Makina oyendetsa ndiwo njira yabwino kwambiri yopezera masewero olimbitsa thupi a cardio pamene akugwira thupi lonse. Ndizovuta kwambiri, zomwe ziri zogwiritsira ntchito zolimbitsa thupi, ndipo, ngati zakhala bwino, mungathe kukhala ndi zovuta zambiri zokhala ndi chiopsezo chachikulu chovulaza .
Kupalasa ntchito pafupifupi gulu lililonse la minofu kuphatikizapo miyendo, mikono, mmbuyo, ndi pachimake pamene imapirira kupirira mumtima ndi m'mapapu.
Ndipotu, kafukufuku wina wofalitsidwa mu TRENDS mu Sport Sciences akusonyeza kuti timagwiritsa ntchito mpaka 70% ya minofu yathu poyendetsa. Mutha kuona chifukwa chake ngati muyang'ana kuyendayenda komwe kumayambira kuchokera kumapazi anu ndikuyendetsa manja anu mzere uliwonse.
Anthu ambiri amasiya makina oyendetsa masewera olimbitsa thupi, osadziŵa momwe angawagwiritsire ntchito kapena momwe angapezere masewera olimbitsa thupi. Ena amaganiza kuti makina oyendayenda amangokhala thupi lapamwamba koma, musamaganize, miyendo yanu imagwira ntchito molimbika panthawi yopuma.
Ubwino
- Ndizochita masewera olimbitsa thupi, omwe ali ophweka pa ziwalo ndi maphunziro akuluakulu a ntchito zina.
- Zimagwira thupi lonse.
- Zimapangitsa mphamvu yamtengo wapatali .
- N'zosavuta kugwiritsa ntchito.
- Zimatengera malo ocheperapo kusiyana ndi makina ena, omwe ndi abwino kwa zochitika zapanyumba .
- Mumamanga minofu mukamagwira ntchito pa cardio yanu.
- Ikhoza kusintha kusintha kwanu.
Mmene Mungagwiritsire Ntchito Mpaka Wolima
Mfungulo ndi kuyendayenda ndiko kumvetsa kayendetsedwe ka malo ndi maudindo osiyanasiyana omwe muli nawo pamene mukugwedeza.
Zili zovuta kwa ife mawonekedwe oipa ngati mulibe malangizo omwe angapangitse ntchito yopanga zovuta komanso zomwe zingathe kuvulaza.
The Rowing Motion
- Chikoka - Ichi ndi chiyambi cha kayendetsedwe komwe mumakhala wamtali pamakina oyendetsa ndi manja anu molunjika, kubwerera kumanja, mawondo ndi mabotolo. Kuchokera pa malowa, gwiritsani ntchito makoswe anu kuti musweke mapewa anu ndikugwedeza maziko anu. Izi zidzateteza kutsika kwanu.
- The Drive - The Drive ili ndi dongosolo la kayendedwe ka thupi. Inu mumayambira Dalaivala mwa kukankhira ndi miyendo yanu pamene mukugwedezeka ndikugwirizanitsa. Pamene miyendo yanu ili yolunjika, yaniyeni m'chiuno ndipo khulupirirani mpaka madigiri 45. Kupita kotsiriza kumachokera mmanja mwanu pamene mukukoka chigwirizano kumbali yanu, pafupifupi masentimita angapo pamwamba pa batani lanu.
- Zomalizira - Kuti mutsirizitse kusunthira, mukuchita kayendedwe komweko, kokha mwa dongosolo lokhazikika. Mukukweza mikono, kumangirira kumapeto, kubweretsa msolo pamapazi ndikuweramitsa maondo kuti mubwerere ku Catch phase.
Ganizilani ngati miyendo, m'chiuno, pamutu, mikono, kenako mubwerere pansi pakwerero.
Zolakwitsa Zonse
Zina mwa zolakwika zambiri zimaphatikizapo:
- Osagwiritsa ntchito maziko anu pa galimoto - Musanayambe kubwerera mmbuyo ndi miyendo yanu, onetsetsani kuti maziko anu akugwira ntchito. Apo ayi, mutha kuyenda pamaguno m'malo mwa miyendo yanu.
