P90X ndiimodzi mwamapulogalamu odziwika bwino olimbitsa thupi kunyumba, motero sizosadabwitsa kuti idapitilizidwa. P90X2: Chotsatira chimaphatikizapo zambiri maphunziro osiyanasiyana, othandiza komanso apamwamba. Tony Horton akukupatsani kuti mufike pamlingo wina watsopano, ngakhale mutakhala kuti mukuyandikira kwambiri.
Kufotokozera kwa pulogalamu P90X2: The Next from Tony Horton
P90X2 ndi pulogalamu yapadera kwambiri yolimbitsa thupi. Pamtima pamagwiridwe ake kusakhazikika. M'malo mogwiritsa ntchito gulu limodzi la minofu, Tony Horton akukupatsani kuti mupikisane ndi zolimbana ndi masewera olimbitsa thupi, mipira yamankhwala ndi nsanja zina zosakhazikika. Thupi lanu limakakamizidwa kuti likhale lolimba komanso lokhazikika, potero limagwiritsa ntchito kuchuluka kwa minofu iliyonse.
Mudzapanga thupi lolimba, matako olimba, miyendo yolimba ndi mikono yamphamvu - panthawi yolimbitsa thupi imagwira ntchito yolumikizana. Mupereka gawo momwe zingathere ponseponse potentha mafuta ndi kulimbikitsa minofu. Yambani kuchita nawo pulogalamuyi Tony Horton ndikukhala bwino pakadali pano.
Zovuta P90X2: Chotsatira chidaphatikizidwa 14 maphunziro kutalika kwa mphindi 50 mpaka 70:
1. pakati: kuphunzitsa kulimbitsa minofu yapakati komanso yolimba.
2. Zamatsenga: maphunziro apamwamba a plyometric pakukulitsa kupirira ndi kulumikizana:
3. Kubwezeretsa + Kuyenda: kutambasula ndikuchira minofu yonse ya thupi lanu.
4. Total thupi: kulimbitsa thupi thupi lonse.
5. Yoga: yoga yamagetsi yowonjezera mphamvu zamisometric ndikukula kwa minofu yolimba.
6. Kusamala ndi mphamvu: mphamvu zovuta komanso zolimbitsa thupi pomwe mukugwira ntchito moyenera komanso mogwirizana.
7. Chifuwa + Kubwerera + Kusamala: zolimbitsa thupi kumbuyo ndi chifuwa pamapulatifomu osakhazikika.
8. mapewa ndi zida: phunziro lamphamvu pamapewa ndi mikono, zomwe zingakuthandizeni kuchepetsa kuvulala.
9. Base ndi Back: kulimbitsa magulu awiri akulu kwambiri a minofu yokhala ndi kukoka-UPS ndi masewera olimbitsa thupi a plyometric.
10. PAP (Kutha Kutsegulira Pambuyo) M'munsi: zolimbitsa thupi zolimbitsa thupi.
11. Pap Upper: zovuta zochitira masewera olimbitsa thupi kuti athe kuchita bwino komanso kukana.
12. Ab Ripper: kulimbitsa thupi kwakanthawi mphindi 15.
13. V Chithunzi: kulimbitsa mphamvu ma biceps anu ndi kumbuyo.
14. Chifuwa + Paphewa + Atatu: kuphunzitsa pachifuwa, mapewa ndi ma triceps.
Kwa makalasi P90X2 mufunika zida zotsatirazi:
- Gulu lazinthu zopanda pake
- Bala yopingasa
- Expander (monga bar yolowera m'malo kapena dumbbells)
- Fitball (posankha)
- Mipira yamankhwala (posankha)
- Thovu mpukutu (ngati mukufuna)
Ndibwino kuti mukhale ndi zida zonse pamwambapa. Komabe, machitidwe ambiri adawonetsedwa m'mitundu ingapo, kuphatikiza ndi osagwiritsa ntchito zowonjezera. Chifukwa chake mudzatha kuyang'anira ndi zida zochepa, koma nthawi zina ndikutaya masewera olimbitsa thupi.
