Sida Loo Isticmaalo Mashiinka Doomaha Shaqada Wadnaha ee Wanaagsan

Qanacsan

• Qeexida Dashboardka Mashiinka Rowing
• Stroke per Minute (SPM)
• Waqtiga Kala-baxa
• Badhanka wakhtiga
• Badhanka Fogaanta
• Waqtiga
• Mitir
• Wadarta Mitir
• Wadarta Waqtiga
• Wadarta Kaloriyada
• Dib u eegis loogu talagalay

Rakaabku waa mashiinka wadnaha ee aan jeclahay sababtoo ah waxaad ku burburin kartaa kalooriyooyinka dusheeda oo waxaad ku dhejin kartaa muruqyada dhabarkaaga, gacmahaaga, naasahaaga, iyo lugahaaga. Laakin ku xidhidashada adigoon garanayn sida loo isticmaalo mashiinka doonyaha si aad u akhrido dhammaan nambarada jaahwareerka ah ee shaashadda ku jira ma samaynayso jidhkaaga wax faa'iido leh. Sidaas darteed waxaan u tegey Annie Mulgrew, oo ah agaasimaha barnaamijka ee Cityrow, oo ah istuudiyaha dhex -dhexaadinta doonnida gudaha iyo tababarka xoogga ee magaalada New York, si aan u qeexo dashboard -ka mashiinka doonnida. Hoosta, waxay si sax ah u jebisay sida loo isticmaalo mashiinka doonyaha iyo micnaha dhammaan cabbirradaas.

Markaad diyaar u tahay, halkan waxaa ah xoogaa jimicsi doon ah iyo layliyo doon -doon si aad isugu daydo:

• Tababbarka ugu dambeeya ee HIIT Rowing for Total-Body Toning
• 20-Daqiiqo Wadarta Jidhka Jidhka
• Wadarta Jirka-Wax-qabadka Mashiinka Doomaha ee Beddeli doona Jirkaaga
• Shaqaynta Makiinada Doomaha ee Saamaynta Hoose waxay Gubtaa Cals Adigoon Kor U Qaadin Jirkaaga

Qeexida Dashboardka Mashiinka Rowing

Stroke per Minute (SPM)

Xawaarahaaga (oo akhriya 25 sare), kaas oo tusinaya tirada istaroogga (tixgeli kuwan ku celcelintaada) oo aad sameyso hal daqiiqo gudaheed. Sare ma roona. (Halkan: 7 Khaladaad Rowing gudaha ah oo aad u badan tahay inaad samayso) waqti yar.

Waqtiga Kala-baxa

Qadarka wakhtiga ay kugu qaadanayso in aad safka 500 mitir (kaas oo akhriya 5:31 xagga sare). Waxaa saameeya xawaaraha (spm) iyo awoodda (riixitaanka lugahaaga ilaa fidinta). Isku day tan: Saf 500 mitir oo ah 26 illaa 28 spm, oo ujeedadeedu tahay inaad sii wadato wakhti kala qaybsanaan joogto ah laba daqiiqo. Ka dib u dhig heerkaaga 22 ilaa 24 spm, oo arag haddii aad si adag u riixi karto si aad u ilaaliso isla waqti isku mid ah.

Badhanka wakhtiga

Riix tan (geeska bidix ee hoose) ka dibna fallaadha kor ama hoos si aad u dejiso saacad 30-ilbiriqsi. Riix badhanka dhexe oo arag inta mitir ee aad ku safri karto wakhtigaas. Isku day inaad dhammaystirto mitirro dheeraad ah intaad haysato isla heerka spm -ka.

Badhanka Fogaanta

Riix tan (geeska gacanta midig hoose) ka dibna falaarta kor ama hoos si aad u dejiso hadafka masaafada 50-mitir. Kadib riix badhanka dhexe oo arag inta ay kugu qaadanayso inaad ku daboosho masaafadaas 26 spm. Soo kabso, ka dibna samee masaafo isku mid ah waqti yar.

Waqtiga

Tani waxay ku tusaysaa muddadii aad doon doonida waday ama-haddii aad dooratay badhanka saacadda-intee in leeg ayaad ka tagtay safka. (Geesta bidix ee shaashadda.)

Mitir

Si la mid ah, tani waa inta aad doon jeexaysay ama inta aad ka fogaanayso in aad seefto (haddii aad dooratay badhanka fogaanta). (Suufka dhinaca midig ee shaashadda.)

Wadarta Mitir

Isugeynta masaafadaadu waxay ka badan tahay cashar la siiyay (Xarunta ugu sareysa ee bandhigga.)

Wadarta Waqtiga

Intee in le'eg ayaad ku jirtay rowerka. (Korka bidix ee sare ee shaashadda.)

Wadarta Kaloriyada

Ka fikir tan inay tahay xoogga aad ku waddo mashiinka (maaha xaddiga kalooriyada aad gubayso). Tusaale ahaan, isku day inaad safto 26 spm ilaa aad ku dhufato 10 kalori. Naso, ka dibna safka 26 spm mar kale, laakiin hoos u dhig wakhtigaaga kala qaybinta si aad u hesho 10 kalori waqti yar gudahood. (Koonaha midig ee sare ee shaashadda.)

Diyaar ma u tahay inaad safto, laakiin ma u baahan tahay hagitaan dheeraad ah? Isku day fiidiyoowga ciyaarta wadista kaloriinta ee ka socda CityRow.

Dib u eegis loogu talagalay