Pump Fiction

Wadatacce

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Babu shakka game da shi: BodyPUMP shine mafi kyawun abin da za a buga kulab ɗin lafiya tun lokacin Spinning. An shigo da shi daga New Zealand shekaru uku da suka gabata, yanzu ana ba da waɗannan azuzuwan horon nauyi a fiye da ƙungiyoyin motsa jiki 800 a duk faɗin ƙasar. Amma wasu masana suna tambaya ko shirin, wanda ya shafi yin maimaitawa da yawa tare da nauyi mai nauyi, yana rayuwa daidai da da'awar sa.

Gidan yanar gizon shirin yana ba da sanarwa mai ƙarfi: "BodyPUMP zai inganta ƙarfin ku na ƙona kitse kuma yana taimakawa gina tsoka da ƙarfi. A sauƙaƙe, ita ce hanya mafi sauri a cikin sararin samaniya don samun siffa." Shin? Don ganowa, Shape ya umurci masu bincike a Jami'ar Jihar California, Northridge, don bin diddigin maza da mata a cikin ajin BodyPUMP. Kodayake binciken yana da gazawarsa, kamar ƙaramin girman samfurin, sakamakon bai yi ban sha'awa ba. Bayan makonni takwas, batutuwa ba su nuna fa'idar ƙarfi mai ƙarfi ko asarar kitse na jiki ba. Amfanin ma'auni kawai shine riba a cikin juriyar tsoka.

Masu tallata BodyPUMP da masana kimiyya sun yi imanin binciken yayi gajarta don tantance shirin sosai. "Idan [binciken] ya bi batutuwan da suka daɗe da sun ga canje-canje masu ban mamaki," in ji Terry Browning, mataimakin shugaban Kamfanin STEP, mai rarraba BodyPUMP na Amurka. Masu binciken sun tabbatar da cewa makonni takwas sun isa gwada gwajin da'awar cewa "hanya ce mafi sauri a sararin samaniya don samun siffa."

Kwararru a waje da suka yi bitar binciken sun ce makonni takwas ana ɗaukar mafi ƙarancin tsayin da aka yarda da shi don nazarin irin wannan. "Da zai kasance da kyau idan binciken ya ci gaba da dadewa," in ji masanin ilimin kimiyar motsa jiki Daniel Kosich, Ph.D., mai ba da shawara kan motsa jiki ga Aurora Cardiology Practice a Denver."Amma akwai nazarin makonni takwas da suka nuna mafi girma canje-canje a cikin karfi." (Dubi "Sakamakon Maɗaukaki.")

Ƙoƙari mafi girma, matsakaicin dawowa

Batutuwa na bincike na CSUN sun ɗauki aji na BodyPUMP na awa ɗaya sau biyu a mako kuma sun guji wasu horo na nauyi. "Mun nemi mahalarta su ci gaba da motsa jiki na motsa jiki na yau da kullun da ayyukan yau da kullun," in ji Eve Fleck, MS, marubucin jagoran binciken, wanda ya yi binciken don karatun maigidanta. Kafin shirin ya fara kuma bayan sati na takwas, masu binciken sun auna ƙarfin batutuwa akan latsawar benci ta amfani da gwajin max-rep max (mafi girman abubuwan da batutuwan za su iya ɗagawa sau ɗaya) da juriya na tsoka (sau nawa za su iya danna adadin Nauyin nauyi da gwajin haƙuri na YMCA ya tsara: fam 35 ga mata, fam 80 ga maza).

Yayin da batutuwa 27 suka fara shirin, 16 kawai, haɗakar novice da gogaggun masu ɗagawa, sun gama shi. (Da yawa sun fita saboda rikice-rikicen lokaci, ɗaya saboda shirin ya tsananta ciwon mara.) Bayan makonni takwas, kawai canjin da za a iya aunawa shine karuwar adadin batutuwan maimaitawa na benci da batutuwa za su iya yi. "Matsakaicin karuwar ya kasance mai mahimmanci, kusan kashi 48," in ji Fleck. Haka kuma, uku daga cikin novice huɗu sun sami ƙarfi, matsakaicin kashi 13 cikin ɗari.

Fleck yana nuna juriya da ƙarfi yana ƙaruwa wani ɓangare don haɓaka daidaiton jijiyoyin jiki wanda galibi masu tasowa ke fuskanta. Ta ce ba ta yi mamakin yadda kungiyar a matsakaita ba ta samu karfi ba, tunda yana da wahala ga kwararrun masu hawan hawa yin hakan. Don samun ƙarfi, Kwalejin Magungunan Wasanni ta Amurka ta ba da shawarar ɗaga kashi 70-80 na iyakar maimaitawar ku. Amma a cikin aji na BodyPUMP na yau da kullun, batutuwa sun ɗaga matsakaicin kashi 19 kawai na max.

