Kulimbitsa thupi P90X kuchokera kwa Tony Horton

Pulogalamu ya P90X ndichithunzithunzi chenicheni chokhala ndi thanzi labwino kunyumba. Ndi zovuta zamphamvu zophunzitsidwa mwamphamvu kuchokera kwa Tony Horton mudzatha kupanga thupi langwiro.

P90X (kapena Power 90 Extreme) ndi gulu la kulimbitsa thupi kosiyanasiyana komwe kumapangidwa ndi m'modzi mwa aphunzitsi odziwika kwambiri padziko lonse lapansi Tony Horton mu 2005. P90X mwina ndi pulogalamu yotchuka kwambiri yolimbitsa thupi - kwa nthawi yayitali adakhala pachiwopsezo chotchuka pakati pa ophunzitsidwa.

Ngakhale mu 2010, kugulitsa kwa P90X kudatsika kwambiri, makanema awa apitiliza kupereka theka la ndalama zonse zakampaniyo Beachbody. Malingaliro oyenera pa pulogalamuyi asiya otchuka ambiri aku America, kuphatikiza woyimba Sheryl khwangwala, wodziwika pagulu, Michelle Obama komanso wandale Paul Ryan.

Onaninso:

  • Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
  • Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Kufotokozera kwa pulogalamu P90X ndi Tony Horton

Ngati mwakonzeka kusintha zina ndi zina m'thupi lanu, yesani maphunziro ochokera kwa mphunzitsi wotchuka wa P90X Tony Horton. Wakukonzerani njira yabwino yopangira mpumulo, thupi lamphamvu komanso lamphamvu. Pulogalamu yogwira bwino ntchito imaposa ngakhale maphunziro ku masewera olimbitsa thupi. Maphunzirowa akuphatikizanso mapulogalamu a mphamvu ndi ma aerobic komanso maphunziro otambasulira komanso kusinthasintha. Ndi P90X mudzakweza kuthekera kwanu kwakuthupi kokwanira!

Pulogalamuyi ili ndi maola 12 omwe mudzachite miyezi itatu ikubwerayi:

  1. Chifuwa ndi Kubwerera. Zochita pachifuwa ndi kumbuyo, ma push-UPS ambiri ndikukoka-UPS. Mudzafunika bala yopingasa kapena yotulutsira, imayimira kukankha UPS (mwakufuna), mpando.
  2. Plyometric. Masewera a Bosu, omwe ali ndi mitundu yoposa 30 yazodumpha zosiyanasiyana. Mufunika mpando.
  3. Mapewa ndi Zida. Zochita pamapewa ndi mikono. Mudzafunika zotumphukira kapena chotulutsa pachifuwa, mpando.
  4. Yoga X. Yoga yochokera kwa Tony Horton ikuthandizani kukhala olimba, kusinthasintha komanso kulumikizana. Mufuna yoga Mat, zotchinga zapadera (zosankha).
  5. Miyendo ndi Kubwerera. Zolimbitsa thupi za ntchafu, matako ndi ana ang'ombe. Mufunika mpando, bala ndi khoma laulere.
  6. Kenpo X. Zochita zolimbitsa thupi zolimbitsa thupi ndi mafuta oyaka. Kutengera ndi zinthu zamasewera olimbana. Kusunga sikofunikira.
  7. X Tambasula. Gulu lazolimbitsa thupi lomwe lingakuthandizeni kubwezeretsa minofu ndikupewa chigwa. Ankafuna Mat ndi midadada ya yoga.
  8. pakati Kugwirizana. Zolimbitsa thupi kuti mukhale ndi minofu yolimba, makamaka m'chiuno, kumbuyo ndikusindikiza. Mufunika ma dumbbells ndi rack for push UPS (ngati mukufuna).
  9. Chifuwa mapewa ndi Triceps. Zochita pachifuwa panu. Mufunika ma dumbbells kapena chifuwa chotulutsa, bala yopingasa.
  10. Back ndi Mipira. Zovuta zakumbuyo ndi ma biceps. Mudzafunika zotumphukira kapena zotulutsa pachifuwa, bala yopingasa.
  11. cardio X. Kuchita masewera olimbitsa thupi otsika kwambiri. Kusunga sikofunikira.
  12. Ab Ripper X. Nthawi yayitali ya mphindi 15 ya minofu yam'mimba.

