P90X3: iyo yakaoma-yakasimba yakaoma yehafu-awa yekurovedza muviri kubva kuna Tony Horton

Unoda kudzikisa huremu kana kuwana chimiro chemumhanyi mumaminetsi makumi matatu pazuva? Wobva waedza iyo yakaoma-yakaoma yakaoma kubva kuna Tony Horton - P90X3. Mushure mekukakavadzana kwechipiri edition, Tony akagadzira yechokwadi mhando chirongwa chemuviri wese.

Tsananguro yechirongwa P90X3 kubva kuna Tony Horton

P90X3 yakaoma 30-miniti yekurovedza muviri naTony Horton kuti anyatso kupisa mafuta uye kuvaka mhasuru muviri. Chikamu chechitatu chechirongwa chakakurumbira cheP90X chakagadzirwa yemhedzisiro mhedzisiro munguva pfupi. Kanganwa nezvekushanda kwenguva! Iwe unozowana mhedzisiro yakakura mumaminetsi makumi matatu pazuva. Izvi zvinoitika nekubatanidza yakakwira-yakasimba simba zviitwa zvinozobatsira iwe kuti uwane muviri wehope dzako.

Chinyorwa chechitatu chinotarisirwa yakanyatsogadziriswa uye inoshanda. Saka funga kwete kwete chete nyanzvi dzezvehutano asiwo neavo vakakwanisa kuyedza nekuenzanisa ese matatu zvirongwa, P90X. Chokwadi, kune vatsoropodzi vanoti iyo yakaoma, Tony Horton akarasikirwa neyakavanzika uye ikava semamwe mapurogiramu akafanana, akadai seInsanity uye Asylum. Nekudaro, kuzhinji kwekubata hakugone kuve kushomeka kwekuenzanisa kwakadai.

Tony Horton muP90X3 yekushandisa anoshandisa iyo yakatowanda nzira yekurovedza muviri iyo ichakubatsira iwe kunyatso shanda pane hunhu hwemuviri. Uri kuenda kunorema uye kuita cardio kurovedza, plyometrics, yakavhenganiswa zvombo, isometric kurovedza muviri, yoga uye kunyange Pilates. Chinangwa chechirongwa ndechekuunza pamwechete akati wandei yemhando dzinonyanya kushanda dzekurovedza muviriizvo zvinobatsira kushandura muviri wako nekukurumidza, zvakanaka uye nyore.

P90X3 yakakwana independent chirongwa. Unogona kutanga kuitevera, kunyangwe ikasapfuura yapfuura P90X uye P90X2. Nekudaro, iwe unofanirwa kuve wakagadzirira mumuviri kuti ubate pamwe naTony Horton, kukatyamadzwa kwakanyanya hakusi kwevanhu vese. Munguva yekirasi edza kufamba nenzira yako, kana zvichidikanwa, mira pfupi.

Iyo yakaoma P90X3

Iyo chirongwa P90X3 inosanganisira gumi nematanhatu ekurovedza uye 16 bhonasi: ese iwo (kunze Cold Kutanga uye Ab Ripper) maminetsi makumi matatu apfuura. Mumabheshire kune tsananguro inoratidza Iron yauchazoda kuti upedze makirasi. Ongorora: imwe dumbbell, uye bhaa inogona kugara ichitsiviwa neyakawedzera.

Saka, mavhidhiyo ese P90X3 anogona kugoverwa mumapoka akati wandei:

Simba kudzidziswa kwemapoka akasiyana emhasuru:

  • muunganidzwa Kubatana: 16 yakakosha kurovedza muviri kwemhasuru dzemuviri wese izvo zvinokubatsira iwe kuwana chimiro chakakura (dumbbell uye bar).
  • The Dambudziko: kuvandudzwa kwemauto epamusoro muviri - zvakanyanya zvinosanganisira Push-UPS uye dhonza-UPS (chinjikira bhaa).
  • Incinerator: chiitiko chakakomba cheese mhasuru mapoka emuviri wepamusoro (dumbbell, yakatenderera bar).
  • Kushamwaridzana Pamusoro: kurovedzwa kunoitirwa kukura uye kusimudzira kwemhasuru dzemuviri wepamusoro (dumbbell, yakatenderera bar).
  • Kushamwaridzana Pazasi: kurovedzwa kunoitirwa kukura nekuvandudzika kwemhasuru dzemuviri wepasi (dumbbell uye cheya).
  • The Murwi: aerobic-kirasi simba nehuremu hwemuviri wake (hapana zvekushandisa).

Simba cardio Workout:

  • Agility X: kuti uwedzere kukurumidza uye simba rinoputika (isina stock).
  • Triometrics: kunatsiridza mwero, simba, kuchinjika uye simba remhasuru (isina michina).
  • Decelerator: kuvandudza kudzikamisa mhasuru, kubatana uye kuenzanisa (chinjikira bhaa).

Mafuta anopisa cardio Workout:

  • CVX: Cardio yakasimba nehumwe huremu (dumbbells kana mushonga mabhora).
  • MMX: kupisa mafuta uchishandisa zvinhu zveartial arts (isina stock).
  • Accelerator: plyometric uye aerobic kurovedza iyo inosanganisa static uye ine simba mapuranga (isina stock).

