Maitiro eKusarudza Yakanakisa Routine Yenyu Yekukwasva Machina: 3 Kushanda Kushanda

Iwe wakamisa imwe yeakanakisa Rowing Machines mune yako yekumba gym. Wakasungirira tsoka dzako mukati, wakabata mubato, uye...zvino chii?

Vazhinji vashandisi vanowira mumusungo we 'kukwasva kusina pfungwa' -kutsvedza nekudzoka shure nekumhanya kuri pakati nepakati kwemaminetsi makumi maviri. Kunyange izvi zviri nani pane kugara pasofa, zvinotadza kuvhura iyo chaiyo inogona yemuchina. Kuti uone shanduko mukuumbwa kwemuviri wako uye kutsungirira, unoda chimiro.

Kunaka kwekukwasva ndiko kuwanda kwayo. Nekungoshandura sitiroko yako (SPM) uye kusimba, unogona kushandura muchina kubva munyoro yekudzoreredza chishandiso kuita yakakwira-yakanyanya kupisa mafuta.

Mugwaro iri, tinopwanya matatu akarongwa maitiro akagadzirirwa Yekutanga, Yepakati, uye Yepamusoro mazinga.

1. Nzira Yekutanga: Kuziva 'Statedy State'

Chinangwa: Fomu kuenderana uye aerobic base chivakwa.

Kana uri mutsva pakukwasva, usanetsekane nekumhanya. Tarisa pane kutevedzana kwekurohwa: Makumbo, Muviri, Maoko ... Maoko, Muviri, Makumbo. Kurovedzera uku kunozivikanwa seLISS (Low-Intensity Steady State).

Iyo 20-Minuti Foundation

Nguva	Chiitiko	Stroke Rate (SPM)	Kusimba (RPE 1-10)*
0:00 - 5:00	Dziisa	18 - 20	3 (Chiedza)
5:00 - 8:00	Steady Row	20 - 22	5 (Yekutaura)
8:00 - 10:00	Active Zororo	18 - 20	3 (Chiedza)
10:00 - 13:00	Steady Row	22-24	6 (Zviri pakati nepakati)
13:00 - 15:00	Active Zororo	18 - 20	3 (Chiedza)
15:00 - 20:00	Cool Down	Slow	2 (Chiedza Chakanyanya)

*RPE = Mwero weKuonekwa Kuedza. 1 ari kuzorora; 10 isimba guru.

Fomu Zano: Chengetedza musana wako wakatwasuka uye wepakati wakabatanidzwa. Kana iwe uchinzwa kurwadza kumusana kwako, unogona kunge wakazendamira kure kumashure pakupedzisa.

2. Nzira Yepakati: Piramidhi

Chinangwa: Kutsungirira uye kukurumidza kudzora.

Paunenge wakasununguka pamushini, inguva yekutamba nekusimba. Iyi 'Pyramid' Workout inokumanikidza kuti uwedzere kusimba kwako uye wodzora kurova kwemoyo wako paunenge uchidzoka pasi. Yakanakira kupisa calorie.

Iyo 'Piramidhi Yesimba' (Kureba Kwakavakirwa)

• Kudziya: Maminitsi mashanu kukwasva kuri nyore.

• Basa:

1. Mutsara 250m (Zvine mwero kumhanya) -> Zorora 1 min

2. Row 500m (Kumhanya kwakaoma) -> Zorora 1.5 min

3. Mutsara 750m (Zviri pakati nepakati) -> Zorora 2 min

4. Row 500m (Kumhanya kwakaoma) -> Zorora 1.5 min

5. Row 250m (Sprint!) -> Zorora 1 min

• Kutonhorera Pasi: Maminitsi mashanu nyore kukwasva.

Equipment Check: Kuti ubate kusimba kwekuchinja kwepiramidhi nguva, unoda muchina wakagadzikana. Muunganidzwa wedu we Rowing Machines inoratidzira inorema-basa njanji isingasimuke kubva pasi panguva yekumhanya kwako.

3. The Advanced Routine: HIIT (High-Intensity Interval Training)

Chinangwa: Kurisa VO2 Max uye simba rinoputika.

HIIT inoshanda. Unogona kuwana mamwe mabhenefiti emwoyo mumaminetsi gumi nemashanu eHIIT kupfuura mumaminetsi makumi mana nemashanu ekukwasva kwakadzikama. Uku kurovedza muviri kunoshandisa maitiro eTabata : mapfupi kuputika kwekuedza kukuru kunoteverwa nekuzorora kupfupi.

Iyo 'Lung Burner'

Yambiro: Izvi zvakanyanya. Ita shuwa kuti une hwaro hwakasimba hwekusimba usati waedza.

