Ntchito yopambana ya Tsiku 90: pulogalamu yamphamvu yochokera kwa Tom Holland

Kunyumba yolimbitsa thupi yotchuka kwambiri yolimbitsa nthawi yophunzitsira, kotero sizovuta kupeza nthawi zonse pulogalamu yamphamvu yolimbitsa thupi. Tikukuphunzitsani Tom Holland (Tom Holland) wovuta kwambiri masiku 90 kuti athetse vutoli.

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Tom Holland wapanga sewero la Supreme 90 Day kuti apange thupi lolimba komanso mafuta oyaka. Pulogalamuyi idakhazikitsidwa ndi zolimbitsa thupi zomwe zimagwiritsidwa ntchito pogwiritsa ntchito ma dumbbells komanso masewera olimbitsa thupi. Masiku 90 amakalasi mudzatha kupanga fayilo ya thupi lamphamvu, lamiyala, losema osapita kukachita masewera olimbitsa thupi!

Complex Tom Holland imaphatikizapo zolimbitsa thupi 10 kwa mphindi 30-60:

1. Thupi Lonse (Mphindi 33). Kulimbitsa thupi thupi lonse (chosokoneza).

2. Tabata inferno (Mphindi 48). HIIT yophunzitsira-TABATA kalembedwe komwe maphunziro ena a plyometric ndi mphamvu (ziphuphu).

3. Chifuwa, Paphewa & Tris (Mphindi 45). Mphamvu yophunzitsira chifuwa, mapewa ndi ma triceps (dumbbell, fitball).

4. Chifuwa & Kubwerera (Mphindi 32). Kulimbitsa mphamvu pachifuwa ndi kumbuyo (dumbbell, fitball).

5. Mapewa ndi Zida (Mphindi 43). Kulimbitsa mphamvu kwamapewa ndi manja (ma dumbbells, fitball).

6. Kubwerera ndi Biceps (Mphindi 56). Mphamvu yophunzitsira kumbuyo ndi biceps (ma dumbbells, fitball).

7. miyendo (Mphindi 33). Kulimbitsa mphamvu kwa miyendo (ma dumbbells, fitball).

8. Vuto la Cardio (Mph. 41) Maphunziro a mphamvu zolimbitsa thupi (ziphuphu).

9. Mpira Wotsiriza (Mphindi 40). Kugwira ntchito yolimbitsa thupi ndi fitball (fitball).

10. Mphamvu Zazikulu (Mph. 28) Kuphunzitsa minofu yapakati (zopanda pake).

Ntchito zonse zili nazo kutentha komweko ndi hitch. Kwa makalasi mudzafunika fitball ndi ma dumbbells. Pulogalamuyi imatenga masiku 90, mumatsata kalendala yopangidwa kale. Komabe, ngakhale simukufuna kutenga kanyumba konse, onetsetsani kuti mwaperekapo ndemanga.

Tom Holland amapereka mwachilungamo masewera olimbitsa thupi osafunikira, chifukwa chake mutha kukhala tsiku lonse moyenera komanso moyenera. Tiyenera kudziwa kuti kulimbitsa thupi kumayamba ndikulimbitsa thupi ku cor, kotero mutha kukhala otsimikiza kuti corset ya minofu ipatsidwa chisamaliro chokwanira.

Zovuta ndizoyenera maphunziro apakatikati komanso otsogola, koma katunduyo kwenikweni kudalira kulemera kwa ma dumbbells. Chifukwa pulogalamuyi imakhudza kubwereza pang'ono, ndiye kuti kulemera kwa ma dumbbells kumatha kutengedwa kwambiri (kuyambira 3 kg ndi kupitilira apo). Standard 1-2 kg, yoyenera kulimbitsa thupi yathunthu, sipadzakhala yokwanira. Ndikofunikanso kukhala ndi magulu awiri osanjikiza amitundu yosiyanasiyana.

Akatswiri azolimbitsa thupi akumadzulo adzudzula pulogalamu ya Supreme 90 Day pofotokoza momveka bwino za P90X ya Tony Horton. Komabe, pa maphunziro ndi Tom Holland simusowa bala yopingasa, yomwe imagwiritsidwa ntchito kwambiri mu P90X. Ndipo ngakhale anthu ambiri amakhulupirira kuti popanda kuchita zolimbitsa thupi ndi bala yopingasa sikutheka kulimbitsa thupi kwathunthu, mu Tsiku la Supreme 90 limangodula zopumira.

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Ubwino ndi zoyipa za pulogalamuyi Tom Holland

ubwino:

• Iyi ndi nyumba yathunthu pulogalamu yamagetsi yogwirira ntchito pamtunda, kukonza thupi ndikukhala olimba.
• Zovutazo sizichitidwe kalembedwe ka Thupi Lonse, monga momwe zimakhalira ndi maphunziro kunyumba, ndipo limagawika m'magulu osiyana malinga ndi mfundo zapamwamba zamagulu osiyanasiyana a minofu.
• Kuchita masewera olimbitsa thupi ndichabwino zosiyanasiyana: amagwiritsa ntchito masewera olimbitsa thupi osachita zazing'ono kuti apeze zotsatira zabwino.
• Chisamaliro chokwanira chimaperekedwa ku corset yam'mimba yomwe siyimangothandiza kupangitsa m'mimba kukhala wosalala, komanso kupewa mavuto am'mbuyo.
• It adakonza pulogalamu yonse ndi nthawi ya masiku 90.
• Poyerekeza ndi mapulogalamu ena achitetezo, Tom Holland amagwiritsa ntchito zida zochepa: zopumira ndi masewera olimbitsa thupi. Pophunzitsa zamtunduwu pamafunika bala yopingasa kapena yotambasulira, koma apa safunika.
• Ngakhale simukufuna kutenga nyumbayo, mutha kuzindikira za kulimbitsa thupi kwanu - amagawanika bwino molingana ndi minofu yomwe mukufuna.

kuipa:

• Phunzitsani ophunzira nawo pulogalamuyi amaphedwa mosavomerezeka, kotero kutsatira kulimbitsa thupi sikokwanira kwenikweni.
• Kanema wosapangika bwino: palibe timer ndi dzina la masewera olimbitsa thupi, ndipo kuwombera kwa kamera sikungwiro.
• Kutenthetsa komweko ndi mafunde kwa onse amakhala ovuta.
• Kwa makalasi mudzafunika fitball.

Ntchito yopambana ya Tsiku 90 ikhoza kukhala pulogalamu ina yabwino Tony Horton P90X. Ngati mukufuna kuchita maphunziro mphamvu, tikulimbikitsidwanso kuti tizimvetsera zovuta zokhazokha zolimbitsa thupi: Zovuta Kukhala Pompopompo: pangani thupi lamphamvu lamatoni.