Kushanda zvakaoma P90X kubva kuna Tony Horton

Iyo P90X chirongwa chiitiko chechokwadi mukusimba kwemumba. Nechekuita kwesimba-rakanyanya simba kudzidziswa kubva kuna Tony Horton iwe unozokwanisa kuvaka muviri wakakwana.

P90X (kana Simba 90 Zvakanyanya) Seti yekurovedza kwakasiyana siyana kunoitwa nemumwe wevarairidzi vane mukurumbira pasi rose Tony Horton muna2005. P90X ndiyo inonyanya kufarirwa chirongwa chekusimba pamba - kwenguva yakareba kwazvo akatora chinzvimbo chinotungamira mukuzivikanwa pakati pevanodzidziswa.

Kunyangwe mu2010, kutengesa kweP90X kwakaderera zvakanyanya, iyi vhidhiyo yakaoma yakaenderera ichipa hafu yemari yakazara yekambani Beachbody. Mhinduro yakanaka pachirongwa ichi yakasiya vazhinji vanozivikanwa vekuAmerican, kusanganisira muimbi Sheryl crow, yeruzhinji, Michelle Obama uye wezvematongerwo enyika Paul Ryan.

Onawo:

  • Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
  • Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

Tsananguro yechirongwa P90X naTony Horton

Kana iwe wagadzirira kukwidziridzwa kwepasi mumuviri wako, edza kosi kubva kune mukurumbira P90X wekusimbisa muviri mudzidzisi Tony Horton. Akakugadzirira iwe nzira kwayo yekugadzira zororo, muviri uye muviri wakasimba. Chirongwa chekubudirira kwayo chinodarika kunyange kudzidziswa munzvimbo yekurovedza muviri. Iyo kosi inosanganisira simba uye aerobic zvirongwa uye zvakare kudzidziswa kwekutambanudza uye kushanduka. Uine P90X uchasimudza hunyanzvi hwako hwepanyama kusvika padanho repamusoro!

Chirongwa ichi chine maawa gumi nemaviri ekurovedza iwe aunozoita mumwedzi mitatu inotevera:

  1. Chest neKuseri. Exercises zvechipfuva uye kumashure, mijenya yekuPush-UPS uye dhonza-UPS. Inoda bar yakatwasuka kana expander, inomiririra Push UPS (sarudzo), chigaro.
  2. Plyometric. Bosu Workout, iyo ine zvinopfuura makumi matatu mhando dzekusvetuka kwakasiyana. Iwe uchazoda chigaro.
  3. Mapfudzi nemaArms. Kudzidzira kwemapfudzi nemaoko. Iwe unozoda dumbbells kana chest expander, chigaro.
  4. Yoga X. Yoga kubva kuna Tony Horton ichavandudza simba rako, kushanduka uye kubatana. Iwe unozoda iyo yoga Mat, akakosha mabhuroko (sarudzo).
  5. Makumbo uye Kudzoka. Exercises for chidya, magaro nemhuru. Iwe unozoda cheya, bhawa uye rusununguko rusvingo.
  6. Kenpo X. Aerobic kurovedza muviri kwesimba remoyo uye kupisa mafuta. Kubva pazvinhu zvemitambo yekurwa. Iko kuverenga hakudi.
  7. X Tambanudza. Iyo seti yekutambanudza zviitwa izvo zvinokubatsira iwe kudzoreredza mhasuru uye kunzvenga bani. Inoda Mat uye mabhuroko eiyo yoga.
  8. moyo Synergistics. Exercises kukudziridza tsandanyama muviri, kunyanya chiuno, kumashure uye pinda. Iwe unozoda dumbbells uye rack yePush UPS (sarudzo).
  9. bhokisi pamafudzi uye Triceps. Exercises kuti chipfuva chako uye triceps. Iwe unozoda dumbbells kana chest expander, yakatwasuka bhaa.
  10. shure uye Biceps. Complex yekudzokera uye biceps. Iwe unozoda dumbbells kana chest expander, yakatwasuka bhaa.
  11. Cardio X. Kudzika-kusimba cardio Workout. Iko kuverenga hakudi.
  12. Ab Ripper X. Iyo pfupi-maminetsi gumi nemashanu nguva yemhasuru yemudumbu.

