TapouT XT: magulu olimbitsa thupi otsogola kutengera masewera omenyera nkhondo

Pulogalamu ya TapouT XT ikhoza kukhala yochokera ku gulu lolimbitsa thupi kwambiri kunyumba lomwe limakulonjezani zotsatira zabwino m'masiku 90 okha. Mike Karpenko adawonjezeranso makalasi olimbitsa thupi, zida zankhondo ndipo adapeza zida zatsopano komanso zothandiza kwambiri.

Mike akukutsimikizirani mawonekedwe atsopano m'masiku 90 okha mutatsatira makanema ake. Ndipo ndikhulupirireni, zovuta izi zimagwira ntchito. Makasitomala atsopano awa: masewera oyambirira, zingwe zosangalatsa, mayendedwe akuthwa zophulika ndipo, ndithudi, kwambiri. Pantchito iliyonse yolimbitsa thupi mudzayesetsa kuchita bwino kwambiri ndikuwongolera thanzi lawo.

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Kufotokozera mwachidule kwa pulogalamu ya Tapout XT (Mike Karpenko)

Pulogalamu ya Tapout XT ndi zinthu za MMA (mixed martial arts). Masewera osakanikirana a karati ndi njira zophatikizira zamasewera ankhondo osiyanasiyana opangidwa kuti athe kufooketsa mdani wanu ndikumulepheretsa kumenya nkhondo. Koma ayi, TapouT XT yovuta idapangidwa osati kwa iwo omwe akufuna kuphunzira masewera a karati. Zolimbitsa thupi zapangidwa kuti zisinthe mawonekedwe ndi kusintha kwabwino kwa thupi. Pulogalamuyi imaphatikizapo zachikhalidwe masewera a aerobic, mphamvu ndi plyometric ndi zinthu za karati.

Amaphunzitsa katswiri pankhani yolimbitsa thupi komanso mphunzitsi wa nyenyezi za MMA Mike Karpenko. Akunena kuti kulimbitsa thupi kwake kumatha kutentha ma calories 1000 pa ola limodzi! Mudzataya thupi, kupanga minofu ndi kupanga thupi la maloto anu. Simudzafunika ma dumbbells olemera ndi ndodo, zida zapadera ndi zida zosowa. Expander ndi kulemera kwa thupi lanu ndiye zida zazikulu zamapangidwe komanso mawonekedwe odabwitsa ndi TapouT XT.

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Pulogalamuyi si ya aliyense. Choyamba, muyenera kukhala opirira komanso kukhala olimba mwakuthupi. Chachiwiri, muyenera kukhala okonzeka musaope kuyesa masewera olimbitsa thupi atsopano omwe angakupezeni modzidzimutsa mukangowonera koyamba. Chachitatu, muyenera kukhala ndi thanzi labwino komanso osakumana ndi mavuto ndi mafupa. Ndipo chachinayi, muyenera kuyankha bwino ku masewera olimbitsa thupi ozikidwa pa masewera a karati, chifukwa zinthu zochokera kumeneko zidzakumana mu maphunziro onse.

Kuti mumalize masewera olimbitsa thupi Mike Karpenko simufunika ma dumbbells ndi barbells. Mudzaphunzitsa ndi kulemera kwa thupi lake, ndipo monga mphamvu ya kukana kulimbikitsa minofu ntchito mphira mantha absorbers. Theka la kanema wofunsidwa mudzafunika chubu chowonjezera, ndipo mumavidiyo awiriwa mudzafunikanso gulu lolimbitsa thupi. Ichi ndi chimodzi mwazinthu zochepa zomwe masewerawa amachitidwa popanda zolemera.

Tapout XT poyerekeza ndi mapulogalamu ena

Tapout XT imatchedwa wosakanizidwa wa Insanity ndi P90x ndikuwonjezera katundu wina wa MMA. Poyerekeza ndi Insanity mu Tapout XT amaperekedwa osati kwambiri cardio kulimbitsa thupi pamene mukugwira ntchito pafupifupi malire a mphamvu zawo. Komabe, ngati Shaun T mumakulitsa kupirira kwamtima ndikuwotcha mafuta, palibe kuwongolera maphunziro amphamvu ndi Mike Karpenko mudzagwiranso ntchito magulu onse a minofu.

