Zama Lo Mkhuba? Okufanele Ukwazi Nge-P90X Workout

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• Buyekeza kwe-

Unezinsuku ezingama-90? Uhlelo lokuqina lwe-P90X® luwuchungechunge lokujima kwasekhaya okuklanyelwe ukukusiza ukhululeke ezinyangeni ezintathu nje, inqobo nje uma ujuluka (futhi uvule ama-DVD wokujima) ihora elilodwa ngosuku. Ukujima okuqinile, okuhleleke kakhulu-okukunikeza ukufaneleka okunembile kanye neziqondiso zokudla okunomsoco kuzo zonke lezo zinsuku ezingu-90-kudume kakhulu kusukela kwethulwa eminyakeni emihlanu edlule, kudayisa amayunithi ayizigidi ezingu-2.5 futhi kwakhuthaza ukuzinikela kwezenkolo cishe kubalandeli bawo, kuhlanganise nosaziwayo abafana. UPink noDemi Moore.

Nakhu ukuthi kusebenza kanjani: Uthenga ikhithi ye-P90X® eyisisekelo ngo-$120 (ihlanganisa ama-DVD, umhlahlandlela wokujima kanye nekhalenda ukuze ulandelele ukuqhubeka kwakho), nqamula amabhendi athile okumelana futhi uthole indawo yokwenza ama-pull-ups (ijimu, ipaki lendawo, ibha eyakhelwe ngaphakathi ekhaya lakho-noma eyodwa oyithengayo oyifakayo). Lolu hlelo lushintsha phakathi kokuzivocavoca okukhulu okungu-12 okuhlanganisa ukudala lokho uTony Horton, umsunguli we-P90X®, akubiza ngokuthi "ukudideka kwemisipha" -ngamanye amagama, kuyindlela yokuqeqeshwa okuphambene okushintsha ukunyakaza ukugwema amathafa. Ukujima kufaka phakathi yonke into kusukela ku-plyometrics ne-yoga (ungalindeli nje ukuthola i-Zen kakhulu; lolu akulona uhlelo lokuphumula) ukuya kukuzivocavoca kwe-cardio nokumelana.

Manje yini iphuzu eliyinhloko? Ingabe kufanele uzame? Nakhu okushiwo abahlanganyeli nabahlanganyeli:

OCHWEPHESHE BATHI:

Izinzuzo zokusebenza kwe-P90X: Abesifazane bayazuza ikakhulukazi ekuzilolongeni kokumelana ohlelweni lwe-P90X®, kusho isazi sokuvivinya umzimba uMarco Borges. "Ukuzivocavoca kuqukethe isisindo esincane ekuqhumeni kweziqhumane," usho kanje. "Abesifazane ngokujwayelekile bahlala kude nezisindo ngenxa yokwesaba ukuqhuma, ngakho-ke lapha unohlelo olusebenzisa ukuqeqeshwa kokumelana nezisindo eziphansi ngendlela emnandi nejabulisayo engadinisi." UBorges uthi izinzuzo zokuzivocavoca nge-P90X® zifaka amandla akhuphukile, ukukhuthazela nesivinini, kanye nokulinganisa okuthuthukisiwe, ukuhlangana kanye nethoni yemisipha.

U-Fabio Comana, MA, MS, i-American Council on Exercise-certified exercise physiologist kanye nomkhulumeli, uthi inzuzo eyinhloko yohlelo lwe-P90X® ingaba ama-calories ashisiwe (yize amajaji asaphumile ngokuthi mangaki ama-calories ukuvivinya umzimba kwe-P90X® ngakunye. ihora). "Ngenkathi ukuzivocavoca kwe-P90X® kwehluka phakathi kwamandla wokukhomba, amandla, i-hypertrophy nokubekezela, kufaka nezinga eliphezulu lomsebenzi, okuholela ekutheni kushiswe amakhalori amaningi, ngaleyo ndlela, kwehle isisindo," kusho uComana. Unezela ukuthi abesifazane abanamathela ohlelweni lwe-P90X® bazophinde babone ukwanda kwencazelo yemisipha.

