Mashandisiro Aungaita Rowing Machine kuti ive Nani Cardio Workout

Zvemukati

• Kududzira iyo Rowing Machine Dashibhodhi
• Kurohwa Pamwe Minute (SPM)
• Split Time
• Timer Bhatani
• Kureba Bhatani
• Nguva
• Mamita
• Yese Mamita
• Nguva Yese
• MaCalori ese
• Ongororo ye

Mutyairi ndiwo wandinoda cardio muchina nekuti unogona kupwanya macalorie pairi uye kuveza mhasuru kumashure kwako, maoko, abs, uye makumbo. Asi kusunga mukati usingazive mashandisiro ekushandisa muchina wekukwasva kuverenga ese iwo anovhiringidza manhamba pachiratidziro hakuite muviri wako chero zvakanaka. Saka ndakaenda kuna Annie Mulgrew, director director paCityrow, yekumhanyisa makumbo uye yekudzidzira simba studio muNew York City, kunovhura dashboard yemuchina wekukwasva. Pazasi, iye anotyora chaizvo mashandisiro ekushandisa muchina wekukwasva uye zvinorevei zvese izvi metric.

Kana wagadzirira, heano mamwe maekisesaizi ekukwasva uye maekisesaizi ekukwasva kuti uedze:

• Iyo Yekupedzisira HIIT Kukwasva Workout kweYakazara-Muviri Toning
• 20-Minuti Yese-Muviri Rowing Workout
• Iyo Yakazara-Muviri Kukwasva Mashini Workout Iyo Inoshandura Muviri Wako
• Iyi Yakadzika-Impact Kukwasva Mashini Workout Kunopisa Cals Pasina Kusunga Up Muviri Wako

Kududzira iyo Rowing Machine Dashibhodhi

Kurohwa Pamwe Minute (SPM)

Speedometer yako (inoverengwa makumi maviri neshanu pamusoro), iyo inoratidza huwandu hweshamhu (funga izvi zvako reps) iwe zvaunoita mumineti imwe. Yepamusoro haisi nani. (Pano: 7 Indoor Kukwasva Zvikanganiso Iwe Pamwe Uri Kugadzira.) Nguva dzose tarisa kuchengetedza yako spm pazasi makumi matatu-dhonza zvine simba uye kupora munzira munzira-uye iwe unozotema mamwe mamita (funga chinhambwe chakafukidzwa pamusoro pemvura) uye shanda mamwe mhasuru munguva shoma.

Split Time

Nguva yaunotora iwe kumutsa 500 metres (inoverenga 5:31 kumusoro). Inobatwa nekumhanya (spm) uye simba (kusundidzira kwemakumbo ako kunze kuti uwedzere). Edza izvi: Row 500 metres pa 26 kusvika 28 spm, uye vavarira kuchengeta nguva yakaenzana yekupatsanura kwemaminetsi maviri. Wobva wadonhedza yako rate kusvika 22 kusvika 24 spm, uye woona kana uchigona Push nesimba zvakakwana kuti uchengete iyo yakafanana nguva yekuparadzanisa.

Timer Bhatani

Dhinda iyi (yezasi kuruboshwe-kona kona) uyezve kumusoro kana pasi museve kumisikidza timer nemakumi matatu-echipiri zvikamu. Dzvanya bhatani repakati uye uone kuti mamita mangani aunogona kukwasva muhuwandu hwakapihwa hwenguva. Edza kupedzisa mamwe mamita mune yega yega nguva uchichengeta imwechete spm mwero.

Kureba Bhatani

Dhinda iyi (yezasi kurudyi-kona kona) uyezve iyo yekumusoro kana yekudzika museve kumisikidza chinangwa chinhanho ne50-mita yekuwedzera. Wobva wadzvanya bhatani repakati uye uone kuti zvinotora nguva yakareba sei kuti ufukidze daro riya pa26 spm. Tora, wobva waita chinhambwe chimwe chete munguva shoma.

Nguva

Izvi zvinoratidza kuti wave nenguva yakareba sei uchikwasva kana-kana iwe ukasarudza iyo timer bhatani-kuti une nguva yakareba sei yasara kuti utange. (Pazasi kuruboshwe-kona yekona.)

Mamita

Saizvozvo, izvi zvingave kuti wave kukwasva kure zvakadii kana kuti kure zvakadii zvaunofanira kukwasva (kana ukasarudza bhatani redaro). (Botton kurudyi ruoko rwekuratidzira.)

Yese Mamita

Yako kureba chikamu pane chakapihwa chikamu (Pamusoro pechiratidziro.)

Nguva Yese

Une nguva yakareba sei uri paRower. (Kumusoro-kuruboshwe-kona yekona.)

MaCalori ese

Funga izvi sesimba rauri kushandisa pamushini (kwete huwandu hwemacalorie auri kupisa). Semuenzaniso, edza kukwasva pachiyero che26 spm kusvikira iwe warova gumi macalorie. Zorora, wobva watanga pa26 spm zvakare, asi dzikisa nguva yako yekuparadzanisa kuti ugone kusvika kumagumi macalorie munguva shoma. (Pakona yekurudyi-kurudyi kwechiratidziro.)

Wagadzirira kukwasva, asi unoda imwe nhungamiro? Edza iyi koriori-torching kukwasva vhidhiyo yekurovedza kubva kuCityRow.

Ongororo ye