Nzira Yekusarudza Yakanakisa Muchinjikwa-Kudzidzisa Strategy: Kushandisa Rowing Machines Kuwedzera Kuita

Kana iwe uri mumhanyi, iwe unoziva kurwadza kweshin splints. Kana iwe uri munhu anosimudza uremu, unoziva kuomarara kwekunonoka kutanga tsandanyama soreness (DOMS). Kuita kudzokorora kumwechete kwekufamba zuva nezuva inzira yekumhanyisa kuenda kubani-kana zvakanyanya, kukuvara.

Pinda Cross-Training.

Kurovedzera-muchinjika kunosanganisira kubatanidza mhando dzakasiyana dzemaekisesaizi mumuitiro wako kuvandudza kuita kwese uye kuderedza njodzi yekukuvara. Nepo kushambira uye kuchovha bhasikoro zviri zvakakurumbira sarudzo, Rowing Machines muCross-Training inopa mukana wakasiyana: iwo inopa yakakwira-yakasimba yemoyo kurovedza muviri iyo inobata 85% yemhasuru dzako pasina kurova kwesimba rinokwevera zvinhu pasi.

Mugwaro iri, isu tinoongorora nzira yekusarudza iyo chaiyo nzira yekukwasva kuti ienderane nemutambo wako wekutanga uye kukwidziridza kusimba kwako kwakazara.

1. Basa reMichina yekukwasva muCross-Training

Sei uchichinjanisa shangu dzako nechigaro chekukwasva? Mhinduro iri mu 'Active Recovery' uye 'Opposing Muscle Groups.'

Kuvandudza Cardiovascular Endurance (VO2 Max)

Kukwasva ndechimwe chezviitwa zvishoma zvinodenha yako aerobic (kutsungirira) uye anaerobic (simba) masisitimu panguva imwe chete. Nekuchengetedza rhythm yakatsiga pamutyairi, unomanikidza moyo wako nemapapu kushanda nemazvo kuendesa oxygen kumuviri wese, kwete makumbo chete.

Kuenzanisa Kusimba Kwetsandanyama

• Runners/Cyclists: Vamhanyi ava vanowanzova 'Quad Dominant.' Kusaenzana uku kunogona kutungamirira kumatambudziko emabvi. Rowing inobata Posterior Chain (hamstrings, glutes, uye pasi kumashure), zvichibatsira kuenzanisa simba remakumbo uye kudzikamisa mahudyu.

• Vashandi veHofisi: Kune avo vanogara zuva rose, kukwasva kunozarura chifuva uye kunosimbisa musana wepamusoro (lats uye rhomboids), kugadzirisa maitiro asina kunaka.

Nyanzvi Insight: Maererano neHarvard Health Publishing, kukwasva kunoshanda nekuti kunotora tsandanyama mumaoko, makumbo, uye pakati, kupisa macalorie akawanda paawa pane kuchovha bhasikoro zvine mwero.

2. Kubatanidza Rowing nemamwe Mafomu Ekudzidzisa

Kuti uwane zvakanyanya kubva kuRowing Machine Workouts , haufanirwe kungokanda zvisina tsarukano. Iwe unofanirwa kuibatanidza zvine hunyanzvi.

Kune Vatambi Vesimba (Weightlifters/CrossFit)

• The Warm-Up: Shandisa mukwasvi kwemaminetsi mashanu kusvika gumi kukwidza tembiricha yemuviri uye kuunganidza hudyu nemapfudzi majoini usati wabata bhero.

• The Finisher: Mushure mechikamu chinorema chekusimudza, ita 500m sprint. Izvi zvinobvisa lactic acid uye inowedzera metabolic conditioning.

Kune Vatambi veEndurance (Vamhanyi/Vatambi vemabhasikoro)

• Iyo 'Chengetedza Mabvi Ako' Zuva: Tsiva imwe refu pasvondo ne45-maminetsi akatsiga-mamiriro mutsara. Iwe unowana mabhenefiti akafanana ekurova kwemoyo sekumhanya, asi ne zero kukanganisa pamajoini ako.

• Mamiriro Ekunze Solution: Kana kuchinaya kana kuchinaya chando, mutyairi anotendera iwe kuti uchengetedze vhoriyamu yako yekudzidzira mukati.

3. Technique uye Resistance: Imwe Size Haikodzeri Yese

Paunenge uchishandisa mutyairi kudzidzisa kuyambuka, maitiro ako anogona kuchinja zvishoma zvichienderana nezvinangwa zvako. Uyezve, kunzwisisa Marudzi eMachina ekuRowing kwakakosha kune 'kunzwa' kwekurovedza muviri.

