Momwe Mungagwiritsire Ntchito Makina Oyendetsa Bwino Kuti Muzilimbitsa Thupi Lanu

Zamkati

• Kujambula Dashboard Yamakina Opalasa
• Stroke Per Minute (SPM)
• Gawani Nthawi
• Batani la Nthawi
• Batani Lakutali
• Nthawi
• Mamita
• Ma Mamita Onse
• Nthawi Yonse
• Ma calories Onse
• Onaninso za

Wopalasa ndi makina omwe ndimakonda kwambiri a cardio chifukwa mutha kuphwanya ma calories pamenepo ndikusema minofu kumbuyo kwanu, mikono, abs, ndi miyendo. Koma kumangirira osadziŵa momwe ungagwiritsire ntchito makina owongolera kuti uwerenge manambala onse osokoneza omwe ali pazenera sizikuthandizani thupi lanu. Chifukwa chake ndidapita kwa Annie Mulgrew, director director ku Cityrow, situdiyo yapanyumba yophunzitsira kupalasa ndi kulimbitsa mphamvu ku New York City, kuti ndikapange chojambula cha makina oyendetsa. Pansipa, amawononga momwe angagwiritsire ntchito makina oyendetsa ndi zomwe ma metric onse amatanthauza.

Mukakonzeka, nayi masewera olimbitsa thupi ndi zoyendetsa kuti musayese:

• The Ultimate HIIT Row Workout ya Total-Thupi Toning
• Kulimbitsa Thupi Lonse kwa Mphindi 20
• Makina Ogwiritsa Ntchito Makina Opalasa Thupi Aomwe Adzasintha Thupi Lanu
• Makina Opalasa Ochepa Ochepawa Amawotcha Ma Cals Osagunda Thupi Lanu

Kujambula Dashboard Yamakina Opalasa

Stroke Per Minute (SPM)

Speedometer yanu (yomwe imawerengera 25 pamwambapa), yomwe ikuwonetsa kuchuluka kwa zikwapu (ganizirani izi reps zanu) zomwe mumachita mphindi imodzi. Pamwamba si bwino. (Apa: Zolakwa 7 Zopalasa M'nyumba Zomwe Mwina Mukupanga.) Nthawi zonse yesetsani kuti spm yanu ikhale pansi pa 30-kukoka mwamphamvu ndikubwezeretsanso polowera-ndipo mudzalemba mamita ochulukirapo (ganizirani mtunda wophimbidwa pamadzi) ndikugwira ntchito minofu yambiri. mu nthawi yochepa.

Gawani Nthawi

Kuchuluka kwa nthawi yomwe kumakutengerani kuti muyende mamita 500 (yomwe ili pa 5:31 pamwambapa). Zimakhudzidwa ndi kuthamanga (spm) ndi mphamvu (kukankhira kwa miyendo yanu kukulira). Yesani izi: Row 500 metres pa 26 mpaka 28 spm, ndipo yesetsani kukhala ndi nthawi yogawanika nthawi yayitali kwa mphindi ziwiri. Kenako tsitsani mitengo yanu ku 22 mpaka 24 spm, ndikuwona ngati mungathe kukankhira mwamphamvu kuti musunge nthawi yomweyo yogawika.

Batani la Nthawi

Dinani izi (ngodya yakumanzere yakumanzere) ndiyeno muvi wopita mmwamba kapena pansi kuti mukhazikitse chowerengera ndi masekondi 30. Dinani batani lapakati kuti muwone kuchuluka kwa mamita omwe mungapalase mu nthawi yomwe mwapatsidwa. Yesetsani kumaliza mamilimita ena mulimonse momwe mungasungire kuchuluka kwa spm.

Batani Lakutali

Dinani apa (pakona yakumanja yakumanja) kenako mzere wakumtunda kapena wotsikira kuti mukhazikitse cholinga patali ndi ma mita 50. Kenako dinani batani lapakati ndikuwona kuti zikutenga nthawi yayitali bwanji kuti mufike mtunda wa 26 spm. Bwezeretsani, kenako chitani chimodzimodzi nthawi yochepa.

Nthawi

Izi zikuwonetsa mwina mwakhala mukuyendetsa bwato liti kapena-ngati mwasankha batani la timer - mwakhala ndi nthawi yayitali bwanji kuti mupite patsogolo. (Pansi pakona chakumanzere kwa chiwonetserocho.)

Mamita

Mofananamo, uku mwina mwina mwakhala mukuyendetsa bwato kapena kutalika komwe muyenera kupalasa (ngati mwasankha batani lakutali). (Botani kumanja kwa chiwonetserochi.)

Ma Mamita Onse

Chiwerengero cha mtunda wanu pagawo lomwe mwapatsidwa (Pamwamba pazowonetsera.)

Nthawi Yonse

Kodi mwakhala nthawi yayitali bwanji pawokwera. (Kumanja kwakumanzere kwa chiwonetserochi.)

Ma calories Onse

Ganizirani izi ngati mphamvu yomwe mukugwiritsa ntchito pamakina (osati kuchuluka kwa ma calories omwe mukuwotcha). Mwachitsanzo, yesani kupalasa pamlingo wa 26 spm mpaka mutagunda ma calories 10. Pumulani, kenaka yesaninso 26 pm, koma chepetsani nthawi yogawanika kuti muthe kufika pa ma calories 10 mu nthawi yochepa. (Pamanja pakanja lamanja lawonetsero.)

Takonzeka kukwera bwato, koma mukufuna malangizo ena? Yesani vidiyo yolimbitsa thupi yowotcha ma calorie kuchokera ku CityRow.

Onaninso za