Mokhoa oa ho Khetha Mekhoa e Molemo ka ho Fetisisa ea Mochini oa Rowing: Maano a ho Holisa Liphetho

U tsetetse ho e 'ngoe ea Mechini e Tsoang ka ho Fetisisa ea ho Roqa 'marakeng. E lutse ka kamoreng ea hau ea boikoetliso ea lapeng, e loketse ho ea. Empa ho ba le thepa ke halofo feela ea ntoa. Ho fetola 'mele oa hau hantle, o hloka ho tseba ho e sebelisa ka katleho.

Ho soka sekepe hangata ho bitsoa 'boikoetliso bo phethahetseng' ka lebaka la bokhoni ba bona. Leha ho le joalo, katleho e itšetlehile ka ho phethahatsa. Ntle le mokhoa o nepahetseng le sebopeho, u kanna ua bilika mabili a hau (kapa flywheel).

Tataisong ena, re hlahloba mokhoa oa ho khetha mokhoa o nepahetseng bakeng sa mananeo a hau, ho tloha ho boithapollo ho isa ho latedisa nako e tsoetseng pele, ho etsa bonnete ba hore stroke se seng le se seng se bohlokoa ho fihlela lipheo tsa hau.

1. Motheo: Ke Hobane'ng ha ho Futhumala ho sa Buisanoe

Pele o lelekisa se molemohali, o tlameha ho lokisa enjene ea hau. Rowing ke motsamao o matla oa 'mele o felletseng o behang tlhokahalo mokokotlong oa hau o ka tlase le hamstrings. Ho qhomela lebelong la lebelo le phahameng ka mesifa 'e batang' ke mokhoa oa ho ntša kotsi.

Mokhoa oa ho Futhumala ka Katleho

Ho futhumatsa ho nepahetseng ho eketsa phallo ea mali le ho tlotsa manonyeletso a hau.

1. Off-Machine (Metsotso e 3): Etsa meroalo e matla joalo ka ho thekesela maotong, li-circles tsa matsoho, le li-squats tsa boima ba 'mele ho theola letheka le mahetleng.

2. Mocheng (Metsotso e 5): Qala ka 'Khetha Drill.'

• Lihlomo Feela: Motsotso o le mong.

• 'Mele le Matsoho: Motsotso o le mong.

• Half Slide (Maoto): Motsotso o le 1.

• Slide e Feletseng: Metsotso e 2 ka lebelo le bonolo, le bonolo.

Tlhokomeliso ea Tšireletseho: Ho futhumatsa ka mokhoa o nepahetseng ha ho sireletse 'mele oa hau feela empa hape ho sireletsa mochine oa hau. Ka tšohanyetso, ho sisinyeha ha ketane kapa leqhoele le batang ho ka eketsa moaparo. Tlhokomelo ea Kamehla ea Mochini oa Rowing e kopantsoeng le ts'ebeliso e bonolo e netefatsa bophelo bo bolelele.

2. Ho Tseba Setorouku: Mokhoa o Fetang Matla

Ho eketsa liphetho, o tlameha ho khetha ts'ebetso ho feta matla a sehlōhō. Setorouku sa ho soka se na le tatelano e itseng. Ho fumana sena se fosahetseng ho senya matla mme ho fokotsa katleho ea boikoetliso.

Taelo ea Ts'ebetso

Nahana ka stroke e le motjeko o nang le morethetho: Maoto, 'Mele, Matsoho ... Matsoho, 'Mele, Maoto.

1. The Catch: Shin e otlolohile, matsoho a otlolohile, mantlha a tsitsitsoe.

2. The Drive: Sututsa ka ho phatloha ka Maoto a hau pele. Hang ha maoto a atolosoa, suthela 'Mele morao. Qetellong, hula Matsoho ho sefuba.

3. Qetello: Maoto a bataletse, mokokotlo o sekametse morao hanyenyane, o tšoara sternum.

4. The Recovery: Atolosa Lihlomo hole. Swing Body pele. Koba Maoto ho thellela morao qalong.

Ho Lokisa Resistance (The Drag Factor)

Phoso e tloaelehileng ke ho beha khanyetso ho '10' (kapa Max) ho nahana hore e fana ka boikoetliso bo betere.

• Khanyetso e Phahameng: Joaloka ho soka seketsoana se boima sa lehong. E ntle bakeng sa matla, empa e ka tsitsisa mokokotlo.

• Ho Khanyetso (3-5): Joaloka khetla e boreleli ea mabelo. Molemo ka ho fetisisa bakeng sa mamello ea pelo le methapo ea pelo le lebelo.

• Keletso: Bakeng sa boikoetliso bo bongata, khetha sebaka se mahareng ho boloka sekhahla se phahameng sa stroke le sebopeho se betere.

3. Merero e Sebetsang ea Boikoetliso bakeng sa Mohato o Mong le o Mong

U khetha moralo o motle joang? E itšetlehile ka boemo ba hau ba hona joale ba ho ikoetlisa.

Leano la ho Qala: 'The steady 20'

Tsepamiso ea maikutlo: Ho lumellana le Sebopeho.

• Nako: Metsotso e 20.

• Sekhahla sa Stroke: 18-22 stroke ka motsotso (SPM).

