Momwe Mungasankhire Masewero Abwino A Makina Opalasa: Njira Zowonjezera Zotsatira

Mwayika ndalama mu imodzi mwa Makina Abwino Kwambiri Opalasa pamsika. Yakhala mu nyumba yanu yochitira masewera olimbitsa thupi, yokonzeka kupita. Koma kukhala ndi zida ndi theka la nkhondo. Kuti musinthe bwino thupi lanu, muyenera kudziwa momwe mungagwiritsire ntchito bwino.

Kupalasa nthawi zambiri kumatchedwa 'ntchito yabwino kwambiri' chifukwa cha luso lake. Komabe, kuchita bwino kumadalira pakuchita. Popanda njira yoyenera komanso kapangidwe kake, mutha kumangozungulira mawilo anu (kapena flywheel).

Mu bukhuli, tikuwona momwe mungasankhire njira yoyenera ya magawo anu, kuyambira pakutentha kofunikira mpaka kutsata kwanthawi yayitali, kuwonetsetsa kuti sitiroko iliyonse imadalira zolinga zanu.

1. Maziko: Chifukwa Chake Kutenthetsa Kumakhala Kosakambirana

Musanathamangitse zabwino zanu, muyenera kukonzekera injini yanu. Kupalasa ndi mphamvu ya thupi lonse yomwe imapangitsa kuti pakhale kufunikira kumunsi kwanu ndi hamstrings. Kudumpha mu liwiro lothamanga kwambiri ndi 'zozizira' minofu ndi njira yovulaza.

Mmene Mungatenthetse Bwino Bwino

Kutentha koyenera kumawonjezera kutuluka kwa magazi ndikuwonjezera mafupa anu.

1. Makina Opanda Makina (Mphindi 3): Chitani zotambasula ngati kusinthasintha kwa miyendo, mabwalo amanja, ndi ma squats olemera thupi kuti mumasule chiuno ndi mapewa.

2. Pamakina (Mphindi 5): Yambani ndi 'Pick Drill.'

• Zida Zokha: Mphindi 1.

• Thupi ndi Mikono: 1 miniti.

• Theka Slide (Miyendo): 1 miniti.

• Slide Yathunthu: Mphindi 2 pang'onopang'ono komanso mophweka.

Chitetezo Chidziwitso: Kutentha koyenera sikumangoteteza thupi lanu komanso kumateteza makina anu. Mwadzidzidzi, kusuntha kwamphamvu pa unyolo wozizira kapena lamba kumatha kukulitsa kuvala. pafupipafupi Kukonza Makina Opalasa kuphatikiza kugwiritsa ntchito bwino kumatsimikizira moyo wautali.

2. Kudziwa Stroke: Njira Yopitilira Mphamvu

Kuti muwonjezere zotsatira, muyenera kusankha kuchita bwino kuposa mphamvu yankhanza. Sitiroko yopalasa ili ndi ndondomeko yake yeniyeni. Kupeza izi molakwika kumawononga mphamvu ndikuchepetsa mphamvu yolimbitsa thupi.

Dongosolo la Ntchito

Ganizirani za sitiroko ngati kuvina ndi kamvekedwe: Miyendo, Thupi, Mikono ... Mikono, Thupi, Miyendo.

1. Kugwira: Shin ofukula, mikono yowongoka, pakati pamakina.

2. Kuyendetsa: Kankhirani mwamphamvu ndi Miyendo yanu poyamba. Miyendo ikatambasulidwa, tembenuzani Thupi kumbuyo. Pomaliza, kokerani Mikono pachifuwa.

3. Mapeto: Miyendo yosalala, pachimake chotsamira pang'ono, gwirani pa sternum.

4. Kubwezeretsa: Kwezani Zida kutali. Swing Body patsogolo. Pindani Miyendo kuti mubwererenso koyambira.

Kusintha Kukaniza (The Drag Factor)

Kulakwitsa kofala ndikukhazikitsa kukana kwa '10' (kapena Max) kuganiza kuti kumapereka masewera olimbitsa thupi bwino.

• Kukaniza: Monga kupalasa bwato lolemera lamatabwa. Zabwino kwa mphamvu, koma zimatha kusokoneza msana.

• Kukaniza Pakatikati (3-5): Monga chipolopolo chowoneka bwino chothamanga. Zabwino kwambiri pakupirira kwamtima komanso kuthamanga.

• Malangizo: Pazolimbitsa thupi zambiri, sankhani malo apakati kuti mukhale ndi sitiroko yokwera komanso mawonekedwe abwinoko.

3. Mapulani Ogwira Ntchito Ogwira Ntchito Pamlingo Uliwonse

Kodi mumasankha bwanji dongosolo labwino kwambiri? Zimatengera kulimba kwanu komwe muli.

Dongosolo Loyamba: '20 yokhazikika'

Kuyikira Kwambiri: Kusasinthasintha ndi Mawonekedwe.

• Nthawi: Mphindi 20.

• Stroke Rate: 18-22 kukwapula pamphindi (SPM).

