Tus Sau: Florence Bailey
Hnub Kev Tsim: 19 Taug Kev 2021
Hloov Hnub: 4 Lub Kaum Ib Hli Ntuj 2024
Anonim
qhia tso duab facebook kom pom tseeb thiab zoo nkauj
Daim Duab: qhia tso duab facebook kom pom tseeb thiab zoo nkauj

Zoo Siab

Tsis muaj qhov tsis ntseeg txog nws: BodyPUMP yog qhov kub tshaj plaws los tsoo cov koom haum noj qab haus huv txij li Spinning. Txawv teb chaws los ntawm New Zealand tsuas yog peb xyoos dhau los, cov chav qhia hnyav no tam sim no muaj ntau dua 800 lub koom haum qoj ib ce thoob plaws ntiaj teb. Tab sis qee tus kws tshaj lij nug seb qhov kev zov me nyuam, uas cuam tshuam nrog ntau qhov kev rov ua dua nrog qhov hnyav hnyav, nyob ntawm nws cov lus thov.

Qhov khoos phis tawj Lub Vev Xaib tau tshaj tawm cov lus tawv: "BodyPUMP yuav txhim kho koj lub peev xwm hlawv roj thiab pab txhim kho cov leeg nqaij thiab lub zog. Tsis yooj yim, nws yog txoj hauv kev nrawm tshaj plaws hauv qab ntuj kom tau zoo." Puas yog? Txhawm rau nrhiav kom paub, Lub luag haujlwm tau tshawb fawb ntawm California State University, Northridge, txhawm rau taug qab cov txiv neej thiab poj niam hauv chav kawm BodyPUMP. Txawm hais tias txoj kev tshawb fawb muaj nws qhov tsis txaus, xws li cov qauv me me, cov txiaj ntsig tsis zoo. Tom qab yim lub lis piam, cov kev kawm tsis tau qhia lub zog loj hlob los yog lub cev rog poob. Tsuas yog qhov txiaj ntsig ntsuas tau yog nce ntawm cov leeg nqaij.

BodyPUMP cov neeg txhawb nqa thiab cov kws tshawb fawb ntseeg tias txoj kev tshawb no luv dhau los ntsuas qhov kev pab cuam txaus. Terry Browning, tus lwm thawj ntawm Lub Tuam Txhab STEP, Asmeskas tus muag khoom ntawm BodyPUMP hais tias "Yog [kev kawm] tau ua raws cov ncauj lus ntev dua lawv yuav tau pom qhov kev hloov pauv ntau dua." Cov kws tshawb fawb tau hais tias yim lub lis piam txaus los ntsuas qhov kev thov tias nws yog "txoj kev nrawm tshaj plaws hauv lub ntiaj teb kom tau txais kev zoo."


Cov kws tshaj lij sab nraud uas tau tshuaj xyuas txoj kev tshawb no hais tias yim lub lis piam yog suav tias yog qhov tsawg kawg nkaus uas tau txais ntev rau kev kawm ntawm hom no. "Nws yuav yog qhov zoo tshaj yog tias txoj kev tshawb fawb tau mus ntev dua," hais tias tus kws kho mob lub cev qoj ib ce Daniel Kosich, Ph.D., tus kws pab tswv yim qoj rau Aurora Cardiology Practice hauv Denver."Tab sis muaj yim-lub lim tiam kev tshawb fawb uas tau pom tias muaj kev hloov pauv ntau dua hauv lub zog." (Saib "Nrhiav qhov hnyav.")

Kev siv zog siab tshaj plaws, rov qab coj tus

CSUN cov kev tshawb fawb tau siv ib teev-ntev BodyPUMP chav kawm ob zaug hauv ib lub lis piam thiab zam lwm qhov kev qhia hnyav. "Peb thov kom cov neeg koom nrog txuas ntxiv nrog lawv cov kev tawm dag zog aerobic ib txwm muaj thiab kev noj zaub mov zoo," hais tias Eve Fleck, MS, tus kws tshawb fawb tus thawj coj, uas ua txoj kev tshawb fawb rau nws tus tswv thesis. Ua ntej txoj haujlwm pib thiab tom qab lub limtiam thib yim, cov kws tshawb fawb tau ntsuas lub zog ntawm lub rooj zaum nias siv qhov ntsuas ib-tus lej (qhov hnyav tshaj plaws cov ntsiab lus tuaj yeem nqa ib zaug) thiab muaj zog tiv thaiv lub cev (ntau npaum li cas lawv tuaj yeem zaum zaum nias tus nqi ntawm qhov hnyav los ntawm YMCA endurance test: 35 phaus rau cov poj niam, 80 phaus rau txiv neej).