Pachifukwa ichi ndikoyenera kufananiza pulogalamuyi ndi P90x, chifukwa ngakhale masewera ena amtundu wa Tapout XT adzawoneka ngati kanema wofanana ndi Tony Horton. Koma monga momwe pulogalamu yamagetsi imapambana P90X Tapout XT, malinga ndi akatswiri ambiri olimbitsa thupi. Tony amalipira bonchidwi kwambiri kugwira ntchito pa minofu ndi kuwonjezera mphamvu, ntchito kukana maphunziro.

Mike akumanga makalasi awo pa mfundo ya maphunziro ogwira ntchito. Ndi izo, inu kumanga toned thupi ndi mpumulo, koma n`zokayikitsa kukwaniritsa kwambiri kukula minofu. Koma kupirira, kuphulika kwamphamvu kwa minofu ndi liwiro mudzakhala bwino. Mwina, pazifukwa izi, Kupenga kumakhala bwinoko, koma si aliyense amene ali wokonzeka kuchita masewera olimbitsa thupi otopetsa ngati Shaun T.

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Kutchulapo mwayi wofunikira wa Tapout XT P90x m'mbuyomu: m'makalasi mumangofunika chowonjezera, m'malo mokhala ndi ma dumbbells ndi kapu yachibwano monga mu pulogalamu ya Tony Horton. Koma kachiwiri, ngati inu ndi ma dumbbells ndizosavuta kutsata momwe mukupitira patsogolo, kungodzitsekera nokha zomwe mumazolowera kulemera kwake, chowonjezeracho chidzachita zovuta kwambiri.

Mwa ma analogi a Tapout XT mutha kulabadira pulogalamu ya UFC Fit, Rushfit (yomalizayi tikambirana m'nkhani yathu yotsatira). Komabe, iwo ndi otsika kwa Tapout XT komanso zovuta zantchito, komanso makalasi osiyanasiyana.

Ponseponse, Tapout XT ndiyodziwika bwino pakati pa mapulogalamu ena osankha masewera olimbitsa thupi. Ambiri aiwo adzawoneka atsopano komanso osangalatsa ngakhale kwa iwo omwe adatha kuyesa maphunziro onse a Beachbody. Chabwino, kugwiritsa ntchito zida zosakanikirana zankhondo zomwe zidawonjezeredwa ku pulogalamuyo kukhala yapadera, chifukwa chake sankhani ma analogue a zovuta izi Mike Karpenko.

Pulogalamu ya Tapout XT

Pulogalamu ya Tapout XT imaphatikizapo zolimbitsa thupi 12 komanso kalendala yomaliza yamakalasi kwa masiku 90. Mwezi uliwonse ndondomeko imasintha, koma sitinganene kuti zovutazo zimakhala ndi magawo atatu ovuta. Makanema ambiri omwe mukuchita kwa masiku 3. Kalendala imaphatikizapo kulimbitsa thupi 90 pa sabata ndi tsiku limodzi lopuma Lamlungu. Lachitatu mukuyembekezera yoga, koma masiku ena mudzakhala mukuchita nawo kwambiri.

Gawo la Tapout XT limaphatikizapo makalasi awa:

