Zopeka Pump

Zamkati

• Onaninso za

Mosakayikira izi: BodyPUMP ndichinthu chotentha kwambiri kugunda magulu azachipatala kuyambira Spinning. Otengedwa kuchokera ku New Zealand zaka zitatu zapitazo, makalasi ophunzitsira kunenepawa tsopano akuperekedwa m'makalabu olimbitsa thupi opitilira 800 m'dziko lonselo. Koma akatswiri ena amakayikira ngati pulogalamuyi, yomwe imaphatikizapo kubwereza mobwerezabwereza ndi zolemera zochepa, ikugwirizana ndi zomwe akunenazo.

Tsamba la pulogalamuyi limalankhula molimba mtima kuti: "BodyPUMP ikuthandizira kuwotcha mafuta ndikuthandizira kumanga minofu yolimba komanso mphamvu. Mosavuta kwambiri, ndiyo njira yachangu kwambiri m'chilengedwe kuti ipangidwe." Ndi choncho? Kuti adziwe, Shape adalamula ofufuza a ku California State University, Northridge, kuti azitsatira amuna ndi akazi m'kalasi la BodyPUMP. Ngakhale kuti kafukufukuyu anali ndi zofooka zake, monga chitsanzo chaching'ono, zotsatira zake sizinali zochititsa chidwi. Pambuyo pa masabata asanu ndi atatu, maphunziro sanasonyeze kupindula kwamphamvu kapena kuwonongeka kwamafuta mthupi. Phindu lokhalo loyezeka linali phindu la kupirira kwa minofu.

Othandizira a BodyPUMP ndi asayansi amakhulupirira kuti phunziroli linali lalifupi kwambiri kuti liwunike mokwanira pulogalamuyo. "Ngati [kafukufukuyu] akanatsatira maphunzirowo kwa nthawi yayitali sakadawona kusintha kwakukulu," akutero a Terry Browning, wachiwiri kwa purezidenti wa The STEP Company, wogulitsa ku America wa BodyPUMP. Ofufuzawo akuti milungu isanu ndi itatu inali yokwanira kuyesa zonena kuti ndi "njira yofulumira kwambiri m'chilengedwe kuti ipangidwe."

Akatswiri akunja omwe adawunikiranso kafukufukuyu akuti masabata asanu ndi atatu amaonedwa ngati kutalika kovomerezeka kwa maphunziro amtunduwu. "Zikanakhala zabwino ngati phunziroli likadapitilira," akutero katswiri wazolimbitsa thupi a Daniel Kosich, Ph.D., mlangizi wathanzi ku Aurora Cardiology Practice ku Denver."Koma pali maphunziro a masabata asanu ndi atatu omwe awonetsa kusintha kwakukulu kwamphamvu." (Onani bokosi lakuti “Zinthu Zovuta Kwambiri.”)

Khama lalikulu, kubweza pang'ono

Kafukufuku wa CSUN amatenga kalasi ya BodyPUMP ya ola limodzi kawiri pamlungu ndikupewa maphunziro ena olemera. "Tinapempha otenga nawo mbali kuti apitirize kuchita masewera olimbitsa thupi nthawi zonse komanso zakudya zomwe amadya," akutero Eve Fleck, M.S., mlembi wamkulu wa phunziroli, yemwe adachita kafukufukuyu chifukwa cha chiphunzitso cha mbuye wake. Pulogalamuyo isanayambike komanso pambuyo pa sabata lachisanu ndi chitatu, ofufuzawo adayesa mphamvu pamutu pa benchi pogwiritsa ntchito mayeso amodzi (zolemetsa zomwe amakhoza kukweza kamodzi) ndi kupirira kwamphamvu (kangati benchi amatha kusindikiza kuchuluka kwake Kulemera kwake komwe kumayesedwa ndi mayeso opirira a YMCA: mapaundi 35 kwa akazi, mapaundi 80 kwa amuna).

Pomwe maphunziro a 27 adayamba pulogalamuyi, ndi 16 okha, osakanikirana ndi oyamba kumene komanso odziwa kukweza, omwe adamaliza. (Ambiri adasiya chifukwa chakumvana kwakanthawi, imodzi chifukwa pulogalamuyi idakulitsa nyamakazi yake.) Pambuyo pa masabata asanu ndi atatu, kusintha kokha kokhako komwe kunali kuwonjezeka kwa kuchuluka kwa maphunziro obwereza omwe atolankhani angachite. "Kuwonjezeka kwapakati kunali kwakukulu, pafupifupi 48%," akutero Fleck. Komanso, atatu mwa anayi oyambawo adapeza mphamvu, pafupifupi 13 peresenti.

Fleck amati kupirira ndi mphamvu zimawonjezeka pang'onopang'ono pakulumikizana bwino kwa neural komwe kumachitika ndi onyamula oyambira. Iye akuti sanadabwe kuti gululi silinapeze mphamvu, chifukwa ndizovuta kwa onyamula odziwa zambiri kutero. Kuti mupeze mphamvu, American College of Sports Medicine imalimbikitsa kukweza 70-80 peresenti ya kubwereza kwanu kumodzi. Koma m'kalasi wamba la BodyPUMP, maphunziro adakweza pafupifupi 19 peresenti ya max awo.

