P90 kuchokera kwa Tony Horton: zolimbitsa thupi kwa mphindi 30 kwa oyamba kumene

Ngati mukuganiza kuti maphunziro ndi Tony Horton mutha kuyamba ndikungotenga nawo gawo, ndiye kuti tikufulumizitsani. Mu 2014, Tony molumikizana ndi Beachbody adayambitsidwa pulogalamu P90, zomwe ndizovuta zolimbitsa thupi, koma zothandiza thupi lonse.

Kufotokozera kwa pulogalamu ya P90 kuchokera kwa Tony Horton

Mwinamwake mwazindikira kuti gulu la Beachbody limakonda kuchita zolimbitsa thupi zomwe zimakupatsani mwayi wopeza zotsatira zabwino munthawi yochepa. Koma mzaka zaposachedwa ayamba kupanga mapulogalamu omwe sakugwirizana ndi akatswiri okhaokha, komanso oyamba kumene. Complex P90 yapangidwa kwa iwo omwe akufuna kukhala ndi mawonekedwe abwino osatopetsa. Tony Horton amapereka maphunziro osakwanira miyezi itatu yochepetsera komanso kuthana ndi zovuta.

P90 ndikubwezeretsanso pulogalamu yoyambirira ya Power 90. Maofesi atsopanowa adapangidwira aliyense amene akufuna kukonza mawonekedwe ake ndikulimbitsa thupi popanda zolimbitsa thupi. Mwachitsanzo, kalatayo "X" m'dzina la Tony Horton P90X wotchuka kwambiri amatanthauza Kwambiri - "Mopambanitsa". Pomwe muli pulogalamuyi P90 palibe chowopsa; ndikulimbitsa thupi komwe aliyense angathe kuchita.

P90 ndimasewera olimbitsa thupi masiku 90, omwe amaphatikiza zolimbitsa thupi 10 zomwe zimakhala pafupifupi mphindi 30. Pulogalamuyi ndiyophatikiza mitundu itatu ya katundu: cardio, mphamvu, cor. Maphunzirowa ndiabwino pokhudzana ndi kusintha mawonekedwe anu ndi maphunziro anu. Muthanso kugwiritsa ntchito P90 yovuta, ngati mukufuna kudzisunga bwino, osayesetsa komaliza.

Ndani amapitakuchokeraKodi kulimbitsa thupi P90?

  • anthu omwe alibe maphunziro;
  • anthu omwe sakonda kulimbitsa thupi kwambiri komanso katundu wolemetsa;
  • anthu omwe akufufuza mapulogalamu okwera mtengo opanda katundu wolemera pamalumikizidwe;
  • anthu omwe akufuna kuchoka ku masewera olimbitsa thupi, koma kuti akhale okhazikika;
  • komanso kwa iwo omwe amakonda kulimbitsa thupi, Tony Horton, ngakhale atakhala ovuta motani.

Pulogalamuyi P90

Pulogalamu ya P90 imaphatikizapo zolimbitsa thupi za 10 zoyambira ndi 4. Zovuta zakonzedwa masiku 90 ophunzitsira, kasanu ndi kamodzi pa sabata ndi tsiku limodzi lopuma. Pulogalamuyi ikuphatikizapo Magawo atatu azolimbitsa thupi ndizovuta pang'onopang'ono, mwezi umodzi pagawo lililonse. Mu gawo loyamba, mupeza masewera olimbitsa thupi angapo "KUPITA", gawo lachiwiri - masewera olimbitsa thupi angapo "B", gawo lachitatu - masewera olimbitsa thupi angapo "C".

Mu P90 maphunziro akuwonetsanso momwe mtundu wopepuka wazolimbitsa thupi, kotero kuti phunziroli litha kukwaniritsidwa chifukwa cha kuthekera kwawo. Pakati pa mamembala a P90 mwa njira, mudzazindikira Anna Renderer - woyambitsa kulimba kwa njira ya POPSUGAR. Ndikosavuta kuti kulimbitsa mphamvu ndikuwonetsanso njira yoyenera yochitira masewera olimbitsa thupi:

Tony Horton amapereka mitundu iwiri ya kalendala: Kuchokera Pamtima ndi Kutsutsana Kutengera. Sankhani kalendala kutengera zomwe mukufuna kuyang'ana: Cardio-katundu ndikuwotcha mafuta or kuphunzitsa kulemera ndi kamvekedwe ka minofu. Pachiyambi (Zochokera ku Cardio) mudzachita zolimbitsa thupi 3 ndi kulimbitsa mphamvu 2 sabata. Pankhani yachiwiri (Kutsutsana Kutengera)M'malo mwake, kulimbitsa thupi 2 komanso kulimbitsa mphamvu 3 sabata. Loweruka nthawi zonse mumayembekezera pulogalamu Loweruka Special.

P90 yokhayo ikuphatikizidwa Kanema wamkulu 10 wokhala ndi zovuta zitatu:

  • Kutupa (Kutupa A, G B, G C) - masewera olimbitsa thupi a cardio amakhala otsika kwambiri okhala ndi masewera ankhondo osakanikirana. Kuwerengera sikufunikira, koma gulu la P90 limagwiritsa ntchito kamangidwe kakang'ono pansi pa lalikulu 3 × 2. (mutha kuchita popanda izo). Magawo apita mphindi 30-35.
  • Zithunzi (Zithunzi A, Review B, Review C) kulimbitsa mphamvu ya minofu. Kuti muzichita masewera olimbitsa thupi mufunika ma dumbbells ndi otambasulira (wotulutsa). Makalasi ndi mphindi 30-35 m'mwezi wachitatu mphindi 45.
  • Ab Ripper (Ab Ripper A, Ab Ripper B, Ab Ripper C) - kulimbitsa thupi kwakanthawi kwa kutumphuka kwa mphindi 10-15. Kwa makalasi adzafunika Mat.
  • Satsiku lachiwawa Wapadera (gawo limodzi kwa miyezi itatu yonse) - kulimbitsa thupi kwa aerobic ndi mphamvu, machitidwe a isometric ndi plyometric. Kusunga sikofunikira.

Ndipo 4 bonasi kulimbitsa thupi:

  • liwiro Kutupa (25 min) - kulimbitsa thupi kwa cardio wopanda zida.
  • liwiro Zithunzi (Mphindi 30) - kulimbitsa mphamvu ndi ma dumbbells ndi expander.
  • liwiro Mph (Mphindi 8) - maphunziro pamaziko a slats pa Mat.
  • horton's Waukulu kumenya (Mphindi 35) - kulimbitsa thupi kwakanthawi kopanda zida zathupi lonse.

Ndipo ngakhale gulu la Beachbody likutsimikizira kuti maphunziro angapezeke kwa aliyense, sitikukulimbikitsani kuti muyambe kuchita pulogalamu ya P90 anthu atha kukhala onenepa kwambiri osaphunzitsidwa. Pamenepa ndibwino kuyamba kuphunzitsa kunyumba Zotsatira zochepa za pulogalamuyi kuchokera kwa Leandro Carvalho -YouV2.

Mukuyang'ana kuti muyambe kukhala wathanzi kunyumba? Kapena mukungoyang'ana pulogalamu yabwino yomwe ingapezeke kwa aliyense? Yesani P90 yovuta kuchokera kwa Tony Horton, ndipo mukutsimikizika kuti mupeza zotsatira zomwe mukufuna popanda katundu wambiri.

Siyani Mumakonda