Kana iwe uchingoita imwe mhando yekudzidziswa, tinovenga kuityora kwauri, asi iwe uri kuzviita zvisizvo. Kuwedzera kurovedza muviri kumaitiro ako, semashandiro emuchina wekukwasva atiri kukudzidzisa izvozvi, kwakakosha pakusimba kwako kwese.
El muchinjikwa kudzidziswa Zvakakosha kudzivirira kukuvara uye kusimbisa tsandanyama dzausingashandisi kana uchiita basa rimwechete radzokororwa (sekumhanya kana kuchovha bhasikoro). Mutyairi anoita izvi zvakanyanya. Muviri wako wepamusoro (sechipfuva chako) wakasendamira mberi pabhasikoro, uye kukwasva kunovhura mhasuru idzi kumusoro uchisimbisa rutivi rwepashure rwemuviri wako (semusana wako uye kumashure kwemakumbo ako).
Rowing inokubvumirawo kuti uwedzere kusimba kwako pasina kuwedzera maitiro ako, izvo zvinonyanya kubatsira kudzivirira kukuvara. Uyezve, ndeimwe yemichina mishoma iyo inopa zvemoyo uye simba kudzidzisa mabhenefiti. Iwe unoshandisa 80% yemhasuru dzako paunenge uchikwasva, kureva, makumbo ako, iwo mamhasuru makuru mumuviri wako.
Rowing muchina kudzidzisa kuvandudza kumhanya
Kuti uve nekukurumidza pane mamwe maitiro ako, unofanirwa kukurumidza pamushini uyu. Idzi inguva dzekumhanya, saka nguva dzako dzekuparadzana dzinofanira kunge dziri 1:50 kana pasi.
- 100m mutsara, 30 sec kuzorora, dzokorora kashanu
- 150m mutsara, 45 sec kuzorora, dzokorora kashanu
- 200m mutsara, 60 sec kuzorora, dzokorora kashanu
- Maminitsi gumi nemashanu ekuzorora
- 200m mutsara, 60 sec kuzorora, dzokorora kashanu
- 150m mutsara, 45 sec kuzorora, dzokorora kashanu
- 100m mutsara, 30 sec kuzorora, dzokorora kashanu
Kudzidzira kusimbisa kuramba
Pano iwe unofanirwa kukwasva nesimba, asi kwete zvakanyanya kukurumidza. Kupatsanura nguva kunofanirwa kunge kuri maminetsi maviri uye kuderera kusvika kumagumo ekusundidzira kwega kwega.
- 1-Minute Row, 30-Second Zororo: Bata dhiraivha chinzvimbo (aka, gara kumashure kwemuchina nemakumbo ako akatwasuka) uye ita mafambiro emaoko paunenge uchizorora.
- Row 2 maminitsi, zorora 60 seconds (30 seconds kuzorora kwechokwadi; 30 seconds akabata nzvimbo yekutasva kumashure kwemuchina uchiita kurohwa kwemaoko uchizorora)
- 3 maminetsi mutsara, makumi mapfumbamwe kuzorora kwechipiri (90 masekonzi echokwadi kuzorora; 30 masekonzi akabata nzvimbo yekutasva kumashure kwemuchina uchiita kufambisa maoko uchizorora; masekonzi makumi matatu ekufamba kwemakumbo chete: maoko anogara akati twasa, kutwasanudza uye kukotamisa makumbo)
- Row 4 maminetsi, zorora 2 maminetsi (60 masekonzi ekuzorora kwechokwadi; 30 masekonzi akabata nzvimbo yekutasva kumashure kwemuchina uchiita kufambisa maoko uchizorora; masekonzi makumi matatu ekufamba kwemakumbo chete)
- 5 mutsara wemaminitsi
5 zvikanganiso zvakajairika zvatinowanzoita pamushini wekukwasva
muviri wakazara muchinjikwa kudzidziswa
Muchina uyu unotoshanda toni yemamhasuru, asi kurovedza muviri uku kunokuburitsa mazviri kune dambudziko chairo remuviri wakazara. Kurovedza uku ndiko kuzere pasuru. Iwe uchashanda yako musimboti, makumbo, uye maoko, wozoita imwe metabolic conditioning nemaburpees. Sorry in advance, asi muchatambura.
- Zviri nyore 5 maminetsi kudziya
- 10 matanda; 5 kusunda-ups + 5 kusunda-ups. Dzokorora 2 dzimwe nguva.
- 20 matanda; 10 reverse mapapu + gumi squat kusvetuka. Dzokorora 10 dzimwe nguva.
- 30 matanda; 10 burpees. Dzokorora 2 dzimwe nguva.
- 30 mitsara yechipiri; 30 yechipiri tafura. Dzokorora ka5.
- Dzokera kune kudzikama