Aw fɔ Pik di Bɛst Krɔs-Trenin Strateji: Yuz Rowing Machines fɔ Boost Performance

If yu na pɔsin we de rɔn, yu no di pen we shin splint kin fil. If yu na pɔsin we de lif wet, yu no di stiffness of delayed onset muscle soreness (DOMS). Fɔ du di sem ripit muvmɛnt de afta de na fast trak fɔ go na wan ples we nɔ gɛt bɛtɛ wata—ɔ di wɔs tin, na injuri.

Enta Krɔs-Trɛnin.

Krɔs trenin involv fɔ put difrɛn kayn ɛksɛsayz insay yu rutin fɔ mek yu ebul fɔ du ɔltin fayn ɛn fɔ mek yu nɔ gɛt bɔku injury. Pan ɔl we swim ɛn bayk na pɔpul opshɔn, Rowing Machines in Cross-Training de gi wan spɛshal advantej: dɛn de gi wan ay-intensiti kadiovaskular wokɔt we de ɛnjɔy 85% pan yu mɔsul dɛn we nɔ gɛt di paund impak we graviti gɛt.

Insay dis gayd, wi de ɛksplɔrɔ aw fɔ pik di rayt rowing strateji fɔ kɔmplit yu praymari spɔt ɛn ɛlevɛt yu tɔtal fitnɛs.

1. Di Rol we Rowing Mashin dɛn De Du na Krɔs-Trɛnin

Wetin mek yu fɔ chenj yu rɔn sus fɔ sidɔm ples fɔ row? Di ansa de na 'Aktiv Rikɔvayshɔn' ɛn 'Opɔsin Mɔsul Grup dɛn.'

Ɛnjɔy di Kadyovaskyuɛl Ɛndurans (VO2 Maks) .

Rowing na wan pan di fכs εksεsayz dεm we de chalenj yu aerobic (endurance) εn anaerobic (pawa) sistεm dεm wan tεm. We yu kɔntinyu fɔ mek di pɔsin we de rɔsh kɔntinyu fɔ ritm, yu de fos yu at ɛn yu lɔng fɔ wok fayn fayn wan fɔ mek ɔksijɛn go na di wan ol bɔdi, nɔto jɔs di leg dɛn.

Fɔ Balans di Mɔsul Strɔng

• Rɔna/Sayklist: Dɛn atlet ya kin bi 'Quad Dominant.' Dis imbalans kin mek dɛn gɛt prɔblɛm wit dɛn ni. di rowing de ingayj di Posita Chen (hamstrings, glutes, εn lכw bכk), we de εp fכ bεlεn di leg trεnk εn stεbyul di hip dεm.

• Ɔfis Wokman dɛn: Fɔ di wan dɛn we kin sidɔm ɔl di de, fɔ row kin opin di chɛst ɛn mek di ɔp bak (lats ɛn rhomboids) strɔng, we kin kɔrɛkt di we aw dɛn nɔ tinap fayn.

Expert Insight: Akɔdin to Harvard Health Publishing, fɔ row kin wok fayn bikɔs i kin tek mɔsul dɛn na di an, leg, ɛn di kɔr, ɛn i kin bɔn mɔ kalori fɔ wan awa pas fɔ rayd baysikul wit mɔdaret spid.

2. Fɔ Kɔmbayn Rowing wit Ɔda Trenin Fɔm dɛn

Fɔ gɛt di bɛst pan Rowing Machine Workouts , yu nɔ fɔ jɔs row randomly. Yu nid fɔ intagret am stratejik wan.

Fɔ Strɔng Atlet dɛn (Weightlifters/CrossFit) .

• di Wom-Ap: Yuz di rower fכ 5-10 minit fכ rεs di bכdi tεmprachכ εn mobiliz di hip εn sכlda jכint bifo yu tכch barbεl.

• Di Finisha: Afta yu dɔn du ebi ebi liftin, du 500m sprint. dis de flush aut laktik asid εn bכst mεtabolik kכndishכn.

Fɔ Endurance Atlet dɛn (Rɔna/Saiklist) .

• Di 'Save Your Knees' Day: Riples wan lɔng rɔn pan wik wit 45 minit stedi-stet row. Yu kin gɛt di sem bɛnifit dɛn we yu kin gɛt we yu de rɔn, bɔt yu kin gɛt ziro impak pan yu jɔyn dɛn.

• Di Wɛda Sɔlv: We ren ɔ sno de kam, di pɔsin we de row kin alaw yu fɔ kip yu trenin volyum insay os.

3. Teknik ɛn Resistans: Wan Sayz Nɔ Fit Ɔlman

We yu de yuz row fɔ krɔs-trenin, yu tɛknik kin chenj smɔl dipen pan yu gol dɛn. Dɔn bak, fɔ ɔndastand di Tayp dɛn fɔ Rowing Mashin dɛn rili impɔtant fɔ di 'fil' fɔ di wokɔt.

