P90X3: zovuta kwambiri zolimbitsa thupi kwa theka la ola kuchokera kwa Tony Horton

Mukufuna kuchepa thupi kapena kuchita masewera othamanga mumphindi 30 zokha patsiku? Ndiye yesani zovuta kwambiri kuchokera kwa Tony Horton - P90X3. Pambuyo pakusindikiza kwachiwiri, Tony wapanga pulogalamu yabwino kwambiri mthupi lonse.

Kufotokozera kwamadongosolo P90X3 kuchokera kwa Tony Horton

P90X3 ndicholimbitsa thupi chovuta kwa mphindi 30 cha Tony Horton kuti awotche bwino mafuta ndikumanga thupi lolimba. Gawo lachitatu la pulogalamu yotchuka ya P90X yopangidwa pazotsatira zambiri munthawi yochepa. Iwalani zakugwiritsa ntchito nthawi! Mupeza zotsatira zazikulu kwambiri mumphindi 30 zokha patsiku. Izi zimachitika ndikuphatikiza zolimbitsa thupi zazikulu zomwe zingakuthandizeni kupeza maloto anu.

Kutulutsa kwachitatu kumalingaliridwa wokometsedwa kwambiri komanso wogwira mtima. Chifukwa chake musalingalire akatswiri olimbitsa thupi komanso omwe adakwanitsa kuyesa kufananizira mapulogalamu onse atatu, P90X. Zowona, pali otsutsa omwe amati malowa, Tony Horton wataya dzina lake ndipo adakhala ngati mapulogalamu ena ofanana nawo, monga Insanity ndi Asylum. Komabe, zambiri zomwe zikuchitikazi sizingafanane ndi kufananizira koteroko.

Tony Horton mu P90X3 kulimbitsa thupi amagwiritsa ntchito masewera olimbitsa thupi kwambiri omwe angakuthandizeni kuti muthane bwino ndi thupi. Mupanga zolemera komanso zolimbitsa thupi, ma plyometric, masewera olimbitsa thupi, masewera olimbitsa thupi, yoga komanso ma Pilates. Cholinga cha pulogalamuyi ndikuphatikiza zingapo mwa njira zothandiza kwambiri zolimbitsa thupizomwe zithandizira kusintha thupi lanu mwachangu, moyenera komanso mosavuta.

P90X3 ndiyathunthu Odziimira pulogalamu. Mutha kuyamba kutsatira, ngakhale mutadutsa kale P90X ndi P90X2. Komabe, muyenera kukhala okonzekera zolimbitsa thupi ndi Tony Horton, kudandaula kwakukulu sikuli kwa aliyense. Mukakhala mkalasi yesetsani kuyenda palokha, ngati kuli kofunika, imani pang'ono.

Zovuta P90X3

Pulogalamu P90X3 imaphatikizapo zolimbitsa thupi za 16 ndi bonasi ya 4: zonsezi (kupatulapo Cold Start ndi Ab Ripper) mphindi 30 zapitazi. Pamalo olembapo anawonetsa zida zomwe mukufunikira kuti mumalize maphunziro. Chidziwitso: dumbbell imodzi, ndipo bala nthawi zonse limasinthidwa ndikutulutsa.

Chifukwa chake, makanema onse P90X3 atha kugawidwa m'magulu angapo:

Kulimbitsa mphamvu kwamagulu osiyanasiyana amisempha:

  • Total Mgwirizano: Zochita zapadera za 16 za minofu ya thupi lonse zomwe zingakuthandizeni kupeza mawonekedwe abwino (dumbbell ndi bar).
  • The Vuto: Kukula kwa mphamvu zakumtunda - makamaka kumakhudza kukankha-UPS ndikukoka-UPS (bala yopingasa).
  • Chowotchera moto: ntchito yayikulu yamagulu onse am'mimba (dumbbell, bala yopingasa).
  • Opentric Pamwamba: maphunziro umalimbana kukula ndi chitukuko cha minofu ya thupi chapamwamba (dumbbell, bala yopingasa).
  • Opentric M'munsi: maphunziro umalimbana kukula ndi chitukuko cha minofu ya m'munsi thupi (dumbbell ndi mpando).
  • The Wankhondo: mphamvu zamagetsi ndi thupi lake (opanda zipangizo).

Masewera olimbitsa thupi:

  • see X: kuti muwonjezere kuthamanga kwanu komanso mphamvu zophulika (opanda katundu).
  • Zojambulajambula: kusintha kulimbitsa thupi, mphamvu, kusinthasintha komanso kulimba kwa minofu (opanda zida).
  • Chinyengo: Kukhazikitsa minofu yolimbitsa, kulumikizana ndi kulinganiza (bala yopingasa).

Mafuta owotchera thupi:

  • CVX: cardio kwambiri ndi kulemera kwina (ziphuphu kapena mipira yamankhwala).
  • MMX: kuyaka mafuta pogwiritsa ntchito masewera a karati (opanda katundu).
  • Accelerator: masewera olimbitsa thupi a plyometric ndi aerobic omwe amaphatikiza mapulani okhazikika ndi olimba (opanda katundu).

