Shirin P90X babban ci gaba ne a cikin lafiyar gida. Tare da hadadden babban horon ƙarfi mai ƙarfi daga Tony Horton zaku sami damar gina cikakkiyar jiki.
P90X (ko Power 90 Extreme) saitin motsa jiki iri-iri ne wanda daya daga cikin mashahuran masu horarwa Tony Horton ya kirkira a shekarar 2005. P90X watakila shine mafi shaharar shirin motsa jiki na gida - na dogon lokaci tana rike da matsayi na gaba a cikin shaharar masu horarwa.
Ko da a cikin 2010, tallace-tallace na P90X ya ragu sosai, wannan hadadden bidiyon ya ci gaba da samar da rabin jimlar kudaden shiga na kamfanin Beachbody. Kyakkyawan ra'ayi game da shirin ya bar Amurkawa da yawa, ciki har da mawaƙa Sheryl crow, mashawarcin jama'a, Michelle Obama da kuma 'yar siyasa Paul Ryan.
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Bayanin shirin P90X tare da Tony Horton
Idan kun kasance a shirye don haɓaka haɓakawa a cikin jikin ku, gwada kwas daga shahararren mai horar da motsa jiki na P90X Tony Horton. Ya shirya muku hanya madaidaiciya don ƙirƙirar sauƙi, sautin jiki da ƙarfi. Shirin don tasirin sa ya zarce ko da horo a dakin motsa jiki. Kwas ɗin ya haɗa da ƙarfi da shirye-shiryen motsa jiki da kuma horo don ƙaddamarwa da sassauci. Tare da P90X zaku haɓaka iyawar ku ta jiki zuwa matsakaicin matakin!
Shirin ya ƙunshi motsa jiki na awa 12 da za ku yi a cikin watanni uku masu zuwa:
- Kirji da Baya. Motsa jiki don ƙirji da baya, yawan tura-UPS da ja-UPS. Zai buƙaci mashaya a kwance ko faɗaɗa, yana tsaye don tura UPS (na zaɓi), kujera.
- Kayani. Bosu motsa jiki, wanda ya ƙunshi fiye da nau'ikan tsalle-tsalle daban-daban fiye da 30. Kuna buƙatar kujera.
- Kafadu da Makamai. Motsa jiki don kafadu da hannaye. Kuna buƙatar dumbbells ko faɗaɗa ƙirji, kujera.
- Yoga X. Yoga daga Tony Horton zai inganta ƙarfin ku, sassauci da daidaitawa. Kuna buƙatar yoga Mat, tubalan na musamman (na zaɓi).
- Kafa da Baya. Motsa jiki don cinyoyi, gindi da maraƙi. Kuna buƙatar kujera, mashaya da bango kyauta.
- Kenpo X. motsa jiki na motsa jiki don ƙarfin zuciya da ƙona mai. Dangane da abubuwan wasanni na fama. Ba a buƙatar ƙira.
- X Mikewa. Saitin motsa jiki na mikewa wanda zai taimaka maka dawo da tsoka da guje wa tudu. Ana buƙatar tabarma da tubalan don yoga.
- core Haɗin kai. Motsa jiki don haɓaka jikin tsoka, musamman kugu, baya da latsa. Kuna buƙatar dumbbells da tarawa don tura UPS (na zaɓi).
- Chest kafadu da kuma Triceps. Motsa jiki don ƙirjin ku da triceps. Kuna buƙatar dumbbells ko faɗaɗa ƙirji, mashaya a kwance.
- Back da kuma Biceps. Hadadden don baya da biceps. Kuna buƙatar dumbbells ko faɗaɗa ƙirji, mashaya a kwance.
- Cardio X. Ƙananan motsa jiki na cardio. Ba a buƙatar kaya.
- Ab Ripper X. Wani ɗan gajeren lokaci na mintuna 15 don tsokoki na ciki.