Tony Horton akagadzirira chirongwa chaunoteera kwemazuva makumi mapfumbamwe. Workout P90X ichaitwa maererano nechirongwa chinotevera: vhiki nhatu dzekudzidziswa zvakanyanya, ichiteverwa nevhiki rimwe reyoga uye kutambanudza. Iri vhiki rekudzoreredza rakakosha kwazvo mukukura kwekubudirira uye mhedzisiro, nekudaro, hapana mamiriro ausingafanire kupotsa. Izvi zvinokubatsira kuti udzivise mapani uye kumira, uye kurodha zvakanyanya kweiyo muviri. Tony Horton anopa 90 purogiramu yekudzidzira P3X:

  • Lean (sarudzo inotengeka zvakanyanya: yakawanda cardio, shoma simba)
  • Yakasarudzika (yepamberi vhezheni, kana iwe uchida kuita zvakakomba kuwanda kumusoro)
  • Doubles (kupenga sarudzo yeanopererwa)

Kuti udzidzise P90X naTony Horton, iwe uchazoda zvimwe zvekushandisa zvemitambo, asi uchienzaniswa nemamwe magetsi emagetsi ezve runyorwa rwake ishoma. Iwe unozoda dumbbells kana chipfuva expander sekumirisana uye yakatwasuka bhaa yekudhonza-UPS iwe yaunogona kutsiva kurovedza neexpander. Mira yePush-UPS inogona kushandisa chete yepamusoro mudzidzi. Dumbbell zvirinani kutora inodonha kana kuti iine mashoma akati wandei ehuremu hwakasiyana: kubva pa3.5 kg mumakadzi, kubva pa5 makirogiramu muvarume. Iyo expander inokurudzirwawo kuti utenge chinogadziriswa chinodzivirira simba.

Kana iwe usina chokwadi chekuti unokwanisa kubata P90X, unogona kuedza semapurogiramu ekugadzirira: Simba 90 kubva kuna Tony Horton.

Zvakanakira chirongwa cheP90X:

  1. Iyi ndeimwe yemapurogiramu akaomesesa, asi anoshanda kwazvo muhutano hwemumba hwakawanda. Uine P90X unovimbiswa kuwana fomu yakanakisa.
  2. Iwe uchavaka muviri wakasimba, unogara kwenguva refu uye une toni. Hwemhando yepamusoro simba uye maekisesaizi eroobic emapoka ese emhasuru anokubatsira iwe kukwidziridza metabolism kugadzirisa chimiro chakakanganiswa uye kupisa mafuta. Asi nekudya kwakakodzera kuchatokwanisa kuvaka mhasuru.
  3. Yakakwira performance chirongwa nekuda kwenhamba hombe yezviitwa zvakasiyana. Mumuviri wako unenge usina nguva yekujairira uye kujairira kune maekisesaizi, saka mukati memwedzi yese mitatu yekudzidziswa ichave iri mukushushikana kunogara kuripo. Izvi zvinobatsira kuzadzisa mhedzisiro uye kudzivirira mapani.
  4. Ose mavhiki matatu ekudzidziswa kwakasimba iwe unowana 3 vhiki rekupora kudzidzira. Tony Horton uye yaisanganisira iyo yoga uye kutambanudza, kuti ikwanise iwe kuvaka zvakare mhasuru nyama, yakavharika simba mitoro.
  5. Uine P90X iwe unozonatsiridza yako kugadzikana uye kubatana, nekuda kwekumira kweiyo yoga kurovedza pachiyero uye kutambanudza.
  6. Chirongwa ichi chakazara uye chakagadzirirwa kwemazuva makumi mapfumbamwe zvichienderana neseti yekudzidziswa. Nekudaro iwe watove neakagadzirira-akagadzirwa ezvidzidzo zvirongwa zvemwedzi mitatu pamberi.
  7. P90X inokodzera vese varume nevakadzi.

Cons yechirongwa cheP90X:

  1. Iwe uchazoda inoshamisa Arsenal yemidziyo: mashoma dumbbells uremu kana expander ine inogadziriswa kuramba, iyo yakatenderera bar, inomiririra Push UPS.
  2. Iyo yakaoma P90X inongokodzera chete mudzidzi wepamberi.

Kana iwe uchikwanisa kubata chirongwa ichi P90X kubva kuna Tony Horton, ipapo iwe unozogona kugona chero imwe yehutano kurovedzwa. Iwe haugone chete kuvaka muviri mutsvauye wedzera kukwirisa kwako kusvika padanho repamusoro.

Onawo:

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