Sanjani P90X2 ndi Tony Horton
Pulogalamu ya P90X2 imaphatikizapo magawo atatu:
- Gawo Loyambira (masabata 3-6). Ili ndi gawo lokonzekera kapena gawo lomwe maziko ake amaphunzitsira. Ngakhale mutadziona kuti ndinu munthu, chitani nawo gawo la Foundation kwa milungu itatu. Izi zidzakuthandizani kuchepetsa kuvulala ndikukhala olimba kwambiri.
- Gawo Lamphamvu (masabata 3-6). Gawoli limalimbikitsa, zomwe zingakuthandizeni kukhazikitsa dongosolo logwira ntchito komanso chitetezo. Zomwe zili mu gawo la Maphunziro Olimba ofanana ndi gawo loyamba la P90X, chifukwa chake zidzadziwika kwa iwo omwe adagwiritsa ntchito kosi yoyamba.
- Magawo Ogwira Ntchito (masabata 3-4). Kuchita kwa gawo kumapereka njira yatsopano yophunzitsira. Mudzaika chidwi chanu pakukulitsa maphunziro. Izi zithandizira pulogalamuyi ku PAP (Post-Activation Potentiation) mawonekedwe apamwamba.
Gawo lirilonse limapangidwa masabata atatu osachepera koma mutha kulikulitsa kwakanthawi, kufikira mutapeza zotsatira zomwe mukufuna. Inde, gawo lirilonse mutha kukhala motalikirapongati mukumva kufunikira. Muthana nawo nthawi 5-7 pa sabata, ngati mukufuna. Kawiri pamlungu mutha kupuma tsiku lonse (Kupumula) kapena kuchira mwachangu (Kubwezeretsa + Kuyenda) mwakufuna kwanu. Komanso mu pulogalamuyi munayitanitsa sabata yoti muchiritse (Sabata Yobwezeretsa) yomwe mutha kuchita pagawo lililonse la pulogalamuyo pakufunika (pakati pamagawo, mwachitsanzo).
Monga mukuwonera, maphunzirowa, a Tony Horton amatha kusintha mosavuta kuthekera kwanu. Mwambiri, P90X2 yovutayo idapangidwira masabata 9 osachepera koma imatha kuwonjezeka kutengera zosowa zanu.
P90X2 ndithudi Sitingayesedwe ngati pulogalamu yabwino kwambiri yochepetsera thupi munthawi yochepa. Amayang'ana kwambiri pakukonza zotsatira zomwe zilipo, kukula kwa mawonekedwe a wothamanga, kupita patsogolo konseko kwamphamvu ndi kupirira. Gawo lalikulu la masewerawa Tony Horton adzakuthandizani kulimbitsa minofu yolimbitsa thupi komanso yolimbitsa thupi komanso kuwongolera mayendedwe anu ndi msana. Komabe, ngati cholinga chanu chachikulu ndikuchepetsa thupi ndikuwotcha mafuta, zindikirani, mwachitsanzo, pulogalamu ya Insanity, ndiyofunika kwambiri pazolinga izi.
Mukakhala ndi maphunziro osiyana, mwina sangawoneke ngati olemetsa. Komabe, kukhazikitsa zovuta kumafunikabe okonzeka mokwanira potengera mphamvu yakuthupi ndi kupirira, Kupirira katunduyo kwa miyezi iwiri. P90X2 ndi pulogalamu yodziyimira payokha kuti ikwaniritse sikofunikira kupititsa gawo loyamba la maphunzirowo.
Ndi pulogalamu ya P90X2, mudzakhala olimba, othamanga, olimba komanso othamanga, sinthani mawonekedwe anu, mayendedwe olondola, thupi labwino. Zovuta zamaphunziro ndizofunikira kuti pakhale kupezeka kwa zowonjezera zowonjezera. Komabe, Tony Horton amalingaliridwanso mu P90x ndikuwonetsanso machitidwe ena ngati mulibe zida zilizonse.
Onaninso:
- Power 90 kuchokera kwa Tony Horton: pulogalamu yokwanira yopitilira patsogolo
- Shaun T - Wamisala Max 30. Misalayo ikupitilira.