Momwe Mungasankhire Masewera Olimbitsa Thupi Abwino Kwambiri pa Sayansi: Ubwino Wamakina Opalasa

M'dziko lazolimbitsa thupi, machitidwe amabwera ndikupita. Chaka chimodzi ndi mbale zogwedeza, chotsatira ndi zolemera zovala. Koma makina opalasa akhalabe ofunika kwambiri m'nyumba za boat ndi malo ochitira masewera olimbitsa thupi kwa zaka zopitirira zana. Chifukwa chiyani? Chifukwa zimagwira ntchito.

Komabe, kuyambiranso kupalasa si chikhumbo chabe; imachirikizidwa ndi sayansi yamakono yamasewera. Mukasanthula ma biomechanics ndi kufunikira kwa thupi, kupalasa kumawonekera ngati njira yophunzitsira yapamwamba.

Mukudumphira mwakuya uku, tikufufuza Sayansi ya Rowing kuti tifotokoze ndendende zomwe zimachitika mthupi lanu panthawi ya sitiroko komanso momwe zimasinthira kulimba kwanu mwachangu kuposa makina ena aliwonse.

1. Biomechanics: Sikuti 'Tsiku la Arm'

Anthu ambiri amaganiza kuti kupalasa ndi masewera olimbitsa thupi. Ngati mukuchita bwino, sizingakhale kutali ndi chowonadi.

Malinga ndi American College of Sports Medicine, sitiroko yoyenera yopalasa ndi minofu yolumikizana yomwe imadziwika kuti 'Kinetic Chain.' Mphamvuyo imapangidwa kuchokera pansi kupita pansi.

Lamulo la 60-30-10

Kuti muwonjezere Ubwino wa Makina Opalasa , khama liyenera kugawidwa motere:

• 60% Miyendo: Kuyendetsa kumayamba ndi kukankha kwakukulu kuchokera ku quadriceps ndi glutes (minofu yayikulu kwambiri yathupi).

• 30% Core / Thupi: Mphamvu zimasamutsidwa kudzera pachimake cholimba, chomangika pamene mukukwera m'chiuno.

• 10% Mikono: Mikono imangomaliza kusuntha, kukokera chogwirira ku sternum.

Chifukwa amalowetsa unyolo wakumbuyo (kumbuyo kwa thupi) ndi unyolo wakutsogolo (kutsogolo kwa thupi) nthawi imodzi, kupalasa kumatenga ulusi wambiri wa minofu pamphindi imodzi kuposa kupalasa njinga kapena kuthamanga.

2. Kusintha kwa mtima: The VO2 Max Booster

Mtima wanu sudziwa makina omwe muli nawo; chimangodziwa kufuna. Ndipo kupalasa kumabweretsa kufunikira kwakukulu.

Poyerekeza Rowing vs. Cardio Equipment ngati njinga yoyima, kusiyana kuli pakugawa kwa magazi. Panjinga, mtima umapopa magazi makamaka ku miyendo. Pa wopalasa, mtima uyenera kupopa magazi okhala ndi okosijeni m’miyendo, m’mbuyo, ndi m’manja nthawi imodzi.

Chotsatira?

Izi zimakakamiza mtima kuti upope mwamphamvu komanso mogwira mtima, zomwe zimapangitsa kuti VO2 Max ipite patsogolo (kuchuluka kwa mpweya womwe thupi lanu lingagwiritse ntchito). Kukwera kwa VO2 max kumatanthauza kuti mutha kugwira ntchito molimbika kwa nthawi yayitali osagwedezeka.

Kwezani Cardio Yanu: Dziwani kukana kosalala komwe kumatsutsa kugunda kwa mtima wanu. Onani zolemba zathu za Makina Opalasa.

3. Mphamvu Imakumana ndi Kupirira

Zida zambiri zochitira masewera olimbitsa thupi zimalekanitsa magulu awiriwa: ma treadmill opirira, ma barbell amphamvu. Sayansi ya Kupalasa imathetsa kusiyana kumeneku.

The Resistance Factor

Kaya mumagwiritsa ntchito choyendetsa madzi kapena mpweya, kukana kumakhala 'isokinetic.' Izi zikutanthauza kukana kumagwirizana ndi kuyesetsa kwanu.

• Kukankhira Kovuta Kwambiri: Mphepo kapena madzi ambiri amakanizidwa.

• Zotsatira zake: Izi zimafuna kupanga mphamvu (Mphamvu) mobwerezabwereza pakapita nthawi (Kupirira).

Kuphatikizika kwapadera kumeneku kumabweretsa 'kupirira kwa minofu' -kuthekera kwa minofu yanu kulimbikitsa mobwerezabwereza popanda kutopa. Ichi ndichifukwa chake opalasa nthawi zambiri amakhala ndi matupi owonda, owoneka bwino popanda kuchulukirachulukira.

