Yadda Ake Zaɓan Mafi kyawun Injin Rowing: Manyan Fa'idodin Lafiya 5 na Injinan Rowing

A cikin cunkoson duniya na kayan aikin motsa jiki, al'amuran suna zuwa suna tafiya. Amma Injin Rowing (ko ergometer) ya tsaya a kan gwajin lokaci, yana tasowa daga kayan aikin horarwa don ƙwararrun masu sana'a zuwa babban wurin motsa jiki na gida a duk duniya.

Me yasa karuwar shahara? Domin yana da inganci.

Lokacin da kuke yanke shawarar yadda za ku saka hannun jarin lokacinku da kuzarinku, kuna son samun mafi girma akan saka hannun jari. Ko kai mafari ne ko ƙwararren ɗan wasa, fa'idodin ilimin lissafi na tuƙi ba su da misaltuwa. A cikin wannan labarin, mun nutse cikin kimiyyar da ke bayan dalilin da yasa zabar jirgin ruwa zai iya zama mafi kyawun shawara ga lafiyar ku.

1. Matukar Cikakkiyar Jiki

Mafi yawan kuskuren fahimta game da tuƙin jirgin ruwa shine cewa aikin motsa jiki ne kawai.

Dokar 86%.

A cewar wani bincike da Cibiyar Wasanni ta Ingilishi ta yi, yin tuƙi yana ɗaukar kashi 86% na tsokar jikin ku . Ba kamar keken tsaye ba (wanda ke mai da hankali kan quads da maruƙa), yin tuƙi yana buƙatar haɗin kai daga:

• Ƙafafu (60% na iko): Quads, hamstrings, da glutes suna motsa bugun jini.

• Core (30% na iko): Ciki da majiɓinta suna daidaita jikin ku.

• Jiki na sama (10% na iko): Lats, rhomboids, kafadu, da biceps sun gama ja.

Wannan cikakkiyar haɗin gwiwa yana nufin kuna haɓaka ƙarfi a cikin sarkar ku ta baya (bayan jikinku) yayin da kuke aiki tare da sarkar gaban ku, ƙirƙirar daidaitaccen, aikin jiki.

Bincika Gear: Don dandana wannan haɗin gwiwar jiki, kuna buƙatar kayan aiki waɗanda ke ba da juriya mai santsi. Duba tarin mu na Mafi kyawun Injin Rowing da aka ƙera don aikin ergonomic.

2. Mafi Girma Lafiyar Zuciya

Yin tuƙi na musamman ne saboda aikin motsa jiki ne wanda ke buƙatar ƙarfi. Wannan dabi'a ta biyu tana tilasta zuciyar ku don yin aiki tuƙuru don zubar da jini ga duk waɗannan ƙungiyoyin tsoka masu aiki.

Lafiyar Zuciya da Juriya

Yin tuƙi na yau da kullun yana ƙara VO2 Max -matsakaicin adadin iskar oxygen da jikin ku zai iya amfani da shi yayin motsa jiki. Maɗaukakin VO2 Max yana da alaƙa da ingantacciyar lafiyar zuciya da ƙarfin hali. Domin zaka iya sarrafa taki, tuƙi ya dace da duk matakan motsa jiki.

• Jiha Tsaye: Dogon kwale-kwalen kwale-kwale yana inganta juriyar zuciya.

• Sprints: Gajere, fashe fashe suna haɓaka ƙarfin anaerobic.

3. Gudanar da Nauyi da Ƙunar Kalori

Idan makasudin ku shine asarar nauyi, injin tuƙi babban abokin tarayya ne. Saboda yana ɗaukar ƙungiyoyin tsoka da yawa, buƙatar makamashi yana da girma sosai.

Kalori Equation

Dangane da nauyin ku da ƙarfin ku, kuna iya ƙona tsakanin adadin kuzari 600 zuwa 900 a kowace awa akan mai tuƙi. Wannan yana kama da gudu a cikin sauri, amma ba tare da tasirin haɗin gwiwa ba.

Bugu da ƙari kuma, babban ƙarfi mai ƙarfi yana haifar da tasirin EPOC (Ƙarfafa Yin Amfani da Oxygen Bayan motsa jiki). Wannan yana nufin jikinka yana ci gaba da ƙone calories na sa'o'i bayan ka tashi daga na'ura yayin da yake aiki don murmurewa.

