P90X Extreme Home Fitness mndandanda ndi chimodzimodzi: Pulogalamu yochita masewera olimbitsa thupi ya masiku 90 yomwe ikuphatikizapo 12 ntchito zovuta kwambiri zomwe zimapangitsa kuti mulephere kuchita zonse. Kuchokera pushups kupita kukakwera ndi plyometrics ku yoga, P90X Tony Horton akulonjeza kuti "asinthe thupi lanu nthawi zonse kuti adutse masiku 90 okha," ndipo limakhala mogwirizana ndi malonjezano ake ... ngati mutha kutsatira.
Ndondomekoyi imapangidwa bwino, ndi tsiku limodzi lopumula pa sabata, ndipo zochitikazo ndizovuta komanso zovuta. Ponseponse, Tony wapanga pulogalamu yovuta, yoganizira komanso yowonongeka yomwe idzakondweretse anthu omwe akufuna maphunziro awo ku gawo lotsatira.
Zofunikira
Pulogalamu yochita masewera olimbitsa thupi ya masiku 90, yomwe imaphunzitsidwa ndi Tony Horton, yomwe imalankhula ndi minofu, yomwe imaphatikizapo ma DVD 12 ochita masewera olimbitsa thupi omwe amawunikira kwambiri. Kuchita ntchito kumagawidwa ndi magulu osiyanasiyana a minofu ndi zolinga za thupi (mwachitsanzo, chifuwa ndi kubwerera tsiku limodzi, cardio yotsatira, mapewa ndi manja, yoga, ndi zina zotero) ndikuwonjezeka mwamphamvu masabata 4 aliwonse. Kalendala yomwe ikuphatikizidwa imakuthandizani kudziwa mapulogalamu anu, ndi masabata atatu pamwamba kwambiri (ntchito ikukonzekera tsiku lililonse kupatula 1) lotsatiridwa ndi sabata lokhalanso. Palinso ndondomeko ya zakudya yomwe ikuphatikizidwa.
Kuyambapo
Musanayambe pulogalamuyi, mumalimbikitsidwa kuti mutenge mayeso kuti mutsimikize kuti mwakonzeka.
Zingakhale zabwino ngati izo ziphatikizidwa mu imodzi mwa mavidiyo, koma zafotokozedwa m'bukuli. Chiyeso chokha chimakhala champhamvu kwambiri ndi zochitika monga kukoka, kukwera, pushups, kukhala ndi kufika, masewera ozungulira, biceps curls, mkati ndi kunja ndikudumpha jacks. Muyenera kumaliza masewera enawa kuti mudziwe ngati mwakonzekera P90X komanso kuti muone ngati mukupita patsogolo.
Amene Iwo Ali
P90X ndithudi si aliyense, makamaka oyamba kumene , koma angapangitse kuti:
- Ochita masewera olimbitsa thupi amene akufuna zovuta
- Amuna - Alipo amai mu mavidiyo a Tony omwe amatha kuwongolera njira zitatu kuchokera Lamlungu ndipo ndikudziwa akazi ambiri omwe amasangalala ndi mavidiyo, koma amalingalira amuna. Palibe malo okongola kapena oyendetsa choreographed ndipo samatsata nyimbo. Pali kutsindika, kukweza, ndi zolemetsa, zomwe zimakonda kwambiri amuna - ngakhale amayi atapezako zambiri kuchokera ku zochitikazi.
Ntchito
Kuchita masewera olimbitsa thupi sikukhazikika, kuchoka ku zochitika zina kupita kumalo ndi zosiyana kwambiri. Zindikirani: Kuchita izi kumakupangitsani kumva zowawa ndipo mungafunike masiku ena otsala. Mwamuna wanga, amene ali masabata angapo pulogalamuyi, adayambanso kuzungulira ndi minofu yambiri kwa milungu iwiri. Zotsatirazi ndizowonongeka mwachidule pa ntchito:
- Chifuwa & Kubwerera kumaphatikizapo kusinthasintha mitundu yosiyanasiyana ya pushups ndi pullups, kuchita zambiri momwe mungathere mu nthawi yogawa, komanso mphamvu zochepa. Tony akuwonetsa zosintha (mwachitsanzo, pogwiritsa ntchito gulu ngati mulibe bar-up bar) ndipo akusonyeza kusiya pamene pakufunikira ... kapena, monga momwe mwamuna wanga akugwera, kugwa.
- Plyometrics - Ntchito yovuta kwambiriyi ndi ola limodzi la zochitika zazikulu ndi zolimba kwambiri monga masewera othawa, kudumpha kumbali, ndi kudumphika kosalala, zomwe zimakuchititsani kukudwalitsani. Mwamuna wanga anachita izi nthawi yoyamba pa ulendo wa bizinesi ndipo analemba, "Ndatopa nditatha."
- Mapepala ndi Zida - Ntchitoyi imaphatikizapo mndandanda wa magawo atatu omwe mumagwiritsa ntchito mapewa, biceps, ndi triceps wina ndi mzake ... mobwereza bwereza. Kumapeto kwa izi, mwamuna wanga anati, "Sindikumva kuti ndikuyenda bwino."