• Sepheo: Boloka nako e tsitsitseng ea karohano (lebelo) nako eohle. Se eme. Haeba u khathala, fokotsa lebelo, empa u 'ne u sisinyehe.

Moralo oa Mahareng: 'Linako tse Fetohang'

Tsepamisa maikutlo: Bokhoni ba Aerobic.

• Sebopeho: Lipotoloho tse 4 tsa [metsotso e 5 Ho Rowing / 2 mets Phomolo e Mahlahahlaha].

• Matla: Nakong ea metsotso ea 5, eketsa sekhahla sa hau sa stroke ho 24-26 SPM. Nakong ea phomolo, palama hanyenyane.

Morero o tsoetseng pele: 'The HIIT Blaster'

Tsepamiso ea maikutlo: Matla a Anaerobic le Ho Chesoa ha Mafura.

• Sebopeho: Lipotoloho tse 10 tsa [metsotsoana e 30 MAX boiteko / metsotsoana e 30 Phomolo].

• Matla: Ena ke lebelo la lebelo le felletseng. Sepheo sa 30+ SPM. Sena se etsa hore 'afterburn' e be le phello, ho boloka metabolism ea hau e phahame lihora tse ngata.

Ntlafatsa Lisebelisoa tsa Hau: Boikoetliso bo tsoetseng pele bo hloka mochini o tsitsitseng o ka sebetsanang le matla a phatlohileng. Sheba mosebetsi oa rona o boima Mechini ea ho soka sekepe e etselitsoeng ts'ebetso e phahameng haholo.

4. Ho Lekola le ho Lekola Khatelo-pele

U ke ke ua ntlafatsa seo u sa se lekanyeng. ea Sejoale-joale ea Rowing Mechini e tla e na le li-monitor tse fanang ka boitsebiso bo bongata.

Melemo ea Bohlokoa ea ho Shebelloa

1. Nako ea ho arohana (/ 500m): Ena ke lebelo la hau la 'nete. E u bolella hore na ho tla nka nako e kae ho kolopa limithara tse 500 ka lebelo la hao la hona joale. Shebella nomoro ena ho etsa bonnete ba hore ha u 'fete' ho elella qetellong ea boikoetliso.

2. Stroke Rate (SPM): Boloka sena se laoloa. Sekhahla se holimo ha se kamehla se leng betere. Baroki ba sebetsang hantle ba ka hlahisa matla a phahameng ka sekhahla se tlase sa stroke.

3. Lebelo la Pelo: Ho ea ka Mayo Clinic , koetliso libakeng tse fapaneng tsa lebelo la pelo e fana ka liphello tse fapaneng.

• Fat Burn Zone: 60-70% ea Max HR.

• Cardio Zone: 70-80% ea Max HR.

Pro Tip: Boloka tlaleho ea koetliso. Rekota limithara tsa hau tse kolokileng le nako e tloaelehileng ea ho arola. Ho bona linomoro tsena li ntlafala ka mor'a libeke ke ntho e susumetsang haholo.

Qetello

Ho eketsa liphetho tsa hau mochining oa ho soka sekepe ha se taba ea ho hula ka thata kamoo u ka khonang letsatsi le leng le le leng. E mabapi le ho khetha leano le nepahetseng : ho futhumala hantle, ho tseba tatellano ea stroke, le ho fetola matla a hau a ho ikoetlisa.

Ka ho latela melao-motheo ena, o fetola seketsoana sa hau ho tloha sesebelisoa se bonolo ho se etsa sistimi e felletseng ea koetliso.

Na u itokiselitse ho sutumelletsa meeli ea hau? Netefatsa hore o na le lisebelisoa tse nepahetseng bakeng sa mosebetsi. Batla lethathamo la rona la tse shebaneng le ts'ebetso Mechini ea Rowing ho fumana molekane ea phethahetseng bakeng sa leeto la hau la boikoetliso.

Lipotso tse atisang ho botsoa (FAQ)

P: Ke lokela ho sebelisa mochini oa ka oa ho soka sekepe hangata hakae ho bona liphetho?

A: Bakeng sa liphetho tse bonahalang, ikemisetse ho ba le linako tse 3 ho isa ho tse 4 ka beke, tse nkang metsotso e 20 ho isa ho e 30 e le 'ngoe. Ho lumellana ho bohlokoa ho feta linako tse ling tsa marathon.

P: Na ho soka sekepe ho tla ntša kotsi mokokotlong oa ka?

A: Ha ea lokela. Hangata bohloko ba morao bo tsoa ho sebopeho se futsanehileng (ho pota mokokotlo) kapa ho beha khanyetso e phahameng haholo. Tsepamisa maikutlo ho hohela mokokotlo oa hau le ho boloka mokokotlo oa hau o otlolohile.

P: A na nka haha ​​mesifa mochining oa ho soka sekepe?

A: Ho joalo. Ho soka sekepe ke boikoetliso ba ho hanyetsa. Ka ho eketsa 'drag factor' le ho etsa 'power strokes' (li-drive drives), u ka haha ​​​​matla maotong, mokokotlong le mahetleng.

P: Ke tseba joang haeba foromo ea ka e nepahetse?

A: Rekota video ea ha u soka u le ka thoko. E bapise le livideo tsa thupelo ho tsoa ho litsebi. Haeba matsoho a hao a otla mangole, kapa o sekametse morao haholo, fetola nako ea hau.