Yuav ua li cas xaiv qhov zoo tshaj plaws Cross-Training Strategy: Siv Rowing Machine los txhawb kev ua tau zoo

Yog tias koj yog tus khiav, koj paub qhov mob ntawm lub puab tsaig. Yog hais tias koj yog ib tug weightlifter, koj paub qhov txhav ntawm qeeb pib mob nqaij mob (DOMS). Ua tib yam rov ua dua ib hnub dhau ib hnub yog txoj kev nrawm mus rau toj siab - lossis phem dua, raug mob.

Nkag mus rau Kev cob qhia hla.

Kev cob qhia hla kev koom nrog ntau hom kev tawm dag zog rau hauv koj txoj haujlwm niaj hnub los txhim kho kev ua tau zoo tag nrho thiab txo qis kev raug mob. Thaum ua luam dej thiab caij tsheb kauj vab yog cov kev xaiv nrov, Rowing Machines hauv Cross-Training muaj qhov tshwj xeeb zoo: lawv muab kev ua haujlwm siab ntawm cov hlab plawv uas koom nrog 85% ntawm koj cov leeg yam tsis muaj qhov hnyav ntawm lub ntiajteb txawj nqus.

Hauv phau ntawv qhia no, peb tshawb nrhiav yuav ua li cas xaiv txoj cai rowing zoo los ua kom tiav koj qhov kev ua si thawj zaug thiab txhawb koj lub zog tag nrho.

1. Lub luag haujlwm ntawm Rowing Machinery hauv Cross-Training

Vim li cas ho hloov koj nkawm khau rau ib lub rooj zaum rowing? Cov lus teb yog nyob rau hauv 'Active Recovery' thiab 'Opposing Muscle Groups.'

Txhim kho Cardiovascular Endurance (VO2 Max)

Rowing yog ib qho ntawm ob peb qhov kev tawm dag zog uas nyuaj rau koj lub cev aerobic (kev ua siab ntev) thiab anaerobic (lub zog) ib txhij. Los ntawm kev txhawb nqa lub suab tsis tu ncua ntawm tus rower, koj yuam kom koj lub siab thiab lub ntsws ua haujlwm zoo kom xa oxygen mus rau tag nrho lub cev, tsis yog ob txhais ceg.

Ntsuas cov leeg muaj zog

• Khiav / Cyclists: Cov neeg ncaws pob no feem ntau yog 'Quad Dominant.' Qhov kev tsis txaus siab no tuaj yeem ua rau muaj teeb meem hauv caug. Rowing koom nrog Posterior Chain (hamstrings, glutes, thiab sab nraub qaum), pab kom sib npaug ntawm ceg ceg thiab stabilize lub duav.

• Cov neeg ua haujlwm hauv chaw ua haujlwm: Rau cov neeg uas zaum txhua hnub, rowing qhib lub hauv siab thiab ntxiv dag zog rau sab nraub qaum (lats thiab rhomboids), kho lub cev tsis zoo.

Cov Kws Tshaj Lij Pom Zoo: Raws li Harvard Health Publishing, rowing yog qhov ua tau zoo vim nws nrhiav cov leeg ntawm caj npab, ceg, thiab cov tub ntxhais, hlawv calorie ntau ntau hauv ib teev dua li kev caij tsheb kauj vab hauv nruab nrab.

2. Sib xyaw Rowing nrog rau lwm daim ntawv qhia

Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm Rowing Machine Workouts , koj yuav tsum tsis txhob cia li randomly. Koj yuav tsum integrate nws strategically.

Rau Cov Ncaws Pob Ntaus Zog (Weightlifters/CrossFit)

• Ua kom sov: Siv lub rower rau 5-10 feeb kom nce lub cev kub thiab txav lub duav thiab lub xub pwg pob qij txha ua ntej kov lub barbell.

• Tus Finisher: Tom qab kev nqa hnyav, ua 500m sprint. Qhov no tshem tawm lactic acid thiab boosts metabolic txias.

Rau Endurance Athletes (Khiav / Cyclists)

• Hnub 'Txuag Koj Lub Cev' Hnub: Hloov ib qho kev khiav ntev hauv ib lub lis piam nrog 45-feeb tsis tu ncua-lub xeev kab. Koj tau txais txiaj ntsig tib lub plawv zoo li kev khiav, tab sis tsis muaj kev cuam tshuam rau koj cov pob qij txha.

• Kev daws Huab Cua: Thaum nws los nag lossis daus, tus rower tso cai rau koj tswj koj qhov kev kawm ntim hauv tsev.

3. Cov txheej txheem thiab kev ua haujlwm: Ib qho loj tsis haum tag nrho

Thaum siv rower rau kev cob qhia hla, koj cov txheej txheem yuav hloov me ntsis nyob ntawm koj lub hom phiaj. Tsis tas li ntawd, kev nkag siab txog Hom Rowing Machine yog qhov tseem ceeb rau 'xav' ntawm kev ua haujlwm.

Kho rau Koj Kev Ua Si

• Cov neeg khiav dej num: Ua kom tus mob stroke siab dua (24-28 SPM) kom ua raws li kev hloov pauv sai ntawm kev khiav cadence.

