Wannan motsa jiki na 'Pyramid' yana tilasta ka ka ƙara ƙarfinka sannan ka sarrafa bugun zuciyarka yayin da kake dawowa ƙasa. Yana da kyau ga ƙona calories.

The 'Power Pyramid' (Tsarin Nisa)

• Dumi-up: Minti 5 cikin sauƙi na yin tuƙi.

• Aikin:

1. Sayi 250m (Matsakaicin taki) -> Huta 1 min

2. Layi 500m (Hard taki) -> Huta 1.5 min

3. Sayi 750m (Matsakaicin taki) -> Huta 2 min

4. Layi 500m (Hard taki) -> Huta 1.5 min

5. Layukan 250m (Sprint!) -> Huta 1 min

• Cool Down: Minti 5 cikin sauƙin yin kwale-kwale.

Duban Kayan Aiki: Don sarrafa ƙarfin motsi na tazarar dala, kuna buƙatar ingantacciyar na'ura. Tarin mu na Injin kwale-kwale suna da manyan tituna masu nauyi waɗanda ba za su tashi daga ƙasa ba yayin tseren ku.

3. Babban Na yau da kullun: HIIT (Tsarin Tsara Tsakanin Tsanani)

Manufar: Haɓaka VO2 Max da ƙarfin fashewa.

HIIT yana da inganci. Kuna iya samun ƙarin fa'idodin cututtukan zuciya a cikin mintuna 15 na HIIT fiye da a cikin mintuna 45 na tsayuwar tuƙi. Wannan motsa jiki yana amfani da salon Tabata : gajeriyar fashe iyakar ƙoƙarin da ke biye da ɗan gajeren hutu.

The 'Huhu Burner'

Gargaɗi: Wannan yana da tsanani. Tabbatar cewa kuna da tushe mai ƙarfi kafin yin ƙoƙari.

1. Dumi-dumi (minti 10): Mahimmanci don hana rauni. Haɗa wasu jakunkuna masu ƙarfi don tayar da tsokoki.

2. Aiki (Zagaye 8):

• 20 seconds: MAX EFFORT Sprint (Nuna don 30+ SPM).

• Dakika 10: Cikakken Hutu (Dakatar da motsi).

• Maimaita sau 8 ( jimlar minti 4).

3. Ajiye (minti 5-10): Kar a tsaya kwatsam. Tafiya sannu a hankali don fitar da lactic acid.

4. Kula da Ci gabanku

Ta yaya za ku san ko kuna samun lafiya? Kada ku kalli ma'auni kawai. Mai saka idanu akan tukin jirginku yana faɗi gaskiya.

• Lokacin Raba (/ 500m): Wannan shine 'matsayin gudun' na tuƙi. Yana nuna tsawon lokacin da za a ɗauka don yin layi na mita 500 a halin yanzu. Ƙananan yana da sauri.

• Yawan Zuciya: Amfani da madaurin ƙirji ko smartwatch shine hanya mafi dacewa don bin diddigin ƙoƙarin. According to the American Heart Association , effective cardio training occurs when your heart rate is between 50% and 85% of your maximum.

• Watts: Wannan yana auna iko mai tsabta. Idan za ku iya jawo ƙarin watts a bugun zuciya ɗaya, kun ƙara ƙarfi.

5. Bayani akan Kulawa da Ayyuka

Ba za ku iya samun motsa jiki mai kyau a kan injin da ba ya aiki yadda ya kamata. Idan wurin zama ya yi karo ko sarkar ta tsallake, tana karya rudun ku kuma zai iya haifar da rauni.

Pro Tukwici: Yi ainihin Kulawar Injin Rowing nan da nan bayan aikin motsa jiki.

1. Goge Rail: Gumi yana digowa akan layin dogo. Idan ya bushe, yana haifar da gunkin baƙar fata. Shafa shi da danshi kyalle bayan kowane zama.

2. Duba Sarkar: Idan sarkar ta ji 'gutu,' tana bukatar mai.

Na'ura mai kulawa da kyau yana tabbatar da cewa 100% na ƙoƙarin ku yana shiga cikin motsa jiki, ba yaki da rikici ba.

Kammalawa

Injin tuƙi yana ɗaya daga cikin kayan aiki mafi inganci a duniyar motsa jiki. Ko kuna da mintuna 15 don zaman HIIT ko mintuna 40 don tsayawa tsayin daka, akwai tsarin yau da kullun wanda ya dace da jadawalin ku.

Makullin shine daidaito. Fara da tsarin yau da kullun na mafari, sarrafa sigar ku, sannan ƙalubalanci kanku don hawan Dala.

Kuna shirye don haɓaka wasan motsa jiki na gida? Bincika kewayon mu na gwajin karko Injin Rowing da aka ƙera don tallafa muku daga bugun farko zuwa bugun ku mafi sauri.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Sau nawa zan yi layi a mako?

A: Don dacewa da lafiyar jiki, sau 3-4 a mako shine manufa. Idan kuna yin babban taro na HIIT, iyakance su zuwa sau 2 a mako don ba da damar tsarin jin daɗin ku na tsakiya ya murmure.

Tambaya: Menene saitin 'Damper'? Shin mafi girma ya fi kyau?

A: A'a. Damper (lever a gefen fan) yana sarrafa iska, ba kawai 'nauyin nauyi ba.' Saitin 3-5 ya fi dacewa da jin dadi na jirgin ruwa a kan ruwa. Sanya shi zuwa 10 yana kama da tuƙin jirgin ruwa mai nauyi-yana rage saurin bugun jini kuma yana iya takura maka baya.

Tambaya: Zan iya yin waɗannan motsa jiki a kan injin maganadisu?

A: Lallai. Duk da yake masu hawan iska sun kasance daidaitattun HIIT, injin maganadisu yana aiki daidai. Kawai tabbatar kun kunna bugun kiran juriya sama sama don sashin motsa jiki 'sprint'.

Tambaya: Ƙashin baya na yana ciwo. Me nake yi ba daidai ba?

A: Wannan yawanci yana faruwa idan kun yi 'slump' ko zagaye bayan ku. Mayar da hankali kan zama dogaye akan 'kasusuwan ku' da kuma shigar da ainihin ku. Har ila yau, tabbatar da cewa ba ku jingina baya da nisa a ƙarshen bugun jini ba.