1. Kudziya (10 mins): Zvakakosha kudzivirira kukuvara. Batanidza zvimwe zvinodhonza zvakasimba kumutsa mhasuru.

2. Basa (8 Round):

• 20 Sekondi: MAX EFFORT Sprint (Vavariro ye30+ SPM).

• 10 Sekondi: Kuzorora Kwakazara (Rega kufamba).

• Dzokorora 8 nguva (4 maminitsi akazara).

3. Kutonhorera Pazasi (5-10 mins): Usaerekana wamira. Bvunza zvishoma nezvishoma kubvisa lactic acid.

4. Kuongorora Kufambira Mberi Kwako

Unoziva sei kana wava kugwinya? Usangotarisa pachiyero. Monitor pane mukwai wako anotaura chokwadi.

• Split Time (/500m): Iyi ndiyo 'speedometer' yekukwasva. Zvinoratidza kuti zvingatora nguva yakareba sei kukwasva 500 metres nekumhanya kwako kwazvino. Lower inokurumidza.

• Chiyero chemoyo: Kushandisa tambo yechipfuva kana smartwatch ndiyo nzira chaiyo yekutevera kuedza. Maererano neAmerican Heart Association , kudzidziswa kwecardio kunoitika kana kurova kwemwoyo wako kuri pakati pe50% ne85% yehukuru hwako..

• Watts: Izvi zvinoyera simba rakachena. Kana iwe ukakwanisa kudhonza mamwe watts panguva imwechete yekurova kwemoyo, iwe watosimba.

5. Chinyorwa pamusoro peKuchengeta uye Kuita

Iwe haugone kuwana kurovedza muviri kwakanaka pamushini usingashande zvakanaka. Kana chigaro chako chikaputsika kana cheni ikasvetuka, inotyora mutinhimira wako uye inogona kukonzera kukuvara.

Pro Tip: Ita yakakosha Rowing Machine Maintenance pakarepo mushure mekurovedza muviri kwako.

1. Pukuta Chitima: Dikita rinodonha pane monorail. Kana ikaoma, inogadzira pfuti yakasviba. Pukuta nemucheka wakanyorova mushure mechikamu chega chega.

2. Tarisa Cheni: Kana cheni ichinzwa 'gritty,' inoda mafuta.

Muchina unochengetedzwa zvakanaka unova nechokwadi chekuti 100% yekuedza kwako inopinda mukurovedza muviri, kwete kurwisa kupokana.

Mhedziso

Muchina wekukwasva ndeimwe yemidziyo inoshanda kwazvo munyika yekusimba. Kunyangwe uine maminetsi gumi nemashanu echikamu cheHIIT kana maminetsi makumi mana emutsetse wakatsiga wekutsungirira, pane maitiro anoenderana nehurongwa hwako.

Chinokosha kuwirirana. Tanga neiyo Yekutanga routine, tenzi fomu rako, uye wozozvipikisa iwe kukwira Piramidhi.

Wagadzirira kusimudzira imba yako yekurovedza muviri? Ongorora mhando yedu yekugara-yakaedzwa Rowing Machines akagadzirirwa kukutsigira kubva yako yekutanga sitiroko kusvika kune yako inokurumidza sprint.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Ndinofanira kukwasva kangani pavhiki?

A: Nekusimba kwakawanda, 3-4 nguva pavhiki yakanaka. Kana iwe uri kuita yakakwira-intensity HIIT zvikamu, zvimise kusvika kaviri pasvondo kuti ubvumire yako yepakati tsinga system kupora.

Mubvunzo: Chii chinonzi 'Damper' marongero? Zviri nani here?

A: Kwete. Chidzitiro (lever padivi pefeni) chinodzora kuyerera kwemhepo, kwete chete 'huremu.' Kuseta kwe3-5 kunonyatso kutevedzera manzwire echikepe chakakwidibira pamusoro pemvura. Kuiisa ku10 kwakafanana nekukwasva bhaji rinorema rehuni-inoderedza sitiroko yako uye inogona kuomesa musana wako.

Mubvunzo: Ndinogona here kuita izvi zvekudzidzira pane magnetic rower?

A: Ndizvozvo. Nepo vatyairi vemhepo vakajairwa neHIIT, magineti rower anoshanda nemazvo. Ingoita shuwa kuti iwe unosimudza dhiya rekudzivirira kumusoro kune 'sprint' zvikamu zvekurovedza muviri.

Mubvunzo: Kuzasi kwangu kunorwadza. Ndiri kutadza nei?

A: Izvi zvinowanzoitika kana iwe 'kudonha' kana kutenderedza musana wako. Tarisa pakugara kureba pane yako 'anogara mapfupa' uye nekubatanidza core yako. Zvakare, ita shuwa kuti hausi kuzembera kumashure zvakanyanya pakupera kwesitiroko.