Nigute wahitamo ingamba nziza zo guhugura: Gukoresha Imashini zo Kuzamura kugirango uzamure imikorere

Niba uri kwiruka, uzi ububabare bwa shin splints. Niba uri umutwaro uremereye, uzi ubukana bwo gutinda gutangira imitsi (DOMS). Gukora icyerekezo kimwe gisubiramo umunsi kumunsi ni inzira yihuta igana mubibaya - cyangwa bibi, igikomere.

Injira Amahugurwa.

Kwambukiranya amahugurwa bikubiyemo kwinjiza imyitozo itandukanye mubikorwa byawe kugirango utezimbere imikorere muri rusange no kugabanya ibyago byo gukomeretsa. Mugihe koga no gusiganwa ku magare ari amahitamo akunzwe, Imashini zo koga muri Cross-Training zitanga inyungu zidasanzwe: zitanga imyitozo ngororamubiri ikomeye yumutima nimiyoboro y'amaraso ikora 85% y'imitsi yawe idafite ingaruka zikomeye za rukuruzi.

Muri iki gitabo, turasesengura uburyo bwo guhitamo ingamba zikwiye zo koga kugirango wuzuze siporo yawe yambere no kuzamura ubuzima bwawe bwose.

1. Uruhare rwimashini zo koga mu mahugurwa

Kuki uhindura inkweto zawe ziruka kugirango wicare? Igisubizo kiri muri 'Igikorwa Cyiza cyo Kugarura ' na 'Kurwanya Amatsinda Yimitsi. '

Kongera kwihanganira umutima-mitsi (VO2 Max)

Koga nimwe mumyitozo mike irwanya sisitemu ya aerobic (kwihangana) hamwe na anaerobic (imbaraga) icyarimwe. Mugukomeza injyana ihamye kuri rower, uhatira umutima wawe nibihaha gukora neza kugirango ugabanye ogisijeni mumubiri wose, ntabwo ari amaguru gusa.

Kuringaniza imbaraga z'imitsi

• Abiruka / Abatwara amagare: Aba bakinnyi akenshi 'Quad Dominant. ' Ubu busumbane bushobora gukurura ibibazo byivi. Koga bifashisha urunigi rwinyuma (hamstrings, glute, ninyuma yinyuma), bifasha kuringaniza imbaraga zamaguru no guhagarika ikibuno.

• Abakozi bo mu biro: Kubicaye umunsi wose, koga bikingura igituza kandi bigakomeza umugongo wo hejuru (lats na rhomboide), bikosora imyifatire mibi.

Impuguke mu by'impuguke: Nk’uko Harvard Health Publishing ibivuga, koga bikora neza kuko byinjiza imitsi mu ntoki, amaguru, no mu nda, gutwika karori nyinshi mu isaha kuruta gusiganwa ku magare ku kigero giciriritse.

2. Guhuza Koga nubundi buryo bwo guhugura

Kugirango ubone byinshi muri Rowing Machine Imyitozo , ntugomba gutonda umurongo gusa. Ugomba kubishyira mubikorwa.

Kubakinnyi Bakomeye (Abaterura ibiro / CrossFit)

• Warm-Up: Koresha umukinnyi muminota 5-10 kugirango uzamure ubushyuhe bwumubiri kandi ukangure ingingo yibitugu nigitugu mbere yo gukora kuri barbell.

• Kurangiza: Nyuma yo guterura biremereye, kora metero 500. Ibi bisohora aside ya lactique kandi ikongera imiterere ya metabolike.

Kubakinnyi Bihangana (Abiruka / Abakinnyi b'amagare)

• Umunsi 'Uzigame Amavi ' Umunsi: Simbuza urugendo rurerure buri cyumweru numurongo wiminota 45 uhagaze-leta. Urabona inyungu z'umutima zingana no kwiruka, ariko hamwe n'ingaruka zeru ku ngingo zawe.

• Ikirere gikemurwa: Iyo imvura irimo kugwa cyangwa shelegi, umukinyi agufasha kugumya imyitozo mumazu.

3. Tekinike no Kurwanya: Ingano imwe ntabwo ihuye na bose

Mugihe ukoresheje rower mumahugurwa, tekinike yawe irashobora guhinduka gato ukurikije intego zawe. Byongeye kandi, gusobanukirwa Ubwoko bwimashini zo koga ningirakamaro kuri 'kumva ' imyitozo.