4. Ƙananan Tasiri, Babban Lada

Ɗaya daga cikin manyan matsalolin motsa jiki shine ciwon haɗin gwiwa. Gudu ko tsalle na iya zama m a kan gwiwoyi da idon sawu.

Ajiye haɗin gwiwa

Yin tuƙi motsa jiki ne na rufaffiyar , ma'ana ƙafãfunku sun kasance cikin hulɗa da faifan ƙafafu. Babu tasirin girgiza. Wannan ya sa ya zama cikakkiyar motsa jiki don:

• Kwanakin farfadowa masu aiki.

• Mutanen da ke fama da amosanin gabbai.

• Gyaran bayan rauni.

Tukwici na Kulawa: Don kiyaye bugun jini ya zama santsi da rashin tasiri, tabbatar da kayan aikin ku suna cikin siffa. Ainihin Mai Kula da Injin Rowing , kamar goge layin dogo da duba sarkar mai, yana tabbatar da motsi ya kasance mai ruwa da aminci ga haɗin gwiwar ku.

5. Lafiyar Hankali: The Meditative 'Swoosh'

Lafiyar jiki tana da alaƙa da rashin lafiyar hankali. Rowing yana ba da fa'idar tunani ta musamman wacce sauran injina suka rasa: Rhythm.

Taimakon Danniya

Maimaita yanayin bugun hawan keke-Catch, Drive, Gama, Farfadowa—na iya zama zuzzurfan tunani. Ƙarar ƙanƙara (musamman akan ruwa da masu tuƙi) yana haifar da tasirin farin-ƙara wanda ke taimakawa toshe abubuwan jan hankali.

A cewar Harvard Health Publishing, motsa jiki na motsa jiki na rhythmic aerobic yana rage matakan damuwa kamar adrenaline da cortisol yayin da ke ƙarfafa samar da endorphins, masu hawan yanayi na jiki.

Kammalawa

Lokacin da kuka zaɓi yin layi, kuna zabar inganci. Kuna zabar motsa jiki wanda ke ƙarfafa zuciyar ku, ya sassaƙa tsokoki, kare haɗin gwiwa, da share tunanin ku-duk a cikin zama ɗaya.

Ko kuna da mintuna 15 ko sa'a guda, injin tuƙi yana ba da sakamakon da wasu ƙananan kayan aikin za su iya daidaitawa.

Shirya don canza ayyukan yau da kullun? Bincika zaɓin ƙimar mu na Injin Rowing kuma nemo madaidaicin samfurin don ɗaure gidan motsa jiki na gida.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Shin jirgin ruwa zai ba ni baya mai yawa?

A: Ba zai yiwu ba. Sai dai idan kuna horarwa kamar mai tsere na Olympics kuma kuna cin abinci mai yawa na kalori, tuƙin jirgin ruwa zai gina tsoka mai ƙarfi da ma'ana, inganta yanayin ku maimakon sanya ku girma.

Tambaya: Shin yin tuƙi ya fi gudu?

A: Ga mutane da yawa, eh. Yin tuƙi yana ƙone nau'in adadin kuzari iri ɗaya amma tare da tasirin sifili akan haɗin gwiwa, yana mai da shi zaɓi mai dorewa don dacewa na dogon lokaci idan aka kwatanta da babban tasirin da ke gudana.

Tambaya: Zan iya yin tuƙi kowace rana?

A: Ee, saboda yana da ƙarancin tasiri, tuƙin yau da kullun yana da lafiya. Koyaya, sauraron jikin ku. Musanya tsakanin lokutan wahala da layuka masu haske shine hanya mafi kyau don hana wuce gona da iri.

Tambaya: Shin yin tuƙi yana ƙone kitsen ciki?

A: iya. Duk da yake ba za ku iya rage kitse tabo ba, yawan ƙona kitse mai kalori yana ba da gudummawa ga asarar mai gaba ɗaya. Haɗe tare da ainihin haɗin kai na bugun jini, wannan yana taimakawa bayyana ƙaramin yanki na tsawon lokaci.