Exercises yekuvandudza chiyero, kushanduka uye kusimbisa musimboti mhasuru:

  • X3 Yoga: yoga yoga yekuvandudza musculoskeletal system, kuvandudza kweGeneral simba uye chiyero (pasina kuverenga).
  • Pilates X: Pilates yesimba mhasuru, kuchinjika kwemajoini uye kutambanudza (isina stock).
  • Isometrix: isometric Exercises yekuvaka yakasimba, yakaumbwa mhasuru (isina stock).
  • Dynamix: simba rekudzidzisa kwekuvandudza mamaki uye kuwedzera mafambiro ekufambisa (isina stock).

Bhonasi Workout:

  • Kutanga Kutonhora (Gumi nemaviri maminitsi): kudziya kudziya kudziya (hapana kuverenga).
  • Ab Ripper (18 maminetsi): kurovedza muviri mhasuru uchishandisa zvese zvimire uye zvine simba maitiro (isina michina).
  • Complex Lower: simba rekudzidzisa muviri wezasi (dumbbells).
  • Complex Kumusoro: simba rekudzidzisa kumusoro kwemuviri (dumbbell, yakatwasuka bhaa).

Sezvauri kuona, kune izvo zvidzidzo, iwe zvauchazoda shoma seti yemidziyo: mabhero chete uye chin-up bar. Uye zvese zviri zviviri zvinogona kuve zvakaenzana kutsiva iyo yekuwedzera. Kana iwe ukashandisa dumbbells, zvinodikanwa kuve uine akati wandei maviri ehuremu hwakasiyana kana kushandisa iwo anodonha dumbbells. Kurema kwevakadzi kubva pa2.5 kg uye pamusoro pevarume - kubva pamakirogiramu mashanu uye pamusoro.

Sekuburitswa kwechipiri kwekare kwe P90X3 yakagadzirirwa kwemazuva makumi mapfumbamwe ekudzidzira. Iwe uchafambira mberi pamusoro pemasvondo gumi nemaviri zuva rega rega mushure mega yega yekurovedza muviri. Iyo yakaoma inosanganisira khalenda yemakirasi, zvinoenderana nezvinangwa zvako iwe unogona kusarudza imwe yeane akagadzirirwa mashedhi ekudzidzisa

1) karenda Makirasic. Inokodzera vanhu vanosarudza chirongwa chedesktop nekugovaniswa yunifomu kwecardio uye kudzidziswa uremu Iwe unosimbisa mhasuru, kurasikirwa nemafuta emuviri, shanda pane yangu mhasuru-inosimudzira yekumira kuri nani uye kuenzanisa.

2) Karenda Lean. Inokodzera kune avo vanoshuvira kuwana mutete une toni uye vasingafarire kukura kwemhasuru. Mune ino kesi, chirongwa ichi chinotarisa pane zvemoyo chiitiko uye zviitwa zvekuvandudza kwekuchinjika uye kufamba.

3) Karenda Mmbongoro. Yakagadzirirwa vanhu vatete (veastenikov) vanoda kushanda pakukura kwemhasuru. Pamusoro pekushanda muP90X3 iwe uchafanirwa kuteedzera chikafu. Inofanira kunge iri muhuwandu uye mapuroteni kuti atange kukura kwemhasuru.

4) Karenda Dmaheu. Yakaomarara karenda P90X3, inokodzera izvi zvakanyanya. Zvirinani enda pachati Double chete kana iwe watopasa P90X3 kamwe chete.

Izvo zvaunoda kuziva nezve P90X3:

  • Ichi chirongwa chine 16 hafu-awa yekurovedza + 4 mabhonasi mavhidhiyo.
  • P90X3 chirongwa chakaparadzana uye kwete kuenderera kwekuburitswa maviri apfuura. Saka iwe unogona kuitevera, kunyangwe iwe usati waedza pamberi peP90X uye P90X2.
  • Kune makirasi iwe uchazoda yekudhonza-kumusoro bhawa uye madumburu. Uye iyo yakatwasuka bhaa, uye dumbbells dzinogona kutsiva tubular expander.
  • Iyo purogiramu inogara kwemazuva makumi mapfumbamwe, kune mana akasiyana Workout zvinoenderana nezvinangwa zvako.
  • Iyo yakaoma inosanganisira akasiyana ekurovedza kweese mafitness maitiro. Unogona kusarudza zvikamu zvega uye kubata nekunze kwechirongwa.
  • Iko kurovedzwa kwakawedzera zvakanyanya kupfuura kwakaburitswa yapfuura, saka unogona kuzadzisa mhedzisiro mumaminitsi makumi matatu pazuva.

Iwe uchiri mukukahadzika kana kuyedza chirongwa chitsva naTony Horton? Hazvigoneki kuti iwe ukawana yakaoma inogona kuenzanisa neP90X3 kusiyana, kugona uye kusimba kwekudzidziswa. Chinyorwa chechitatu chechirongwa chakakurumbira chakapfuura zvese zvaitarisirwa uye chakava imwe yeakanakisa makosi emazuva ano ehutano.

Onawo:

  • Kupenga kubva kuna Shaun T kana P90x naTony Horton: chii chaunofanira kusarudza?
  • Chirongwa P90X2: Iyo Inotevera nyowani dambudziko kubva kuna Tony Horton

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