Tony Horton adakonzekera ndandanda yomwe mungatsatire masiku 90. P90X yolimbitsa thupi idzachitika malinga ndi dongosolo lotsatirali: milungu itatu yamaphunziro olimba, yotsatiridwa ndi sabata limodzi la yoga ndikutambasula. Sabata yotsitsimutsa ndiyofunikira kwambiri pakukula bwino ndi zotsatira, chifukwa chake, simuyenera kuphonya. Izi zidzakuthandizani kupewa mapiri ndi kuyimilira, komanso kutsitsa kwambiri thupi. Tony Horton amapereka ndandanda yolimbitsa thupi 3 P90X:

  • Taphunzira (njira yotsika mtengo kwambiri: Cardio yambiri, mphamvu zochepa)
  • Zachikale (mtundu wapamwamba, ngati mukufuna kukhala wochulukirapo)
  • Mawiri (njira yopenga kwa osimidwa)

Kuti muchite P90X ndi Tony Horton, mufunika zida zina zamasewera, koma poyerekeza ndi zovuta zina zamagulu ake ndizochepa. Mudzafunika zotumphukira kapena zotulutsa pachifuwa ngati cholimbana ndi bala yopingasa yokoka-UPS yomwe mutha kusintha zolimbitsa thupi ndi zotulutsa. Kuyimilira kwa Push-UPS kungagwiritse ntchito wophunzira wapamwamba yekha. Dumbbell ndi bwino kutenga collapsible kapena osachepera angapo awiriawiri osiyana kulemera: kuchokera 3.5 makilogalamu mu akazi, kuchokera 5 makilogalamu amuna. Wofukulawo alangizidwanso kuti agule gulu losinthira.

Ngati simukudziwa kuti mutha kuthana ndi P90X, mutha kuyesa mapulogalamu: Power 90 kuchokera kwa Tony Horton.

Ubwino wa pulogalamu ya P90X:

  1. Ichi ndi chimodzi mwazinthu zovuta kwambiri, koma zothandiza kwambiri pakuchita masewera olimbitsa thupi kunyumba. Ndi P90X mukutsimikizika kuti mupeza mawonekedwe abwino kwambiri.
  2. Mukhazikitsa thupi lolimba, lolimba komanso lolimba. Kulimbitsa thupi komanso kulimbitsa thupi kwa magulu onse amisempha kukuthandizani kuti muchepetse kagayidwe kake kuti apange mawonekedwe owotcha ndikuwotcha mafuta. Koma ndi chakudya choyenera chitha ngakhale kukulitsa minofu yolimba.
  3. Mapulogalamu apamwamba chifukwa cha kuchuluka kwa masewera olimbitsa thupi osiyanasiyana. Thupi lanu silikhala ndi nthawi yozolowera ndikuzolowera masewera olimbitsa thupi, chifukwa chake miyezi itatu yonse yophunzitsidwa imangokhala yovutikira. Izi zidzakuthandizani kupeza zotsatira zabwino ndikupewa mapiri.
  4. Masabata atatu aliwonse ophunzitsidwa bwino mumalandira sabata limodzi lokonzekera. Tony Horton ndikuphatikizanso yoga ndi kutambasula, kuti muthe kumanganso minofu yathu, mphamvu zamagetsi zothinana.
  5. Ndi P90X mudzakuthandizani kusinthasintha komanso kulumikizana kwanu, chifukwa chazolimbitsa thupi za yoga moyenera komanso kutambasula.
  6. Pulogalamuyi ndiyokwanira komanso yopangidwa kwa masiku 90 malinga ndi ndandanda ya maphunziro. Mofananamo muli kale ndi mapulani okonzekera okonzekera miyezi 3 pasadakhale.
  7. P90X ndi yabwino kwa amuna ndi akazi.

Zotsatira za pulogalamu ya P90X:

  1. Mudzafunika zida zochititsa chidwi za Arsenal: zolemera zochepa zopangira dumbbells kapena zotulutsa ndi kukana kosinthika, bala yopingasa, imayimira kukankha kwa UPS.
  2. Zovuta P90X ndizoyenera kwa wophunzira wapamwamba.

Ngati mutha kuthana ndi pulogalamuyi P90X kuchokera kwa Tony Horton, ndiye kuti mudzatha kuchita masewera olimbitsa thupi aliwonse. Simungatero kokha pangani thupi latsopanondi kuwonjezera msinkhu wanu wolimbitsa thupi kufika pamlingo wambiri.

Onaninso:

Siyani Mumakonda