Fɔ Ajɔst fɔ Yu Spɔt

• Rɔna dɛm: Kip di strɔk rit ay (24-28 SPM) fɔ falamakata di kwik tɔn-ɔva fɔ rɔn kadɛns.

• Lifta dɛn: Yuz ay rɛsistɛns (drag factor) ɛn lɔwa strɔk rɛt (18-22 SPM) fɔ pe atɛnshɔn pan ɛksplɔziv pawa aplikeshɔn, we fiba dɛdlift.

Di Kɔrɛkt Pɔsishɔn

Ilɛk us spɔt yu gɛt, di men tin dɛn stil de:

1. Drayv wit leg: 60% pan di pawa de kɔmɔt frɔm di leg.

2. Swing di bɔdi: 30% de kɔmɔt frɔm di kɔr swing.

3. Pul wit an: 10% de kɔmɔt frɔm di an pul. Avɔyd 'open up' tu ali—nɔ ledɔm bak te yu leg dɛn ful-ɔp.

4. Fɔ Krio Yu Krɔs-Trɛnin Plan

Aw yu kin pik di bɛst schedule? Na tu ɛgzampul dɛn bɔt aw fɔ intagret wi Rowing Machines insay wan wik rutin.

Plan A: Di Rɔna in Rilif (Goal: Jɔyn Ɛlth) .

• Mɔnde: Rɔn (Intaval dɛn) .

• Tude: Strɔng Trenin

• Wednesde: Rowing (40 mins stedi stet - Zon 2 At Rɛt)

• Tɔsde: Rɔn (Tempo) .

• Frayde: Rɛst ɔ Yoga

• Satide: Lɔng Rɔn

• Sɔnde: Rɛst

Plan B: Di Haybrid Atlet (Goal: Pawa & Ɛnjɔrans)

• Mɔnde: Hevi Liftin (Leg) .

• Tɛstamɛnt: Rowing (HIIT: 10 x 250m sprint)

• Wednesde: Hevi Liftin (Push/Pul) .

• Tɔsde: Aktiv Rikɔvayshɔn Row (20 mins layt)

• Frayde: Ful Bɔdi Sakit

• Satide: Aktiviti na do (Hike/Bike)

• Sɔnde: Rɛst

Dɔn

Krɔs trenin nɔto fɔ pul yu maynd pan yu men spɔt; na fɔ bil bɔdi we ebul fɔ bia fɔ mek i ebul fɔ du am bɛtɛ.

We yu disayd fɔ put Rowing Machines in Cross-Training , yu gɛt pawaful tul we de bil di lɔng kapasiti, kɔrɛkt di mɔsul dɛn we nɔ balans, ɛn gi yu jɔyn dɛn wan brek we yu fɔ gɛt.

Yu rɛdi fɔ difrɛn difrɛn tin dɛn we yu de tren? If yu nid wan rugged air rower fɔ intaval ɔ wan smol magnetic rower fɔ rikavari de, fɛn di pafɛkt fit insay wi Katalog fɔ Rowing Mashin dɛn.

Kwɛstyɔn dɛn we dɛn kin Aks Bɔku tɛm (FAQ) .

K: Yu tink se rowing kin tek ples fɔ rɔn kɔmplit wan?

A: If yu gol na jenerol fitnes, yes. Bɔt if yu de tren fɔ rɔn maratɔn, yu stil nid fɔ rɔn fɔ kɔndishɔn yu bon dɛn fɔ di impak. I bɛtɛ fɔ yuz row as sɔpɔt (aktiv rikavari) pas fɔ yuz tɔtal riplesmɛnt fɔ kɔmpitishɔn rɔna dɛn.

K: Yu tink se rowing go mek mi leg bulky?

A: I nɔ go izi fɔ du am. Pan ɔl we fɔ row kin mek di leg dɛn strɔng, di men tin we dɛn kin du fɔ bia. i de mek di mכsul dεm we sכmtεm sכmtεm sכmtεm pas di bכku we de asai wit hεvi skwatin.

K: Us kayn row we bɛtɛ fɔ krɔs-trenin?

A: I dipen.

• Air Rowers: Bɛst fɔ CrossFitters ɛn HIIT bikɔs di resistans de skel wit yu ɛfɔt.

• Magnɛtik Rowa: I bɛtɛ fɔ rɔna dɛn we de du lɔng, stedi rikavari sɛshɔn bikɔs dɛn kwayɛt ɛn smol.

K: Aw a kin mɛzhɔ intensiti pan di rower?

A: Yuz di 'Split Taym' (/500m) na di monita. I de gi yu fidbak wantɛm wantɛm bɔt yu spid. Ɔda we de fɔ mek yu wɛr hat rit monita de alaw yu fɔ de na sɔm patikyula trenin zon dɛm (ɛgz., Zɔn 2 fɔ rikavari, Zɔn 4 fɔ sprint).