Thumbnail for the video of exercise: Rowing

Rowing

Exercise Profile

Nqeeb Ib hli"MI shi yeej kev cai ntawv tso caij los sis tseem muag."
Cov khoom sivNtawm cov ntaub ntawv me meThegh context yog tej kev plya hauj lwm.
Ib tej Vaj
Ib tej Vaj them
AppStore IconGoogle Play Icon

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rowing

Rowing yog kev ua haujlwm puv lub cev uas muaj cov txiaj ntsig tseem ceeb xws li txhim kho cov hlab plawv kev noj qab haus huv, ua kom muaj zog, thiab txhim kho kev hloov pauv. Nws yog ib qho kev tawm dag zog zoo rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws tuaj yeem hloov kho tau yooj yim kom phim ib tus peev xwm. Cov neeg tuaj yeem xaiv rowing rau nws qhov cuam tshuam tsis zoo, muaj peev xwm hlawv cov calories ntau, thiab lub sijhawm nws muab los ntxiv dag zog rau cov leeg sab sauv thiab sab hauv lub cev ib txhij.

Qhia txog: Lub thibkis Step-by-Step Rowing

  • Tuav lub handlebars nrog ib tug overhand tuav, ua kom koj ob txhais caj npab ntev thiab koj nraub qaum ncaj.
  • Pib lub rowing tsab ntawv tsa suab los ntawm thawb rov qab nrog koj ob txhais ceg ua ntej, tom qab ntawd tig rov qab me ntsis thiab rub lub handlebars ntawm koj lub hauv siab, hauv qab koj tav.
  • Rov qab mus rau qhov chaw pib los ntawm kev nthuav koj txhais tes, leaning rau pem hauv ntej ntawm lub duav thiab khoov koj lub hauv caug kom swb lub rooj rau pem hauv ntej.
  • Rov ua cov kauj ruam no rau qhov xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj tswj tau qhov kev sib tw, tswj tau thoob plaws.

Nruab ntxaug ntawv Rowing

  • Fais fab Kev faib tawm: Rowing tsis yog ib qho kev tawm dag zog lub cev nkaus xwb, nws yog kev tawm dag zog lub cev. Ib qho yuam kev feem ntau yog siv caj npab thiab lub xub pwg nyom ntau dhau. Txog 60% ntawm lub zog yuav tsum yog los ntawm kev thawb nrog koj ob txhais ceg, 20% los ntawm kev tuav koj lub hauv paus, thiab 20% ntxiv los ntawm rub nrog koj txhais tes.
  • Sequence of Movement: Lwm qhov yuam kev yog tsis ua raws li qhov tseeb ntawm kev txav mus los. Qhov tseeb yog cov ceg, lub duav, caj npab ntawm rub, thiab caj npab, lub duav, ob txhais ceg ntawm rov qab. Kev ua tsis raug cai tuaj yeem txo qhov ua tau zoo ntawm kev ua haujlwm thiab ua rau muaj kev pheej hmoo ntawm kev raug mob.
  • Tsis txhob maj nrawm: Ntau tus neeg nyiam maj nrawm nrawm, tshwj xeeb tshaj yog nyob rau theem rov qab los

Rowing FAQs

Tuaj nov cuag Rowing?

Yog, beginners yeej ua tau rowing ce. Rowing yog ib qho kev ua haujlwm puv lub cev uas koom nrog ntau pawg leeg ib zaug, suav nrog caj npab, ceg, nraub qaum, thiab cov tub ntxhais. Nws kuj yog ib qho kev ua haujlwm zoo plawv. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov neeg pib kawm paub daim ntawv raug kom tsis txhob raug mob. Tej zaum nws yuav muaj txiaj ntsig kom muaj tus kws qhia lossis tus kws tshaj lij rower qhia koj txog cov txheej txheem tsim nyog. Tsis tas li ntawd, cov pib tshiab yuav tsum pib qeeb thiab maj mam nce qhov kev siv zog thiab lub sijhawm ntawm lawv cov kev tawm dag zog. Nws yog ib lub tswv yim zoo los sab laj nrog kws kho mob ua ntej pib qhov kev tawm dag zog tshiab, tshwj xeeb tshaj yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv.

Yuav ua li cas kev sau ntawv tso? Rowing?

  • Ib-Arm Dumbbell Kab tso cai rau koj tsom mus rau ib sab ntawm koj lub cev ntawm ib lub sijhawm, siv lub dumbbell es tsis txhob siv lub barbell.
  • Cov Kab Inverted yog ua los ntawm kev tso koj tus kheej nyob rau hauv ib lub barbell ruaj thiab rub koj lub cev upwards.
  • Bent-Over Barbell Kab yuav khoov ntawm lub duav thiab rub lub barbell upwards ntawm koj lub plab.
  • T-Bar Kab yog qhov hloov pauv uas koj siv lub tshuab T-bar, rub lub bar ntawm koj lub hauv siab thaum nyob hauv txoj hauj lwm khoov.

Yuav ntawm li cas kev caij kab mob los tso tso Rowing?

  • Planks muaj txiaj ntsig zoo rau cov rowers vim lawv txhim kho cov tub ntxhais lub zog thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev tswj kom zoo thiab sib npaug thaum caij rowing.
  • Squats yog ib qho zoo ntxiv rau rowing thaum lawv tsim kom muaj zog ceg, tshwj xeeb tshaj yog nyob rau hauv quadriceps thiab glutes, uas yog siv ntau heev nyob rau hauv lub tsav theem ntawm rowing stroke.

Cov ntawv cov tuam tsev muaj kev khiav Rowing

  • Rowing workout
  • Leverage machine exercises
  • Cardiovascular rowing
  • Sab hauv rowing ce
  • High-intensity rowing workout
  • Leverage rowing tshuab
  • Kev cob qhia Cardio rowing
  • Tag nrho lub cev rowing ce
  • Stamina tsev rowing
  • Rowing tshuab rau cardio noj qab haus huv