Othandizira a BodyPUMP amateteza kugwiritsa ntchito zolemetsa zopepuka. "Chifukwa cholemera mopepuka ndikuti pulogalamuyi idapangidwa kuti ikwaniritse kupirira kwamphamvu," akutero a Browning. (Kupirira kwa minofu, akatswiri amavomereza, ndikofunika pazochitika zomwe zimakhala maola angapo, monga kupalasa njinga, kukwera mapiri ndi skiing.) Browning akunena kuti kuwonjezeka kwamphamvu kwa Webusaitiyi kumangogwira ntchito poyambira masewera olimbitsa thupi, koma chotsutsa ichi sichiwonekera pa webusaitiyi. Fleck akuti angafunikire maphunziro owonjezera kuti adziwe ngati oyambitsa moyo angapeze mphamvu ndi BodyPUMP. Cholepheretsa chachikulu phunziroli, akatswiri akuvomereza, ndikuti zomwe ophunzirawo anali kuphunzira polemera kunasiyana kwambiri. "Ndikukula kwakanthawi kochepa kotereku kumagawika m'magulu osiyanasiyana olimba, ndizovuta kupeza mphamvu zowerengera," akutero Kosich.

Chiwopsezo chovulala?

Othandizira a BodyPUMP amatsimikizira kuti kupirira kwa minofu kumatheka mwa kubwereza mobwerezabwereza ntchito iliyonse. Komabe, kafukufuku akuwonetsa kuti kubwereza mobwerezabwereza mpaka zisanu ndi zitatu kumabweretsa kupirira kwamphamvu, komanso kulimbitsa mphamvu, mafupa ndi minofu yokwanira yolimbitsa thupi. Wayne Westcott, Ph.D., mkulu wofufuza za zolimbitsa thupi ku Boston's South Shore YMCA anati: “Mukapeza mphamvu [zaminofu] mumapeza [minofu] kupirira, koma mosiyana ndi zimenezo sizoona.

Kubwereza kangapo sikofunikira kokha, akutero Westcott, koma kutha kukulitsa chiwopsezo cha kuvulala mopitilira muyeso. Palibe maphunziro a CSUN omwe adanenapo zovulala zatsopano. "Koma [kuvulala] kotereku kumatha kutenga milungu yopitilira isanu ndi itatu kuti ichitike," atero a William C. Whiting, Ph.D., director of the biomechanics labour ku CSUN komanso m'modzi mwa alangizi a Fleck.

Ofufuzawo anali ndi nkhawa kuti kubwereza mobwerezabwereza (mpaka 100 pazomwe amachita) kungalimbikitse ukadaulo. Fleck adati nthawi zambiri amawona mawonekedwe osauka, makamaka pakati pa obwera kumene. Amakonda kunyamula kapamwamba ndi kulemera kwambiri, ndipo pobwereza kwama 40 sakanakhoza kukweza. Ananenanso kuti alangizi omwe adachita nawo phunziroli samakonda kuwongolera ophunzira omwe amanyamula molakwika. "Ngakhale patatha milungu isanu ndi itatu, maphunziro athu onse adagwiritsa ntchito dzanja, kumbuyo, chigongono, phewa ndi mawondo," akutero Fleck. Browning akuwonetsa kuti alangizi a BodyPUMP amapereka zokambirana za mphindi 15 musanayambe kalasi ndipo obwera kumene akulimbikitsidwa kuti apite nawo kamodzi asanatenge kalasi.

Zachidziwikire, makalasi a BodyPUMP ndiosangalatsa kwambiri. Otenga nawo mbali akunena kuti amakonda kukweza zolemera ku nyimbo ndikupeza kuti pulogalamuyi ndi yolimbikitsa. Koma kodi maphunzirowa ndi ofunikira? "Kwa novice, ndi njira yoyambira kuphunzira zolimbitsa thupi," akutero Fleck, powona kuti maphunziro angapo adawopsezedwa kuti asakwezetse zolemera mpaka atayesa BodyPUMP. Koma akuwonetsa kuti ngati mutachita BodyPUMP, alangizeni aphunzitsi kuti awonetse njira iliyonse yochitira masewera ena kunja kwa kalasi ndikuchepetsa kuchuluka kwa zomwe mumachita kuti muchepetse kuvulala.

Ngati mukuyang'ana kuti mupange minofu, yonjezerani kagayidwe kake ka thupi ndikulimbitsa mafupa anu, akutero Fleck, khalani ndi pulogalamu yophunzitsira anthu kulemera. Panthawiyi, BodyPUMP ikhoza kukuthandizani kuti mukhalebe ndi mphamvu za minofu, ndipo, akuwonjezera kuti, "Ndizosangalatsa kuponya muzochita zanu kamodzi kamodzi."

Onaninso za