Ungakukhetha njani oyena Msebenzi uBaselweyo kwiNzululwazi: IiNzuzo zoomatshini bokubhexa

Kwihlabathi lokufaneleka, iintsingiselo ziza kwaye zihambe. Ngomnye unyaka ziipleyiti zokungcangcazela, kolandelayo ziintsimbi ezinxitywayo. Kodwa umatshini wokubheqa uhlala ungowona usisiseko kwizindlu zamaphenyane kunye neendawo zokujima isithuba esingaphezu kwenkulungwane. Ngoba? Kuba iyasebenza.

Noko ke, ukuphinda kuqalwe ukubheqa akuyontsomi nje; ixhaswa yinzululwazi yale mihla yezemidlalo. Xa uhlalutya i-biomechanics kunye nemfuno yefiziyoloji, ukubheqa kugqama njengeyona ndlela yoqeqesho ephezulu.

Kolu dive lunzulu, siphonononga iSayensi yokuRowing ukuchaza ngokuthe ngqo ukuba kwenzeka ntoni emzimbeni wakho ngexesha lokubetha kwe-stroke kunye nendlela ekuphucula ngayo ukuqina kwakho ngokukhawuleza kunawo nawuphi na omnye umatshini.

1. IBiomechanics: Ayisiyo 'uSuku lweArm'

Ingcamango ephosakeleyo eqhelekileyo yeyokuba ukubheqa kukulolonga umzimba ophezulu. Ukuba uyenza ngokufanelekileyo, oko akunakuba kude nenyani.

Ngokutsho kwe-American College of Sports Medicine, i-stroke yokugwedla efanelekileyo yintshukumo yemisipha elungelelanisiweyo eyaziwa ngokuba 'yi-Kinetic Chain.' Amandla aveliswa ukusuka emhlabeni ukuya phezulu.

Umthetho we-60-30-10

Ukwandisa iiNzuzo zoomatshini bokuRowing , umzamo kufuneka usasazwe ngolu hlobo lulandelayo:

• Imilenze ye-60%: I-drive iqala ngokutyhala okukhulu ukusuka kwi-quadriceps kunye ne-glutes (ezona zihlunu zomzimba).

• I-30% I-Core / Umzimba: Amandla adluliswa nge-core eqinile, edibeneyo njengoko uxhomekeke kwiinqumlo.

• Iingalo ze-10%: Iingalo zigqiba intshukumo, zitsalela umqheba kwi-sternum.

Ngenxa yokuba ibandakanya ikhonkco elingasemva (umva womzimba) kunye nekhonkco langaphambili (phambi komzimba) ngaxeshanye, ukukhwela inqanawa kugaya imicu yemisipha emininzi ngesekhondi kunokukhwela ibhayisekile okanye ukubaleka.

2. Ukulungelelaniswa kwentliziyo: I-VO2 Max Booster

Intliziyo yakho ayazi ukuba ukuwuphi umatshini; iyayazi imfuno kuphela. Kwaye ukubheqa kudala imfuno enkulu.

Xa uthelekisa i-Rowing vs. Cardio Equipment njengebhayisekile emileyo, umahluko ulele ekuhanjisweni kwegazi. Ngebhayisikili, intliziyo impompa igazi ngokuyinhloko emilenzeni. Kumbhexeshi, intliziyo ifanele impompoze igazi elineoksijini liye emilenzeni, emqolo nasezingalweni zonke ngaxeshanye.

Isiphumo?

Oku kunyanzela intliziyo ukuba impompoze ngamandla kwaye ngokufanelekileyo, okukhokelela kuphuculo olukhawulezayo kwi -VO2 Max (ubuninzi be-oksijini enokusetyenziswa ngumzimba wakho). Ubukhulu be-VO2 buthetha ukuba ungasebenza nzima ixesha elide ngaphandle kokubethwa ngumoya.

Phucula iCardio yakho: Fumana ukuxhathisa okugudileyo okucela umngeni kwisantya sentliziyo yakho. Jonga ingqokelela yethu ye Oomatshini bokubhexa.

3. Amandla Adibana Nonyamezelo

Uninzi lwezixhobo zomthambo zahlula ezi ndidi zimbini: ii-treadmills zokunyamezela, ii-barbells zokomelela. INzululwazi yokuBhexa iyawuvala lo msantsa.

Umba Wokuchasa

Nokuba usebenzisa umbhexeshi wamanzi okanye emoyeni, ukuxhathisa kudla ngokuba 'isokinetic.' Oku kuthetha ukuba ukuxhathisa kuhambelana nomzamo wakho.

• Ukutyhala kakhulu: Okukhona umoya okanye ukuxhathisa kwamanzi kuveliswa.

• Umphumo: Oku kufuna ukuveliswa kwamandla (Amandla) ngokuphindaphindiweyo ngexesha (Ukunyamezela).