Kugadzirisa Zvemutambo Wako

• Vanomhanya: Chengetedza sitiroko yakakwira (24-28 SPM) kutevedzera kukurumidza kutendeuka kwekumhanya cadence.

• Vanosimudza: Shandisai kupikisa kwepamusoro (drag factor) uye chiyero chepasi (18-22 SPM) kuisa pfungwa pakushandiswa kwesimba rinoputika, rakafanana nekufa.

Chimiro Chakanaka

Pasinei nemutambo wako, izvo zvakakosha zvinosara:

1. Dhiraivha nemakumbo: 60% yesimba rinobva kumakumbo.

2. Swing the body: 30% inobva kune core swing.

3. Dhonza nemaoko: 10% inobva pakudhonza ruoko. Dzivisa 'kuvhura' nekukurumidza-usazendeke shure kusvika makumbo ako anyatsotambanudzwa.

4. Kugadzira Your Cross-Training Plan

Unosarudza sei purogiramu yakanakisisa? Heano mienzaniso miviri yekubatanidza yedu Kukwasva Machina kuita tsika yevhiki nevhiki.

Ronga A: Rubatsiro rweMumhanyi (Chinangwa: Hutano Hwakabatana)

• Muvhuro: Mhanya (Intervals)

• Chipiri: Kudzidzira Simba

• Chitatu: Kukwasva (40 mins steady state - Zone 2 Heart Rate)

• China: Mhanya (Tempo)

• Chishanu: Zorora kana Yoga

• Mugovera: Kumhanya Kwenguva refu

• Svondo: Zorora

Chirongwa B: Mutambi weHybrid (Chinangwa: Simba & Kutsungirira)

• Muvhuro: Kusimudza Kurema (Makumbo)

• Chipiri: Kukwasva (HIIT: 10 x 250m sprints)

• Chitatu: Kusimudza Zvinorema (Push/Dhonza)

• China: Active Recovery Row (20 mins chiedza)

• Chishanu: Muviri Wese Circuit

• Mugovera: Chiitiko Chekunze (Kukwira / Kuchovha)

• Svondo: Zorora

Mhedziso

Kurovedzera-kudzidzisa hakusi kwekukukanganisa kubva mumutambo wako mukuru; ndezvekuvaka muviri unosimba zvakakwana kuti uuite zvirinani.

Nekusarudza kubatanidza Rowing Machines muCross-Training , unowana chishandiso chine simba chinovaka simba remapapu, chinogadzirisa kusaenzana kwemhasuru, uye chinopa majoini ako kuzorora kwakakodzera.

Wagadzirira kusiyanisa kudzidziswa kwako? Kunyangwe iwe uchida ragged air rower yenguva dzenguva kana inotsvedzerera magineti rower yemazuva ekudzoreredza, tsvaga yakakwana yakakwana mune yedu. Rowing Machines Catalog.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Kukwasva kunogona kutsiva kumhanya zvachose?

A: Kana chinangwa chako chiri kusimba zvakakwana, hongu. Nekudaro, kana iwe uchidzidzira marathon, iwe uchiri kuda kumhanya kuti ugadzirise mapfupa ako kuti aite. Kukwasva kunoshandiswa zvakanyanya sewedzero (inoshanda kudzoreredza) pane kutsiva yakazara yevamhanyi vanokwikwidza.

Mubvunzo: Kukwasva kuchaita kuti makumbo angu akure here?

A: Hazvigoneki. Nepo kukwasva kunosimbisa makumbo, ibasa rekutsungirira. Inogadzira tsandanyama yakaonda, inotsanangurwa kwete kuwanda kwakabatana nekukwesha kunorema.

Mubvunzo: Ndeupi rudzi rwemutyairi akanyanya kunaka pakudzidziswa kuyambuka?

A: Zvinoenderana.

• Mhepo Rowers: Yakanakira CrossFitters uye HIIT nekuti iyo yekupokana inoyera nekuedza kwako.

• Magnetic Rowers: Yakanakira vamhanyi vari kuita nguva refu, yakatsiga kudzoreredza zvikamu nekuti ivo vakanyarara uye vakatsetseka.

Mubvunzo: Ndinoyera sei kusimba pamutyairi?

A: Shandisa iyo 'Kupatsanura Nguva' (/500m) pamonitor. Inokupa mhinduro nekukurumidza pakumhanya kwako. Neimwe nzira, kupfeka chitarisiko chemoyo chinokutendera kuti ugare munzvimbo dzakatarwa dzekudzidzira (semuenzaniso, Zone 2 yekupora, Zone 4 yekumhanya).