Ukusebenza okuyinkimbinkimbi kwe-P90X okuvela kuTony Horton

Uhlelo lwe-P90X luyimpumelelo yangempela yokuqina kwekhaya. Ngokuqeqeshwa kwamandla okuyinkimbinkimbi okuvela kuTony Horton uzokwazi ukwakha umzimba ophelele.

I-P90X (noma i-Power 90 Extreme) iqoqo lokuzivocavoca okuhlukahlukene okwenziwa ngomunye wabaqeqeshi abadume kakhulu emhlabeni uTony Horton ngo-2005. I-P90X mhlawumbe uhlelo oludume kakhulu lokuqina kwasekhaya - isikhathi eside kakhulu ubesesikhundleni esiphambili ekuthandweni phakathi kwabaqeqeshwayo.

Ngisho nango-2010, ukuthengiswa kwe-P90X kwehle kakhulu, le nxanxathela yamavidiyo iqhubekile nokuhlinzeka uhhafu wemali engenayo yenkampani iBearbody. Impendulo enhle ngalolu hlelo ishiye osaziwayo abaningi baseMelika, okubalwa kubo umculi uSheryl crow, isikhulu somphakathi, uMichelle Obama nosopolitiki uPaul Ryan.

Bona futhi:

  • Amateki aphezulu kakhulu angama-20 amadoda afanelekile
  • Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

Incazelo yohlelo P90X noTony Horton

Uma usukulungele ukuthuthuka okwedlulele emzimbeni wakho, zama isifundo kusuka kumqeqeshi odumile we-P90X uTony Horton. Ukulungiselele indlela ephelele yokwakha ukukhululeka, umzimba onethoni futhi oqinile. Uhlelo lokusebenza kwalo ludlula ngisho nokuqeqeshwa ejimini. Izifundo zifaka izinhlelo zamandla nezokuvivinya umzimba kanye nokuqeqeshwa kokwelula nokuguquguquka. Nge-P90X uzokhuphula amakhono akho ngokomzimba ezingeni eliphezulu!

Lolu hlelo luqukethe ukusebenza kwamahora ayi-12 ozokwenza ezinyangeni ezintathu ezizayo:

  1. Isifuba kanye Nasemuva. Ukuzivocavoca kwesifuba nangemuva, ama-push-UPS amaningi kanye ne-pull-UPS. Izodinga ibha evundlile noma i-expander, imele i-Push UPS (ngokuzithandela), isihlalo.
  2. Ama-Plyometric. Ukuzivocavoca kweBosu, okuqukethe izinhlobo ezingaphezu kwezingama-30 zokugxuma okuhlukile. Uzodinga isihlalo.
  3. Amahlombe Nezikhali. Ukuzivocavoca kwamahlombe nezingalo. Uzodinga ama-dumbbells noma isandiso sesifuba, isihlalo.
  4. Yoga X. I-Yoga evela kuTony Horton izothuthukisa amandla akho, ukuguquguquka nokuxhumeka kwakho. Uzodinga i-yoga Mat, amabhlogo akhethekile (ongakukhetha).
  5. Imilenze Nasemuva. Ukuzivocavoca amathanga, izinqe namathole. Uzodinga isihlalo, ibha nodonga lwamahhala.
  6. UKenpo X. Ukuzivocavoca kwe-Aerobic ngamandla enhliziyo namafutha avuthayo. Kususelwa kuzakhi zemidlalo yokulwa. Ukuqoqwa kwempahla akudingeki.
  7. X Nweba. Isethi yokuzivocavoca elula ezokusiza ukubuyisa imisipha futhi ugweme ithafa. Kuyadingeka Mat namabhulokhi e-yoga.
  8. Core Ukusebenzisana. Ukuzivocavoca ukuthuthukisa umzimba onemisipha, ikakhulukazi okhalweni, emuva bese ucindezela. Uzodinga ama-dumbbells kanye ne-rack ye-Push UPS (ngokuzithandela).
  9. Chest Amahlombe futhi Amathanga. Ukuzivocavoca kwesifuba sakho kanye ne-triceps. Uzodinga ama-dumbbells noma i-expander esifubeni, ibha evundlile.
  10. Emuva futhi I-Biceps. Kuyinkimbinkimbi emuva nange-biceps. Uzodinga ama-dumbbells noma isandiso sesifuba, ibha evundlile.
  11. I-Cardio X. Ukuzivocavoca umzimba okuphansi. Ukuqoqwa kwempahla akudingeki.
  12. Ab Ripper X. Isikhathi esifushane semizuzu engu-15 semisipha yesisu.