Guhindura siporo yawe

• Abiruka: Komeza igipimo cya stroke hejuru (24-28 SPM) kugirango wigane ihinduka ryihuse rya cadence yiruka.

• Lifters: Koresha imbaraga zo hejuru (gukurura ibintu) hamwe nigipimo cyo hasi (18-22 SPM) kugirango wibande kumashanyarazi aturika, bisa nigihe ntarengwa.

Umwanya uhagaze

Tutitaye kuri siporo yawe, ibyingenzi bisigaye:

1. Gutwara n'amaguru: 60% byimbaraga ziva mumaguru.

2. Kuzunguruka umubiri: 30% biva murwego rwo hejuru.

3. Kurura ukoresheje amaboko: 10% biva mu gukurura ukuboko. Irinde 'gufungura ' hakiri kare - ntukegere inyuma kugeza igihe amaguru yawe arambuye.

4. Gushiraho Gahunda Yawe-Amahugurwa

Nigute ushobora guhitamo gahunda nziza? Hano hari ingero ebyiri zuburyo bwo guhuza ibyacu Imashini zo koga muri gahunda ya buri cyumweru.

Gahunda A: Ubutabazi bwiruka (Intego: Ubuzima buhuriweho)

• Ku wa mbere: Kwiruka (Intera)

• Ku wa kabiri: Imbaraga zamahugurwa

• Ku wa gatatu: Koga (iminota 40 ihagaze neza - Zone 2 Umutima Umutima)

• Ku wa kane: Kwiruka (Tempo)

• Ku wa gatanu: Kuruhuka cyangwa Yoga

• Ku wa gatandatu: Kwiruka birebire

• Ku cyumweru: Kuruhuka

Gahunda B: Umukinnyi wa Hybrid (Intego: Imbaraga & Kwihangana)

• Ku wa mbere: Kuzamura Ibiremereye (Amaguru)

• Ku wa kabiri: Koga (HIIT: 10 x 250m yiruka)

• Ku wa gatatu: Kuzamura Ibiremereye (Gusunika / Gukurura)

• Ku wa kane: Active Recovery Row (20 min urumuri)

• Ku wa gatanu: Umubiri wuzuye

• Ku wa gatandatu: Igikorwa cyo hanze (Hike / Bike)

• Ku cyumweru: Kuruhuka

Umwanzuro

Kwambukiranya imipaka ntabwo ari ukurangaza siporo yawe nkuru; nibijyanye no kubaka umubiri ushobora kwihanganira gukora neza.

Muguhitamo kwinjiza Imashini ya Rowing muri Cross-Training , wunguka igikoresho gikomeye cyubaka ubushobozi bwibihaha, gikosora ubusumbane bwimitsi, kandi giha ingingo zawe kuruhuka bikwiye.

Witeguye gutandukanya amahugurwa yawe? Waba ukeneye umuyaga uhindagurika mugihe gito cyangwa rukuruzi ya magnetiki yoroshye muminsi yo gukira, shakisha neza neza muri twe Imashini yo koga.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Koga birashobora gusimbuza kwiruka burundu?

Igisubizo: Niba intego yawe ari fitness rusange, yego. Ariko, niba urimo kwitoza marato, uracyakeneye kwiruka kugirango amagufwa yawe agire ingaruka. Koga nibyiza gukoreshwa nkinyongera (kugarura ibikorwa) aho gusimburwa byuzuye kubiruka biruka.

Ikibazo: Ese koga bizatuma amaguru yanjye manini?

Igisubizo: Ntibishoboka. Mugihe koga bikomeza amaguru, nigikorwa cyambere cyo kwihangana. Irema imitsi itanamye, isobanuwe kuruta ubwinshi bujyanye no guswera cyane.

Ikibazo: Ni ubuhe bwoko bw'umukinnyi mwiza kuruta amahugurwa?

Igisubizo: Biterwa.

• Air Rowers: Ibyiza kuri CrossFitters na HIIT kuko umunzani urwanya imbaraga zawe.

• Magnetic Rowers: Ibyiza kubiruka bakora igihe kirekire, gihoraho cyo gukira kuko batuje kandi neza.

Ikibazo: Nigute napima ubukana kuri rower?

Igisubizo: Koresha 'Gutandukanya Igihe ' (/ 500m) kuri monite. Iraguha ibitekerezo byihuse kumuvuduko wawe. Ubundi, kwambara monitor yumutima igufasha kuguma mumahugurwa yihariye (urugero, Zone 2 yo gukira, Zone 4 yo gusiganwa).