I-TapouT XT: isethi yokuzivocavoca okunamandla kakhulu kususelwa kubuciko obuxubene bempi

Uhlelo lweTapouT XT lungabalwa eqenjini lokuzivocavoca ngokweqile ekhaya elikuthembisa imiphumela emihle ezinsukwini ezingama-90 kuphela. UMike Karpenko ungeze emakilasini ejwayelekile okuqina, izakhi ezivela kubuciko bokulwa futhi wathola isethi entsha sha futhi esebenza kahle kakhulu.

UMike ukuqinisekisa ngesimo esisha ngokuphelele ezinsukwini ezingama-90 zokulandela amavidiyo akhe. Futhi ngikholwe, lesi sakhiwo siyasebenza ngempela. Lezi zigaba zesitayela esisha sha: izivivinyo zangempela, izintambo ezithokozisayo, ukunyakaza okuqhumayo okuqhakazile futhi, impela, kukhulu kakhulu. Ekuzivocavoca ngakunye uzolwela ukufinyelela kukho konke futhi uthuthukise ukuqina kwabo ngokomzimba.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

• Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
• Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
• Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
• Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
• Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
• Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha

Incazelo ejwayelekile yohlelo iTapout XT (Mike Karpenko)

Uhlelo lwe-Tapout XT luyizakhi ze-MMA (ubuciko obuxubekile be-karate). Ubuciko bempi obuhlanganisiwe buyinhlanganisela yamasu obuvela kubuciko obuhlukahlukene bokulwa obenzelwe ukugqoka ophikisana naye nokumkhubaza empini. Kepha cha, i-TapouT XT eyinkimbinkimbi ayenzelwanga labo abafuna ukufunda ubuciko bempi. Ukuzivocavoca umzimba kuklanyelwe ukushintsha ukuma komzimba nokuthuthuka. Uhlelo lufaka phakathi kwendabuko Ukuvivinya umzimba nge-aerobic, amandla kanye ne-plyometric ngezinto zobuciko bokulwa.

Ufundisa uchwepheshe emkhakheni wokuqina nokuqeqesha izinkanyezi ze-MMA uMike Karpenko. Uthi ukuzivocavoca umzimba kwakhe kungashisa kufika kuma-calories ayi-1000 ekilasini ngehora! Uzolahlekelwa isisindo, udale imisipha futhi ulolonge umzimba wamaphupho akho. Awudingi ama-dumbbells nezinduku ezisindayo, imishini ekhethekile nemishini engavamile. I-Expander nesisindo somzimba wakho kungamathuluzi amakhulu wokwakheka nokubukeka okumangalisayo ngeTapouT XT.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Uhlelo aluwona wonke umuntu. Okokuqala, udinga ukukhuthazela okuhle futhi uphile kahle emzimbeni. Okwesibili, kufanele ulungele ungesabi ukuzama izivivinyo ezintsha ezingakuthola ngokumangala lapho ubuka okokuqala. Okwesithathu, kufanele ube nempilo enhle futhi ungabi nazinkinga ngamalunga. Okwesine, kufanele uphendule kahle ekusebenzeni okususelwa kubuciko bempi, ngoba izinto ezivela lapho zizohlangana kuzo zonke izifundo.

Ukuqedela inkambo yokuzivocavoca uMike Karpenko awudingi ama-dumbbells nama-barbells. Uzoziqeqesha ngesisindo somzimba wakhe, futhi njengamandla okumelana nokuqinisa imisipha esetshenzisiwe izifunxi zerabha. Ingxenye yevidiyo ehlongozwayo uzodinga i-tube expander, futhi kumavidiyo amabili uzodinga neqembu lokuqina. Lesi ngesinye sezakhiwo ezimbalwa lapho izivivinyo zenziwa khona ngaphandle kwezisindo.

I-Tapout XT iqhathaniswa nezinye izinhlelo

I-Tapout XT ibizwa ngokuthi yi-hybrid ye-Insanity ne-P90x ngokufakwa komthwalo othile we-MMA. Uma kuqhathaniswa ne-Insanity ku-Tapout XT akunikezwa njengokuzivocavoca okukhulu kwe-cardio lapho usebenza cishe emkhawulweni wamakhono abo. Kodwa-ke, uma iShaun T ngokuyisisekelo uhlakulela ukukhuthazela kwenhliziyo futhi ushise amanoni, cishe akukho ukuqeqeshwa kwamandla okuthuthukayo noMike Karpenko ngokungeziwe uzosebenza wonke amaqembu emisipha.