Masu tallata BodyPUMP suna kare amfani da ma'aunin nauyi. "Dalilin nauyin nauyi shine cewa an tsara shirin don inganta juriya na tsoka," in ji Browning. (Juriyar tsoka, masana sun yarda, yana da mahimmanci ga ayyukan da ke ɗaukar sa'o'i da yawa, kamar kekuna, yawo da kankara.) Browning ya ce da'awar ƙarfin gidan yanar gizon yana aiki ne kawai ga masu fara motsa jiki, amma wannan ƙirar ba ta bayyana akan shafin ba. Fleck ta ce za ta buƙaci ƙarin batutuwa don sanin ko masu farawa na gaske suna samun ƙarfi tare da BodyPUMP. Ƙayyadaddun ƙayyadaddun binciken, masana sun yarda, shine ƙwarewar horar da nauyin batutuwan ya bambanta sosai. "Tare da irin wannan ƙaramin girman samfurin ya rabu zuwa matakan dacewa daban-daban, yana da wuya a sami ikon ƙididdiga," in ji Kosich.

Hadarin rauni?

Masu tallata BodyPUMP suna kula da cewa an fi samun juriyar tsoka ta hanyar yin yawancin maimaitawa na kowane motsa jiki. Koyaya, bincike ya nuna cewa yin al'ada sau takwas zuwa 12 yana haɓaka juriya mai tsoka, yayin da kuma yana ƙarfafa ƙarfi, kashi da isasshen ƙwayar tsoka don haɓaka metabolism. "Lokacin da kuka sami ƙarfi [na tsoka] za ku sami juriya ta atomatik, amma a fili akasin haka ba gaskiya bane," in ji Wayne Westcott, Ph.D., darektan binciken motsa jiki a Boston's South Shore YMCA.

Yin maimaitawa da yawa ba kawai ba dole bane, in ji Westcott, amma yana iya ƙara haɗarin rauni mai yawa. Babu ɗayan batutuwan binciken CSUN da suka ba da rahoton sabon raunin. "Amma [irin wannan] raunin zai iya ɗaukar tsawon makonni takwas don haɓakawa," in ji William C. Whiting, Ph.D., darektan dakin binciken halittu a CSUN kuma ɗayan mashawarcin Fleck.

Masu binciken sun kuma damu da cewa maimaitawa da yawa (har zuwa 100 don wasu darussan) na iya haɓaka dabara mara kyau. Fleck ta ce ta saba ganin yanayin mara kyau, musamman tsakanin sabbin shiga. Sun kasance suna ɗora sandar da nauyi mai yawa, kuma ta maimaita ta 40 da kyar ta iya ɗaga ta. Ta lura cewa malaman da ke cikin binciken nata ba safai suke gyara mahalarta da suke ɗagawa ba daidai ba. "Ko da bayan makonni takwas, dukkan batutuwanmu sun yi amfani da wuyan hannu mara kyau, baya, gwiwar hannu, kafada da haɗin gwiwa," in ji Fleck. Browning ya nuna cewa masu koyar da BodyPUMP suna ba da bita na fasaha na mintina 15 kafin aji kuma ana buƙatar sabbin shiga su halarci aƙalla ɗaya kafin ɗaukar aji.

A bayyane yake, azuzuwan BodyPUMP suna da daɗi sosai. Mahalarta sun ba da rahoton cewa suna son ɗaga nauyi zuwa kiɗa kuma suna samun shirin mai motsawa. Amma shin azuzuwan sun cancanci ɗauka? "Ga sabon shiga, hanya ce da za a fara shiga horon nauyi," in ji Fleck, lura da cewa batutuwa da yawa sun tsorata sosai don ɗaukar nauyi har sai sun gwada BodyPUMP. Amma tana ba da shawarar cewa idan kun yi BodyPUMP, ku sa masu koyarwa su nuna fasaha don kowane motsa jiki a waje da aji kuma rage adadin maimaitawa da kuke yi don rage haɗarin rauni.

Idan kuna neman haɓaka tsoka, ƙara haɓaka metabolism da ƙarfafa ƙasusuwan ku, in ji Fleck, tsaya tare da tsarin horar da nauyi na gargajiya. A halin yanzu, BodyPUMP na iya taimaka muku kula da ƙarfin tsoka, kuma, ta ƙara da cewa, "Abin farin ciki ne don jefa cikin ayyukanku sau ɗaya a ɗan lokaci."

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