1. Mphamvu & Mphamvu Upper (53 mphindi). Kuphunzitsa mphamvu kwa thupi lanu lakumtunda. Mutha kupeza masewera olimbitsa thupi apamwamba a mikono, pachifuwa ndi mapewa, ophatikizidwa ndi zinthu zamasewera osakanikirana ankhondo (expander).
2. Plyo XT (51 mphindi). Plyometrics kwambiri kuwotcha mafuta m'munsi mwa ntchafu ndi matako. Squats, mapapu, kudumpha, kugunda miyendo ndi manja - zonse mu miyambo yabwino kwambiri ya masewera olimbitsa thupi a plyometric apamwamba (zida zosafunikira).
3. Cross Core Combat (Mphindi 45). Kuphunzitsa khungwa, amene taphunzira ntchito atayima ndi atagona pansi. Kuchuluka kwa nkhonya ndi kuphatikizika kwa thupi, komanso zomangira zambiri pakusintha kosiyanasiyana pakukula kwa corset ya minofu ndi m'mimba yopanda kanthu (expander).
4. Competition Core (47 mphindi). Kanema wina wa khungwa, koma ndi wosiyana ndi dongosolo lapitalo. Mumapopera mu makina osindikizira ndi malo opingasa mwa kukweza mawondo mpaka pamimba, motero kuphatikizapo ntchito ya minofu yonse ya m'mimba. Zochita zambiri za Cardio, zolimbitsa thupi zonse zimathamanga (expander).
5. Buns & Mfuti XT (31 mphindi). Maphunziro ogwira ntchito amagulu onse a minofu omwe ali ndi chowonjezera pachifuwa ndi gulu lolimbitsa thupi. Mudzamva chiuno chapamwamba kwambiri cha ntchito, matako, mikono, mapewa, chifuwa, msana ndi khungwa. Kupyolera mu ntchito ndi ma dampers mudzakhala ndi thupi lolimba (expander, gulu lolimba lolimba).
6. Yoga XT (51 mphindi). Mudzakondadi tsiku la yoga ndi Mike, lomwe lingakuthandizeni kuti mubwererenso kuntchito zolemetsa za tsiku ndi tsiku. Koma mphunzitsi wakukonzerani zomwe ndi yoga yamphamvu, kotero pulogalamu yopumula siyenera kudikirira (zida zosafunikira).
7. Sprawl & Brawl (Mphindi 46). Kanema wozama wokhala ndi zochitika zolimbitsa thupi kuchokera kumasewera osakanikirana ankhondo ndi plyometric yotentha. Zochita zikuchulukirachulukira, kumapeto kwa phunziro, simudzapuma bwino (zida zosafunikira).
8. Muay Thai (Mphindi 40). Phunziroli lidzakopa iwo omwe amakonda kuphatikiza nkhonya ndi kukwapula m'kalasi lonse. Kanema wotengera zamasewera ankhondo aku Thai. Makamaka mudzamva phazi ndi khungwa (zofufuza zosafunikira).
9. Ripped Conditioning (41 min). Ntchito yophunzitsira yoyeserera yamagulu onse aminofu. Mudzagwira ntchito pa minofu popanda zolemetsa zowonjezera pokhapokha pogwiritsa ntchito chowonjezera. Kugunda kwa mtima wanu kudzakwezedwa mukalasi lonse kuti muchepetse kunenepa (expander).
10. Ultimate Abs XT (Mphindi 15). Maphunziro afupikitsa a minofu ya m'mimba, yomwe ingakufikitseni ku madayisi asanu ndi limodzi. Amasowa atagona chagada (zida zosafunikira).
11. Cardio XT (Mphindi 46). Kulimbitsa thupi kwakanthawi kochepa kuti muchepetse thupi komanso kulimbitsa mphamvu. Mutha kupeza masewera olimbitsa thupi apamwamba a aerobic ndi plyometric, komanso zinthu zamasewera ankhondo (zowerengera sizikufunika).
12. Miyendo & Kumbuyo (Mphindi 40). Kanema wina wamphamvu yemwe amayang'ana magulu awiri akuluakulu a minofu. Kuphatikiza pa masewera olimbitsa thupi ang'onoang'ono, mphunzitsiyo adakonza zolemetsa zambiri za plyometric, kuti mumve kupsinjika panthawi yonse yolimbitsa thupi (expander, gulu lolimba lolimba). Pamapeto pake Mike aganiza zoyesa mphamvu zanu, choncho khalani okonzeka:

Kusuntha koopsa kotereku ngakhale kumapezeka mwachinsinsi, koma osadandaula. Mbali yaikulu ya kayendedwe akadali wodekha kwambiri. Komabe, zovutazo moyenerera zitha kukhala chifukwa cha mapulogalamu olimba kwambiri apanyumba. Tsiku ndi tsiku mudzafuna kukonza thupi lanu, kuwonjezera kupirira, kulimbikitsa minofu ndi chitukuko cha maphunziro ogwira ntchito.

Yambani ulendo wanu wolimbitsa thupi ndi pulogalamu ya Tapout XT, mwina sizoyenera. Koma kupitiliza kukonza thupi lake pambuyo pa zovuta zina zofananira zidzakhala yankho labwino. Mudzapitilira mphamvu zanu zakuthupi, mudzakumana ndi thupi lanu ndikusintha mawonekedwe anu. Zolimbitsa thupi Mike Karpenko ndi chitsanzo chimodzi cha kulimba kwambiri kunyumba.

Zonse za CROSSFIT: mawonekedwe ndi maubwino