Maitiro eKusarudza Iwo Akanyanya Kukwasva Machina: Pamusoro 5 Hutano Mabhenefiti eMichina yekukwasva

Munyika yakazara nevanhu vemidziyo yekusimbisa muviri, maitiro anouya uye oenda. Asi Rowing Machine (kana ergometer) yakamira muyedzo wenguva, ichishanduka kubva pachishandiso chekudzidzisa chevakuru vekukwasva kuenda kune chakanyanya mumajimu epamba pasi rese.

Nei mukurumbira uchiwedzera? Nokuti inoshanda.

Paunenge uchifunga nzira yekushandisa nguva yako nesimba, iwe unoda iyo yakanyanya kudzoka pakudyara. Kunyangwe iwe uri wekutanga kana mumhanyi ane ruzivo, zvakanakira zvemuviri zvekukwasva hazvienzaniswi. Muchinyorwa chino, tinonyura mune sainzi kuseri kwechikonzero nei kusarudza mutyairi kungave iri sarudzo yakanakisa yehutano hwako.

1. The Ultimate Full-Muviri Workout

Mafungiro asiriwo anonyanyozivikanwa pamusoro pekukwasva ndeokuti 'kungorovera maoko'.

Iyo 86% Rule

Maererano neongororo yakaitwa neChirungu Institute of Sport, kukwasva kunobata chikamu che86% chetsandanyama dzemuviri wako . Kusiyana nebhasikoro rakamira (iro rinotarisa pane quads nemhuru), kukwasva kunoda kushanda kwakarongeka kubva:

• Makumbo (60% yesimba): Quads, hamstrings, uye glutes zvinotyaira sitiroko.

• Core (30% yesimba): Madumbu uye obliques anodzikamisa torso yako.

• Muviri Wekumusoro (10% yesimba): Lats, rhomboids, mapfudzi, uye biceps zvinopedza kudhonza.

Uku kubatanidzwa kwakazara kunoreva kuti uri kuvaka simba mucheni yako yekumashure (kuseri kwemuviri) panguva imwe chete uchishanda yako anterior cheni, uchigadzira yakaenzana, inoshanda muviri.

Ongorora Giya: Kuti unzwe kubatanidzwa kwemuviri wakazara uku, unoda midziyo inopa kuramba yakatsetseka. Tarisa uone muunganidzwa wedu we Akanakisa Rowing Machina akagadzirirwa ergonomic kuita.

2. Superior Cardiovascular Health

Kukwasva kwakasarudzika nekuti chiitiko cheaerobic chinoda simba. Uhu hunyambiri hunhu hunomanikidza moyo wako kuti ushande nesimba kupomba ropa kune iwo ese anoshanda mhasuru mapoka.

Utano hweMwoyo uye Kutsungirira

Kugara uchikwasva kunowedzera VO2 Max yako - iyo yakawanda yeokisijeni inogona kushandiswa nemuviri wako panguva yekurovedza muviri. Iyo yepamusoro VO2 Max inoenderana nehutano hwemoyo huri nani uye simba. Nekuti unogona kudzora kumhanya, kukwasva kwakakodzera kune ese mazinga ekusimba.

• Steady State: Kureba, rhythmic rowing inovandudza kutsungirira kwemoyo.

• Sprints: Mapfupi, anoputika anoputika anovandudza anaerobic kugona.

3. Weight Management uye Calorie Burn

Kana chinangwa chako chiri kurasikirwa nehuremu, muchina wekukwasva ishamwari inotyisa. Nekuti inotora mapoka akawanda emhasuru, kudiwa kwesimba kwakakwira zvakanyanya.

Iyo Calorie Equation

Zvichienderana nehuremu hwako uye kusimba kwako, unogona kupisa pakati pe600 kusvika 900 makorikori paawa pamutyairi. Izvi zvinofananidzwa nekumhanya nekumhanya, asi pasina kubatana.

Uyezve, kukwira-kwakanyanya kukwasva kunokonzeresa EPOC mhedzisiro (Yakawedzera Post-exercise Oxygen Consumption). Izvi zvinoreva kuti muviri wako unoramba uchipisa macalorie kwemaawa mushure mekunge wasiya muchina sezvo uchishanda kupora.

