Uhlelo P90X2: Inselelo elandelayo elandelayo evela kuTony Horton

I-P90X ingenye yezinhlelo ezithandwa kakhulu ekhaya, ngakho-ke akumangazi ukuthi yaqhubeka. I-P90X2: Okulandelayo kufaka okuningi ukuqeqeshwa okuhlukahlukene, okusebenzayo nokusezingeni eliphakeme. UTony Horton ukunikela ukuthi ufinyelele ezingeni elisha lamathuba abo ngokomzimba, noma ngabe uzizwa sengathi useduze nobukhulu bawo.

Incazelo yohlelo P90X2: The Next from Tony Horton

I-P90X2 uhlelo olukhethekile kakhulu lokuqina. Umnyombo wokusebenza kwayo ulele ukungazinzi. Esikhundleni sokusebenza iqembu elilodwa lemisipha, uTony Horton ukunikela ukuthi uncintisane nokumelana okwengeziwe ebholeni lokuzivocavoca, amabhola emithi nakwamanye amapulatifomu angaqiniseki. Umzimba wakho uphoqeleka ukuthi ugcine ibhalansi nokuzinza, ngaleyo ndlela usebenzise inani eliphakeme lemisipha ngokuhamba ngakunye.

Uzokwakha umzimba oqinile, izinqe eziqinile, imilenze emile kahle nezingalo ezinamandla - ngesikhathi sokuzivocavoca umzimba kuzosebenza uchungechunge lwemisipha. Uzonikeza iseshini ngempumelelo ngangokunokwenzeka kokubili ngokushiswa kwamakhalori nokuqinisa imisipha. Qala ukuzibandakanya ohlelweni uTony Horton futhi uthole ukwakheka okuhle kakhulu njengamanje.

I-P90X2 eyinkimbinkimbi: Okulandelayo kufakiwe 14 ukuqeqeshwa ubude besikhathi semizuzu engama-50 kuye kwengu-70:

1. Core: ukuqeqeshwa ukuqinisa imisipha yomzimba kanye nemisipha yokuzinza.

2. I-Plyocide: ukuqeqeshwa okukhulu kwe-plyometric yokuthuthukisa ukukhuthazela nokuxhumanisa:

3. Ukubuyisela + Ukuhamba: ukwelula nokululama kwayo yonke imisipha yomzimba wakho.

4. Ubude umzimba: ukuqeqeshwa kwamandla emzimbeni wonke.

5. Yoga: amandla yoga ukwandisa amandla we-isometric nokuthuthuka kwemisipha yokuzinza.

6. Balance futhi Power: amandla ayinkimbinkimbi nokuzivocavoca okuqhumayo ngenkathi usebenza ngokulinganisela nokuxhumanisa.

7. Isifuba + Emuva + Balance: ukuzivocavoca iqolo nesifuba kuzingxenyekazi ezingazinzile.

8. Amahlombe futhi Izikhali: isifundo semisipha eqinile yamahlombe nezingalo, ezizokusiza ukunciphisa ukulimala.

9. Base futhi Emuva: ukuzivocavoca amaqembu amabili emisipha amakhulu nge-pull-UPS nokuzivocavoca nge-plyometric.

10. I-PAP (Post-activivation Potentiation) Okuphansi: ukusebenza okunamandla komzimba ophansi.

11. I-Pap Okuphezulu: okuyinkimbinkimbi yokuzivocavoca umzimba okuphezulu ukuze ibhalansi nokumelana.

12. Ab Ripper: ukuqeqeshwa okufishane kwemizuzu engu-15 emaphephandabeni.

13. V Ukuqopha: ukuqeqeshwa kwamandla ama-biceps akho nangemuva.

14. Isifuba + Amahlombe + UTris: ukuqeqesha isifuba, amahlombe nama-triceps.

Okwezigaba P90X2 uzodinga okokusebenza okulandelayo:

  • Isethi yama-dumbbells
  • Ibha evundlile
  • I-Expander (njengebha engena esikhundleni noma ama-dumbbells)
  • I-Fitball (kuyakhetheka)
  • Amabhola emithi (ngokuzithandela)
  • I-foam roll (ngokuzithandela)

Ngokufanelekile ube nesethi ephelele yemishini engenhla. Kodwa-ke, iningi lokuzivocavoca likhonjiswe ngokuhlukahluka okuningana, kufaka phakathi futhi ngaphandle kokusebenzisa amanye amadivayisi. Ngakho-ke uzokwazi ukuphatha nemishini emincane, kepha kwesinye isikhathi ngokulahleka kwekhwalithi yokuzivocavoca.

