Yadda Ake Amfani da Injin Rowing Don Ingantacciyar Aikin motsa jiki na Cardio

Wadatacce

• Yanke Dashboard ɗin Injin Rowing
• Bugun bugun Minti (SPM)
• Lokacin Raba
• Maɓallin ƙidayar lokaci
• Maɓallin Nisa
• Lokaci
• Mita
• Jimlar Mita
• Jimlar Lokaci
• Jimlar Calories
• Bita don

Mai tuƙi shine injin cardio da na fi so saboda zaku iya murkushe adadin kuzari akansa kuma ku sassaka tsokoki a bayanku, makamai, ƙashi, da ƙafafu. Amma shiga ciki ba tare da sanin yadda ake amfani da injin keken kwale -kwale don karanta duk waɗancan lambobin masu rikitarwa akan allon ba ba za su yi wa jikinku wata ni'ima ba. Don haka sai na je Annie Mulgrew, darektan shirin a Cityrow, ɗakin motsa jiki na cikin gida da ƙarfin horo na ƙarfafawa a cikin New York City, don yanke allo na injin ƙera. A ƙasa, ta rushe daidai yadda ake amfani da injin kera da abin da duk waɗannan ma'aunin ke nufi.

Lokacin da kuka shirya, ga wasu motsa jiki na motsa jiki da motsa jiki don gwadawa:

• Ƙarshen HIIT Rowing Workout for Total-Body Toning
• Jimlar-Minti 20-Jiki-Jiki-Jiki-Ring Workout
• Jimlar Injin Ruwa na Jiki Wanda Zai Canza Jiki
• Wannan Aikin Motsa Kaya Mai Karancin Tasiri Yana Kona Cals Ba tare da Buge Jikinku ba

Yanke Dashboard ɗin Injin Rowing

Bugun bugun Minti (SPM)

Mitar saurin ku (wanda ke karanta 25 a sama), wanda ke nuna adadin bugun jini (la'akari da waɗannan maimaitawar ku) da kuke yi cikin minti ɗaya. Mafi girma ba shi da kyau. (A nan: Kuskuren Rowing na cikin gida guda 7 da Kila Kuna Yin.) Koyaushe burin ku kiyaye spm ɗinku ƙasa da 30-jawo da ƙarfi kuma ku murmure akan hanyar shiga-kuma zaku sami ƙarin mitoci (tunanin nesa rufe akan ruwa) kuma kuyi ƙarin tsoka. cikin kankanin lokaci.

Lokacin Raba

Adadin lokacin da zai ɗauki ku don yin layi na mita 500 (wanda ya karanta 5:31 a sama). Yana shafar saurin (spm) da iko (turawar kafafun ku zuwa tsawo). Gwada wannan: Row mita 500 a 26 zuwa 28 spm, kuma da nufin kiyaye daidaiton lokacin raba na mintuna biyu. Sa'an nan kuma sauke kuɗin ku zuwa 22 zuwa 24 spm, kuma duba idan za ku iya turawa sosai don kula da lokaci guda.

Maɓallin ƙidayar lokaci

Latsa wannan (ƙananan kusurwar hagu) sannan kibiya sama ko ƙasa don saita mai ƙidayar lokaci da tazarar daƙiƙa 30. Danna maɓallin tsakiya kuma duba mita nawa zaku iya jere a cikin adadin lokacin da aka bayar. Yi ƙoƙarin kammala ƙarin mita a kowane tazara yayin da kuke kiyaye ƙimar saƙo iri ɗaya.

Maɓallin Nisa

Latsa wannan (kusurwar hannun dama na ƙasa) sannan kibiya ta sama ko ƙasa don saita burin nisa da ƙarin mita 50. Sannan danna maɓallin tsakiya don ganin tsawon lokacin da za ku ɗauka don rufe wannan tazarar a 26 spm. Warke, sannan yi nisa iri ɗaya cikin ɗan lokaci kaɗan.

Lokaci

Wannan yana nuna ko tsawon lokacin da kuke tuƙi ko-idan kun zaɓi maɓallin saita lokaci-tsawon lokacin da kuka bari zuwa jere. (Ƙasan kusurwar hagu na nuni.)

Mita

Hakazalika, wannan shine ko dai nisan da kuka kasance kuna yin tuhume-tuhume ko nawa ne zaku iya yin layi (idan kun zaɓi maɓallin nesa). (Hannun hannun dama na nuni.)

Jimlar Mita

Jimlar nisan ku a kan wani zaman da aka bayar (Babban tsakiyar nuni.)

Jimlar Lokaci

Yaya tsawon lokacin da kuka kasance akan kwalekwale. (Saman kusurwar hannun hagu na nuni.)

Jimlar Calories

Yi la'akari da wannan a matsayin ƙarfin da kuke yi akan na'ura (ba adadin adadin kuzari da kuke kona ba). Misali, yi ƙoƙarin jere a ƙimar 26 spm har sai kun buga adadin kuzari 10. Ka huta, sannan jere a 26 spm sake, amma rage lokacin raba ku don ku iya samun adadin kuzari 10 cikin ƙasa da lokaci. (Saman kusurwar hannun dama na nuni.)

Kuna shirye don jere, amma kuna buƙatar ƙarin jagora? Gwada wannan bidiyon motsa jiki na caloric na motsa jiki daga CityRow.

Bita don