Ngalokhu kufanelekile ukuqhathanisa lolu hlelo ne-P90x, ngoba ngisho nokuzivocavoca ngakunye okuvela kuTapout XT kuzovela njengevidiyo efanayo noTony Horton. Kepha njengoba uhlelo lwamandla lushaya iP90X Tapout XT, ngokusho kochwepheshe abaningi bokuqina. UTony ukhokha bonukunakwa okukhulu kakhulu ekusebenzeni ngemisipha futhi kwandise amandla, kusetshenziswa ukuqeqeshwa kokumelana.

UMike wakhela amakilasi abo ngesisekelo sokuqeqeshwa okusebenzayo. Ngayo, uzokwakha umzimba onamathoni ukukhululeka, kepha akunakwenzeka ukuthi uzuze ukukhula okunamandla kwemisipha. Kepha ukukhuthazela, amandla emisipha eqhumayo kanye nesivinini uzokuthuthukisa. Mhlawumbe, ngenxa yalezi zinhloso, i-Insanity ilingana kangcono kakhulu, kepha hhayi wonke umuntu uzimisele ukwenza lo msebenzi okhandlayo njengoShaun T.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Kufanelekile ukusho inzuzo ebalulekile yeTapout XT P90x ngaphambili: ngezigaba udinga kuphela i-expander, hhayi iqoqo lama-dumbbells ne-chin-up bar njengakuhlelo lukaTony Horton. Kepha futhi, uma ngama-dumbbell kulula kakhulu ukulandelela inqubekelaphambili yakho, ukumane uzivale usetshenziselwe isisindo sezisindo, umhluzi uzokwenza kube nzima kakhulu.

Phakathi kwe-analogue Tapout XT unganaka uhlelo lwe-UFC Fit, iRushfit (eyokugcina izodingidwa esihlokweni sethu esilandelayo). Kodwa-ke, ziphansi kuneTapout XT nobunzima bomthwalo womsebenzi, nezinhlobo ezahlukahlukene zamakilasi.

Sekukonke, iTapout XT ivelele phakathi kwezinye izinhlelo ukukhethwa okukhethekile kokuvivinya umzimba. Eziningi zazo zizobonakala zintsha futhi zithakazelisa ngisho nalabo abakwazile ukuzama zonke izifundo zeBeachbody. Yebo, ukusetshenziswa kwezakhi zobuciko bokulwa okuxubekile kwengezwe ohlelweni olwehlukile, ngakho-ke funa okufana nalokhu okuyinkimbinkimbi uMike Karpenko akunangqondo.

Uhlelo Tapout XT

Uhlelo lwe-Tapout XT lufaka ukusebenzisa okungu-12 nekhalenda eliqediwe lamakilasi izinsuku ezingama-90. Inyanga ngayinye uhlelo luyashintsha, kepha asikwazi ukusho ukuthi okuyinkimbinkimbi kunezigaba ezi-3 zobunzima. Iningi levidiyo ozoyenza izinsuku ezingama-90. Ikhalenda lifaka ukuzivocavoca umzimba okungu-6 ngeviki ngosuku olulodwa lokuphumula ngeSonto. NgoLwesithathu ulinde i-yoga, kodwa kwezinye izinsuku uzobe uhlanganyela ngemodi ebaluleke kakhulu.

Ingxenye yeTapout XT ifaka amakilasi alandelayo:

