Indlela yokukhetha iQhinga eliPhambili lokuQeqesha: Ukusebenzisa oomatshini bokugwedla ukunyusa ukusebenza

Ukuba ungumntu obalekayo, uyazazi iintlungu ze-shin splints. Ukuba ungumntu ophakamisa i-weightlifter, uyazi ukuqina kokulibaziseka kwe-muscle soreness (DOMS). Ukwenza intshukumo efanayo ephindaphindayo imihla ngemihla yindlela ekhawulezayo yokuya kwithafa-okanye okubi ngakumbi, ukwenzakala.

Ngena kwi -Cross-Training.

Uqeqesho olunqamlezayo lubandakanya ukubandakanya iintlobo ezahlukeneyo zokuzilolonga kwindlela yakho yokuphucula ukusebenza ngokubanzi kunye nokunciphisa ingozi yokulimala. Ngelixa ukuqubha kunye nokuhamba ngebhayisikile zikhetho ezidumileyo, oomatshini bokuRowing kwi-Cross-Training babonelela ngenzuzo ekhethekileyo: babonelela ngoqeqesho oluphezulu lwe-cardiovascular workout olubandakanya i-85% yezihlunu zakho ngaphandle kwempembelelo yokubetha komxhuzulane.

Kwesi sikhokelo, sivavanya indlela yokukhetha isicwangciso esifanelekileyo sokubheqa ukuxhasa umdlalo wakho ophambili kunye nokunyusa ukomelela kwakho ngokupheleleyo.

1. Indima yooMatshini bokuRowing kuQeqesho oluNxulumeneyo

Kutheni utshintshanisa izihlangu zakho zokubaleka kwisihlalo sokubheqa? Impendulo ikwi 'UkuBuyisa okuSebenzayo' nakwi 'Amaqela aChasayo eZihlunu.'

Ukwandiswa kweCardiovascular Endurance (VO2 Max)

Ukubheqa ngomnye wemithambo embalwa ecela umngeni kwiinkqubo zakho ze-aerobic (unyamezelo) kunye ne-anaerobic (amandla) ngaxeshanye. Ngokugcina isingqisho esizinzileyo kumqhubi wenqanawa, unyanzela intliziyo yakho kunye nemiphunga ukuba isebenze ngokufanelekileyo ukuhambisa ioksijini kuwo wonke umzimba, hayi nje imilenze.

Ukulungelelanisa Ukuqina Kwemisipha

• Iimbaleki/Abakhweli beeBhayisikile: Aba badlali badla ngokuba ngu-'Quad Dominant.' Oku kungalingani kunokukhokelela kwimiba yamadolo. I-rowing ibandakanya i -Posterior Chain (i-hamstrings, i-glutes, kunye ne-back back), inceda ukulungelelanisa amandla omlenze kunye nokuzinzisa umlenze.

• Abasebenzi beOfisi: Kulabo bahlala imini yonke, ukukhwela kuvula isifuba kwaye kuqinise umqolo ongaphezulu (i-lats kunye ne-rhomboids), ukulungisa ukungahambi kakuhle.

Ukuqonda iNgcali: Ngokutsho kweHarvard Health Publishing, ukukhwela inqanawa kuyasebenza kuba iqokelela izihlunu ezingalweni, emilenzeni, nasembindini, itshisa iikhalori ezininzi ngeyure kunokukhwela ibhayisekile ngesantya esiphakathi.

2. Ukudibanisa ukuRhwa kunye nezinye iiFom zoQeqesho

Ukufumana okuninzi kokuSebenzisa koomatshini bokuRowing , akufuneki ukroqe nje ngokungacwangciswanga. Kufuneka udibanise ngobuchule.

Iimbaleki zokomelela (Ii-Weightlifters/CrossFit)

• Ukuzifudumeza: Sebenzisa umbhexeshi kangangemizuzu emi-5 ukuya kweli-10 ukunyusa ubushushu bomzimba kwaye uhlanganise amalungu esinqe namagxa phambi kokuba ubambe intsimbi.

• Umgqibi: Emva kweseshoni yokuphakamisa enzima, yenza i-500m sprint. Oku kugungxula i-lactic acid kwaye yonyusa imeko ye-metabolic.

Iimbaleki zoNyamezelo (Iimbaleki/Abakhweli beebhayisikile)

• Usuku 'Gcina Amadolo Akho': Faka endaweni yomgama omde omnye ngeveki ngemizuzu engama-45 yomqolo ozinzileyo. Ufumana izibonelelo zesantya sentliziyo ezifanayo njengokubaleka, kodwa ngefuthe elinguziro kumalungu akho.

• Isisombululo seMozulu: Xa kunetha okanye kunekhephu, umbhexeshi uyakuvumela ukuba ugcine umthamo woqeqesho lwakho ngaphakathi.

3. Ubuchwephesha kunye noKuchasa: Ubungakanani obunye abufanelanga bonke

Xa usebenzisa i-rower kuqeqesho olunqamlezileyo, ubuchule bakho bunokutshintsha kancinci ngokuxhomekeke kwiinjongo zakho. Ngaphaya koko, ukuqonda iindidi zoomatshini bokugwedla kubalulekile 'kwimvakalelo' yomthambo.

