Maitiro ekusarudza Akanakisa Rowing Machine Workouts: Matanho eKukwirisa Mhedzisiro

Wakaisa mari mune imwe yeakanakisa Rowing Machines pamusika. Yakagara muimba yako yekurovedza muviri, yagadzirira kuenda. Asi kuva nemidziyo inongova hafu yehondo. Kuti unyatso shandura kusimba kwako, unofanirwa kuziva nzira yekuishandisa zvinobudirira.

Kukwasva kunowanzonzi 'perfect exercise' nekuda kwekushanda kwayo. Zvisinei, kubudirira kunoenderana nekuita. Pasina nzira chaiyo uye chimiro, unogona kunge uchingotenderera mavhiri ako (kana flywheel).

Mugwaro iri, isu tinoongorora nzira yekusarudza nzira kwayo yezvirongwa zvako, kubva pakudziya-kukwira kusvika padanho repamusoro rekutevera, kuve nechokwadi chekuti sitiroko yese inoverengera kune zvinangwa zvako.

1. Nheyo: Sei Kudziya-Kusagona Kukurukurirana

Usati wadzingirira yakanakira wega, unofanirwa kugadzirira injini yako. Rowing isimba rakazara-muviri rekufamba iro rinoisa kudiwa pazasi musana uye hamstrings. Kusvetukira mumumhanyi wepamusoro-soro une tsandanyama 'dzinotonhora' nzira yekukuvara.

Nzira Yokudziisa Sei Zvinobudirira

Kudziya kwakakodzera kunowedzera kuyerera kweropa uye kunozora majoini ako.

1. Off-Machine (3 Maminitsi): Ita zvine simba zvakatambanudzwa senge kuzungunuka kwemakumbo, denderedzwa remaoko, uye bodyweight squats kusunungura hudyu nemapfudzi.

2. Pa-Muchina (5 Maminitsi): Tanga ne 'Pick Drill.'

• Zvombo Chete: 1 miniti.

• Muviri uye Maoko: 1 miniti.

• Hafu Slide (Makumbo): 1 miniti.

• Yakazara Slide: 2 maminetsi painononoka, iri nyore kumhanya.

Chengetedzo Chengetedzo: Kudziya kwakakodzera hakungo chengetedza muviri wako chete asiwo kunodzivirira muchina wako. Kamwe kamwe, kufamba kwejerky pacheni inotonhora kana tambo inogona kuwedzera kupfeka. Regular Rowing Machine Maintenance yakasanganiswa nekushandiswa kwakatsetseka kunovimbisa hupenyu hurefu.

2. Kugona Stroke: Technique Pamusoro Pesimba

Kuti uwedzere mhedzisiro, unofanirwa kusarudza kugona pane brute force. Sitiroko yekukwasva ine nhevedzano chaiyo. Kuwana izvi zvisirizvo kunopedza simba uye kunoderedza kushanda kwekurovedza muviri.

The Order of Operations

Funga nezvekurohwa sekutamba kune rhythm: Makumbo, Muviri, Maoko ... Maoko, Muviri, Makumbo.

1. The Catch: Shin vertical, maoko akatwasuka, core braced.

2. Kudhiraivha: Sunda zvinoputika ako nemakumbo kutanga. Kana makumbo awedzerwa, zunza Muviri kumashure. Pakupedzisira, dhonza MaArms kuchipfuva.

3. The Finish: Makumbo akadzikama, musimboti wakasendamira kumashure zvishoma, kubata pane sternum.

4. Kudzoreredza: Wedzera Maoko kure. Swing Body mberi. Bend Makumbo kuti mutsvedze kudzokera pakutanga.

Kugadzirisa Kuramba (The Drag Factor)

Chikanganiso chakajairika kumisa kuramba '10' (kana Max) kufunga kuti inopa kurovedza muviri kuri nani.

• High Resistance: Sokukwasva igwa rinorema remapuranga. Yakanakira simba, asi inogona kunetsa musana.

• Kuramba Kwepakati (3-5): Segoko remujaho rakatsetseka. Zvakanakisa zvemoyo kutsungirira uye kumhanya.

• Kurudziro: Kune akawanda maekisesaizi, sarudza yepakati kuseta kuchengetedza yakanyanya sitiroko mwero uye nani fomu.

3. Kushanda Kushanda Zvirongwa zveManhanho ese

Unosarudza sei chirongwa chakanakisisa? Zvinoenderana neyako ikozvino kusimba kwekutanga.

Chirongwa Chekutanga: 'Iyo yakatsiga 20'

Kutarisa: Kuenderana uye Fomu.

• Nguva: 20 Maminitsi.

• Stroke Rate: 18-22 kurohwa paminiti (SPM).

