Maitiro ekusarudza Yakanakisa Sainzi-Yakadzoserwa Workout: Mabhenefiti eMichina yekukwasva

Munyika yekusimba, maitiro anouya uye oenda. Rimwe gore ivibration plates, rinotevera rinenge richipfekwa simbi. Asi muchina wekukwasva wakaramba uri chinhu chikuru mudzimba dzezvikepe nemajimu kweanopfuura zana. Sei? Nokuti inoshanda.

Zvisinei, kutangazve kwekukwasva hakusi kungoshuva; inotsigirwa nesayenzi yemitambo yemazuva ano. Paunoongorora iyo biomechanics uye physiological kudiwa, kukwasva kunomira pachena senzira yepamusoro yekudzidzisa.

Mune iyi yakadzika dive, tinoongorora Sainzi yeRowing kuti titsanangure chaizvo zvinoitika kumuviri wako panguva yesitiroko uye kuti inovandudza sei kusimba kwako nekukurumidza kupfuura chero mimwe michina.

1. Iyo Biomechanics: Haisi Chete 'Zuva Roruoko'

Imwe pfungwa isiriyo yakajairika ndeyekuti kukwasva kurovedzera muviri. Kana uri kuzviita nemazvo, izvo hazvingave zviri kure kubva kuchokwadi.

Maererano neAmerican College of Sports Medicine, kukwasva kwakafanira imhasuru yakarongeka inonzi 'Kinetic Chain.' Simba rinogadzirwa kubva pasi.

The 60-30-10 Rule

Kuwedzera Rowing Machine Benefits , kuedza kunofanirwa kugoverwa sezvinotevera:

• 60% Makumbo: Kutyaira kunotanga nekusundidzira kukuru kubva kuquadriceps uye glutes (mhasuru huru dzemuviri).

• 30% Core / Muviri: Simba rinotamiswa kuburikidza nesimbi yakasimba, yakasungirirwa paunenge wakanamatira pahudyu.

• 10% Maoko: Maoko anongopedza kufamba, achikwevera mubato kune sternum.

Nokuti inobata cheni yepashure (kumashure kwemuviri) uye cheni yepamberi (kumberi kwemuviri) panguva imwe chete, kukwasva kunotora mafiibhi akawanda emhasuru pasekondi pane kuchovha bhasikoro kana kumhanya.

2. Cardiovascular Adaptation: The VO2 Max Booster

Mwoyo wako hauzivi kuti uri pamushini upi; inongoziva zvinodiwa. Uye kukwasva kunogadzira kudiwa kukuru.

Kana uchienzanisa Rowing vs. Cardio Equipment sebhasikoro rakamira, mutsauko uri mukuyerera kweropa. Pabhasikoro, mwoyo unopomba ropa kunyanya kumakumbo. Pamukwasvi, mwoyo unofanira kupomba ropa rine mweya weokisijeni kumakumbo, kumusana, uye mumaoko kamwe chete.

Zvakaguma Sei?

Izvi zvinomanikidza moyo kupomba zvine simba uye zvine hungwaru, zvichitungamira kukurumidza kuvandudzwa muVO2 Max (iyo yakanyanya kuwanda yeokisijeni inogona kushandiswa nemuviri wako). Iyo yakakwira VO2 max inoreva kuti unogona kushanda nesimba kwenguva yakareba pasina mhepo.

Simudzira Cardio Yako: Sangana nekupokana kupikisa kunonetsa kurova kwemoyo wako. Ona muunganidzwa wedu we Michina yekukwasva.

3. Simba Rinosangana Nekutsungirira

Zvizhinji zvemichina yekurovedza muviri inoparadzanisa aya mapoka maviri: treadmill yekutsungirira, mabhero esimba. Sayenzi Yekukwasva inovhara mukaha uyu.

The Resistance Factor

Kunyangwe ukashandisa mutyairi wemvura kana wemhepo, kuramba kunowanzova 'isokinetic.' Izvi zvinoreva kuti kuramba kunoenderana nekuedza kwako.

• Iyo Yakaomesesa Iwe Unopusha: Iyo yakawanda mhepo kana kudzivirira kwemvura kunogadzirwa.

• Mhedzisiro: Izvi zvinoda simba rekugadzira (Simba) rinodzokororwa nekufamba kwenguva (Endurance).

