Uhlelo uTony Horton Power 90 Master Series luyindlela enhle yokwakha umzimba oqoshiwe, oqinile nonwebekayo. Ukuqeqeshwa okuthuthukile kuzokusiza ngokushesha nangempumelelo uzibeka efomini elihle kakhulu.
Incazelo yohlelo Tony Horton
UTony Horton udale inkambo yokuzivocavoca ezokusiza ukuthi uguqule umzimba wakho, ulahle amafutha amaningi futhi wandise amandla emisipha. Uzohlanganyela ekuqeqesheni i-aerobic namandla ukwakha izingalo eziqoshiwe, isisu esicabalele, amathanga aqinile nezinqe ezinamathoni. UTony usebenzisa zonke izinhlobo zokuzivocavoca eziphumelelayo ukuthuthukisa isimo sakho nokufeza ukukhululeka kwamathoni omzimba. Abaningi bakholelwa ukuthi lolu hlelo luyisinyathelo esihle sokulungiselela ukuqaliswa kwe-P90X eyaziwayo.
Uchungechunge lweFitness Power 90 Master luqukethe ukusebenzisa okuyisithupha okudingeka ukuthi ukushintshe phakathi:
- I-Cardio Izikhawu (Imizuzu engama-56): izikhathi ezijulile ze-cardio zokushisa amafutha nokusheshisa kokugaya umzimba.
- Core I-Cardio (Imizuzu engama-48): qinisa imisipha yomzimba ngokuhlangana nokuvivinya umzimba.
- Plyo Imilenze (Imizuzu engama-49): ukuqeqeshwa kwe-plyometric okuqhumayo ukudala amathanga amancane nezinqe.
- Ukubaza 5/6 (Imizuzu engama-45): inkimbinkimbi yamandla yokuqinisa imisipha yomzimba ongaphezulu.
- Sweat 5/6 (Imizuzu engama-47): ukuvivinya umzimba okushisa amafutha.
- Upper Middle Ephakathi (Imizuzu engama-40): iqoqo lokuzivocavoca lazo zonke izindawo ezinenkinga.
Ama-dumbbells (noma i-expander) udinga i-videoframerate eyodwa kuphela: Sculpt 5-6. Phakathi nakho konke okunye kwe- uzokwenza ngaphandle kwemishini eyengeziwe, okuyinzuzo enkulu yohlelo. UTony Horton uthathe lezi zivivinyo ezisebenzayo zokwehlisa isisindo ongazidingi nemishini yezemidlalo. I-Complex Power 90 Master Series ilungele umfundi othuthukile. Amakilasi afanayo obunzima angabuka ku-athikili: Izinhlelo ezinhle kakhulu eziphelele zokusebenzelana okuthuthukile
Uhlelo luhlala njalo ukugijima amasonto ayi-12, kepha ungenza isikhathi esincane. KwiPower 90 kunikezwa ikhalenda emibili yoqeqesho: uhlelo olujwayelekile kanye nohlelo lokushiswa kwamafutha. Ungakhetha futhi ukuzivocavoca komuntu ngamunye futhi ukuprakthize ngezikhathi ezithile.
Ubuhle nobubi bohlelo
buhle:
1. UTony wafakwa kwi-Power 90 njengamandla ne-cardio, kanjalo nawe lahla amafutha amaningi, uqinise imisipha yakho, uzokwakha umzimba omuhle futhi omuhle.
2. Uzokwazi ukulungisa zonke izindawo ezinenkinga ezingalweni, esiswini nasemilenzeni. Ukuzivocavoca okuhlukile komzimba ongaphezulu nangaphansi kuzokusiza ukuthi ushintshe kakhulu umzimba wakho.
3. Isakhiwo sihluke kakhulu: kungakapheli isonto ukuqeqeshwa kungaphindwa. Ngakho-ke uzothola umthwalo ophelele futhi ungabi nesikhathi sokukhathazeka ngamakilasi afanayo.
4. Amakilasi ekhalenda aqediwe azosiza ukwabiwa okufanele kwezinsuku zokuqeqeshwa kube amasonto.
5. Uhlelo Tony Horton unikeza umthwalo omuhle ngempela emzimbeni. Ngamakilasi anjalo athuthukile uzothola imiphumela esheshayo futhi engcono kakhulu.
6. Abasizi bakaTony bakhombisa nokuzivocavoca okulula, ukuze ukwazi ukwenza lula uhlelo njalo uma kunesidingo.
7. Cishe awudingi okokusebenza okwengeziwe. Umqeqeshi usebenzisa ama-dumbbells kuphela ngesikhathi sokuzivocavoca (Sculpt 5-6).
Ipulatifomu BOSU: kuyini, ubuhle nobubi, izivivinyo ezinhle ngeBosu.
Nebubi kanye nezici:
1. Le mpahla inikeza umthwalo onzima impela kuwo wonke amaqembu emisipha, ngakho-ke abaqalayo nabantu abanokuqeqeshwa okujwayelekile bazoba nzima ukugcina uhlelo.
2. Ngesikhathi sekilasi kuzoba khona okukhulu ubunzima ngemuva, amalunga edolo, iqakala. Bheka inqubo yokuzivocavoca bese wenza amateki kuphela.
Impendulo ngohlelo Amandla 90 kusuka kuTony Horton:
Uhlelo olukhulu uTony Horton luzokwenza umzimba wakho uqine, uqoshwe futhi ulingane. Umsebenzi ophelele kumafomu uzokusiza ukuthi ube mncane futhi uthandeka kakhulu esikhathini esifushane.
Bona futhi: I-P90X3 - ukuzivocavoca okukhulu okuvela kuTony Horton.