Yadda Ake Zaba Mafi Kyawun Aikin motsa jiki-Kimiyya: Fa'idodin Injin Rowing

A cikin duniyar motsa jiki, al'amuran suna zuwa suna tafiya. Shekara guda yana da faranti na girgiza, na gaba yana da awo da za a iya sawa. Amma injin kwale-kwalen ya kasance babban jigo a gidajen kwale-kwale da wuraren motsa jiki sama da karni guda. Me yasa? Domin yana aiki.

Duk da haka, sake dawowar tuƙi ba wai kawai son rai ba ne; kimiyyar wasanni ta zamani ce ke goyon bayansa. Lokacin da kuka yi nazarin ilimin halittu da buƙatun physiological, tuƙin jirgin ruwa ya fito waje a matsayin ingantacciyar hanyar horo.

A cikin wannan zurfin nutsewa, mun bincika Kimiyyar Rowing don bayyana ainihin abin da ke faruwa da jikin ku yayin bugun jini da yadda yake inganta lafiyar ku cikin sauri fiye da kowane na'ura.

1. The Biomechanics: Ba Kawai 'Ranar Arm'

Wani kuskuren da aka saba shine cewa yin tuƙi motsa jiki ne na sama. Idan kuna yin shi daidai, hakan ba zai iya zama nisa daga gaskiya ba.

A cewar Cibiyar Nazarin Wasannin Wasanni ta Amirka, daidaitaccen bugun motsa jiki wani aiki ne na tsoka wanda aka sani da 'Kinetic Chain.' Ana samar da wutar lantarki daga ƙasa zuwa sama.

Dokar 60-30-10

Don haɓaka Fa'idodin Injin Rowing , yakamata a rarraba ƙoƙarin kamar haka:

• Kafa 60%: Tuƙi yana farawa da babban turawa daga quadriceps da glutes (mafi girman tsokoki na jiki).

• 30% Core/Jiki: Ana canza kuzarin ta hanyar ƙarfi mai ƙarfi, abin ɗamara yayin da kuke jingina a kwatangwalo.

• 10% Makamai: Hannun suna gama motsi kawai, suna jan hannun zuwa sternum.

Domin yana haɗa sarkar baya (bayan jiki) da kuma na baya (gabatar jiki) a lokaci guda, tuƙi yana ɗaukar filayen tsoka a cikin daƙiƙa fiye da hawan keke ko gudu.

2. Daidaitawar Zuciya: VO2 Max Booster

Zuciyarka ba ta san irin injin da kake ciki ba; ya san bukatar kawai. Kuma tuƙi yana haifar da buƙatu mai yawa.

Lokacin kwatanta Rowing vs. Cardio Equipment kamar keken tsaye, bambancin yana cikin rarraba jini. A kan keke, zuciya tana fitar da jini da farko zuwa kafafu. A kan mai tuƙin jirgin ruwa, dole ne zuciya ta fitar da jini mai iskar oxygen zuwa ƙafafu, baya, da hannaye gaba ɗaya.

Sakamakon?

Wannan yana tilasta zuciya don yin famfo da ƙarfi da inganci, yana haifar da haɓaka cikin sauri a cikin VO2 Max (matsakaicin adadin iskar oxygen da jikin ku zai iya amfani da shi). Babban VO2 max yana nufin za ku iya yin aiki tuƙuru na dogon lokaci ba tare da samun iska ba.

Haɓaka Cardio ɗin ku: Ƙware juriya mai santsi wanda ke ƙalubalantar bugun zuciyar ku. Duba tarin mu Injin Rowing.

3. Ƙarfi Yana Haɗuwa Juriya

Yawancin kayan aikin motsa jiki sun raba waɗannan nau'ikan guda biyu: tukwane don juriya, barbell don ƙarfi. Kimiyyar Rowing ta gada wannan gibin.

Factor Resistance

Ko kuna amfani da injin ruwa ko iska, juriya yawanci 'isokinetic ne.' Wannan yana nufin juriya yayi daidai da ƙoƙarin ku.

• Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Iska ko Ruwa.

• Tasiri: Wannan yana buƙatar samar da ƙarfi (ƙarfi) maimaitu akan lokaci (Jurewa).