Thaum 27 cov ncauj lus pib txoj haujlwm, tsuas yog 16, sib xyaw ntawm cov neeg tshiab thiab cov neeg muaj kev paub dhau los, ua tiav nws. (Ob peb tau tawm mus vim muaj kev tsis sib haum xeeb, ib qho vim tias qhov kev zov me nyuam ua rau nws mob caj dab hnyav dua.) Tom qab yim lub lis piam, qhov kev hloov pauv nkaus xwb yog qhov nce ntawm lub rooj ntev zaum-xovxwm repetitions uas yuav ua tau. Fleck hais tias "Qhov nce nruab nrab yog qhov tseem ceeb, kwv yees li 48 feem pua," Tsis tas li ntawd, peb ntawm plaub tus novices tau txais lub zog, qhov nruab nrab ntawm 13 feem pua.

Fleck qhia txog kev ua siab ntev thiab lub zog nce ib feem rau kev txhim kho neural kev sib koom tes feem ntau tau ntsib los ntawm cov neeg txhawb nqa tshiab. Nws hais tias nws tsis xav tsis thoob tias cov pab pawg hauv nruab nrab tsis tau txais lub zog, vim nws nyuaj rau cov neeg muaj kev paub dhau los ua li ntawd. Txhawm rau kom muaj zog, Asmeskas Tsev Kawm Qib Siab Kev Ua Si ncaws pob pom zoo tshem 70-80 feem pua ​​ntawm koj li ib zaug ntau tshaj. Tab sis hauv chav kawm BodyPUMP ib txwm muaj, cov ncauj lus txhawb nqa qhov nruab nrab tsuas yog 19 feem pua ​​ntawm lawv qhov siab tshaj plaws.

BodyPUMP tus txhawb nqa tiv thaiv kev siv lub teeb hnyav. Browning hais tias "Yog vim li cas rau qhov hnyav yog qhov program tau tsim los txhawm rau txhim kho cov leeg muaj zog," Browning hais. (Muscular endurance, cov kws tshaj lij pom zoo, yog qhov tseem ceeb rau kev ua ub ua no ntev li ob peb teev, xws li caij tsheb kauj vab, hiking thiab caij skiing.) Browning hais tias lub vev xaib qhov kev thov kom muaj zog ntxiv tsuas yog siv rau cov neeg pib tawm dag zog xwb, tab sis qhov kev lees paub no tsis tshwm sim hauv lub xaib. Fleck hais tias nws yuav xav tau ntau yam tshiab los txiav txim siab yog tias pib lifters yeej muaj zog nrog BodyPUMP. Ib qho kev txwv tseem ceeb ntawm txoj kev tshawb fawb, cov kws tshaj lij pom zoo, yog qhov kev kawm qhov hnyav-kev qhia paub dhau los muaj ntau yam. Kosich hais tias "Nrog rau qhov piv txwv me me uas faib ua ntau qib kev qoj ib ce, nws nyuaj rau tau txais lub zog suav daws," Kosich hais.


Kev pheej hmoo ntawm kev raug mob?

BodyPUMP cov neeg txhawb nqa tswj hwm qhov kev ua siab ntev ntawm cov leeg yog qhov zoo tshaj plaws los ntawm kev ua ntau qhov kev rov ua dua ntawm txhua qhov kev tawm dag zog. Txawm li cas los xij, kev tshawb fawb qhia tau hais tias kev ua cov tsoos yim mus rau 12 repetitions txhim kho cov leeg nqaij muaj zog, thaum tseem tsim lub zog, pob txha thiab cov leeg nqaij txaus los txhawb cov metabolism. Wayne Westcott, Ph.D., tus thawj coj tshawb fawb txog kev noj qab haus huv ntawm Boston's South Shore YMCA hais tias "Thaum koj nce [cov nqaij leeg] lub zog koj tau txais [cov nqaij leeg] kev ua siab ntev, tab sis pom tau tias qhov kev tawm tsam tsis muaj tseeb,"

Ua ntau qhov kev rov ua dua tsis yog qhov tsim nyog xwb, Westcott hais tias, tab sis tuaj yeem ua rau muaj kev pheej hmoo ntawm kev siv ntau dhau. Tsis muaj ib qho ntawm CSUN txoj kev tshawb fawb qhia txog kev raug mob tshiab. "Tab sis [xws li] kev raug mob yuav siv sijhawm ntev dua yim lub lis piam los txhim kho," hais tias William C. Whiting, Ph.D., tus thawj coj ntawm chav kuaj biomechanics ntawm CSUN thiab ib tus ntawm Fleck tus kws pab tswv yim.

