Umshini wokugaya uyisinqumo esihle kakhulu sokuthola umsebenzi omkhulu we- cardio ngenkathi usebenza wonke umzimba. Umthelela omncane, ophelele ekuzivocavoca ngezinkinga ezihlangene futhi, uma wenza kahle, ungathola ukuqeqeshwa okuhle ngokungenabungozi bokulimala .
Ukugubha kusebenza cishe wonke amaqembu omzimba kufaka imilenze, izingalo, emuva, kanye nomgogodla ngenkathi kudala ukukhuthazela enhliziyweni nasemaphaphu.
Eqinisweni, ukuhlolwa okukodwa okushicilelwe ku- TRENDS ku- Sport Sciences kusikisela ukuthi sisebenzisa kuze kube ngu-70% wemisipha yethu ngesikhathi sisuka. Ungabona ukuthi kungani uma ubheka ukunyakaza okuqala kusuka ezinyaweni zakho bese uhamba yonke indlela eya ezandleni zakho ngomugqa ngamunye.
Abantu abaningi badelela imishini yokugubha ejimini, bangaqiniseki ukuthi bangayisebenzisa kanjani noma bangathola kanjani ukuqeqeshwa okuhle. Abanye bacabanga ukuthi umshini wokugubha ungowomzimba ophezulu kodwa, ungenzi iphutha, imilenze yakho isebenza kanzima ngesikhathi sokusebenza ngokugwedla.
Izinzuzo
- Kuyinto yokusebenza okungekho emthonjeni, okulula kumajoyini nokuqeqeshwa okukhulu kweminye imisebenzi.
- Isebenza wonke umzimba.
- It ngcono amandla core .
- Kulula ukuyisebenzisa.
- Kuthatha isikhala esincane kunamanye imishini, ekulungele ukuvivinya ekhaya .
- Uyakha imisipha ngenkathi usebenzisa i-cardio yakho.
- Kungathuthukisa ukuguquguquka kwakho.
Indlela Yokusebenzisa Umshini Wokugubha
Isihluthulelo ngokugwedla ukuqonda ukunyakaza kanye nezikhundla ezihlukile ongenazo lapho ugwaza.
Kulula kithi ifomu elibi uma ungenayo imfundo engayenza ukuvivinya umzimba okuncane futhi kungenzeka ukulimala.
I-Moving Routing
- I-Catch - Lokhu kungukuqala kokunyakaza lapho uhlezi khona ubude emshinini wokugwedla ngezandla zakho ngqo, emuva emuva, emadolweni nasezintweni eziguquguqukayo. Kusukela kulesi sikhundla, sebenzisa i-lats yakho ukudonsa amahlombe akho phansi bese ubamba ingqikithi yakho. Lokhu kuzosiza ukuvikela emuva kwakho okuphansi.
- IDrayivu - IDrayivu ine-oda oluthile lokunyakaza komzimba. Uqala iDrayivu ngokusunduza ngemilenze yakho ngenkathi usabhaqa futhi uthola ingqinamba yakho. Uma imilenze yakho iqondile, ubophe ezinqulwini bese uhlezi emuva kuma-degree angu-45. Ukunyakaza kokugcina kuvela ezandleni zakho njengoba udonsa isibambo esivumelwaneni sakho, cishe ngamasentimitha ambalwa ngaphezulu kwenkinobho yakho yesisu.
- I-Finish - Ukuze uqedele ukuhamba, wenza ukunyakaza okufanayo, kuphela ekulandeleni okulandelanayo. Wena unweba izingalo, ubopha izintambo, ulethe i-torso phezu kwemilenze bese uguqa ngamadolo ukuze ubuyele esikhungweni seCatch.
Cabanga njengemilenze, izintambo, umgogodla, izingalo, bese ubuyela emuva ekhondweni endleleni.
Amaphutha ajwayelekile
Amanye amaphutha avamile kakhulu afaka:
- Ungasebenzisi inkinobho yakho ngesikhathi sokushayela - Ngaphambi kokuba uphendule emuva ngemilenze yakho, qinisekisa ukuthi umgqa wakho usebenza. Uma kungenjalo, usuqedile ukwenza ukuhamba ngezinyawo zakho esikhundleni semilenze yakho.
- Ukuzungeza emuva - Enye inkinga igoqa ngemuva bese iqhubekela phambili, ibeka ukucindezeleka ngemuva nangamahlombe.