- Kupitiliza kumbuyo - Vuto linanso likuzungulira kumbuyo ndikukumana patsogolo, ndikuyika kusokonezeka kumbuyo ndi m'mapewa.
- Kuguguda mawondo poyamba pakumaliza - Mukamatsatira dongosolo lomaliza la - Zida, ziuno, torso ndiyeno mawondo - mumatha kulowa mwamphamvu. Kuguguda maondo kumasintha nthawi yoyendetsa komanso kuyendetsa bwino.
Kuwongolera Zipangizo Zamagetsi
Chinthu china chofunika pa makina oyendetsa ndikuti ndi zophweka kupanga zojambula zosiyanasiyana zomwe zimakhudza magetsi onse.
Ngati ndinu oyamba, yambani ndi mphindi khumi, pang'onopang'ono kuwonjezera nthawi sabata iliyonse pamene mumagwiritsa ntchito kayendetsedwe kake. Mungathe kuchita nokha kapena kuwonjezera pa mapeto anu a cardio Workout.
Mwinanso mungafunike kudzidziwitsa ndi chinsalu cha rower wanu. Makina oyendetsa aliyense adzakhala ndi mawonekedwe osiyana, koma zinthu zofunika kuziganizira ndi monga:
- Ndi nthawi yochuluka bwanji yomwe mwakhala mukugwedeza.
- Nthawi yanu yopatulidwa - Kapena zimatengera nthawi yotani mamita 500.
- Mtunda wapita mamita.
- Kukwapula pamphindi - Ndijambuko zingati zomwe mumachita pamphindi zimadalira mtundu wa makina oyendetsa ntchito omwe mumagwiritsira ntchito komanso mphamvu yanu.
Chitsanzo chophunzitsira
Chotsatira chotsatira ndi zovuta zojambula zojambulajambula zomwe zili zabwino kwa oyamba kumene. Ndi yochepa ndipo imakulolani kuti muyang'ane pa mawonekedwe anu pamene mukukhala ndi mphamvu zochepa kuti muthe kumverera kwa makina.
- Mphindi 5 : Kutenthetsa mofulumira, pogwiritsa ntchito kupweteka kwapakati, kumverera kuti mtima wanu ufike pamtunda komanso pafupi 3-4 pa Zochitika Zowonjezereka (PE).
- 300 Mamita : Tsopano, wonjezerani majeremusi pamphindi kuti muyambe kuyenda mofulumira. Ndiwo Mzere wachisanu kapena wachisanu ndi chimodzi pakuwona kuti mukuyesera kapena kupuma pang'ono.
- Mphindi 2 : Pewani pansi ndikugwedeza mpweya wanu pochepetsa miyendo yanu pamphindi. Mwinanso mungafunikire kupumula kwathunthu kapena mungogwiritsa ntchito miyendo yanu kuti mubwerere ndikubwerera.
- 300 Mamita : Apanso, yonjezerani kukwapula kwa mphindi kuti mubwerere ku msinkhu wothamanga wa mamita 300.
- Mphindi 2 : Apanso, pang'onopang'ono kuti mutenge mpweya wanu.
- 300 Mamita : Pa kutambasula kotsiriza, kuonjezerani kukwapula pa miniti yochulukirapo kwambiri kuti mugwire ntchito pa Nambala 7 yomwe mukuganiza kuti mukuyesera.
- Mphindi 5 : Koperani pafupipafupi ndipo mutsirizitse ntchito yanu.
Mukhozanso kudzipangira nokha ntchito. Ikani zolinga zanu pamtunda, nthawi ndi / kapena mwamphamvu. Pano pali malingaliro ochuluka a ntchito yogwiritsira ntchito makina.
Amene sayenera kugwiritsa ntchito makina opangira mawindo
Makina oyendetsa si onse. Onetsetsani kuti muwone dokotala poyamba ngati muli ndi ululu wamtundu wochepa kapena wovulala. Kugwiritsira ntchito makina oyendayenda kungapangitse vutoli kapena kuvulaza ena.
> Chitsime:
> MACGORZATA O, KRZYSZTOF K, MAGDALENA Z. Zomwe zimayambitsa zamoyo. YAM'MBUYO YOTSATIRA MITU YA NKHANI 2015; 2 (22): 61-69.