Tony Horton ya shirya jadawalin da kuke bi na kwanaki 90. Workout P90X za a gudanar bisa ga shirin mai zuwa: makonni uku na horo mai zurfi, sannan mako guda na yoga da mikewa. Wannan makon dawowa yana da matukar muhimmanci ga ci gaban tasiri da sakamako, sabili da haka, a cikin kowane hali kada ku rasa. Wannan zai taimake ka ka guje wa plateaus da stagnation, da wuce kima lodi na kwayoyin halitta. Tony Horton yana ba da jadawalin motsa jiki na 3 P90X:
- Lean (zaɓi mafi araha: mai yawa cardio, ƙarancin ƙarfi)
- Classic (cikakken sigar, idan kuna son yin girma sosai)
- Biyu (zaɓi mahaukaci ga masu yanke ƙauna)
Don yin P90X tare da Tony Horton, kuna buƙatar ƙarin kayan aikin wasanni, amma idan aka kwatanta da sauran rukunin wutar lantarki na jerin sa kaɗan ne. Kuna buƙatar dumbbells ko mai faɗaɗa ƙirji azaman juriya da sandar kwance don cire-UPS wanda zaku iya maye gurbin motsa jiki tare da faɗaɗa. Tsaya don tura-UPS na iya amfani da ɗalibi mai ci gaba kawai. Dumbbell ya fi kyau a dauki wani nau'i na nau'i-nau'i na nau'i-nau'i daban-daban: daga 3.5 kg a cikin mata, daga 5 kg a cikin maza. Mai faɗaɗa kuma yana da kyau don siyan ƙarfin juriya mai daidaitacce.
Idan ba ku da tabbacin cewa za ku iya rike P90X, kuna iya gwadawa azaman shirye-shiryen shirye-shirye: Power 90 daga Tony Horton.
Fa'idodin shirin P90X:
- Wannan yana ɗaya daga cikin mafi wuya, amma shirye-shirye mafi tasiri a cikin adadin lafiyar gida. Tare da P90X an ba ku tabbacin samun mafi kyawun tsari.
- Za ku gina jiki mai ƙarfi, ɗorewa da toned jiki. Ingancin ƙarfi da motsa jiki na motsa jiki ga duk ƙungiyoyin tsoka zasu taimake ku don haɓaka haɓakar metabolism don ƙirƙirar sifa mai kauri da ƙona mai. Amma tare da ingantaccen abinci mai gina jiki zai ma iya gina ƙwayar tsoka.
- Babban shirin yin aiki saboda yawan adadin motsa jiki daban-daban. Jikin ku ba zai sami lokacin yin amfani da shi ba kuma ya dace da motsa jiki, don haka a lokacin duk watanni 3 na horo zai kasance cikin tashin hankali akai-akai. Wannan zai taimaka wajen cimma iyakar sakamako da kuma guje wa faranti.
- Kowane mako 3 horo mai zurfi za ku sami mako 1 na motsa jiki na farfadowa. Tony Horton kuma ya haɗa da yoga da mikewa, don ba ku damar sake gina tsokar tsoka, toshe kayan wuta.
- Tare da P90X za ku inganta sassauci da daidaitawa, saboda yanayin motsa jiki na yoga akan ma'auni da mikewa.
- Shirin cikakke ne kuma an tsara shi tsawon kwanaki 90 bisa ga jadawalin horo. Bi da bi kuna da shirye-shiryen darasi na tsawon watanni 3 gaba.
- P90X ya dace da maza da mata.
Fursunoni na shirin P90X:
- Kuna buƙatar kayan aiki mai ban sha'awa na Arsenal: ƴan ma'aunin dumbbells ko faɗaɗa tare da juriya mai daidaitacce, sandar kwance, tana tsaye don tura UPS.
- Hadadden P90X ya dace da ɗalibin ci gaba kawai.
Idan za ku iya sarrafa shirin P90X daga Tony Horton, to za ku iya samun damar kowane horo na motsa jiki. Ba za ku kadai ba gina sabon jikikuma ƙara matakin dacewarku zuwa matsakaicin matakin.
Dubi kuma:
- Shirye-shiryen P90X2: Sabon kalubale na gaba daga Tony Horton
- P90X3: Babban hadadden aikin motsa jiki na rabin sa'a daga Tony Horton