Le ndibaniselwano ikhethekileyo ikhokelela 'kukunyamezela kwemisipha' - ukukwazi kwemisipha yakho ukusebenzisa amandla ngokuphindaphindiweyo ngaphandle kokudinwa. Yiloo nto ababheqi besoloko benemizimba ebhityileyo, ecacileyo ngaphandle kobuninzi obugqithisileyo.

4. Ukutshiswa kweKhalori kunye nokulahleka kwaManqatha

Ukuba injongo yakho kukulawula ubunzima, ukusebenza kakuhle kungundoqo. Ufuna ukutshisa inani eliphezulu leekhalori kwinani elincinci lexesha.

Amanani

Kuba ukubheqa kuthatha i-86% yobunzima bezihlunu zomzimba, kuneendleko eziphezulu ze-metabolic.

• Ngokutsho kweHarvard Health Publishing , umntu we-185-pounds unokutshisa malunga neekhalori ze-377 kwimizuzu nje ye-30 yokukhwela ngamandla.

• Oku kuthelekiseka nokubaleka ngesantya se-6-mph, kodwa ngaphandle kwempembelelo edibeneyo.

Ngaphaya koko, ukubhexa okuphezulu kuxhokonxa i-EPOC (Ukusetyenziswa kwe-Oxygen egqithileyo emva kokuzilolonga), eyaziwa ngokuba yi-'afterburn effect,' apho umzimba wakho uqhubeka nokutshisa iikhalori iiyure emva kokuzilolonga njengoko ululama.

5. ICandelo leNgqondo: Imeko yokuHamba

Ukomelela komzimba sisiqingatha nje senxaki. Ubume besingqisho be-rowing stroke-Bamba, Qhuba, Gqiba, UkuBuyisa-kudala umjikelo ophindaphindiweyo onokuthi ubangele imeko yokucamngca.

Ukunciphisa Ixhala

Ngokungafaniyo ne-treadmill, apho unokuhlala uhlengahlengisa isantya okanye ujonge isikrini, ukubheqa kufuna ugxininiso kwifomu. Oku kuqwalasela kunceda ukuqhawula uxhulumaniso kwiingcinezelo zemihla ngemihla. Isandi se-flywheel (ingakumbi ababheqi bamanzi) sibonelela 'ingxolo emhlophe' abathi abasebenzisi abaninzi bayifumane izolile, inciphisa amanqanaba e-cortisol ngelixa i-spiking endorphins.

Ukuqukumbela

Umatshini wokubheqa awuyiyo ipilisi yomlingo, kodwa ngokwesayensi sesinye sezona zixhobo zisebenzayo ezikhoyo ekusebenzeni komntu. Ngokubandakanya yonke i-kinetic chain, umngeni kwi-cardiovascular system, kunye nokutshisa iikhalori eziphezulu kunye nefuthe eliphantsi, linika isisombululo esipheleleyo sokufaneleka.

Ukuqonda iSayensi yokuRowing kuqinisekisa oko iimbaleki bezikwazile iminyaka: ukuba ufuna ukulunga, kufuneka uhlale phantsi utsale.

Ngaba ukulungele ukusebenzisa isayensi? Khetha umatshini ohambelana neenjongo zakho. Khangela eyethu inzululwazi Oomatshini bokubheqa ukuqalisa inguqu yakho.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ukubheqa kungcono kunokubalekela intliziyo yakho?

A: Zombini zibalaseleyo. Nangona kunjalo, ukukrola kubandakanya zombini izihlunu zomzimba ezingaphezulu kunye nezisezantsi, ezinokudala imfuno ephezulu ye-cardiovascular (izinga lentliziyo) kwindawo ephantsi ebonwayo xa kuthelekiswa nokubaleka.

Umbuzo: Ngaba ukubheqa kunokuthatha indawo yokuphakamisa iintsimbi?

A: Ingathatha indawo yokunyamezela ubunzima (i-reps ephezulu, ubunzima obuphantsi). Nangona kunjalo, ukomelela okuphezulu okukrwada (1-rep max), usafuna iintsimbi zesiNtu. Ukubheqa yeyona nto ifanelekileyo yokongeza kwindlela yokuphakamisa.

Q: Kuthatha ixesha elingakanani ukubona utshintsho ekubheqeni?

A: Ngoqeqesho oluhambelanayo (i-3-4 amaxesha ngeveki), abaninzi abasebenzisi babika ukuba baqaphele ukuqina okuphuculweyo kwiiveki ze-2 kunye noshintsho olubonakalayo ekubunjweni komzimba (i-toning) kwiiveki ze-4-6.

Umbuzo: Kutheni izandla zam ziba namadyunguza?

A: Oku kuqhelekileyo kwabaqalayo. Ngokuqhelekileyo kuthetha ukuba ubambe isibambo ngokuqinileyo. Khululeka ukubamba kwakho; xhoma umqheba ngeminwe yakho njengamagwegwe kunokuba uyikhame.