Cov kws tshawb fawb tseem txhawj xeeb tias muaj ntau qhov rov ua dua (txog 100 rau qee qhov kev tawm dag zog) tuaj yeem txhawb cov txheej txheem tsis zoo. Fleck hais tias nws ib txwm pom daim ntawv tsis zoo, tshwj xeeb yog cov neeg tuaj tshiab. Lawv zoo li thauj lub bar nrog qhov hnyav ntau dhau, thiab los ntawm 40th rov ua dua tuaj yeem nqa tsis tau nws. Nws tau sau tseg tias cov kws qhia koom nrog hauv nws txoj kev kawm tsis tshua tau kho cov neeg koom uas tau nqa tsis raug. "Txawm tias tom qab yim lub lis piam, tag nrho peb cov kev kawm siv lub dab teg tsis zoo, nraub qaum, lub luj tshib, lub xub pwg nyom thiab lub hauv caug," hais tias Fleck. Browning taw qhia tias BodyPUMP cov kws qhia muaj 15-feeb cov txheej txheem kev cob qhia ua ntej chav kawm thiab cov neeg tuaj tshiab tau hais kom tuaj koom tsawg kawg ib qho ua ntej yuav kawm.

Kom meej meej, cov chav kawm BodyPUMP muaj kev lom zem heev. Cov neeg koom nrog tshaj tawm tias lawv nyiam nqa tes taw hnyav li nkauj thiab nrhiav txoj haujlwm txhawb nqa. Tab sis cov chav kawm puas tsim nyog kawm? Fleck hais tias, "Rau ib tug novice, nws yog ib txoj hauv kev los pib rau hauv kev cob qhia hnyav," Fleck hais tias, nco ntsoov tias ntau qhov kev kawm tau raug hem kom nqa hnyav mus txog thaum lawv sim BodyPUMP. Tab sis nws qhia tias yog koj ua BodyPUMP, muaj cov kws qhia ua qauv qhia rau txhua qhov kev tawm dag zog sab nraud ntawm chav kawm thiab txo tus naj npawb ntawm kev rov ua dua uas koj ua txhawm rau txo kev pheej hmoo raug mob.

Yog tias koj tab tom nrhiav kev tsim cov leeg, ua kom koj cov metabolism thiab ntxiv dag zog rau koj cov pob txha, Fleck hais tias, lo nrog ib qho kev qhia hnyav. Lub caij no, BodyPUMP tuaj yeem pab koj tswj cov leeg nqaij, thiab, nws hais ntxiv, "Nws yog ib qho kev lom zem rau pov rau hauv koj txoj haujlwm ib ntus."

Ntsuam xyuas rau

Kev tshaj tawm

Feem Ntau Kev Nyeem Ntawv

Andropause rau cov txiv neej: nws yog dab tsi, cov cim tseem ceeb thiab kev kuaj mob

Andropause rau cov txiv neej: nws yog dab tsi, cov cim tseem ceeb thiab kev kuaj mob

Cov t o mob t eem ceeb ntawm andropau e yog kev hloov pauv ai ai hauv kev xav thiab qaug zog, ua t hwm im rau cov txiv neej nyob ib puag ncig 50 xyoo, thaum te to terone ntau lawm hauv lub cev pib poo...
Qhua dej mob loj: cov tsos mob tshwm sim, muaj teeb meem tshwm sim thiab kho mob

Qhua dej mob loj: cov tsos mob tshwm sim, muaj teeb meem tshwm sim thiab kho mob

Thaum tu neeg lau muaj mob qhua dej, nw mob mu rau tu kabmob loj t haj, nrog rau lub hlwv ntau dua li ib txwm, ntxiv rau cov t o mob xw li kub taub hau, mob pob nt eg thiab mob caj pa .Feem ntau, cov ...