• Chinangwa: Chengetedza nguva inowirirana yekuparadzanisa (kumhanya) kwenguva yese. Usamira. Kana waneta, nonoka, asi ramba uchifamba.

The Intermediate Plan: 'Variable Intervals'

Kutarisa: Aerobic Capacity.

• Chimiro: 4 kutenderera kwe [5 mins Rowing / 2 mins Active Zororo].

• Kusimba: Munguva ye5 maminetsi, wedzera sitiroko yako kusvika 24-26 SPM. Panguva yekuzorora, paddle zvishoma.

Iyo Yepamberi Chirongwa: 'Iyo HIIT Blaster'

Kutarisa: Simba reAnaerobic uye Fat Burn.

• Chimiro: gumi kutenderera kwe [30 masekonzi MAX kuedza / 30 masekonzi Zororo].

• Kusimba: Uku ndiko kumhanya-mhanya. Chinangwa che30+ SPM. Izvi zvinokonzeresa 'afterburn' mhedzisiro, kuchengetedza metabolism yako yakakwirira kwemaawa.

Simudzira Giya Rako: Yepamberi Workout inoda muchina wakagadzikana unokwanisa kubata simba rinoputika. Tarisa uone basa redu rinorema Rowing Machines akagadzirirwa kushanda kwepamusoro-soro.

4. Kuongorora uye Kuongorora Kufambira Mberi

Iwe haugone kuvandudza zvausingayere. Mazuvano Rowing Machines anouya akashongedzerwa nemamonitor anopa hupfumi hwedata.

Makiyi Metrics ekutarisa

1. Split Time (/500m): Uku ndiko kumhanya kwako kwechokwadi. Inokuudza kuti zvingatora nguva yakareba sei kukwasva 500 metres nekumhanya kwako kwazvino. Tarisa nhamba iyi kuti uone kuti hausi 'kupera' kusvika kunopera kwekusimbisa muviri.

2. Stroke Rate (SPM): Chengetedza izvi zvakadzorwa. Mwero wepamusoro hausi nani nguva dzose. Vakwasvi vanokwanisa kugadzira simba repamusoro padanho rakaderera restroke.

3. Chiyero cheMwoyo: Maererano neMayo Clinic , kudzidziswa munzvimbo dzakasiyana-siyana dzemwoyo kunopa migumisiro yakasiyana.

• Fat Burn Zone: 60-70% yeMax HR.

• Cardio Zone: 70-80% yeMax HR.

Pro Tip: Chengeta gwaro rekudzidzira. Rekodha mamita ako akakwasva uye avhareji yenguva yakakamurwa. Kuona nhamba idzi dzichivandudzika mumavhiki inokurudzira ine simba.

Mhedziso

Kukwirisa mibairo yako pamushini wekukwasva hakusi kwekudhonza nesimba sezvaunokwanisa zuva rega rega. Izvo ndezvekusarudza zano rakakodzera : kudziya zvakanaka, kugona kutevedzana kwesitiroko, uye kusiyanisa kusimba kwako kwekurovedza muviri.

Nekutevera misimboti iyi, unoshandura mutyairi wako kubva pachidimbu chemidziyo kuita yakazara yekudzidzisa sisitimu.

Wakagadzirira kusundira miganhu yako? Ita shuwa kuti une midziyo yakakodzera yebasa racho. Bhurawuza catalogue yedu yekuita-yakatarisana Rowing Machines kuti uwane mudiwa akakwana parwendo rwako rwekusimba.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Ndinofanira kushandisa kangani muchina wangu wekukwasva kuona mibairo?

A: Kuti uwane mhedzisiro inooneka, vavarira kuita 3 kusvika 4 sesheni pasvondo, inotora 20 kusvika 30 maminetsi imwe neimwe. Kusagadzikana kwakakosha pane dzimwe nguva marathon.

Mubvunzo: Kukwasva kunokuvadza musana wangu here?

A: Hazvifanire kudaro. Kurwadza kwemusana kunowanzobva kune hurombo fomu (kutenderedza musana) kana kuisa kushorwa kwakanyanya. Tarisa pakuita core yako uye kuchengeta musana wako wakatwasuka.

Mubvunzo: Ndinogona kuvaka tsandanyama pamushini wekukwasva?

A: Hongu. Kukwasva chiitwa chekuramba. Nekuwedzera chinhu chekudhonza uye kuita 'simba rekurova' (zvinoputika dhiraivha), unogona kuvaka simba mumakumbo ako, musana, uye mapfudzi.

Mubvunzo: Ndinoziva sei kana fomu rangu rakarurama?

A: Rekodha vhidhiyo yako uchikwasva kubva padivi. Enzanisa nemavhidhiyo edzidziso kubva kune nyanzvi. Kana maoko ako achirova mabvi ako, kana kuti uri kurenda kumashure zvakanyanya, gadzirisa nguva yako.