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训练强度
用户控制阻力
拉动越用力,感觉到的阻力越大。这是因为
SkiErg运用旋转飞轮产生的风阻力。飞轮旋转的
速度越快,阻力越大。滑雪可难可易,如您所
愿。SkiErg不会强迫您进行任何已设强度的滑
雪。
阻尼器设置
SkiErg配有螺旋
阻尼器,挡位为1到10。
阻尼器的挡位类似于自动车
传动装置。它会影响滑雪的
感觉,但不会直接影响
阻力。改变阻尼器的挡位,
可模拟在雪上的滑行速度。
挡位数字越大,越像慢速滑雪
和上坡滑雪。数字越小,越像
快速滑雪、平地滑雪和下坡滑雪。
对于一般的健身和良好的有氧运动,阻尼器挡位
应介于1和4之间。
注:1-10挡位是一个便于设置“传动装置”的参
考。使用性能监视器(PM)上的阻力系数是设置传
动装置的更精确方式。
访问 concept2 .com/pm。
节奏(每分钟行程= SPM)
节奏(或速度)表示为每分钟的行程 (SPM),显
示在PM的右上角。
如果您正在采用双杆训练方法进行一般的健身,
节奏应介于30和40 SPM之间。长时间稳定训练
的节奏可能稍慢,短时间高强度训练的节奏稍
快。您可以改变节奏,以便配合雪上的拉杆速
度。
经典滑雪训练(双臂交替)的节奏大约是双杆运
动的两倍。
及时准确的反馈
PM以所选单位(步伐、瓦特或卡路里)来显示
您的运动量,并显示各种选项。选择最适合的
单位。在训练期间或训练后,您可以随时按下
UNITS(单位)或DISPLAY(显示)。
访问 concept2 .com/pm。.
入门
第一次SkiErg训练前
1 .咨询医生。确保艰苦的训练计划不会产生危
险。
2 .仔细阅读滑雪训练信息。
训练不当可能会导致人身伤害。
3 .每次训练前应滑雪几分钟进行热身,然后舒展
身体一两分钟,接着连续训练。训练后再次舒展。
4 .逐步开始练习。第一天滑雪不要超过五分钟,
调节肢体,以便进行新的练习。
警告!
过度训练可能会导致严重的人身伤害或死亡。若
感到头晕,应立即停止训练。
第一次SkiErg训练前
1 .首先简单滑雪一两分钟,学习训练方法。(
按照第3页的训练步骤或查看concept2 .com/
skiergtechnique 上的训练视频)。先从双杆练习
开始,因为这种训练方法能够锻炼到更多肌肉群,
提供良好的全身训练。节奏保持在25和30 SPM之
间(如果喜欢可更慢)。
2 .以30到35 SPM的节奏稳步滑雪3分钟。继续用
正确的方法进行锻炼,同时设定舒适的节奏。观
察PM,显示每次行程拉动运动的难易程度、滑雪
距离(米或瓦特或卡路里)、滑雪时间和节奏,
如果连有HR监视器,则可以听到心跳。
3 .休息几分钟,阅读PM说明,步行或舒展身体
4 .再次滑雪3-5分钟。根据舒适程度,节奏可在30
到45 SPM之间任何选择。
5 .再次休息1-2分钟。
6 .重复第四步两到三次。
在前两周,逐渐增加滑雪时间和强度。切勿大强
度滑雪,直到对滑雪技巧满意,并至少练习一
周。与其他肢体活动类似,如果快速增加运动量
和强度,可能无法正确热身或技术使用不当,这
将增加人身损伤的危险。
监测您的进程,并记录训练日志。在concept2
.com/logbook上创建在线日志。
有关更多培训说明,请访问concept2 .com/ski。
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