• Cholinga: Khalanibe ndi nthawi yogawanitsa (liwiro) nthawi yonseyi. Osayima. Ngati mwatopa, chepetsani, koma pitirizani kusuntha.

The Intermediate Plan: 'Variable Intervals'

Kuyikira Kwambiri: Mphamvu ya Aerobic.

• Kapangidwe: 4 kuzungulira kwa [5 mins Kupalasa / 2 mins Kupumula Kwachangu].

• Kulimba: Pamphindi 5, onjezani kuchuluka kwa sitiroko mpaka 24-26 SPM. Pakupuma, palasa mopepuka.

Ndondomeko Yapamwamba: 'The HIIT Blaster'

Kuyikira Kwambiri: Mphamvu ya Anaerobic ndi Kuwotcha Mafuta.

• Kapangidwe: 10 kuzungulira [30 masekondi MAX khama / 30 masekondi Mpumulo].

• Kuthamanga: Uku ndi mpikisano wothamanga. Yesani 30+ SPM. Izi zimayambitsa 'kuwotcha' zomwe zimapangitsa kuti metabolism yanu ikhale yokwera kwa maola ambiri.

Sinthani Zida Zanu: Zolimbitsa thupi zapamwamba zimafuna makina okhazikika omwe amatha kunyamula mphamvu zophulika. Onani ntchito yathu yolemetsa Makina Opalasa opangidwa kuti azigwira mwamphamvu kwambiri.

4. Kuyang'anira ndi Kuunikira Kupita patsogolo

Simungathe kukonza zomwe simukuziyeza. Makina Amakono Opalasa amabwera ali ndi zowunikira zomwe zimapereka chidziwitso chambiri.

Ma Metrics Ofunika Kuwonera

1. Nthawi Yogawanitsa (/ 500m): Ili ndiye liwiro lanu lenileni. Imakuuzani kuti zingatenge nthawi yayitali bwanji kupalasa mamita 500 pamayendedwe omwe muli pano. Onerani nambalayi kuti muwonetsetse kuti 'simukuzimiririka' kumapeto kwa masewera olimbitsa thupi.

2. Stroke Rate (SPM): Sungani izi mosamala. Mtengo wokwera nthawi zonse si wabwinoko. Opalasa bwino amatha kupanga mphamvu zambiri pamlingo wocheperako.

3. Kuthamanga kwa Mtima: Malingana ndi chipatala cha Mayo , kuphunzitsa m'madera osiyanasiyana a mtima kumabweretsa zotsatira zosiyana.

• Malo Owotcha Mafuta: 60-70% ya Max HR.

• Cardio Zone: 70-80% ya Max HR.

Malangizo a Pro: Sungani chipika chophunzitsira. Lembani mita yanu yopalasa ndi nthawi yogawanitsa. Kuwona ziwerengerozi zikuyenda bwino pakadutsa milungu ingapo ndikolimbikitsa kwambiri.

Mapeto

Kuchulukitsa zotsatira zanu pamakina opalasa sikungokoka mwamphamvu momwe mungathere tsiku lililonse. Ndi kusankha njira yoyenera : kutenthetsa bwino, kudziwa momwe sitiroko imayendera, komanso kusinthasintha mphamvu yanu yolimbitsa thupi.

Potsatira mfundozi, mumatembenuza wopalasa wanu kuchoka pazida zosavuta kukhala njira yophunzitsira yokwanira.

Mwakonzeka kukankhira malire anu? Onetsetsani kuti muli ndi zida zoyenera zogwirira ntchitoyo. Sakatulani khathalogi yathu yoyang'ana magwiridwe antchito Makina Opalasa kuti mupeze mnzanu woyenera paulendo wanu wolimbitsa thupi.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Ndiyenera kugwiritsa ntchito makina anga opalasa kangati kuti ndiwone zotsatira?

Yankho: Kuti mupeze zotsatira zowoneka, konzekerani magawo atatu mpaka 4 pa sabata, mphindi 20 mpaka 30 iliyonse. Kusasinthasintha ndikofunikira kwambiri kuposa magawo a marathon a apo ndi apo.

Q: Kodi kupalasa kudzandipweteka msana?

A: Siziyenera kutero. Ululu wammbuyo nthawi zambiri umachokera ku mawonekedwe osauka (kuzungulira msana) kapena kuyika kukana kwambiri. Yang'anani pakuchita pachimake chanu ndikusunga msana wanu mowongoka.

Q: Kodi ndingapange minofu pamakina opalasa?

A: Inde. Kupalasa ndi ntchito yokana. Powonjezera chinthu chokokera ndikuchita 'zikwapu zamphamvu' (magalimoto ophulika), mutha kupanga nyonga m'miyendo yanu, msana, ndi mapewa.

Q: Kodi ndingadziwe bwanji ngati fomu yanga ndi yolondola?

Yankho: Jambulani vidiyo yomwe mukupalasa kuchokera kumbali. Yerekezerani ndi maphunziro mavidiyo akatswiri. Ngati manja anu akugunda mawondo anu, kapena mukutsamira patali kwambiri, sinthani nthawi yanu.