Zochita zolimbitsa thupi, kusinthasintha komanso kulimbitsa minofu yamkati:

  • X3 Yoga: yoga yamagetsi yopititsa patsogolo mafupa am'matumbo, kukulitsa mphamvu zonse komanso kusamala (popanda kufufuza).
  • Pilates X: Ma pilates olimba minofu, kusinthasintha kwamafundo ndi kutambasula (opanda katundu).
  • Isometrix: masewera olimbitsa thupi omanga minofu yolimba, yolimba (opanda katundu).
  • Mphamvu: maphunziro olimba owongolera kutambasula ndikuwonjezera mayendedwe osiyanasiyana (opanda katundu).

Bonasi kulimbitsa thupi:

  • Kuyamba Kuzizira (Mphindi 12): konzekera kutentha (palibe zowerengera).
  • Abomba (Mphindi 18): masewera olimbitsa thupi pogwiritsa ntchito zolimbitsa thupi komanso zolimbitsa thupi (opanda zida).
  • Zovuta Zotsika: kulimbitsa mphamvu m'munsi (ziphuphu).
  • Pamwambapa: kulimbitsa mphamvu kumtunda (dumbbell, bala yopingasa).

Monga mukuwonera, pamaphunziro, mufunika zida zosachepera: zokhazokha zopumira ndi kapamwamba. Ndipo zonsezi zitha kukhala zofanana kuthana ndi expander. Ngati mumagwiritsa ntchito ma dumbbells, ndikofunikira kukhala ndi awiriawiri angapo a zolemera zosiyanasiyana kapena kugwiritsa ntchito ma dumbbells omwe angagwe. Kulemera kwa akazi kuchokera pa 2.5 kg ndi kupitirira amuna - kuyambira 5 kg ndi kupitilira apo.

Monga kutulutsidwa kwam'mbuyomu kwa P90X3 yapangidwa masiku 90 ophunzitsira. Mupita patsogolo pamasabata a 12 tsiku lililonse mukamaliza kulimbitsa thupi. Zovutazo zikuphatikiza kalendala yamakalasi, kutengera zolinga zanu mutha kusankha imodzi mwamagawo anayi okonzekera maphunziro:

1) Calendar Maphunziroc. Oyenera anthu omwe amakonda pulogalamu yapa desktop yogawidwa yunifolomu ya cardio ndi masewera olimbitsa thupi. Mulimbitsa minofu, mutaya mafuta amthupi, gwiritsani ntchito zolimbitsa minofu yanga kuti ndikhale okhazikika komanso kuti ndikhale olimba.

2) Kalendala Layi. Oyenera omwe akufuna kukhala ndi thupi loonda komanso osachita chidwi ndi kukula kwa minofu. Poterepa, pulogalamuyi idzagwiritsa ntchito zamtima ndi zochitika zolimbitsa thupi kuti zisinthe komanso kuyenda.

3) Kalendala M.bulu. Zapangidwira anthu owonda (a astenikov) omwe akufuna kugwira ntchito pakukula kwa minofu. Kuphatikiza pa kulimbitsa thupi mu P90X3 muyenera kutsatira zakudya. Ziyenera kukhala zochulukirapo komanso zomanga thupi kuti ziziyambitsa kukula kwa minofu.

4) Kalendala D.malembo. Kalendala yovuta P90X3, ikugwirizana ndi izi. Bwino pitani pa tchati kawiri kokha ngati mwadutsa kale P90X3 kamodzi.

Zomwe muyenera kudziwa za P90X3:

  • Pulogalamuyi imakhala ndi zolimbitsa thupi 16 theka la ola + makanema 4 a bonasi.
  • P90X3 ndi pulogalamu yapadera osati kupitiriza kumasulidwa kwachiwiri kwapita. Chifukwa chake mutha kutsatira, ngakhale simunayesere P90X ndi P90X2 isanachitike.
  • Kwa makalasi mudzafunika chotsegula ndi ma dumbbells. Ndipo bala yopingasa, ndi ma dumbbells atha kulowa m'malo mwa zotulutsa za tubular.
  • Pulogalamuyi imatenga masiku 90, pali ma 4 olimbitsa thupi osiyanasiyana kutengera zolinga zanu.
  • Zovutazo zimaphatikizapo zolimbitsa thupi zosiyanasiyana pazochita zonse zolimbitsa thupi. Mutha kusankha magawo omwe mungakumane nawo ndikuthana nawo kunja kwa dongosololi.
  • Ntchitoyi idakulirakulira kuposa momwe adatulutsira m'mbuyomu, kotero mutha kupeza zotsatira zabwino pamphindi 30 patsiku.

Mukukayikirabe ngati mungayesere pulogalamu yatsopano ya Tony Horton? Sizokayikitsa kuti mupeza zovuta zomwe zingafanane ndi P90X3 kusiyanasiyana, kuchita bwino komanso mphamvu yamaphunziro. Pulogalamu yachitatu ya pulogalamu yotchuka idapambana ziyembekezo zonse ndipo idakhala imodzi mwamaphunziro amakono olimbitsa thupi.

Onaninso:

  • Misala kuchokera kwa Shaun T kapena P90x ndi Tony Horton: chomwe mungasankhe?
  • Pulogalamu P90X2: Vuto Lotsatira lotsatira kuchokera kwa Tony Horton

Siyani Mumakonda