Ungabakhetha njani oomatshini bokukrola abaBagqwesileyo: IiNzuzo eziPhezulu zeMpilo ezi-5 koomatshini bokukrola

Kwihlabathi elixineneyo lezixhobo zokuzilolonga, iintsingiselo ziyafika zihambe. Kodwa umatshini wokuRowing (okanye i-ergometer) uye walunyamezela uvavanyo lwexesha, usuka kwisixhobo soqeqesho lwabagwexi abakumgangatho ophezulu ukuya kwisiseko sendawo yokuzivocavoca yasekhaya kwihlabathi liphela.

Kutheni kukho ukwanda kokuthandwa? Ngenxa yokuba iyasebenza.

Xa uthatha isigqibo sokutyala ixesha lakho kunye namandla akho, ufuna eyona nzuzo iphezulu kutyalo-mali. Nokuba ungumqali okanye imbaleki enamava, izibonelelo zefiziyoloji zokubheqa azinakuthelekiswa nanto. Kweli nqaku, singena kwisayensi emva kokuba kutheni ukukhetha umbhexeshi kunokuba sesona sigqibo silungileyo kwimpilo yakho.

1. Ukuzilolonga okugqibeleleyo koMzimba ogcweleyo

Eyona mbono ixhaphakileyo malunga nokubheqa kukuba 'kukuzilolonga kwengalo.' Enyanisweni, yeyona nto inamandla okulungisa umzimba wonke.

Umthetho we-86%.

Ngokophononongo olwenziwa liZiko leMidlalo leNgesi, ukubheqa kudlala i- 86% yezihlunu zomzimba wakho . Ngokungafaniyo nebhayisekile emileyo (egxininisa kwiiquads kunye namathole), ukubheqa kufuna inzame elungelelanisiweyo ukusuka:

• Imilenze (i-60% yamandla): I-quads, i-hamstrings, kunye ne-glutes iqhuba i-stroke.

• I-Core (30% yamandla): Izisu kunye ne-obliques zinzisa i-torso yakho.

• Umzimba oPhezulu (i-10% yamandla): I-Lats, i-rhomboids, amagxa kunye ne-biceps igqiba ukutsalwa.

Olu nxibelelwano lubanzi luthetha ukuba uyakha amandla kwikhonkco lakho elingasemva (umva womzimba) ngelixa kwangaxeshanye usebenza ikhonkco lakho langaphambili, udala i-balanced, i-physique esebenzayo.

Phonononga iGear: Ukuze ube namava oku kudibana komzimba wonke, udinga izixhobo ezibonelela ngokuxhathisa okugudileyo. Jonga ingqokelela yethu ye Oomatshini bokuRowuna abaBagqwesileyo abayilelwe ukusebenza kwe-ergonomic.

2. IMpilo ye-Cardiovascular Superior

Ukubheqa kwahlukile kuba ngumsebenzi we-aerobic ofuna ukomelela. Le ndalo imbini inyanzela intliziyo yakho ukuba isebenze nzima ukumpompa igazi kuwo onke loo maqela asebenzayo ezihlunu.

Impilo yentliziyo kunye nokunyamezela

Ukubheqa rhoqo kwandisa i-VO2 Max yakho -elona xabiso liphezulu leoksijini enokusetyenziswa ngumzimba wakho ngexesha lokuzilolonga. I-VO2 Max ephezulu ihambelana nempilo engcono yentliziyo kunye namandla. Kuba ukwazi ukulawula isantya, ukubheqa kufanelekile kuwo onke amanqanaba okuqina.

• I-Steady State: Ixesha elide, ukukhwela isingqisho kuphucula ukunyamezela kwentliziyo.

• I-Sprints: Ukugqabhuka okufutshane, okuqhumayo kuphucula umthamo we-anaerobic.

3. Ukulawulwa kobunzima kunye neCalorie Burn

Ukuba injongo yakho kukwehla kobunzima bomzimba, umatshini wokubheqa liqabane eloyikekayo. Ngenxa yokuba iqesha amaqela amaninzi emisipha, imfuno yamandla iphezulu kakhulu.

I-Calorie Equation

Ngokuxhomekeke kubunzima bakho kunye nobukhulu bakho, unokutshisa phakathi kwe- 600 ukuya kwi-900 yeekhalori ngeyure kwi-rower. Oku kuthelekiseka nokubaleka ngesantya esikhawulezayo, kodwa ngaphandle kwempembelelo edibeneyo.

Ngaphaya koko, ukubheqa okuphakamileyo kubangela isiphumo se-EPOC (Ukusetyenziswa kwe-Oxygen ngokugqithisileyo emva kokuzilolonga). Oku kuthetha ukuba umzimba wakho uyaqhubeka nokutshisa iikhalori iiyure emva kokuba uphumile kumatshini njengoko usebenza ukuchacha.

