Gwada Wannan Yanayin? Abin da za ku sani Game da Aikin motsa jiki na P90X

Wadatacce

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Shin kwanaki 90? Shirin motsa jiki na P90X® jerin motsa jiki ne na gida da aka ƙera don samun sautin ku a cikin watanni uku kawai, muddin kun karya gumi (kuma ku buɗe DVD ɗin motsa jiki) sa'a ɗaya a rana. Matsanancin motsa jiki mai ƙarfi-wanda ke ba ku madaidaicin dacewa da jagorar abinci mai gina jiki ga kowane ɗayan waɗannan kwanaki 90-ya yi dusar ƙanƙara a cikin shahararsa tun lokacin da aka ƙaddamar da shi shekaru biyar da suka gabata, yana sayar da raka'a miliyan 2.5 da kuma ba da himma sadaukar da kai na addini daga magoya bayansa, gami da shahararru kamar. Pink da Demi Moore.

Ga yadda yake aiki: Kuna siyan kayan aikin P90X® na asali akan $120 (ya haɗa da DVDs, jagorar motsa jiki da kalanda don bin diddigin ci gaban ku), zazzage wasu makada na juriya kuma sami wurin yin jan-up (gidan motsa jiki, naku). wurin shakatawa na gida, mashaya da aka gina a cikin gidanka-ko wanda kuka saya kuma kuka girka). Shirin yana canzawa tsakanin manyan motsa jiki guda 12 waɗanda suka haɗu don ƙirƙirar abin da Tony Horton, mahaliccin P90X®, ya kira "rikicewar tsoka"-a wasu kalmomin, wani nau'i ne na horo na giciye wanda ke canza motsi don gujewa hauhawar yanayi. Ayyukan motsa jiki sun haɗa da komai daga plyometrics da yoga (kawai kada ku yi tsammanin samun ma Zen; wannan ba shiri ba ne don shakatawa) zuwa motsa jiki da juriya.

To menene ginshikin? Ya kamata ku gwada? Ga abin da ribobi da mahalarta za su ce:

Masana sun ce:

P90X motsa jiki ribobi: Mata musamman suna amfana daga motsa jiki na juriya a cikin shirin P90X®, in ji masanin ilimin motsa jiki Marco Borges. "Ayyukan motsa jiki ya ƙunshi nauyi mai sauƙi a cikin fashewar fashewa," in ji shi. "Mata yawanci suna nisantar nauyin nauyi don tsoron girma, don haka a nan kuna da shirin yin amfani da horo na juriya tare da ƙananan nauyin nauyi a hanya mai ban sha'awa da ban sha'awa wanda ba ya jin dadi." Borges ya ce fa'idodin aikin motsa jiki na P90X® sun haɗa da ƙaruwa da ƙarfi, jimiri da sauri, da ingantaccen daidaituwa, daidaituwa da sautin tsoka.

Fabio Comana, MA, MS, Majalisar Amurkan kan Ayyukan motsa jiki - ƙwararren masanin ilimin motsa jiki da mai magana da yawun, ya ce babban fa'idar shirin P90X® na iya zama adadin kuzari da aka ƙone (duk da cewa masu yanke hukunci har yanzu suna kan adadin adadin kuzari da aikin P90X® ke ƙonewa kowace hour). "Yayin da motsa jiki na P90X® ya bambanta tsakanin ƙarfin ƙarfi, ƙarfi, hauhawar jini da jimiri, su ma sun haɗa da ƙimar aiki mai yawa, wanda ke haifar da ƙarin adadin kuzari da aka ƙone, don haka, asarar nauyi," in ji Comana. Ya kara da cewa matan da suka tsaya tare da shirin P90X® kuma za su iya lura da ƙarin ma'anar tsoka.

To ina wannan ma'anar daidai? Kyawawan ko'ina. Shirin P90X® cikakken motsa jiki ne, saboda haka zaku iya tsammanin kallo da jin daɗi a ko'ina. Kuna iya lura da ma'anar musamman a hannunku da abs (ko da yake kuna tsammanin ciwon ƙafar tsokoki, ma!).

Rashin aikin motsa jiki na P90X: Yi hankali da matosai don kariyar abinci mai gina jiki na P90X, in ji Comana. "Ko da ta yaya suke tunanin shirye -shiryen abincin su da samfuran su, mutane suna buƙatar gane cewa FDA ba ta tsara abubuwan kari ba."

Comana ya kuma ce shirin P90X® baya kashe lokaci mai yawa wajen koyar da dabarun da suka dace. Yana ganin hakan a matsayin matsala, tunda da yawa daga cikin darussan sun haɗa da motsi na ƙananan jiki (kamar squats, matattu lifts da huhu) wanda zai iya zama haɗari musamman ga mata idan ba a yi su da kyau ba. "Ya dame ni ganin yadda mata ke fama da ciwon gwiwa," in ji shi. Ya kuma ba da shawarar cewa wasu daga cikin ayyukan motsa jiki sun yi yawa ga matsakaicin mutum. To me za ku iya yi? Comana ya ba da shawarar yin aiki tare da ƙwararren mai horarwa wanda zai iya koya muku yadda ake yin kowane motsa jiki da kyau don guje wa rauni.

MAFARKI SUN CE

"Wani abokina ya gwada aikin motsa jiki na P90X® kuma ya ga sakamako mai kyau, don haka na yanke shawarar gwada shi," in ji Sarah, 26, daga Los Angeles. "Bayan sati guda da yin hakan, tabbas ina jin zafi musamman a kafafuna, watakila hakan yana nufin yana aiki? Har zuwa ayyukan motsa jiki, wasu daga cikinsu suna da sauƙin bi, amma kawai na yi ta cikin mintuna 30 na farko na yin hakan. plyometrics, "in ji ta. Sarah ba ta bari wahalar ta sa ta karaya ba. "Ina barin kaina in gyara wasu daga cikin motsa jiki ko rage su idan ina bukata. Ina cikin tsari mai kyau, don haka na yi tunanin wannan ba zai zama babban abu a gare ni ba, amma watakila na zama mafari fiye da na farko. Na yi tunani! "

KADAI SUN CE

"Ba zan yi karya ba, ban ji daɗin aikin P90X® da farko ba," in ji Renee, 30, na New York City. "Amma na tsaya tare da shi, kuma na fara ganin canje-canje a wata daya bayan na fara-kamar yadda a ciki, wani inch daga cikin waistline. Ina tsammanin mabuɗin shine don nemo ayyukan motsa jiki da kuke so. Wasu daga cikinsu na sa ido, kamar yoga. motsa jiki, yayin da wasu kawai na 'samu.' Na kammala kwanaki 90 na farko na shirin kuma dole ne in ce, Ina jin da ƙarfi sosai kuma na sami sassauci yanzu." Shawarar Renee ga masu farawa? "Tabbas ku ci abinci isasshe 'yan awanni kafin ku saka waɗannan DVD ɗin," in ji ta. "Za ku ji kanku idan ba ku yarda ba. Ku amince da ni, aikin P90X® shine m!’

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