Hlela i-P90X2 noTony Horton

Uhlelo lwe-P90X2 lubandakanya izigaba ezi-3:

  • Isigaba Sesisekelo (amasonto ama-3-6). Lesi isigaba sokulungiselela noma isigaba lapho iSisekelo sibekwa khona ukuqeqeshwa. Noma uzithatha njengomuntu, zibandakanye eSigabeni Esiyisisekelo okungenani amasonto amathathu. Lokhu kuzokusiza ukuthi unciphise ukulimala futhi uqine nakakhulu.
  • Isigaba Samandla (amasonto ama-3-6). Le mikhosi yesigaba, ezokusiza ukuthi wakhe uhlelo olusebenzayo nolokuphepha. Okuqukethwe kwesigaba Samandla okuqeqesha okufana nengxenye yokuqala ye-P90X, ngakho-ke kuzojwayeleka kulabo abasebenza esifundweni sokuqala.
  • Isigaba Sokusebenza (amasonto ama-3-4). Ukusebenza kwezigaba kusikisela indlela entsha ngokuphelele yokuqeqeshwa. Uzogxila kakhulu ekwenzeni ngcono ukusebenza koqeqesho. Lokhu kuzosiza uhlelo ku-PAP (Post-Activation Potentiation) ukuma okuphezulu okungenzeka.

Isigaba ngasinye senzelwe ubuncane bamaviki ama-3 kepha ungasisandisa isikhathi eside, uze uthole umphumela oyifunayo. Yebo, esigabeni ngasinye ungahlala isikhathi esideuma uzwa isidingo. Uzosebenza izikhathi ezingama-5-7 ngesonto, uma ufisa. Kabili ngesonto ungathola usuku oluphelele (Ukuphumula) noma ukutakula okusebenzayo (Ukubuyisela + Ukuhamba) ngokuqonda kwakho. Futhi ohlelweni kunqunyelwe isonto lokutakula (Isonto Lokutakula) ongalwenza kunoma yisiphi isigaba sohlelo njengoba kudingeka (phakathi kwezigaba, ngokwesibonelo).

Njengoba ukwazi ukubona, inkambo, uTony Horton uzivumelanisa kalula nekhono lakho. Ngokuvamile, i-P90X2 eyinkimbinkimbi yakhelwe ubuncane bamasonto ayi-9 kepha ingakhuphuka ngokuya ngezidingo zakho ngazinye.

I-P90X2 impela ayikwazi ukuthathwa njengohlelo olulungile lokwehlisa isisindo ngesikhathi esifushane. Ngokuyinhloko kugxile ekuthuthukiseni imiphumela ekhona, ukuthuthukiswa kohlobo lomzimba lomsubathi, inqubekela phambili yokuqina namandla. Ingxenye ebalulekile yokuzivocavoca uTony Horton izokusiza ekuqiniseni imisipha yokuqinisa imisipha nangemuva kanye nokuqondisa ukuma kwakho nomgogodla wakho. Kodwa-ke, uma inhloso yakho eyinhloko ukunciphisa isisindo ngokushesha futhi ushise amanoni, khona-ke qaphela, isibonelo, uhlelo lwe-Insanity, lulungele izinhloso ezinjalo.

Uma uqhuba isifundo esihlukile sokuqeqesha, kungenzeka zingabonakali zisinda kakhulu. Kodwa-ke, ukwenziwa kwenkimbinkimbi kusadingeka ukuba kube njalo ilungiswe ngokwanele ngokwamandla omzimba nokukhuthazela, ukumelana nomthwalo izinyanga ezimbili. I-P90X2 wuhlelo oluzimele ngokuphelele ukulufeza akudingekile ukudlulisa ingxenye yokuqala yezifundo.

Ngohlelo lwe-P90X2, uzothuthukisa ibhalansi, ubukhali, amandla nokugijima, thuthukisa ifomu lakho, ukuma okufanele, umzimba onempilo. Ukubuyiselwa emuva koqeqesho yisidingo sokutholakala kwempahla eyengeziwe. Kodwa-ke, uTony Horton ucatshangelwa ku-P90x futhi kukhombisa ukuzivocavoca okunye uma kwenzeka ungenayo imishini.

Bona futhi:

shiya impendulo