Musanganiswa uyu wakasiyana unotungamirira ku 'muscular endurance' -kugona kwetsandanyama dzako kushandisa simba kakawanda pasina kuneta. Ichi ndicho chikonzero vakwasvi vanowanzove nemuviri wakaonda, wakatsanangurwa pasina kuwanda.

4. Calorie Kupisa uye Kurasikirwa Kwemafuta

Kana chinangwa chako chiri kutonga uremu, kunyatsoita chinhu chakakosha. Iwe unoda kupisa huwandu hwehuwandu hwemakoriyumu muhuwandu hushoma hwenguva.

The Numbers

Nekuti kukwasva kunobata 86% yemhasuru yemuviri, kune mutengo wakakura wemetabolism.

• Maererano neHarvard Health Publishing , munhu ane 185-pound munhu anogona kupisa anenge 377 macalorie mumaminitsi makumi matatu chete ekukwasva nesimba.

• Izvi zvinofananidzwa nekumhanya pa6-mph pace, asi pasina kubatana.

Uyezve, kukwasva kwakanyanya kunokonzeresa EPOC (Kushandisa Oxygen Yakapfuura Mushure mekuita muviri), inowanzozivikanwa se 'afterburn effect,' apo muviri wako unoramba uchipisa macalorie kwemaawa mushure mekurovedza muviri sezvaunopora.

5. The Mental Component: Flow State

Kusimba kwemuviri kunongova hafu yeequation. Iyo rhythmic chimiro chekukwasva sitiroko-Kubata, Dhiraivha, Pedzisa, Kudzoreredza-inogadzira inodzokororwa kutenderera iyo inogona kukurudzira mamiriro ekufungisisa.

Kuderedza Kuzvidya Mwoyo

Kusiyana netreadmill, kwaunogona kugara uchigadzirisa kumhanya kana kutarisa pachiratidziro, kukwasva kunoda kutarisisa pafomu. Uku kufunga kunobatsira kubvisa kubva kune zvinonetsa zvezuva nezuva. Ruzha rweiyo flywheel (kunyanya vatyairi vemvura) inopa 'ruzha ruchena' iro vashandisi vazhinji vanowana kudzikama, kuderedza cortisol mazinga apo spiking endorphins.

Mhedziso

Muchina wekukwasva hausi piritsi remashiripiti, asi mune zvesainzi chimwe chezvishandiso zvinonyanya kushanda zviripo pakuita kwevanhu. Nekubatanidza iyo kinetic cheni yese, kupikisa iyo yemoyo system, uye kupisa macalorie akakwira neakaderera maitiro, inopa yakakwana yekusimba mhinduro.

Kunzwisisa Sayenzi yeRowing inosimbisa izvo vatambi vave vachiziva kwemakore: kana iwe uchida kuve wakagwinya, unofanirwa kugara pasi uye kudhonza.

Wagadzirira kushandisa sainzi? Sarudza muchina unoenderana nezvinangwa zvako. Bhurawuza yedu yakagadzirwa nesainzi Rowing Machines kuti utange shanduko yako.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Kukwasva kuri nani here pane kumhanyisa moyo wako?

A: Ose ari maviri akanaka. Zvisinei, kukwasva kunosanganisira mhasuru dzepamusoro nedzezasi dzemuviri, izvo zvinogona kugadzira kudiwa kwemoyo wepamusoro (chiyero chemoyo) pamwero wakaderera unofungidzirwa kushanda kana uchienzaniswa nekumhanya.

Mubvunzo: Kukwasva kunogona kutsiva uremu?

A: Inogona kutsiva kutsungirira weightlifting (yakakwirira reps, yakaderera uremu). Nekudaro, kune yakanyanya simba mbishi (1-rep max), iwe uchiri kuda zvechinyakare huremu. Kukwasva ndiyo yakakwana yekuwedzera kune yekusimudza tsika.

Mubvunzo: Zvinotora nguva yakareba sei kuti uone shanduko kubva pakukwasva?

A: Nekudzidziswa kusingagumi (3-4 nguva pavhiki), vazhinji vashandisi vanorondedzera vachicherechedza kuvandudzwa kwesimba mukati memavhiki e2 uye kuchinja kunoonekwa mukuumbwa kwemuviri (toning) mukati memavhiki e4-6.

Mubvunzo: Sei maoko angu achiita blisters?

A: Izvi zvakajairika kune vanotanga. Zvinowanzoreva kuti uri kubata bata zvakanyanya. Zorora kubata kwako; rembedza mubato nezvigunwe zvako sezvikorekedzo pane kusvinwa.