Manje ikuphi le ncazelo ncamashi? Kakhulu yonke indawo. Uhlelo lwe-P90X ® luwukuzivocavoca umzimba okugcwele, ngakho-ke ungalindela ukubukeka futhi uzizwe unethoni yonke indawo. Ungase uqaphele ngokukhethekile incazelo ezingalweni zakho kanye ne-abs (yize ulindele imisipha yomlenze obuhlungu, futhi!).

I-P90X consout cons: Qaphela amaplagi ezithako zokudla okunomsoco ze-P90X, kusho uComana. "Kungakhathalekile ukuthi bacabanga ukuthi izinhlelo nemikhiqizo yabo iphephe kangakanani, abantu badinga ukubona ukuthi izithasiselo azilawulwa yi-FDA."

UComana futhi uthi uhlelo lweP90X® aluchithi isikhathi esiningi lufundisa amasu afanele. Ubona lokho njengenkinga, ngoba izivivinyo eziningi zifaka ukunyakaza komzimba ophansi (njengama-squats, amalifti afile namaphaphu) okungaba yingozi ikakhulukazi kwabesifazane uma kungenziwa kahle. “Kuyangikhathaza lokhu ngenxa yokulimala kwamadolo kwabesifazane,” usho kanje. Uphakamisa nokuthi okunye ukuzivocavoca kuthuthuke kakhulu kumuntu ojwayelekile. Pho ungenzani? I-Comana isikisela ukusebenza nomqeqeshi oqeqeshiwe ongakufundisa indlela yokuvivinya umzimba ngendlela efanele ukuze ugweme ukulimala.

ABAQALI BATHI

"Umngani wami uzame i-P90X® Workout futhi wabona imiphumela emihle, ngakho-ke nginqume ukuyizama," kusho uSarah, 26, waseLos Angeles. "Ngemuva kwesonto ngikwenza, ngizizwa ngibuhlungu, ikakhulukazi emilenzeni. Mhlawumbe lokho kusho ukuthi kuyasebenza? Ngokuya kokuzivocavoca, ezinye zazo kulula ukuzilandela, kepha ngikwenze kuphela ngemizuzu yokuqala engama-30 i-plyometrics," kusho yena. Ukungavumeli kukaSarah ubunzima kumdikibalise. "Ngizivumela ukuthi ngilungise okunye ukujima noma ngikufinyeze uma ngidinga. Ngisesimweni esihloniphekile, ngakho ngicabange ukuthi lokhu ngeke kube yinto enkulu kimi, kodwa mhlawumbe ngiyisiqalo Bengicabanga!"

BATHI ABAJWAYELEKILE

"Ngeke ngiqambe amanga, angizange ngikujabulele ukuzivocavoca kwe-P90X® ekuqaleni," kusho uRenee, 30, waseNew York City. "Kodwa ngabambelela kukho, futhi ngaqala ukubona izinguquko ngemva kwenyanga ngiqalile, njengeyintshi ukusuka okhalweni lwami. Ngicabanga ukuthi ukhiye uwukuthola ukujima okuthandayo. Okunye kwakho engangikulangazelela, njenge-yoga Ukuvivinya umzimba, kuyilapho abanye ngimane ngithi 'ngiphumelele.' Ngiqede izinsuku ezingu-90 zokuqala zohlelo futhi kufanele ngisho, ngizizwa nginamandla kakhulu futhi ngivumelana nezimo manje. " Iseluleko sikaRenee sabaqalayo? "Nakanjani yidla ngokwanele amahora ambalwa ngaphambi kokufaka lawo maDVD," kusho yena. "Uzozizwa unekhanda uma ungenjalo. Ngithembe, ukujima kwe-P90X® kakhulu!’

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