Chirongwa P90X2: Iyo Inotevera nyowani dambudziko kubva kuna Tony Horton

P90X ndeimwe yemapurogiramu ekugwinya epamba anozivikanwa, saka hazvishamise kuti yakaenderera mberi. P90X2: Iyo Inotevera inosanganisira zvakanyanya akasiyana, anoshanda uye emhando yepamusoro kudzidziswa. Tony Horton anokupa iwe kuti usvike padanho nyowani yezvavanogona kuita panyama, kunyangwe kana iwe uchinzwa kuti uri padyo nehurefu hwayo.

Tsananguro yechirongwa P90X2: Iyo Inotevera kubva kuna Tony Horton

P90X2 chirongwa chakakosha kwazvo chemuviri. Pamwoyo pekushanda kwayo kuri kusagadzikana. Panzvimbo pekushanda boka rimwe remhasuru, Tony Horton anokupa iwe kuti ukwikwidze nekuwedzera kuramba pane yekurovedza bhora, mishonga mabhora uye mamwe asina kugadzikana mapuratifomu. Mumuviri wako unomanikidzwa kuchengetedza mwero uye kugadzikana, nokudaro uchienzanisa huwandu hwakawanda hwemhasuru nekufamba kwese.

Iwe unozogadzira muviri wakaomarara, matako akasimba, makumbo akaumbwa uye maoko akasimba - panguva yekurovedza muviri kunoshanda cheni yemhasuru. Iwe uchapa chikamu zvinobudirira sezvazvinogona zvese maererano nekupisa macalorie uye nekusimbisa mhasuru. Kutanga kupinda muchirongwa Tony Horton uye uwane yavo yakanaka chimiro izvozvi.

Iyo yakaoma P90X2: Inotevera yaisanganisira 14 kudzidziswa kureba kubva pamakumi mashanu kusvika pamaminetsi makumi manomwe:

1. moyo: kudzidziswa kusimbisa mhasuru dzemukati uye mhasuru dzakadzikama.

2. Plyocide: yakanyanya plyometric kudzidziswa kwekuvandudza kutsungirira uye kubatana:

3. Kudzorera + Mobility: kutambanudza uye kupora kwemhasuru dzese dzemuviri wako.

4. muunganidzwa muviri: simba rekudzidzisa muviri wese.

5. Yoga: yoga yoga yekuwedzera simba isometric uye kusimudzira kwekusimudzira mhasuru.

6. musaridzwa uye simbasimba rakaomarara uye kurovedza muviri uchishanda pachiyero nekubatana.

7. Chifuva + Kudzoka + musaridzwa: kurovedza muviri kumashure uye chipfuva pamapuratifomu asina kugadzikana.

8. pamafudzi uye maoko: chidzidzo chemasimba akasimba mapfudzi nemaoko, izvo zvinokubatsira iwe kudzikisa kukuvara.

9. hwaro uye shure: Workout iwo maviri makuru mhasuru mapoka ane dhonza-UPS uye plyometric maitiro.

10. PAP (Post-Inogonesa Potentiation) Pasi: kushingaira kushandira muviri wepasi.

11. Pap Upper: iyo yakaoma yekumusoro muviri kurovedza muviri uye kusagadzikana.

12. Ab Ripper: pfupi-maminetsi gumi nemashanu kurovedza padhizaini.

13. V Chivezwa: simba rekudzidzisa biceps yako uye kumashure.

14. Chifuva + Papfudzi + Tatu: kudzidzisa chipfuva, mapfudzi uye triceps.

Pamakirasi P90X2 iwe unozoda michina inotevera:

  • Iyo seti yemakonzo
  • Iyo yakatenderera bar
  • Expander (sebara yekutsiva kana dumbbells)
  • Fitball (sarudzo)
  • Mishonga mabhora (kusarudza)
  • Furo mupumburu (sarudzo)

Zvakanakisa vane seti izere yemidziyo iri pamusoro. Nekudaro, mazhinji ezviitwa anoratidzwa mune akasiyana akasiyana, kusanganisira uye usingashandisi chero zvigadzirwa. Saka iwe unozogona kubata uye mashoma midziyo, asi dzimwe nguva nekurasikirwa kwehunhu hwezviitwa.