UTony Horton wenze isheduli oyilandelayo yezinsuku ezingama-90. I-Workout P90X izobanjelwa ngokohlelo olulandelayo: amasonto amathathu okuqeqeshwa okunamandla, kulandelwe isonto elilodwa le-yoga nokunwebeka. Leli sonto lokululama libaluleke kakhulu ekukhuleni kokusebenza kahle kanye nemiphumela, ngakho-ke, akunakungafanele ukuthi ungaphuthelwa. Lokhu kuzokusiza ugweme amathafa nokujama, nokulayisha ngokweqile komzimba. UTony Horton unikeza isheduli engu-3 yokuzivocavoca i-P90X:

  • Ukuncika (inketho engabizi kakhulu: i-cardio eningi, amandla amancane)
  • Okwakudala (uhlobo oluthuthukile, uma uzimisele ukukhulisa ngobuningi)
  • Ukuphindwe kabili (inketho yobuhlanya yalabo abaphelelwe yithemba)

Ukuzijwayeza i-P90X noTony Horton, uzodinga imishini eminingi yezemidlalo, kepha uma kuqhathaniswa nezinye izakhiwo zamandla zohlu lwakhe zincane. Uzodinga ama-dumbbells noma i-expander esifubeni njengokumelana nomugqa ovundlile wokudonsa-i-UPS ongathatha indawo yokuzivocavoca nge-expander. Ukuma kwe-Push-UPS kungasebenzisa umfundi othuthukile kuphela. I-Dumbbell kungcono ukuthatha okugoqekayo noma okungenani ube namabhangqa amaningana wesisindo esihlukile: kusuka ku-3.5 kg kwabesifazane, kusuka ku-5 kg ​​emadodeni. I-expander ibuye yeluleke ngokuthenga amandla okulungisa angaguquki.

Uma ungaqiniseki ukuthi uyakwazi ukuphatha i-P90X, ungazama njengezinhlelo zokulungiselela: Amandla 90 avela kuTony Horton.

Izinzuzo zohlelo lwe-P90X:

  1. Lokhu kungenye yezinhlelo ezinzima kunazo zonke, kepha eziphumelela kakhulu kunempilo yasekhaya. Nge-P90X uqinisekisiwe ukuthola ifomu elihle kakhulu.
  2. Uzokwakha umzimba oqinile, oqinile futhi onamathoni. Amandla wekhwalithi nokuvivinya umzimba kwe-aerobic kuwo wonke amaqembu emisipha kuzokusiza ukuthi usheshise imetabolism ukuze wakhe isimo esine-contour futhi ushise amanoni. Kepha ngokudla okunomsoco kuzokwazi nokwakha ubukhulu bemisipha.
  3. Uhlelo lokusebenza oluphezulu ngenxa yenani elikhulu lokuzivocavoca okuhlukile. Umzimba wakho ngeke ube nesikhathi sokujwayela nokuzijwayeza ukuzivocavoca umzimba, ngakho-ke phakathi nazo zonke izinyanga ezi-3 zokuqeqeshwa kuzoba nokungezwani okuqhubekayo. Lokhu kuzosiza ukufeza imiphumela ephezulu nokugwema amathafa.
  4. Njalo emavikini amathathu oqeqesho olunzulu uzothola iviki elilodwa lokuzivocavoca ukutakula. Tony Horton futhi wafaka i-yoga nokwelula, ukukunika amandla wokwakha kabusha izicubu zemisipha, imithwalo yamandla eminyene.
  5. Nge-P90X uzothuthukisa ukuguquguquka kwakho nokuxhumana, ngenxa yokuma kokuzivocavoca kwe-yoga kubhalansi nokwelula.
  6. Lolu hlelo lubanzi futhi lwenzelwe izinsuku ezingama-90 ngokuya ngohlelo lokuqeqeshwa. Ngokulandelanayo usuvele unezinhlelo zokufunda ezenziwe ngomumo ezinyangeni ezi-3 ngaphambili.
  7. I-P90X ilungele bobabili abesilisa nabesifazane.

Ububi bohlelo lwe-P90X:

  1. Uzodinga iArsenal ekhangayo yemishini: izinsimbi ezimbalwa zezinsimbi noma i-expander enokumelana okulungisekayo, ibha evundlile, imele i-Push UPS.
  2. I-P90X eyinkimbinkimbi ilungele kuphela umfundi othuthukile.

Uma ukwazi ukuphatha uhlelo i-P90X kusuka kuTony Horton, lapho-ke uzokwazi noma yikuphi okunye ukuqeqeshwa komzimba. Ngeke nje kuphela yakha umzimba omusha shafuthi wandise izinga lakho lokuqina ukuya ezingeni eliphezulu.

Bona futhi:

shiya impendulo