Mukati
Chirongwa Tony Horton Simba 90 Master Series inzira yakanaka yekugadzira muviri, wakasimba uye wakasimba. Kudzidziswa kwepamberi kuchakubatsira nekukurumidza uye zvinobudirira kuzviisa muchimiro chakanakisa.
Tsananguro yechirongwa Tony Horton
Tony Horton akagadzira kosi yekusimbisa muviri iyo ichakubatsira iwe kushandura muviri wako, kubvisa mafuta akawandisa uye kuwedzera musimba mhasuru. Iwe unozopinda mukurovedza muviri uye kusimbisa kugadzira maoko akachekwa, dumbu rakapetana, zvidya zvakasimba uye magaro ematani. Tony anoshandisa ese akasiyana maitiro anoshanda ekuvandudza chimiro chako uye kuzadzikisa toni zororo remuviri. Vazhinji vanotenda kuti chirongwa ichi inhanho yakanaka yekugadzirira yakanangana nekuitwa kweP90X inozivikanwa.
Kusimba Simba 90 Master Series ine zvitanhatu zvekushandisa zvaunofanira kuchinjanisa pakati:
- Cardio Zvikamu (Maminitsi makumi mashanu): yakanyanya cardio nguva yekupisa mafuta uye kukurumidza kwemetabolism.
- moyo Cardio (48 maminetsi): simbisa mhasuru dzemuviri pamwe chete neeerobic kurovedza muviri.
- pyo makumbo (Maminitsi makumi mana nemana): kuputika plyometric kudzidziswa kugadzira zvidya zvidya uye magaro.
- Sculpt 5/6 (Maminitsi makumi mana nemashanu): iyo yakaoma simba kusimbisa mhasuru dzemuviri wepamusoro.
- Sweat 5/6 (47 maminetsi): mafuta-anopisa maekisesaizi.
- Kumusoro Pakati Pakati (40 maminetsi): seti yekurovedza kumatunhu ese ane dambudziko.
Dumbbells (kana expander) iwe unongoda imwe chete vhidhiyooframerate: Sculpt 5-6. Munguva yese yasara ye iwe uchaita pasina zvimwe zvekushandisa, inova mukana mukuru wechirongwa. Tony Horton akanhonga izvi zvinobudirira kurovedza muviri kurasikirwa kwausingade kunyange zvemitambo zvishandiso. Complex Power 90 Master Series yakakodzera mudzidzi wepamberi. Iwo iwo akaomarara makirasi anogona kutarisa mune ichi chinyorwa: Pamusoro akanakisa akazara mapurogiramu ekuvandudza kuita
Chirongwa chinogara kwevhiki gumi nembiri unomhanya, asi iwe unogona kuita shoma nguva. To Power 90 inopa mbiri yekudzidzisa karenda: chirongwa chakazara uye chirongwa chekupisa mafuta. Iwe unogona zvakare kusarudza kurovedza wega uye kudzidzira ivo nguva nenguva.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Tony akaverengerwa muPower 90 sesimba uye cardio, saka iwe bvisa mafuta akawandisa, simbisa mhasuru dzako, ichaumba muviri unoshamisa uye wakanaka.
2. Uchakwanisa kugadzirisa nzvimbo dzese dzinonetsa pamaoko, dumbu nemakumbo. Kupatsanura kurovedza muviri wepamusoro uye wezasi kunobatsira iwe kuti uchinje zvakanyanya muviri wako.
3. Iyo yakaoma yakasiyana kwazvo: mukati mevhiki kudzidziswa hakuzodzokororwa. Saka iwe uchagamuchira izere mutoro uye hapana nguva yekufinhwa neakafanana makirasi.
4. Makirasi ekarenda akapera anozopa kupihwa kwakakodzera kwemazuva ekudzidzisa kusvika kumavhiki.
5. Chirongwa Tony Horton chinopa mutoro wakanaka kwazvo pamuviri. Nemakirasi epamberi akadaro iwe unozowana yakawanda nekukurumidza uye zvirinani mhedzisiro.
6.Vabatsiri Tony anoratidza uye nyore kurovedza muviri, saka unogona kugara uchirerutsa chirongwa kana zvichidikanwa.
7. Iwe unenge usingade zvekuwedzera zvekushandisa. Murairidzi anongoshandisa zvinyunyuto panguva yekurovedza muviri (Sculpt 5-6).
Platform BOSU: chii icho, zvayakanakira nezvayakaipira, iwo akanyanya kurovedza neBosu.
Nezvayakaipira uye maficha:
1. Iyi pfuma inopa mutoro wakakomba pamapoka ese emhasuru, saka vanotanga uye vanhu vane huvhareji wekudzidzisa vanozonetsa kuchengetedza chirongwa.
2. Munguva yekirasi pachave nehombe kuomesa musana, mabvi majoini, gumbo. Cherekedza hunyanzvi hwezviitwa uye ita chete mune sneakers.
Mhinduro pachirongwa Simba 90 kubva kuna Tony Horton:
Yakakura chirongwa Tony Horton ichaita kuti muviri wako usimbe, kuvezwa uye kukodzera. Basa rakazara pamafomu richakubatsira iwe kuva mutete uye unokwezva munguva pfupi.
Onawo: P90X3 - yakanyanya-yakasimba Workout kubva kuna Tony Horton.