Yesani Izi? Zomwe Muyenera Kudziwa Zokhudza P90X Workout
Zamkati
Muli ndi masiku 90? Pulogalamu yolimbitsa thupi ya P90X ® ndimachitidwe angapo ophunzitsira kunyumba omwe amakupangitsani kuyimba foni m'miyezi itatu yokha, bola mutatuluka thukuta (ndikutsegula ma DVD olimbitsira thupi) ola limodzi patsiku. Masewero olimbitsa thupi, opangidwa mwadongosolo kwambiri - omwe amakupatsani chitsogozo cholondola komanso chopatsa thanzi pamasiku 90 aliwonse - chakhala chipale chofewa chodziwika bwino kuyambira pomwe chinakhazikitsidwa zaka zisanu zapitazo, kugulitsa mayunitsi 2.5 miliyoni ndikulimbikitsa kudzipereka kwachipembedzo kuchokera kwa mafani ake, kuphatikiza otchuka ngati. Pinki ndi Demi Moore.
Umu ndi momwe zimagwirira ntchito: Mumagula zida zoyambira za P90X® $120 (mumaphatikizapo ma DVD, kalozera wolimbitsa thupi ndi kalendala kuti muwone momwe mukuyendera), tsegulani magulu ena otsutsa ndikupeza malo ochitirako zokoka (malo ochitira masewera olimbitsa thupi, anu paki yakwanuko, bala yomangidwa mnyumba mwanu-kapena yomwe mumagula ndikuyika). Pulogalamuyi imasinthana pakati pa magwiridwe antchito 12 omwe amaphatikizana ndikupanga zomwe Tony Horton, yemwe amapanga P90X®, amachitcha "kusokonezeka kwa minofu" - mwanjira ina, ndi njira yophunzitsira yomwe imasintha mayendedwe kuti tipewe mapiri. Zolimbitsa thupi zimaphatikizapo chilichonse kuchokera ku plyometrics ndi yoga (musayembekezere kukhala Zen kwambiri; iyi si pulogalamu yopumula) kupita ku masewera olimbitsa thupi ndi kukana.
Ndiye tanthauzo lake ndi chiyani? Kodi muyenera kuyesa? Nazi zomwe akatswiri ndi otenga nawo mbali akunena:
AKATSWIRI AKUTI:
Ubwino wa P90X Workout: Amayi amapindula makamaka ndi machitidwe olimbana nawo mu pulogalamu ya P90X®, atero katswiri wazolimbitsa thupi Marco Borges. "Kulimbitsa thupi kumakhala ndi kulemera kopepuka pakuphulika kophulika," akutero. "Amayi nthawi zambiri amakhala kutali ndi zolemera poopa kubalalika, chifukwa chake pano muli ndi pulogalamu yophunzirira kukana ndi zolemera zochepa m'njira yosangalatsa komanso yosangalatsa yomwe siyitopetsa." Borges akuti zabwino za P90X ® zolimbitsa thupi zimaphatikizapo kuwonjezera mphamvu, kupirira komanso kuthamanga, komanso kuwongolera bwino, kulumikizana ndi kamvekedwe kanyama.
Fabio Comana, MA, MS, American Council on Exercise-certified exercise physiologist and speaker, akuti phindu lalikulu la pulogalamu ya P90X® litha kukhala zopatsa mphamvu zowotchedwa (ngakhale oweruza adakali ndi ma calories angati omwe P90X® amawotcha pa ola). "Ngakhale machitidwe a P90X ® amasiyana pakati pakulimbana ndi mphamvu, mphamvu, hypertrophy ndi kupirira, zimaphatikizaponso kuchuluka kwa ntchito, zomwe zimapangitsa kuti mafuta azitenthedwa kwambiri, motero kuwonda," akutero Comana. Awonjezeranso kuti azimayi omwe amatsata pulogalamu ya P90X® nawonso azindikira kutanthauzira kwaminyewa.
Ndiye tanthauzo limeneli lili kuti kwenikweni? Zabwino kulikonse. Pulogalamu ya P90X ® ndiyolimbitsa thupi kwathunthu, chifukwa chake mutha kuyembekezera kuti mudzawoneke ndikumverera kulandidwa matani ponseponse. Mutha kuzindikira makamaka matanthauzidwe m'manja mwanu ndi abs (ngakhale mukuyembekezeranso zilonda zam'miyendo!).
P90X zolimbitsa thupi: Chenjerani ndi mapulagi a P90X zowonjezera zakudya, akutero Comana. "Mosasamala kanthu momwe amaganizira kuti mapulogalamu ndi zakudya zawo ndizotetezeka, anthu akuyenera kuzindikira kuti zowonjezera sizoyendetsedwa ndi FDA."
Comana ananenanso kuti pulogalamu ya P90X® sichitha nthawi yochuluka kuphunzitsa njira zoyenera. Amaona kuti ndi vuto, popeza zambiri mwazochita zolimbitsa thupi zimaphatikizapo kusuntha kwapansi (monga squats, ma lifts akufa ndi mapapo) zomwe zitha kukhala zowopsa makamaka kwa amayi ngati sanachite bwino. "Zimandidetsa nkhawa chifukwa cha kuvulala kwamabondo azimayi," akutero. Ananenanso kuti masewera ena olimbitsa thupi amakhala apamwamba kwambiri kwa munthu wamba. Ndiye mungatani? Comana akupereka lingaliro logwira ntchito ndi mphunzitsi woyenerera yemwe angakuphunzitseni momwe mungachitire masewero olimbitsa thupi moyenera kuti musavulale.
OYAMBIRA AMANENA
"Mnzanga wina adayesa kulimbitsa thupi kwa P90X® ndipo adawona zotsatira zabwino, chifukwa chake ndidaganiza zoyesera," akutero a Sarah, a 26, aku Los Angeles. "Pambuyo pa sabata ndikuzichita, ndimamva zowawa, makamaka m'miyendo yanga. Mwinamwake izi zikutanthauza kuti zikugwira ntchito? Momwe masewera amachitira, ena mwa iwo ndi osavuta kutsatira, koma ndinangodutsa mphindi 30 zoyambirira. ma plyometrics, "akutero. Sara sanalole kuti vutolo limufooketse. "Ndimadzilola kuti ndisinthe zina mwazolimbitsa thupi kapena kuzifupikitsa ngati ndikufunika kutero. Ndili ndi mawonekedwe abwino, kotero ndimaganiza kuti izi sizingakhale zovuta kwa ine, koma mwina ndine woyamba kuposa Ndinaganiza! "
NTHAWI ZONSE AMANENA
"Sindikunama, sindinasangalale ndi masewera olimbitsa thupi a P90X ® poyamba," akutero a Renee, 30, aku New York City. "Koma ndidakhalabe nacho, ndipo ndidayamba kuwona kusintha mwezi nditangoyamba kumene, inchi kuchokera m'chiuno mwanga. Ndikuganiza kuti chinsinsi ndikupeza zolimbitsa thupi zomwe mumakonda. Ena mwa iwo ndimayembekezera, ngati yoga kulimbitsa thupi, pomwe ena ndimangoti 'adakwanitsa.' Ndatsiriza masiku 90 oyambirira a pulogalamuyi ndipo ndiyenera kunena kuti, ndikumva mphamvu kwambiri ndipo ndikusintha tsopano. " Upangiri wa Renee kwa oyamba kumene? "Zachidziwikire, idyani kokwanira maola angapo musanayike ma DVD," akutero. "Mudzakhala opepuka ngati simutero. Ndikhulupirireni, masewera olimbitsa thupi a P90X® ndi kwambiri!’