Wannan haɗin na musamman yana haifar da 'jurewa na tsoka' - ƙarfin tsokar ku don yin ƙarfi akai-akai ba tare da gajiyawa ba. Wannan shine dalilin da ya sa masu tuƙi sukan kasance suna da ƙwanƙwasa, ƙayyadaddun yanayin jiki ba tare da ɗimbin yawa ba.

4. Calories Burn and Fat Loss

Idan burin ku shine sarrafa nauyi, dacewa shine maɓalli. Kuna so ku ƙone matsakaicin adadin adadin kuzari a cikin ƙaramin adadin lokaci.

Lambobin

Domin yin tuƙi yana ɗaukar kashi 86% na yawan tsokar jiki, yana da tsadar rayuwa.

• A cewar Harvard Health Publishing , mutum mai nauyin kilo 185 zai iya ƙona kusan adadin kuzari 377 a cikin mintuna 30 kawai na motsa jiki mai ƙarfi.

• Wannan yana kwatankwacin gudu a cikin taki na 6-mph, amma ba tare da tasirin haɗin gwiwa ba.

Bugu da ƙari kuma, babban ƙarfin motsa jiki yana haifar da EPOC (Excess Post-exercise Oxygen Consumption), wanda aka fi sani da 'sakamako bayan konewa,' inda jikinka ya ci gaba da ƙone calories na sa'o'i bayan motsa jiki yayin da yake murmurewa.

5. Bangaren Tunani: Jiha Tafiya

Dacewar jiki shine kawai rabin lissafin. Halin rhythmic na bugun motsa jiki-Catch, Drive, Gama, Farfadowa-yana ƙirƙira sake zagayowar da zai iya haifar da yanayin tunani.

Rage Damuwa

Ba kamar injin tuƙi ba, inda za ku iya ci gaba da daidaita saurin gudu ko kallon allo, tuƙi yana buƙatar mai da hankali kan tsari. Wannan tunani yana taimakawa cire haɗin kai daga damuwa na yau da kullum. Sautin ƙanƙara (musamman mawaƙan ruwa) yana ba da 'farar amo' wanda yawancin masu amfani ke samun nutsuwa, yana rage matakan cortisol yayin da suke zuga endorphins.

Kammalawa

Na'urar tuƙi ba kwayar sihiri ba ce, amma a kimiyance tana ɗaya daga cikin ingantattun kayan aikin da ake da su na aikin ɗan adam. Ta hanyar shigar da dukkanin sassan motsi, ƙalubalanci tsarin zuciya, da ƙona calories masu yawa tare da ƙananan tasiri, yana ba da cikakkiyar maganin dacewa.

Fahimtar Kimiyya na Rowing yana tabbatar da abin da 'yan wasa suka sani shekaru da yawa: idan kuna son samun dacewa, dole ne ku zauna ku ja.

Shirya don amfani da ilimin kimiyya? Zaɓi injin da ya dace da burin ku. Bincika tsarin mu na kimiyya Injin Rowing don fara canjin ku.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Shin yin tuƙi ya fi gudu don zuciyarka?

A: Dukansu suna da kyau. Duk da haka, yin tuƙi ya ƙunshi duka tsokoki na sama da na ƙasa, wanda zai iya haifar da buƙatun zuciya mai girma (ƙaramar zuciya) a ƙaramin aikin da ake gani idan aka kwatanta da gudu.

Tambaya: Shin jirgin ruwa zai iya maye gurbin ɗaukar nauyi?

A: Yana iya maye gurbin juriya nauyi (high reps, low nauyi). Koyaya, don matsakaicin ƙarfi mai ƙarfi (1-rep max), har yanzu kuna buƙatar ma'aunin gargajiya. Yin tuƙi shine cikakken kari ga aikin ɗagawa.

Tambaya: Har yaushe ake ɗauka don ganin canje-canje daga tuƙi?

A: Tare da m horo (3-4 sau a mako), mafi yawan masu amfani bayar da rahoton lura da ingantattun ƙarfin hali a cikin 2 makonni da bayyane canje-canje a cikin jiki abun da ke ciki (toning) a cikin 4-6 makonni.

Tambaya: Me yasa hannaye na ke samun kumburi?

A: Wannan na kowa ga masu farawa. Yawancin lokaci yana nufin kuna kama hannun sosai. Ka kwantar da hankalinka; Kashe hannunka da yatsun hannunka kamar ƙugiya maimakon matse shi.