Kana son rage kiba ko cimma burin motsa jiki cikin mintina 30 kacal a rana? To gwada babban hadadden abu daga Tony Horton - P90X3. Bayan fitowar bita ta biyu mai rikitarwa, Tony ya kirkiro ingantaccen shirin ingantacce ga dukkan jiki.
Bayanin shirin P90X3 daga Tony Horton
P90X3 shine motsa jiki na tsawan minti 30 wanda Tony Horton yayi don ƙona kitse yadda yakamata da kuma gina tsoka. Kashi na uku na shahararren shirin P90X da aka tsara don matsakaicin sakamako cikin kankanin lokaci. Manta game da lokacin motsa jiki! Za ku sami babban sakamako mafi girma a cikin minti 30 kawai a rana. Wannan yana faruwa ta hanyar haɗakar da motsa jiki masu ƙarfi waɗanda zasu taimaka muku samun jikin mafarkinku.
Ana yin la'akari da bugu na uku mafi gyara da inganci. Don haka la'akari da ba kawai ƙwararrun masana ƙwarewa ba har ma waɗanda suka sami damar gwadawa da kwatanta duk shirye-shiryen uku, P90X. Gaskiya ne, akwai masu sukar da ke da'awar cewa rukunin ginin, Tony Horton ya rasa asalinsa kuma ya zama kamar sauran shirye-shirye makamantan su, kamar Hauka da Mafaka. Koyaya, yawancin ma'amala da wuya ya zama karancin irin wannan kwatancen.
Tony Horton a cikin motsa jiki na P90X3 yana amfani da mafi yawan atisayen motsa jiki wanda zai taimaka muku cikakken aiki akan ƙimar jiki. Za ku yi nauyi da motsa jiki na motsa jiki, kayan kwalliya, wasan motsa jiki, wasannin motsa jiki, yoga da ma Pilates. Manufar shirin shine hada kan mutane da yawa na mafi tasiri siffofin motsa jikihakan zai taimaka wajen canza jikinka da sauri, ingantacce da kuma sauki.
P90X3 gabaɗaya Mai zaman kansa shirin. Kuna iya fara bin sa, koda kuwa ba'a wuce shi a baya P90X da P90X2 ba. Koyaya, dole ne ku kasance cikin shiri don motsa jiki tare da Tony Horton, tsananin damuwa ba ga kowa bane. A lokacin darasi ka yi kokarin motsawa gwargwadon yadda kake so, idan ya zama dole, ka tsaya ka dan tsaya.
Hadadden P90X3
Shirin P90X3 ya hada da manyan motsa jiki 16 da kari 4: dukkan su (fãce Cold Cold da Ab Ripper) minti 30 na ƙarshe. A cikin zane-zane ga bayanin yana nuna kayan aikin da zaku buƙaci kammala azuzuwan. Lura: dumbbell ɗaya, kuma ana iya maye gurbin mashaya koyaushe da mai faɗaɗawa.
Don haka, duk bidiyon P90X3 za'a iya raba shi zuwa ƙungiyoyi da yawa:
Trainingarfafa ƙarfi don ƙungiyoyin tsoka daban-daban:
- Jimlar Hadin kai: Ayyuka na musamman guda 16 don tsokoki na duka jiki waɗanda zasu taimaka muku samun babban sifa (dumbbell da mashaya).
- The Kalubale: ci gaban ƙarfin jikin sama - mafi yawa ya ƙunshi tura-UPS da jan-UPS (kwance kwance).
- Mai ƙonewa: babban aiki ne ga dukkanin ƙungiyoyin tsoka na sama (dumbbell, kwance a kwance).
- Mai karafa Babba: horo da nufin ci gaba da ci gaban tsokoki na babba (dumbbell, kwance a kwance).
- Mai karafa Kasa: horo da nufin girma da ci gaban tsokoki na ƙananan jiki (dumbbell da kujera).
- The Jarumi: aarfin aerobic tare da nauyin jikinsa (babu kayan aiki).
Cardioarfin motsa jiki na cardio:
- kalmomin sirri X: don haɓaka saurin ku da ƙarfin fashewar ku (ba tare da jari ba).
- Kayan aiki: don inganta daidaito, ƙarfi, sassauƙa da ƙarfin tsoka (ba tare da kayan aiki ba).
- Mayaudari: haɓaka haɓaka tsokoki, daidaitawa da daidaito (kwance kwance).
Motsa jiki mai ƙona kitse:
- CVX: zuciya mai tsanani tare da ƙarin nauyi (dumbbells ko kwalban magani).
- MMX: mai ƙonawa ta amfani da abubuwan wasan tsere (ba tare da jari ba).
- totur: plyometric da wasan motsa jiki waɗanda suke haɗuwa da katako masu motsi da tsauri (ba tare da jari ba).