Rongedza P90X2 naTony Horton

Iyo P90X2 chirongwa chinosanganisira zvikamu zvitatu:

  • Nheyo Yekutanga (3-6 mavhiki). Ichi chikamu chekugadzirira kana chikamu umo Sisekelo yakaiswa yekudzidziswa. Kunyangwe iwe uchizvitora sewe munhu, ita muSiseko Phase kweanopfuura mavhiki matatu. Izvi zvinokubatsira kuti udzikise kukuvara uye uwedzere kusimba.
  • Simba reChikamu (3-6 mavhiki). Ichi chikamu chinomanikidza, icho chinokubatsira iwe kuvandudza rinoshanda uye chengetedzo chirongwa. Zvemukati zvekudzidziswa Simba reChikamu rakafanana nechikamu chekutanga cheP90X, saka chichava chinozivikanwa kune avo vakashanda kosi yekutanga.
  • Performance Phase (mavhiki 3-4). Chikamu chekuita chinoratidza nzira nyowani yekudzidzira. Iwe unenge uchitarisa zvakanyanya mukuvandudza kushanda kweiyo dzidziso. Izvi zvichabatsira chirongwa ichi kuPAP (Post-Activation Potentiation) inogoneka yepamusoro chimiro.

Chikamu chimwe nechimwe chakagadzirirwa kwemavhiki matatu asi iwe unogona kuchikurisa kwenguva yakareba, kudzamara wawana mhedzisiro yaunoda. Ie, pachikamu chimwe nechimwe iwe unogona kugara kwenguva yakarebakana iwe uchinzwa kuda. Iwe uchabata 5-7 nguva pasvondo, kana zvichidikanwa. Kaviri pasvondo iwe unogona kuve nezuva rakazara kubva (Zororo) kana kushingaira kupora (Kudzorera + Kufambisa) pahungwaru hwako. Zvakare muchirongwa chakatemerwa vhiki yekudzosa (Yekudzosera Svondo) iwe yaunogona kuita pane chero nhanho yechirongwa pazvinodiwa (pakati pezvikamu, semuenzaniso).

Sezvauri kuona, iyo kosi, Tony Horton ari nyore nyore kuchinjika kugona kwako. Mune Zvakawanda, iyo yakaoma P90X2 yakagadzirirwa kwemavhiki mapfumbamwe asi inogona kuwedzerwa zvichienderana nezvinodiwa iwe wega.

P90X2 zvirokwazvo haigone kutariswa seyakanaka chirongwa chekudzora huremu munguva pfupi yenguva. Inonyanya kutariswa pakuvandudzwa kwemhedzisiro iripo, kuvandudzwa kwechimiro chemutambi, kufambira mberi kwesimba musimba uye kutsungirira. Chikamu chakakosha chezviitwa Tony Horton ichakubatsira iwe kusimbisa mhasuru-kudzikamisa uye yepashure mhasuru pamwe nekugadzirisa mamiriro ako uye musana. Nekudaro, kana chinangwa chako chikuru chiri chekudzora uremu nekukurumidza uye kupisa mafuta, saka cherekedza, semuenzaniso, iyo Insanity chirongwa, inokodzera zvinangwa zvakadaro.

Kana iwe uchimhanya yakasarudzika kosi yekudzidzira, ivo vanogona kunge vasingaratidzika kunge anorema zvakanyanya. Nekudaro, kuiswa kweiyo yakaoma kuchiri kudikanwa kuve yakagadzirirwa zvakakwana maererano nesimba remuviri uye kutsungirira, kumira mutoro kwemwedzi miviri. P90X2 chirongwa chakazvimiririra chose kuti chiite hazvidiwe kupfuudza chikamu chekutanga chedzidzo.

Nechirongwa cheP90X2, iwe unozokudziridza mwero, kugona, simba uye zvemitambo, kunatsiridza fomu yako, mamiriro akajeka, hutano hutano. Dhirowa yekudzidziswa kudiwa kwekuve nekuwanikwa kweyekuwedzera hesheni. Nekudaro, Tony Horton anofungidzirwa muP90x zvakare inoratidza mamwe maitiro ekurovedzera kana iwe usina kana michina.

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