Supreme 90 Day Workout: chirongwa chakazara chemagetsi kubva kuna Tom Holland

Mukusimba kwemusha inonyanyo kuzivikanwa yekukwirisa-nguva yekudzidziswa, saka hazvisi nyore kuwana nguva dzose inoshanda yakasimba chirongwa chekuvaka mhasuru. Tinokupa iwe wakaomesesa Wepamusoro 90 Day mudzidzisi Tom Holland (Tom Holland), izvo zvinobatsira kugadzirisa dambudziko iri.

Tsananguro yesimba rakaomarara Supreme 90 Zuva

Tom Holland akagadzira seti yeSupreme 90 Day Workout kuvaka yakasimba mhasuru muviri uye kupisa mafuta. Chirongwa ichi chakavakirwa pahunhu hwesimba hwekurovedza muviri kunoitwa uchishandisa dumbbells uye bhora rekurovedza muviri. Mazuva makumi mapfumbamwe emakirasi iwe uchave unokwanisa kuvaka iyo muviri wakasimba, une toni, wakavezwa pasina kuenda kunzvimbo yekurovedza muviri!

Complex Tom Holland inosanganisira gumi kushanda kwemaminitsi makumi matatu-10:

1. Muviri Wese (33 maminetsi). Simba kudzidziswa kwemuviri wese (iyo dumbbell).

2. Gehena Tabata (48 maminetsi). HIIT yekudzidzira-TABATA maitiro uko mamwe maplyometric uye simba kudzidziswa (dumbbells).

3. Chipfuva, Mafudzi & Tris (45 maminetsi). Simba kudzidziswa kwechifuva, mapfudzi uye triceps (dumbbell, fitball).

4. Chest & Kudzoka (32 maminetsi). Simba kudzidziswa kwechifuva uye kumashure (dumbbell, fitball).

5. Mapfudzi nemaArms (43 maminetsi). Simba kudzidziswa kwemapfudzi nemaoko (madumbbells, fitball).

6. Kudzoka uye Biceps (56 maminetsi). Simba kudzidziswa kumashure uye biceps (madumbbells, fitball).

7. makumbo (33 maminetsi). Simba kudzidziswa kwemakumbo (madumbbells, fitball).

8. Cardio Dambudziko (41 min). Aerobic-simba kudzidziswa (dumbbells).

9. Yekupedzisira Bhora (40 maminetsi). Inoshanda muviri muviri ne fitball (fitball).

10. Makore Dynamics (28 min). Kudzidziswa kwemhasuru yepakati (dumbbell).

Zvese zvekudzidzira zvine kudziya kumwechete uye sunga. Kune makirasi iwe unozoda fitball uye dumbbells. Iyo purogiramu inogara kwemazuva makumi mapfumbamwe, iwe unotevedzera yakagadzirira-yakagadzirwa karenda yemakirasi. Nekudaro, kunyangwe kana usinga ronge kutora imba yese, ive shuwa kutora yega yekudzidzira tsamba.

Tom Holland anopa zvakakwana kunakidza kusiri kuduku kurovedza muviri, saka iwe uchapedza zuva zvakaringana uye nemazvo. Izvo zvakakosha kuti uzive kuti iyo yekurovedza muviri inotanga nekurovedza muviri kukori, saka iwe unogona kuve nechokwadi chekuti mhasuru corset ichapihwa kukwana kwakaringana.

Iyo yakaoma inokodzera yepakati uye yepamusoro nhanho yekudzidzira, asi mutoro unonyanya kuenda kunoenderana nehuremu hwemabhero ekunyepedzera. Nekuti chirongwa ichi chinosanganisira chiverengero chidiki chekudzokorora, ipapo huremu hwemakomba hunogona kutorwa zvakanyanya (kubva ku3 kg uye pamusoro). Yakajairwa 1-2 kg, inokodzera iyo Yese Muviri kurovedza, panenge pasina kukwana. Izvo zvakare zvinodikanwa kuve neinenge maviri maviri maviri emadhivhuru emhando dzakasiyana dzemasumbu mapoka.

Nyanzvi dzemafaro ekuMadokero dzakatsoropodza chirongwa cheSupreme 90 Day chekujekesa zvakajeka kosi P90X kubva kuna Tony Horton. Nekudaro, zvekudzidziswa naTom Holland haudi kubhawa yakatwasuka, iyo inoshandiswa zvakanyanya muP90X. Uye kunyangwe vanhu vazhinji vachitenda kuti pasina kurovedza muviri nebara yakatwasuka hazvigoneke kunyatsodzidzisa muviri simba, muPamusoro peZuva re90 inodhura chete mabhero.

Iyo Master's Hammer uye Chisel: simba rakaomarara kubva kuBearbody

Izvo zvakanaka nezvakaipa zvechirongwa Tom Holland

zvayakanakira:

• Uyu musha wakazara chirongwa chemagetsi chekushanda panzvimbo, kugadzirisa kunaka kwemuviri uye kukura kwehutano hwepanyama.
• Iyo yakaoma haina kuitiswa nemutoo weMutumbi Wese, sezvazvinowanzoitika nekudzidziswa mumba, uye yakakamurwa kuita akapatsanuka makirasi zvinoenderana neyechinyakare musimboti wemapoka akasiyana etsandanyama.
• Workout yakanyanyisa zvakasiyana: iye anoshandisa isiri-isingakoshi kurovedza muviri kuti ive nemhedzisiro.
• Kutarisisa kwakaringana kunopihwa kune tsandanyama corset iyo isingangobatsire chete kuita kuti dumbu rakati sandara, asiwo kudzivirira matambudziko kumashure.
• It yakagadzirirwa chirongwa chakazara ine nguva yemazuva makumi mapfumbamwe.
• Kuenzaniswa nemamwe mapurogiramu ekuchengetedza, Tom Holland anoshandisa zvishandiso zvishoma: dumbbells uye kugwinya bhora. Mukudzidziswa kwerudzi urwu kazhinji kunoda yakatwasuka bhaa kana expander, asi pano hazvidiwe.
• Kunyangwe ukasaronga kutora chivakwa chose, unogona kucherechedza mashandiro emunhu ega - akanyatsopatsanurwa zvinoenderana netsandanyama.

nezvayakaipira:

• Rovedza vatori vechikamu muchirongwa vanourawa asynchronously, saka kutevera iko kurovedza muviri hakuna kunyatsoita.
• Yakashata dhizaini vhidhiyo: hapana timer uye zita rezviitwa, uye kamera kupfura haina kukwana.
• Iko kumwe kudziya-kumusoro uye rova kune vese vanorarama zvakaoma.
• Kune makirasi iwe unozoda fitball.

Supreme 90 Day Workout ichave iri imwe nzira yakanaka Tony Horton P90X. Kana uchida kuita simba rokudzidzisa, zvinokurudzirwa zvakare kuti utarise kune yakasarudzika yakaoma yekurovedza kwemhasuru: Complex yeRarama Kukundikana: kuvaka yakasimba toni muviri.