• Lifters: Siv qhov kev tiv thaiv siab dua (txuas ntxiv) thiab qis qis qis (18-22 SPM) txhawm rau tsom mus rau kev siv hluav taws xob tawg, zoo ib yam li lub cev tuag.

Kho tus cwj pwm

Txawm hais tias koj ntaus pob ncaws pob, cov hauv paus tseem ceeb tseem nyob:

1. Tsav nrog ob txhais ceg: 60% ntawm lub zog yog los ntawm ob txhais ceg.

2. Viav vias lub cev: 30% los ntawm lub viav vias tseem ceeb.

3. Rub nrog caj npab: 10% los ntawm caj npab rub. Tsis txhob 'qhib' ntxov dhau - tsis txhob tig rov qab kom txog thaum koj ob txhais ceg txuas ntxiv.

4. Tsim Koj Txoj Kev Npaj Hla Kev Kawm

Koj xaiv lub sijhawm zoo tshaj plaws li cas? Nov yog ob qho piv txwv ntawm kev sib koom ua ke peb Rowing Machine rau hauv ib lub lim tiam.

Txoj Kev Npaj A: Tus Neeg Ua Haujlwm Pabcuam (Lub Hom Phiaj: Kev Noj Qab Haus Huv)

• Hnub Monday: Khiav (Intervals)

• Tuesday: Kev cob qhia muaj zog

• Wednesday: Rowing (40 mins khov kho lub xeev - Zone 2 Lub plawv dhia)

• Hnub Thursday: Khiav (Tempo)

• Hnub Friday: So lossis Yoga

• Hnub Saturday: Long Run

• Hnub Sunday: So

Plan B: Hybrid Athlete (Lub Hom Phiaj: Lub Hwj Chim & Kev Ua Haujlwm)

• Hnub Monday: Hnyav Lifting (Leeg)

• Tuesday: Rowing (HIIT: 10 x 250m sprints)

• Hnub Wednesday: Hnyav Lifting (Push / Rub)

• Hnub Thursday: Kab rov tav Active (20 mins teeb)

• Hnub Friday: Tag Nrho Lub Cev Circuit Court

• Hnub Saturday: Sab nraum zoov Kev Ua Si (Hike / Bike)

• Hnub Sunday: So

Xaus

Kev cob qhia hla tsis yog hais txog kev cuam tshuam koj ntawm koj qhov kev ua si tseem ceeb; nws yog hais txog kev tsim lub cev uas muaj zog txaus kom ua tau zoo dua.

Los ntawm kev xaiv los koom nrog Rowing Machine hauv Cross-Training , koj tau txais cov cuab yeej muaj zog uas ua rau lub ntsws muaj peev xwm, kho cov leeg nqaij tsis txaus, thiab ua rau koj cov pob qij txha tau txais txiaj ntsig zoo.

Npaj txhij los faib koj qhov kev cob qhia? Txawm hais tias koj xav tau ib lub rugged cua rower rau ncua sij hawm los yog ib tug du magnetic rower rau cov hnub rov qab, nrhiav qhov zoo meej haum rau peb. Rowing Machine Catalog.

Cov lus nug nquag nug (FAQ)

Q: rowing puas tuaj yeem hloov ua haujlwm tiav?

A: Yog tias koj lub hom phiaj yog kev qoj ib ce, yog. Txawm li cas los xij, yog tias koj tab tom kawm rau marathon, koj tseem yuav tsum tau khiav kom kho koj cov pob txha rau qhov cuam tshuam. Rowing yog qhov zoo tshaj plaws siv los ua ib qho ntxiv (kev rov ua haujlwm zoo) es tsis yog hloov tag nrho rau cov neeg sib tw khiav.

Q: Yuav rowing ua rau kuv ob txhais ceg loj?

A: Tsis zoo li. Thaum rowing ntxiv dag zog rau ob txhais ceg, nws yog ib qho kev ua kom muaj zog. Nws tsim cov nqaij ntshiv, txhais cov leeg es tsis yog cov khoom txuam nrog hnyav squatting.

Q: Hom rower twg yog qhov zoo tshaj rau kev cob qhia hla?

A: Nws nyob ntawm.

• Cua Rowers: Qhov zoo tshaj plaws rau CrossFitters thiab HIIT vim tias qhov ntsuas tsis kam nrog koj lub dag zog.

• Sib Nqus Rowers: Qhov zoo tshaj plaws rau cov neeg khiav dej num ua haujlwm ntev, ruaj khov rov qab los vim lawv nyob ntsiag to thiab du.

Q: Kuv yuav ntsuas qhov siv ntawm lub rower li cas?

A: Siv lub 'Split Time' (/500m) ntawm lub monitor. Nws muab koj cov lus teb tam sim ntawm koj qhov nrawm. Xwb, hnav lub ntsuas lub plawv tso cai rau koj nyob hauv thaj chaw kawm tshwj xeeb (xws li Zone 2 rau kev rov qab los, Zone 4 rau kev sib tw).