Zamkatimu
Pulogalamu Tony Horton Power 90 Master Series ndi njira yabwino yopangira thupi lolimba, lolimba komanso lotanuka. Maphunziro apamwamba adzakuthandizani mwadzidzidzi adadziyika bwino.
Kufotokozera kwa pulogalamuyi Tony Horton
Tony Horton adapanga masewera olimbitsa thupi omwe angakuthandizeni kusintha thupi lanu, kuchotsa mafuta ochulukirapo ndikuwonjezera mphamvu ya minofu. Mudzachita maphunziro a aerobic ndi mphamvu kupanga mikono yosemedwa, m'mimba mosasunthika, ntchafu zolimba ndi matako owoneka bwino. Tony amagwiritsa ntchito masewera olimbitsa thupi osiyanasiyana kuti akwaniritse mawonekedwe anu ndikukhala ndi mpumulo wamthupi. Ambiri amakhulupirira kuti pulogalamuyi ndi gawo lokonzekera bwino lokhazikitsa P90X.
Fitness Power 90 Master Series ili ndi zolimbitsa thupi zisanu ndi chimodzi zomwe muyenera kusintha pakati:
- cardio Zidutswa (Mphindi 56): nthawi yayitali yamtima kuwotcha mafuta ndi kupititsa patsogolo kagayidwe.
- pakati cardio (Mphindi 48): kulimbitsa minofu ya thupi molumikizana ndi masewera olimbitsa thupi.
- Plyo miyendo (Mphindi 49): Kuphulika kwa plyometric yopanga ntchafu ndi matako owonda.
- Zithunzi 5/6 (Mphindi 45): zovuta zamagetsi zolimbitsa minofu yakumtunda.
- Kutupa 5/6 (Mphindi 47): masewera olimbitsa thupi oyatsa mafuta.
- Chapamwamba Middle Lower (Mphindi 40): masewera olimbitsa thupi m'malo onse ovuta.
Dumbbells (kapena expander) mumangofunika videoframerate imodzi: Sculpt 5-6. Munthawi yonse ya mungachite popanda zida zina, yomwe ndi mwayi waukulu pulogalamuyi. Tony Horton adatenga masewera olimbitsa thupi omwe simusowa ngakhale zida zamasewera. Complex Power 90 Master Series ndiyoyenera kwa wophunzira wapamwamba. Makalasi ofanana omwewo amatha kuwonera m'nkhaniyi: Ndondomeko zabwino kwambiri zogwirira ntchito zapamwamba
Pulogalamuyi imatha kwa masabata a 12 amathamanga, koma mutha kuchita nthawi yocheperako. Ku Power 90 imapereka kalendala yophunzitsira iwiri: dongosolo loyenera komanso dongosolo la kuwotcha mafuta. Muthanso kusankha zolimbitsa thupi payekha ndikuzichita nthawi ndi nthawi.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Tony anaphatikizidwa mu Power 90 ngati mphamvu ndi cardio, inunso Chotsani mafuta owonjezera, limbikitsani minofu yanu, apanga thupi lokongola komanso lokongola.
2. Mutha kukonza malo onse ovuta m'manja, pamimba ndi m'miyendo. Kugwiritsa ntchito magawano osiyana siyana kumtunda ndi kumunsi kudzakuthandizani kusintha thupi lanu.
3. Zovutazo ndizosiyanasiyana: mkati mwa sabata maphunziro sabwerezedwa. Chifukwa chake mudzalandira katundu wathunthu ndipo mulibe nthawi yotopetsa m'makalasi omwewo.
4. Maphunziro omalizidwa kalendala atsogolera magawo apadera a masiku ophunzitsira mpaka masabata.
5. Pulogalamu Tony Horton amapereka katundu wabwino kwambiri mthupi. Ndi makalasi otsogola otere mudzakwaniritsa zotsatira zachangu kwambiri komanso zabwinoko.
6. Othandizira Tony akuwonetsa komanso masewera olimbitsa thupi osavuta, kuti muzitha kusintha pulogalamuyo nthawi zonse ngati kuli kofunikira.
7. Mumasowa zida zina zowonjezera. Wophunzitsa amangogwiritsa ntchito ma dumbbells panthawi yolimbitsa thupi (Chithunzi 5-6).
Platform BOSU: ndi chiyani, zabwino ndi zoyipa, machitidwe abwino kwambiri ndi Bosu.
Zoyipa ndi mawonekedwe:
1. Katunduyu amapereka katundu wambiri m'magulu onse am'mimba, chifukwa chake oyamba kumene komanso anthu omwe ali ndi maphunziro wamba zimakhala zovuta kupititsa pulogalamu.
2. Nthawi yophunzira padzakhala chachikulu kupsyinjika kumbuyo, mafupa a mawondo, bondo. Onetsetsani luso la masewerowa ndipo muzichita zokhazokha.
Ndemanga pa pulogalamuyi Mphamvu 90 kuchokera kwa Tony Horton:
Pulogalamu yayikulu Tony Horton ipangitsa kuti thupi lanu likhale lolimba, losema komanso loyenera. Ntchito yokwanira pamafomu ikuthandizani kukhala wochepa thupi komanso wowoneka bwino kwakanthawi kochepa.
Onaninso: P90X3 - masewera olimbitsa thupi kwambiri ochokera kwa Tony Horton.