4. Kuwotcha kwa Kalori ndi Kutaya Mafuta

Ngati cholinga chanu ndikuwongolera kulemera, kuchita bwino ndikofunikira. Mukufuna kutentha kuchuluka kwa ma calories munthawi yochepa.

Numeri

Chifukwa kupalasa kumakhudza 86% ya minofu ya thupi, kumakhala ndi mtengo wokwera kwambiri wa metabolism.

• Malinga ndi Harvard Health Publishing , munthu wolemera mapaundi 185 akhoza kutentha pafupifupi ma calories 377 mu mphindi 30 zokha za kupalasa mwamphamvu.

• Izi zikufanana ndi kuthamanga pa liwiro la 6-mph, koma popanda kulumikizana.

Kuphatikiza apo, kupalasa mwamphamvu kwambiri kumayambitsa EPOC (Kugwiritsa Ntchito Oxygen Kwambiri Pambuyo pa Zolimbitsa Thupi), komwe kumadziwika kuti 'afterburn effect,' komwe thupi lanu limapitiriza kutentha ma calories kwa maola ambiri mutatha kulimbitsa thupi pamene likuchira.

5. Chigawo Chamaganizo: Flow State

Kulimbitsa thupi ndi theka la equation. Kuthamanga kwa sitiroko - Kugwira, Kuyendetsa, Malizitsani, Kubwezeretsa - kumapanga kuzungulira kobwerezabwereza komwe kungayambitse kusinkhasinkha.

Kuchepetsa Nkhawa

Mosiyana ndi treadmill, komwe mungakhale mukusintha liwiro nthawi zonse kapena kuyang'ana pazenera, kupalasa kumafuna kuyang'ana kwambiri mawonekedwe. Kulingalira uku kumathandizira kusagwirizana ndi zovuta za tsiku ndi tsiku. Phokoso la flywheel (makamaka opalasa pamadzi) limapereka 'phokoso loyera' lomwe ogwiritsa ntchito ambiri amapeza kukhala chete, kuchepetsa milingo ya cortisol pomwe akukweza ma endorphin.

Mapeto

Makina opalasa si mapiritsi amatsenga, koma mwasayansi ndi chimodzi mwa zida zogwira mtima kwambiri zomwe anthu amagwiritsa ntchito. Pogwiritsa ntchito njira yonse ya kinetic, kutsutsa dongosolo la mtima, ndikuwotcha ma calories otsika kwambiri, kumapereka yankho lathunthu lolimbitsa thupi.

Kumvetsetsa Sayansi Yakupalasa kumatsimikizira zomwe othamanga akhala akudziwa kwa zaka zambiri: ngati mukufuna kukhala olimba, muyenera kukhala pansi ndikukoka.

Mwakonzeka kugwiritsa ntchito sayansi? Sankhani makina omwe akugwirizana ndi zolinga zanu. Sakatulani athu opangidwa mwasayansi Makina Opalasa kuti muyambe kusintha kwanu.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi kupalasa kuli bwino kuposa kuthamangira mtima wanu?

A: Onse ndi abwino kwambiri. Komabe, kupalasa kumaphatikizapo minofu ya m’mwamba ndi ya m’munsi ya thupi, yomwe ingapangitse kuti mtima ukhale wofunika kwambiri (kugunda kwa mtima) pamlingo wocheperako womwe umaoneka poyerekezera ndi kuthamanga.

Q: Kodi kupalasa kungalowe m'malo mwa kukweza masikelo?

A: Ikhoza kulowa m'malo mwa chipiriro weightlifting (high reps, low weight). Komabe, kuti mukhale ndi mphamvu zochulukirapo (1-rep max), mumafunikabe zolemera zachikhalidwe. Kupalasa ndiye njira yabwino kwambiri yopititsira patsogolo chizolowezi chokweza.

Q: Zimatenga nthawi yayitali bwanji kuti muwone kusintha kwa kupalasa?

A: Ndi maphunziro osasinthasintha (kanthawi ka 3-4 pa sabata), ogwiritsa ntchito ambiri akuwonetsa kuti akuwona mphamvu zowonjezera mkati mwa masabata a 2 ndi kusintha kowoneka kwa thupi (toning) mkati mwa masabata a 4-6.

Q: Chifukwa chiyani manja anga amatuluka matuza?

A: Izi ndizofala kwa oyamba kumene. Nthawi zambiri zikutanthauza kuti mukugwira chogwiriracho mwamphamvu kwambiri. Pumulani mphamvu yanu; lendetsani chogwirira ndi zala zanu ngati mbedza m'malo mochifinya.