- Yoga X - Mphindi 90 ndizovuta monga momwe mphamvu zimagwirira ntchito. Pali zizolowezi zofanana monga kuwalitsa dzuwa, agalu akunja, ndi ankhondo, koma pali zovuta, zowonjezera (monga khwangwa ) zomwe zinapangitsa mwamuna wanga kulira.
- Zotsatira ndi Kubwerera - Muyenera kuchita zambiri zokopa (yay!) Pamodzi ndi zovuta za thupi. Zina sizikusowa zolemera konse, koma umakhalabe wotentha ndi mapapo osiyanasiyana, masewera, ndi khoma.
- Kenpo X - Ntchitoyi imakhala ngati mpumulo, ndipo kumangoyenda mofulumira. Mumabwereza nkhonya zing'onozing'ono, kukakwera, ndi kusakaniza kuti muzitha kugwira ntchito mwakhama.
- X Kutambasula - Ntchitoyi imamva bwino. Palibe pullups kapena pushups, ola limodzi lokha lokhazikika ndi lokhazikika kwa thupi lonse. Monga mwamuna wanga adanena, "Ahhhh!"
- Core Synergistics - Chifukwa chakuti pulogalamuyi imachitika sabata sabata imachititsa kuti zikhale zomveka ngati zovuta zotsitsimula. Komabe, pushups (ndipo pali zambiri za iwo) ndipo phokoso lamisala limayenda ngati Banana ndi ma pushups anali ndi mwamuna wanga, " Izi ziyenera kukhala sabata labwino?"
- Chifuwa, Mapewa & Triceps - Mu mwezi wanu wachiwiri, mumapanganso zojambulazo, zomwe zimatsatira mtundu wa tri-set. Pali mitundu yosiyanasiyana ya kupha - pushups, kuphatikizapo mkono umodzi womwe unayambitsa zitsamba zochepa m'nyumba mwanga, zong'amba ndi mapepala.
- Kubwerera & Biceps - Zovuta za ora lomweli (mawu a mwamuna wanga) akuphatikizapo kukoka kwina komanso machitidwe a biceps. Mitundu yosiyanasiyana ndi yodabwitsa - chimanga cha chimanga chimakoka, chomwe sindingathe kufotokozera, kumangiriza makina osungunula komanso kunyamula ndi thaulo. Bwino lokweza mikono yanu pambuyo pa ichi.
- Ab Ripper - Ntchitoyi ya mphindi 15, yomwe inagwiritsidwa ntchito pambuyo pake, imanena zonse. Mudzawona ngati wina wathyola nkhono zanu zokhala ndi miyala yamtengo wapatali monga "Okhazikika Magazi" komanso "Crossed Leg Wide Leg Sit Up."
- Cardio X - Chotsitsika choterechi chotengera cardio chimachokera ku ntchito zina ndikupanga masiku omwe simukudziwa ngati mungathe kuzibweretsa.
Zotsatira
- Pulogalamu Yathunthu - P90X imaphimba zonse - cardio, mphamvu, ndi kusinthasintha mu ndondomeko yabwino. Simusowa kuganiza, kungokanikira mu DVD ndipo mwakonzeka.
- Zosavuta Kuwatsatira - Zochitazo sizili zophweka, koma zambiri zimayenda mwachindunji ndi masewera, ngakhale pali zovuta zambiri. Simukusowa zipangizo zambiri, zolemera basi, mphasa ndi bar.
- Zovuta - Pogwiritsa ntchito masewero olimbitsa thupi, P90X ikhoza kukutengerani ku msinkhu wotsatira.
Wotsutsa
- Zamtengo wapatali - Pafupifupi $ 120- $ 130, izi ndi ndalama, osatchula zowonjezera monga zolemera, magulu kapena bar-bar, zomwe zingabweretse ndalama zokwana madola 300.
- Zowonjezereka - Palibe funso P90X ndi lovuta, koma pali zinthu zina zomwe zimapangitsa kuti ntchito zolimbitsa thupi zikhale zovuta. Palibenso masiku ochulukitsa ndipo ngakhale sabata yowonjezera sizinthu zambiri, zomwe zingayambitse kupweteka kapena kuvulala.
- Kubwereza mobwerezabwereza - Kuchita zofanana ndi kumvetsera nkhani ya Tony sabata pambuyo pa sabata kungakhale kovuta.
Pentekosite, P90X ndi pulogalamu yokonzedwa bwino, yomwe siyiyense, imaphatikizapo mbali iliyonse ya thupi. Tony Horton angakhale chilakolako chodziwika ndi umunthu wake ndi kulankhulana kosalekeza kungakulimbikitseni kapena kukhala kovuta kwambiri. Ntchitoyi imakhala yovuta kwambiri ndipo pali kutsindika kochititsa chidwi pa zokopa ndi pushups, koma chikhalidwe chokhazikika cha P90X ndi chinthu chimodzi chomwe chimapangitsa kuti chigwire ntchito. Mwamuna wanga, amene akulimbana ndi kuchita masewero olimbitsa thupi, amakonda kukonzekera zochitika zomwe akukonzekera komanso kuti amatha kugwira ntchitoyo paulendo wake wamtundu uliwonse.