- Ukuguqa ngamadolo kuqala ngesikhathi sokuqeda - Uma ulandela ukuhleleka okufanelekile kwe-Finish - Izikhali, iziqhumane, i-torso kanye namadolo - uyakwazi ukungena ngesigqi esiqinile. Ukuguqa ngamadolo kuqala kuguqula isikhathi sokuhamba nokusebenza.
Ukusebenza komshini wokuvusa
Enye into enkulu mayelana nomshini wokugwedla ukuthi kulula ukudala ukusebenza okuhlukahlukene okubhekiswe kuzo zonke izinhlelo zesistimu.
Uma ungumqali, qalisa ngemizuzu engaba ngu-10 yokudonsa, kancane kancane wanezela isikhathi ngesonto ngalinye njengoba ujwayele ukuhamba. Ungayenza yedwa noma uyifake ekugcineni kokusebenza kwakho kwe-cardio njalo.
Ungase futhi udinga ukuzijwayeza ngeskrini somgibeli wakho. Umshini ngamunye wokudonsa uzoba neskrini esihlukile, kodwa izinto eziyisisekelo okufanele uqaphele zihlanganisa:
- Isikhathi esingakanani oye ugijima.
- Isikhathi sakho sokuhlukaniswa - Noma kuthatha isikhathi esingakanani ukulungisa amamitha angu-500.
- Ibanga osuhambe ngamamitha.
- Ukushaywa umzuzu ngomzuzu - Mangaki ama-stroke owenza ngomzuzu ngempela kuxhomeke kuhlobo lomshini wokugubha owenzayo kanye nezinga lakho lokuzivocavoca.
Ukusebenza kwesampula
Ukuzivocavoca okulandelayo ukuqeqeshwa okulula okulandela ukuthunga okukuhle kwabaqalayo. Kancane futhi ikuvumela ukuba ugxile efomu lakho ngenkathi uhlala ngamandla okulinganisela ukuze ukwazi ukuzwa umshini.
- Amaminithi ama-5 : Ukufudumala ngezinga elilula, usebenzisa isifo esilula, esinesigqi ukuze uthole inhliziyo yakho phezulu futhi ngo-3-4 kulokhu okulinganiselwe Ukulinganisa Isikali (PE).
- Amamitha angu-300 : Manje, ukwandisa imivimbo yakho ngomzuzu ukuze ulethe ijubane lakho kuze kube sezingeni elilinganiselwe. Leyo yiNqanaba lesi-5 noma le-6 ekuzikhandla okubonakalayo noma nje ukuphefumula kancane.
- Amaminithi amabili : Nciphise phansi futhi uthinte umoya wakho ngokunciphisa izitebhisi zakho ngomzuzu. Kungase kudingeke uphumule ngokuphelele noma nje usebenzise imilenze yakho ukubuyela emuva nokubuya ukuze ululame.
- Amamitha angu-300 : Phinda futhi, ukwandisa imivimbo yakho ngomzuzu ukuze ubuyele kulesozinga esilinganiselwe samamitha angu-300.
- Amaminithi amabili : Nalapha futhi, wehlisa kancane ukubamba umoya wakho.
- Amamitha angu-300 : Kulesi sondlo sokugcina, ukwandisa imivimbo yakho ngomzuzu nakakhulu ukuze usebenze ku-Level 7 ebonakalayo yokuzikhandla.
- Imizuzu emihlanu : Yehlisa phansi ngezinga elilula bese uvala ukuqeqeshwa kwakho nge-stretch.
Ungakha futhi ukusebenza kwakho siqu. Hlela imigomo yakho ngebanga, isikhathi kanye / noma amandla. Nayi eminye imibono yokusebenza komshini wokugubha.
Ubani Okungafanele Asebenzise Ama-Rowing Machines?
Umshini wokuthunga awuwona wonke umuntu. Qinisekisa ukuthi uhlola nodokotela wakho kuqala uma unezinhlobo zokubuhlungu emuva noma ukulimala okuphansi. Ukusebenzisa umshini wokudubula kungadambisa inkinga noma kubangele ukulimala okuqhubekayo.
> Umthombo:
> MACGORZATA O, KRZYSZTOF K, MAGDALENA Z. Izici ze-biomechanical zokugwedla. I-TRENDS ku-Sport Sciences . 2015; 2 (22): 61-69.