ULungiselela iMidlalo Yakho

• Iimbaleki: Gcina izinga lokubetha liphezulu (24-28 SPM) ukulinganisa inguqu ekhawulezayo yokuqhuba i-cadence.

• Abaphakamisi: Sebenzisa ukuchasana okuphezulu (i-drag factor) kunye nesantya esisezantsi sokubetha (18-22 SPM) ukugxila kwisicelo samandla esiqhumayo, esifana ne-deadlift.

Ukuma okuchanekileyo

Nokuba uthini na umdlalo wakho, iziseko zihleli:

1. Qhuba ngemilenze: I-60% yamandla ivela emilenzeni.

2. Jinga umzimba: i-30% iphuma kwi-core swing.

3. Tsala ngeengalo: I-10% isuka ekutsaleni kwengalo. Kuphephe 'ukuvula' kwangethuba—ungabuyeli ngasemva de imilenze yakho yolulwe ngokupheleleyo.

4. Ukwenza iSicwangciso sakho soQeqesho olunqamlezileyo

Ukhetha njani olona cwangciso lulungileyo? Nantsi imizekelo emibini yendlela yokudibanisa yethu Oomatshini bokubhexa kwisiqhelo seveki.

Isicwangciso A: Uncedo loMbaleki (Injongo: Impilo edibeneyo)

• NgoMvulo: Qhuba (izithuba)

• NgoLwesibini: Uqeqesho lwamandla

• NgoLwesithathu: Ukubhexa (imizuzu engama-40 ubume obuzinzile-Ummandla wesi-2 wezinga leNtliziyo)

• NgoLwesine: Baleka (Tempo)

• NgoLwesihlanu: Ukuphumla okanye iYoga

• NgoMgqibelo: Ukubaleka ixesha elide

• NgeCawe: Phumla

Isicwangciso B: Imbaleki yeHybrid (Injongo: Amandla kunye noNyamezelo)

• NgoMvulo: Ukuphakamisa kakhulu (Imilenze)

• NgoLwesibini: Ukubhexa (HIIT: 10 x 250m umgama omde)

• NgoLwesithathu: Ukuphakamisa kakhulu (Thala/Tsala)

• NgoLwesine: Umqolo woBuyiselo oLusebenzayo (imizuzu engama-20 ukukhanya)

• NgoLwesihlanu: ISekethe yoMzimba oPheleleyo

• NgoMgqibelo: Umsebenzi Wangaphandle (UkuHamba/Ukukhwela ibhayisekile)

• NgeCawe: Phumla

Ukuqukumbela

Uqeqesho olunqamlezayo alukho malunga nokukuphazamisa kumdlalo wakho ophambili; imalunga nokwakha umzimba okwaziyo ukunyamezela ukuze wenze ngcono.

Ngokukhetha ukubandakanya i-Rowing Machines kwi-Cross-Training , ufumana isixhobo esinamandla esakha amandla emiphunga, ukulungisa ukungalingani kwemisipha, kwaye unike amalungu akho ikhefu elifanelekileyo.

Ngaba ukulungele ukwahlula-hlula uqeqesho lwakho? Nokuba ufuna umbhexeshi womoya orhabaxa ngamaxesha athile okanye umbhexeshi ogudileyo wemagnethi ngeentsuku zokubuyisela, fumana ukulungelelana kwethu. Ikhathalogu yoomatshini bokubhexa.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ukubheqa kunokuthatha indawo yokubaleka ngokupheleleyo?

A: Ukuba injongo yakho kukufaneleka ngokubanzi, ewe. Nangona kunjalo, ukuba uqeqeshelwa i-marathon, kusafuneka ubaleke ukuya kwimeko yamathambo akho ngenxa yempembelelo. Ukubhexa kusetyenziswe kakuhle njengesongezelelo (ukubuyisela okusebenzayo) kunokutshintshwa ngokupheleleyo kubagijimi abakhuphisanayo.

Umbuzo: Ngaba ukubheqa kungenza imilenze yam ibe nkulu?

A: Akunakwenzeka. Ngoxa ukubheqa komeleza imilenze, ngokuyintloko ngumsebenzi wokunyamezela. Idala i-lean, i-muscle echaziweyo kunokuba ubuninzi obunxulumene ne-squatting enzima.

Q: Loluphi uhlobo lombhexeshi olulungele ukuqeqeshwa ngokunqamlezileyo?

A: Kuyaxhomekeka.

• I-Air Rowers: Eyona nto ingcono kwi-CrossFitters kunye ne-HIIT kuba ukuchasana kulinganisa ngomzamo wakho.

• I-Magnetic Rowers: Eyona nto ingcono kwiimbaleki ezenza iiseshini ezinde nezizinzileyo zokubuyela kuba zizolile kwaye zigudile.

Umbuzo: Ndibulinganisa njani ukuqina kumbheqi?

A: Sebenzisa 'Ixesha lokwahlula' (/500m) kwimonitha. Ikunika ingxelo ngoko nangoko ngesantya sakho. Kungenjalo, ukunxiba isikhangeli sesantya sentliziyo kukuvumela ukuba uhlale kwindawo ezithile zoqeqesho (umzekelo, uMmandla wesi-2 wokubuyisela, uMmandla wesi-4 wokubaleka).