4. Impembelelo ephantsi, umvuzo ophezulu

Esinye sezona zithintelo ezinkulu zokuzilolonga ziintlungu zamalungu. Ukubaleka okanye ukutsiba kunokuba nenkohlakalo emadolweni nasemaqatheni.

Ukugcina Amalungu Akho

Ukubheqa ngumthambo ovaliweyo , okuthetha ukuba iinyawo zakho zihlala zinxibelelana neepadi zeenyawo. Akukho nkothuko yempembelelo. Oku kuwenza ube ngowona msebenzi ufanelekileyo:

• Iintsuku zokubuyisela ezisebenzayo.

• Abantu abane-arthritis.

• Ukuvuselelwa emva kokulimala.

Ingcebiso yokuLondoloza: Ukugcina istroke yakho igudile kwaye ingenampembelelo, qinisekisa ukuba isixhobo sakho sikwimo ephezulu. osisiseko Ukugcinwa komatshini wokuRowing , njengokusula i-monorail kunye nokujonga ioli ye-chain, iqinisekisa ukuba ukunyakaza kuhlala kumanzi kwaye kukhuselekile kumalungu akho.

5. Impilo yengqondo: Ukucamngca 'Swoosh'

Impilo yomzimba inxulunyaniswe ngokungenakuhlukaniswa nokuba sempilweni yengqondo. Ukubheqa kubonelela ngenzuzo eyodwa ngokwasemoyeni abangenayo abanye oomatshini: Isingqisho.

Ukuphelisa Uxinzelelo

Ubume obuphindaphindiweyo be-stroke-Bamba, Qhuba, Gqiba, Ukubuyisela-kunokucamngca nzulu. Isandi se-flywheel (ingakumbi emanzini kunye nabaqhubi beenqwelomoya) sidala umphumo wengxolo emhlophe enceda ukuvala iziphazamiso.

Ngokutsho kweHarvard Health Publishing, umthambo we-rhythmic aerobic unciphisa iihomoni zoxinzelelo njengeadrenaline kunye ne-cortisol ngelixa uvuselela ukuveliswa kwee-endorphins, izinyusi zemo yendalo yomzimba.

Ukuqukumbela

Xa ukhetha ukukrola, ukhetha ukusebenza kakuhle. Ukhetha umthambo owomeleza intliziyo yakho, uqingqe izihlunu zakho, ukhusele amalungu akho, kwaye ucoce ingqondo yakho—konke kwiseshoni enye.

Nokuba unemizuzu eli-15 okanye iyure, umatshini wokubheqa uzisa iziphumo ezinokuhambelana nezinye izixhobo.

Ngaba ukulungele ukutshintsha inkqubo yakho? Bhrawuza ukhetho lwethu lweprimiyamu Oomatshini bokubhexa kwaye ufumane imodeli egqibeleleyo yokubambelela kwindawo yokuzivocavoca yasekhaya.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ukubheqa kundinika umva omkhulu?

A: Akunakwenzeka. Ngaphandle kokuba uziqeqeshe njenge-sprinter ye-Olimpiki kwaye utya i-calorie surplus enkulu, ukukrola kuya kwakha izihlunu ezibhityileyo kunye nenkcazo, kuphuculwe ukuma kwakho kunokukwenza ube mkhulu.

Umbuzo: Ngaba ukubheqa kungcono kunokubaleka?

A: Kubantu abaninzi, ewe. Ukubheqa kutshisa umlinganiselo ofanayo weekhalori kodwa ngempembelelo enguziro kumalungu, oko kuyenza ibe lukhetho oluzinzileyo lokufaneleka kwexesha elide xa kuthelekiswa neempembelelo eziphezulu zepavumente ebalekayo.

Umbuzo: Ndingabheqa yonke imihla?

A: Ewe, kuba kunempembelelo ephantsi, ukubheqa imihla ngemihla kukhuselekile. Nangona kunjalo, phulaphula umzimba wakho. Ukutshintshana phakathi kweeseshoni ezinzima kunye nemigca yokubuyisela ukukhanya yindlela efanelekileyo yokuthintela ukugqithisa.

Umbuzo: Ngaba ukubheqa kutshisa isisu?

A: Ewe. Ngelixa ungakwazi 'ukunciphisa amanqatha' amanqatha, ukutshiswa kwekhalori ephezulu yokubheqa kunegalelo ekulahlekeni kwamafutha ngokubanzi. Idityaniswe nokubandakanyeka okuphambili kwe-stroke, oku kunceda ukuveza i-midsection ebhityileyo ngokuhamba kwexesha.