Ungawusebenzisa Kanjani Umshini Wokugwedla Ukusebenza Ngcono Kwe-Cardio

-Delile

• Kumiswa kukhodi Ideshibhodi Yomshini Wokugwedla
• Ukushaywa Ngemizuzu Ngomzuzu (SPM)
• Isikhathi Sokuhlukanisa
• Inkinobho Yesikhathi
• Inkinobho Yebanga
• Isikhathi
• Amamitha
• Isamba samamitha
• Isikhathi Esiphelele
• Amakhalori Aphelele
• Buyekeza kwe-

Umgwedli uwumshini engiwuthandayo we-cardio ngoba ungakwazi ukuchoboza ama-calories kuwo futhi uqophe imisipha emhlane wakho, izingalo, i-abs, nemilenze. Kepha ukubopha ungazi ukuthi uwusebenzisa kanjani umshini wokugwedla ukuze ufunde zonke lezo zinombolo ezididayo esikrinini ngeke kwenze umzimba wakho ube nomusa. Ngakho ngaya ku-Annie Mulgrew, umqondisi wohlelo e-Cityrow, isitudiyo esingaphakathi endlini sokugwedla nokuziqeqeshela amandla eDolobheni laseNew York, ukuze nginqume ideshibhodi yomshini wokugwedla. Ngezansi, wephula kahle indlela yokusebenzisa umshini wokugwedla nokuthi asho ukuthini lawo ma-metric.

Uma usukulungele, nansi eminye imisebenzi yokugwedla nokuvivinya umzimba ukuze uzame:

• I-Ultimate HIIT Rowing Workout yeTotal-Body Toning
• Imizuzu engama-20 Ukujima Kokugwedla Komzimba Uphelele
• Ukuzivocavoca Komshini Wokugwedla Umzimba Okuzoguqula Umzimba Wakho
• Le Workout Yomshini Wokugwedla Owenza Phansi Ishisa Amakhemikhali Ngaphandle Kokuqinisa Umzimba Wakho

Kumiswa kukhodi Ideshibhodi Yomshini Wokugwedla

Ukushaywa Ngemizuzu Ngomzuzu (SPM)

I-speedometer yakho (efundeka ngama-25 ngenhla), ekhombisa inani lemivimbo (cabanga ngalezi reps zakho) ozenzayo ngomzuzu owodwa. Ephakeme ayingcono. (Lapha: Amaphutha wokugwedla asendlini ayi-7 okungenzeka ukuthi uyawenza.) Ngaso sonke isikhathi phokophela ukugcina i-spm yakho ingaphansi kwama-30-donsa kanzima bese ululama usendleleni futhi uzongena ngamamitha amaningi (cabanga ibanga elimbozwe ngamanzi) futhi usebenze imisipha eminingi ngesikhathi esincane.

Isikhathi Sokuhlukanisa

Isikhathi esikuthathayo ukugwedla amamitha angu-500 (okufunda u-5:31 ngenhla). Ithinteka ngejubane (spm) namandla (ukusunduza kwemilenze yakho ukunwebeka). Zama lokhu: Row 500 metres at 26 to 28 spm, bese uhlose ukugcina isikhathi esihlukanisiwe sokuhlukanisa imizuzu emibili. Ngemuva kwalokho yehlisa isilinganiso sakho siye ku-22 kuye ku-24 spm, bese ubona ukuthi ungakwazi yini ukusunduza kanzima ngokwanele ukugcina isikhathi esifanayo sokuhlukanisa.

Inkinobho Yesikhathi

Cindezela leli (ekhoneni elingezansi kwesokunxele) bese umcibisholo waphezulu noma phansi ukusetha isibali sikhathi ngamasekhondi angu-30. Cindezela inkinobho yesikhungo ubone ukuthi mangaki amamitha ongawagwedla kuleso sikhathi esinikeziwe. Zama ukuqedela amamitha amaningi kusikhawu ngasinye ngenkathi ugcina isilinganiso esifanayo se-spm.

Inkinobho Yebanga

Cindezela lokhu (ikhona elingezansi kwesokudla) bese kuba umcibisholo oya phezulu noma phansi ukuze usethe umgomo webanga ngamamitha angama-50. Bese ucindezela inkinobho yesikhungo bese ubona ukuthi kukuthatha isikhathi esingakanani ukumboza lelo banga nge-26 spm. Phinda ubuye wenze ibanga elifanayo ngesikhathi esincane.

Isikhathi

Lokhu kukhombisa ukuthi usugwedle isikhathi esingakanani noma-uma ukhethe inkinobho yesibali-sikhathi ukuthi usesele kangakanani ukugwedla. (Ngezansi ngakwesokunxele kwesikrini.)

Amamitha

Ngokufanayo, lokhu kuphakathi kokuthi ubugwedla kude kangakanani noma ukuthi kufanele ugwedle kude kangakanani (uma ukhethe inkinobho yebanga). (Ohlangothini lwesokunene lweBotton lwesibonisi.)

Isamba samamitha

Isamba sakho sebanga ngeseshini enikeziwe (Isikhungo esiphezulu sesibonisi.)

Isikhathi Esiphelele

Unesikhathi esingakanani umgwedli. (Ikhona eliphezulu kwesokunxele sesibonisi.)

Amakhalori Aphelele

Cabanga ngalokhu njengamandla owasebenzisayo emshinini (hhayi inani lamakholori owashisayo). Isibonelo, zama ukugwedla ngesilinganiso esingu-26 spm uze ufinyelele amakholori angu-10. Phumula, bese ugibela ngo-26 pm futhi, kodwa yehlisa isikhathi sakho sokuhlukanisa ukuze uthole amakhalori angu-10 ngesikhathi esincane. (Ikhona elingakwesokudla phezulu kwesibonisi.)

Ukulungele ukugwedla, kepha udinga ukuqondiswa okwengeziwe? Zama le vidiyo yokuzilolonga yokugwedla eshisa ikhalori evela e-CityRow.

Buyekeza kwe-