I-Supreme 90 Day Workout: uhlelo oluphelele lwamandla avela kuTom Holland

Ekhaya ukuqina ethandwa kakhulu high-umfutho ukuqeqeshwa isikhawu, ngakho akulula ngaso sonke isikhathi ukuthola Uhlelo olusebenzayo lwamandla okwakha imisipha. Sikunikeza umqeqeshi weSupreme 90 Day uTom Holland (Tom Holland), ozosiza ukuxazulula le nkinga.

Incazelo yamandla kagesi uSuku oluPhezulu lwama-90

UTom Holland udizayinele iqoqo leSupreme 90 Day Workout ukwakha umzimba oqinile wemisipha namafutha avuthayo. Lolu hlelo lususelwa ekuzivocavoca amandla ekhwalithi okwenziwa kusetshenziswa ama-dumbbells nebhola lokuzivocavoca. Izinsuku ezingama-90 zamakilasi uzokwazi ukwakha ifayili le- umzimba oqinile, onamathoni, oqoshiwe ngaphandle kokuya ejimini!

I-Complex Tom Holland ifaka ukusebenza okungu-10 imizuzu engama-30-60:

1. Isidumbu Sonke (Imizuzu engama-33). Ukuqeqeshwa kwamandla kuwo wonke umzimba (i-dumbbell).

2. I-Tabata inferno (Imizuzu engama-48). Isitayela sokuqeqeshwa kwe-HIIT-TABATA lapho okunye ukuqeqeshwa kwe-plyometric namandla (ama-dumbbells).

3. Isifuba, amahlombe & iTris (Imizuzu engama-45). Ukuqeqeshwa kwamandla kwesifuba, amahlombe nama-triceps (i-dumbbell, i-fitball).

4. Isifuba & Emuva (Imizuzu engama-32). Ukuqeqeshwa kwamandla kwesifuba nangemuva (i-dumbbell, i-fitball).

5. Amahlombe Nezikhali (Imizuzu engama-43). Ukuqeqeshwa kwamandla emahlombe nezandla (ama-dumbbells, i-fitball).

6. Emuva kanye neBiceps (Imizuzu engama-56). Ukuqeqeshwa kwamandla emuva nange-biceps (ama-dumbbells, i-fitball).

7. Imilenze (Imizuzu engama-33). Ukuqeqeshwa kwamandla emilenzeni (ama-dumbbells, i-fitball).

8. Inselelo yeCardio (41 imiz). Ukuqeqeshwa ngamandla e-aerobic (ama-dumbbells).

9. Ibhola Lokugcina (Imizuzu engama-40). Ukusebenza komzimba okusebenzayo nge-fitball (i-fitball).

10. I-Core Dynamics (28 imiz). Ukuqeqeshelwa imisipha eyinhloko (i-dumbbell).

Konke ukusebenzisa kunakho ukufudumeza okufanayo ne-hitch. Emakilasini uzodinga i-fitball kanye nama-dumbbells. Uhlelo luhlala izinsuku ezingama-90, ulandela ikhalenda elenziwe ngomumo lamakilasi. Kodwa-ke, noma ungahlelile ukuthatha ikotishi lonke, qiniseka ukuthatha inothi elihlukile lokuqeqesha.

UTom Holland unikeza okulungile ukuzivocavoca okuthakazelisayo okungasho lutho, ngakho-ke uzochitha usuku kahle nangempumelelo. Kumele uqaphele ukuthi ukuzivocavoca umzimba kuqala ngokuzivocavoca ekhorini, ngakho-ke ungaqiniseka ukuthi i-corset yemisipha izonakwa ngokwanele.

Isakhiwo silungele izinga eliphakathi neliphambili lokuqeqeshwa, kepha umthwalo ikakhulu kuzoya ngesisindo sama-dumbbells. Ngoba lolu hlelo lubandakanya inani elincane lokuphindaphinda, khona-ke isisindo sama-dumbbell singathathwa ngaphezulu (kusuka ku-3 kg nangaphezulu). I-standard 1-2 kg, efanelekile ekusebenzeni okuphelele komzimba, ngeke kwanele. Kuyinto efiselekayo futhi ukuba okungenani ibe namabili ama-dumbbells ama-dumbbells amaqembu ehlukene emisipha.

Ochwepheshe bezokuzivocavoca baseNtshonalanga bagxeke uhlelo lweSupreme 90 Day lokukhomba ngokusobala inkambo P90X evela kuTony Horton. Kodwa-ke, ukuqeqeshwa noTom Holland awudingi ibha evundlile, esetshenziswa ngenkuthalo ku-P90X. Futhi yize abantu abaningi bekholelwa ukuthi ngaphandle kokuzivocavoca nge-bar evundlile akunakwenzeka ukuqeqesha umzimba ngokuphelele ngamandla, ngoSupreme 90 Day kubiza ama-dumbbells kuphela.

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Ubuhle nobubi bohlelo uTom Holland

buhle:

• Ikhaya eligcwele leli Uhlelo lwamandla okusebenza endaweni, ukuthuthukisa ikhwalithi yomzimba nokuthuthuka kokuqina komzimba.
• Ubunzima abenziwa ngesitayela soMzimba Ophelele, njengoba kuvame ukwenzeka ngokuqeqeshwa ekhaya, futhi kuhlukaniswe ngezigaba ezihlukene ngokuya ngomgomo we-classical wamaqembu ahlukene emisipha.
• Ukuzivocavoca impela zihlukahlukene: usebenzisa ukuzivocavoca okungasho lutho ukuthola imiphumela emihle.
• Ukunakwa okwanele kukhokhelwa i-corset yemisipha engeke isize kuphela ukwenza isisu sibe flat, kepha futhi nokugwema izinkinga zangemuva.
• It ulungiselele uhlelo olunzulu nohlelo lwezinsuku ezingama-90.
• Uma kuqhathaniswa nezinye izinhlelo zokuphepha, uTom Holland usebenzisa imishini emincane: ama-dumbbells nebhola lokuqina. Ekuqeqeshweni kwalolu hlobo imvamisa kudinga ibha evundlile noma i-expander, kepha lapha azidingeki.
• Noma ungahlelile ukuthatha lonke ibhilidi, ungaqaphela ukusebenza ngakunye - kuhlukaniswe kahle ngokuya ngemisipha ekhonjiwe.

bawo:

• Zivocavoce ababambiqhaza ohlelweni babulawa ngokungazelelwe, ngakho-ke ukulandela ukuzivocavoca akulunge kakhulu.
• Ividiyo eyakhiwe kabi: asikho isibali sikhathi negama lokuvivinya umzimba, futhi ukuthwebula kwekhamera akuphelele.
• Ukufudumala okufanayo ne-hitch kubo bonke ababukhoma.
• Emakilasini uzodinga i-fitball.

I-Supreme 90 Day Workout ingaba uhlelo oluhlukile oluhlukile uTony Horton P90X. Uma uthanda ukwenza ukuqeqeshwa amandla, kunconywa futhi ukunaka ubunzima obuyingqayizivele bokuzivocavoca kwemisipha: i-Complex of Live to Fail: yakha umzimba oqinile onamathoni.