1. Amandla & Phezulu Okuphezulu (Imizuzu engama-53). Ukuqeqeshwa kwamandla emzimbeni wakho ophezulu. Ungathola izivivinyo zakudala zezingalo, isifuba namahlombe, ezihlanganiswe nezinto zobuciko bempi obuhlanganisiwe (i-expander).
2. I-Plyo XT (Imizuzu engama-51). Ama-plyometrics amakhulu wokushisa amanoni emzimbeni ongezansi namathanga nezinqe. Ama-squats, imiphunga, ukugxuma, ukuqhuma kwemilenze nezingalo - konke kumasiko amahle kakhulu wokuvivinya okuphezulu kwe-plyometric (imishini ayidingeki).
3. I-Cross Core Combat (Imizuzu engama-45). Ukuqeqesha amagxolo, okuzivocavoca ngokunye ukuma nokulala phansi. Inani elikhulu lezibhakela ngokufakwa okusebenzayo komzimba, kanye nemichilo eminingi ekuguqulweni okuhlukile kokuthuthukiswa kwe-corset yemisipha nesisu esisicaba (i-expander).
4. Umncintiswano Core (Imizuzu engama-47). Enye ividiyo yamagxolo, kepha yehlukile ngesakhiwo kusuka kuhlelo lwangaphambilini. Umpompa ngomshini wokuma mpo kanye nendawo evundlile ngokuphakamisa amadolo aye esiswini, ngaleyo ndlela kufaka phakathi umsebenzi wayo yonke imisipha yesisu. Ukuzivocavoca okuningi kwe-cardio, konke ukuvivinya umzimba kuyashesha (expander).
5. Amabhanisi nezibhamu XT (Imizuzu engama-31). Ukuqeqeshwa okusebenzayo kwawo wonke amaqembu emisipha nge-expander esifubeni neqembu lokuqina. Uzozwa okhalweni lomsebenzi osezingeni eliphakeme kakhulu, izinqe, izingalo, amahlombe, isifuba, emuva nokukhonkotha. Ngokusebenza ngama-dampers uzofinyelela umzimba oqinile onethoni (i-expander, ibhande lokuqina lomzimba).
6. I-Yoga XT (Imizuzu engu-51). Ngokuqinisekile uzoluthanda usuku lwe-yoga noMike, oluzokusiza ukuthi ululame emsebenzini okhandlayo wansuku zonke. Kepha umqeqeshi ukulungiselele leyo yoga yamandla, ngakho-ke uhlelo lokuphumula alufanele ukulindwa (imishini ayidingeki).
7. Sprawl & Brawl (Imizuzu engama-46). Ividiyo eshubile enezici zokuzivocavoca kusuka kubuciko obuhlanganisiwe bempi kanye ne-plyometric eshisayo. Umsebenzi uyakhula, ekugcineni kwesifundo, ngeke uphefumule kahle (okokusebenza akudingeki).
8. Muay Thai (Imizuzu engama-40). Lesi sifundo sizonxenxa labo abathanda inhlanganisela yezibhakela nokukhahlela kulo lonke ikilasi. Ividiyo isuselwa kuzinto zobuciko bokulwa zaseThai. Ikakhulukazi uzokuzwa ukunyathela ngezinyawo nokukhonkotha (ukusungula akudingeki).
9. Isimo esiklebhukile (41 imiz). Umsebenzi wokuqeqesha simulator wawo wonke amaqembu emisipha. Uzosebenza emisipheni ngaphandle kwezisindo ezingeziwe kuphela ngokusebenzisa i-expander. Izinga lokushaya kwenhliziyo yakho lizokhushulwa kulo lonke ikilasi ukuze kwehliswe isisindo (expander).
10. Ultimate Abs XT (Imizuzu eyi-15). Amakilasi amafushane emisipha yesisu, okuzokuletha kumadayisi ayisithupha. Iyanyamalala ilele ngomhlane (imishini ayidingeki).
11. I-Cardio XT (Imizuzu engama-46). Isikhathi sokuzivocavoca se-cardio sokunciphisa umzimba nokuthuthukisa amandla. Ungathola ukuzivocavoca okudala kwe-aerobic ne-plyometric, kanye nezinto ezivela kubuciko bempi (i-inventory ayidingeki).
12. Imilenze & Emuva (Imizuzu engama-40). Enye ividiyo eshubile egxile emaqenjini amabili emisipha amakhulu kakhulu. Ngaphezu kokuzivocavoca kwamandla amancane, umqeqeshi ulungiselele imithwalo eminingi ye-plyometric, ngakho-ke uzozwa ukungezwani kulo lonke uhlelo lokuzivocavoca (i-expander, ibhande lokuqina komzimba). Ekugcineni uMike unquma ukukuhlolela amandla, ngakho-ke lungela:

Ukunyakaza okunjalo okwedlulele yize kutholakala enkambisweni yangasese, kepha hhayi ukukhathazeka. Ingxenye enkulu ukunyakaza namanje mnene ngokwengeziwe. Kodwa-ke, okuyinkimbinkimbi ngokufanele kungabangelwa yizinhlelo ezinamandla kakhulu zokuqina kwekhaya. Usuku nosuku uzofuna ukuthuthukisa ikhwalithi yomzimba wakho, ukhulise ukukhuthazela, uqinise imisipha kanye nokuthuthuka kokuqeqeshwa okusebenzayo.

Qala uhambo lwakho lokuzivocavoca ngohlelo lweTapout XT, mhlawumbe olungafanele. Kepha ukuqhubeka nokwenza ngcono umzimba wakhe ngemuva kwezinye izakhiwo ezifanayo kuzoba yisixazululo esihle. Uzodlula amandla akho omzimba, uzwe umzimba wakho bese uguqula isimo sakho. Ukuzivocavoca uMike Karpenko uyisibonelo esisodwa sokuqina ngokweqile ekhaya.

Konke mayelana ne-CROSSFIT: izici nezinzuzo