Darasi don haɓaka daidaito, sassauƙa da ƙarfafa tsokoki:
- X3 Yoga: yoga na ƙarfi don haɓaka tsarin musculoskeletal, ci gaba da strengtharfin ƙarfi da daidaito (ba tare da kaya ba).
- Pilates X: Pilates don ƙarfin tsoka, sassauƙa na haɗin gwiwa da miƙawa (ba tare da jari ba).
- Isometrix: darussan isometric don gina ƙarfi, tsokoki mai fasali (ba tare da jari ba).
- Dynamix: horo mai ƙarfi don haɓaka alamomi da haɓaka motsi (ba tare da jari ba).
Darasi na kari:
- Cold Fara (Minti 12): dumama-dumama (babu kaya).
- Abin Ripper (Mintuna 18): motsa tsokokin tsokoki ta amfani da duka tsayayyun motsi da motsa jiki (ba tare da kayan aiki ba).
- Xananan .asa: ƙarfin horo ƙananan jiki (dumbbells).
- Hadadden Sama: ƙarfin horo babba (dumbbell, kwance a kwance).
Kamar yadda kake gani, don darussan, zaku buƙaci mafi ƙarancin kayan aiki: dumbbells kawai da sandar ƙaruwa. Kuma dukansu zasu iya zama kusan daidai don maye gurbin mai faɗaɗa. Idan kayi amfani da dumbbells, yana da kyawawa don samun nau'i-nau'i masu nauyin nauyi daban-daban ko amfani da dumbbells masu durkushewa. Nauyin mata masu dacewa daga kilogiram 2.5 zuwa sama da maza - daga kilogiram 5 zuwa sama.
Kamar yadda ya gabata biyu saki na An tsara P90X3 don kwanaki 90 na horo. Za ku ci gaba a cikin makonni 12 kowace rana bayan kowane motsa jiki. Hadaddun ya haɗa da kalandar azuzuwan karatu, gwargwadon burin ku zaku zaɓi ɗayan jadawalin horo guda huɗu:
1) Kalanda Darussac. Ya dace da mutanen da suka fi son shirin tebur tare da daidaiton rarraba zuciya da horo na nauyi. Za ku ƙarfafa tsokoki, ku rasa kitsen jiki, kuyi aiki a kan ƙwayoyin tsokoki don kyakkyawan matsayi da daidaito.
2) Kalanda Lina. Ya dace da waɗanda suke son samun siraran jiki masu taushi kuma ba su da sha'awar ci gaban tsoka. A wannan yanayin, shirin zai mai da hankali kan ayyukan zuciya da motsa jiki don haɓaka sassauƙa da motsi.
3) Kalanda Mjaki An kirkireshi ne don mutane sirara (na astenikov) waɗanda suke son yin aiki akan haɓakar ƙwayar tsoka. Baya ga motsa jiki a cikin P90X3 zaku buƙaci bin abincin. Ya kamata ya zama cikin ragi da furotin don haifar da haɓakar tsoka.
4) Kalanda Doubles. Kalanda mai rikitarwa P90X3, yayi daidai da wannan. Zai fi kyau ka je wajan sau Biyu kawai idan ka riga ka wuce P90X3 aƙalla sau ɗaya.
Abin da kuke buƙatar sani game da P90X3:
- Shirin ya ƙunshi aikin motsa jiki na rabin rabin + bidiyo 16 na kyauta.
- P90X3 shiri ne daban ba ci gaba da sakin biyu da suka gabata ba. Don haka zaku iya bin sa, koda kuwa baku taɓa gwadawa ba kafin P90X da P90X2.
- Don azuzuwan zaku buƙaci sandar janyewa da dumbbells. Kuma sandar kwance, da dumbbells na iya maye gurbin mai faɗaɗa tubular.
- Shirin yana ɗaukar kwanaki 90, akwai motsa jiki daban-daban 4 dangane da burin ku.
- Hadadden ya hada da motsa jiki da dama don duk yanayin motsa jiki. Kuna iya zaɓar zaman kowane mutum da ma'amala a wajen shirin.
- Wasannin motsa jiki ya zama mai ƙarfi fiye da waɗanda aka fitar a baya, saboda haka zaku iya samun sakamako mafi yawa a cikin minti 30 a rana.
Har yanzu kuna cikin shakka ko gwada sabon shiri na Tony Horton? Yana da wuya za ku sami hadadden abin da zai iya kwatanta shi da P90X3 bambance-bambance, inganci da tsananin horo. Buga na uku na shahararren shirin ya wuce duk tsammanin kuma ya zama ɗayan mafi kyawun kwasa-kwasan dacewa ta zamani.
Dubi kuma:
- Hauka daga Shaun T ko P90x tare da Tony Horton: menene za a zaba?
- Shirye-shiryen P90X2: Sabon kalubale na gaba daga Tony Horton