4. Low Impact, High Reward

Chimwe chezvipingamupinyi zvikuru zvekurovedza muviri kurwadziwa kwemajoini. Kumhanya kana kusvetuka kunogona kuita hutsinye pamabvi nezviziso zvemakumbo.

Kuchengetedza Majoini Ako

Kukwasva ibasa rakavharwa-cheni , zvichireva kuti tsoka dzako dzinogara dzakasangana netsoka. Hapana kuvhunduka. Izvi zvinoita kuti ive kurovedza kwakaringana kwe:

• Active kupora mazuva.

• Vanhu vane arthritis.

• Rehabilitation mushure mekukuvara.

Chengetedzo Zano: Kuti uchengetedze sitiroko yako yakatsetseka uye isina kukanganisa, ita shuwa kuti mudziyo wako uri muchimiro chepamusoro. Basic Rowing Machine Maintenance , sekupukuta pasi monorail uye kutarisa mafuta echeni, inoita kuti kufamba kunoramba kuine mvura uye kwakachengeteka kumajoini ako.

5. Utano Hwepfungwa: The Meditative 'Swoosh'

Utano hwenyama hunobatanidzwa zvisingaparadzanisiki nekugara zvakanaka kwepfungwa. Rowing inopa yakasarudzika yepfungwa bhenefiti inoshaya mimwe michina: Rhythm.

Kunyaradza Kushungurudzika

Kudzokororwa kwechimiro chekukwasva-Bata, Dhiraivha, Pedzisa, Kudzoreredza-kunogona kufungisisa zvakadzama. Ruzha rwevhiri rendege (kunyanya pamvura nendege) rinogadzira kuchena-ruzha kunobatsira kuvharidzira kunze kwekuvhiringidza.

Sekureva kweHarvard Health Publishing, rhythmic aerobic exercise inoderedza mahormone ekushushikana senge adrenaline necortisol uku ichikurudzira kugadzirwa kwemaendorphins, zvinosimudzira manzwiro emuviri.

Mhedziso

Paunosarudza kukwasva, uri kusarudza kushanda zvakanaka. Uri kusarudza kurovedza muviri kunosimbisa mwoyo wako, kuveza tsandanyama dzako, kunodzivirira majoini ako, uye kunobvisa pfungwa dzako—zvose muchikamu chimwe chete.

Kunyangwe uine maminetsi gumi nemashanu kana awa, muchina wekukwasva unoburitsa mhedzisiro iyo mashoma mamwe zvidimbu zvemidziyo zvinogona kuenderana.

Wagadzirira kushandura maitiro ako? Tarisa yedu yekutanga sarudzo ye Rowing Machines uye tsvaga yakanakisa modhi yekumisikidza imba yako yekurovedza muviri.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Kukwasva kuchandipa musana wakakura here?

A: Hazvigoneki. Kunze kwekunge iwe uchidzidzira semumhanyi weOlympic uye uchidya yakakura calorie yakasara, kukwasva kunovaka tsandanyama uye tsananguro, kuvandudza chimiro chako pane kukuita kuti uwedzere.

Mubvunzo: Kukwasva kuri nani pane kumhanya here?

A: Kune vanhu vazhinji, hongu. Kukwasva kunopisa huwandu hwakafanana hwemakoriyumu asi ne zero kukanganisa pamajoini, zvichiita kuti ive sarudzo inogadzika yekusimba kwenguva refu kana ichienzaniswa nekukwirira kwepavement kumhanya.

Mubvunzo: Ndinogona kukwasva mazuva ese?

A: Ehe, nekuti ishoma, kukwasva kwemazuva ese kwakachengeteka. Zvisinei, teerera muviri wako. Kuchinjanisa pakati pezvikamu zvakaoma uye mitsara yekudzosa chiedza ndiyo nzira yakanakisisa yekudzivirira kuwandisa.

Mubvunzo: Kukwasva kunopisa dumbu here?

A: Hongu. Nepo iwe usingakwanise 'kudzikisa nzvimbo' mafuta, kutsva kwekoriori kwakanyanya kwekukwasva kunopa kurasikirwa kwemafuta zvachose. Zvakasanganiswa nepakati pekubatana kwesitiroko, izvi zvinobatsira kuburitsa yakapfava yepakati nekufamba kwenguva.