Kwalejin Kasuwanci na 90 na Koli: cikakken iko shirin daga Tom Holland

A cikin lafiyar gida mafi shahararren horo na tazara mai yawa, don haka ba koyaushe ake samun saukin ba ingantaccen shiri don gina tsoka. Muna ba ku mai ba da horo mai rikodin 90 Day Tom Tom (Tom Holland), wanda zai taimaka don magance wannan matsalar.

Bayani game da hadadden ikon Kwana 90

Tom Holland ya tsara saitin motsa jiki na Kwana 90 don gina ƙwaƙƙwarar tsoka da ƙona mai. Shirin ya dogara ne akan ƙwarewar ƙarfin inganci wanda ake yi ta amfani da dumbbells da ƙwallon motsa jiki. 90 kwanakin azuzuwan zaku sami damar gina mai ƙarfi, sautin, jikin sassake ba tare da zuwa dakin motsa jiki ba!

Hadadden Tom Holland ya hada da motsa jiki 10 na mintuna 30-60:

1. Jimlar Jiki (Mintuna 33). Trainingarfin ƙarfi ga duka jiki (da dumbbell).

2. Tabata inforno (Minti 48). HIIT horo-TABATA salon inda madaidaiciyar plyometric da ƙarfin horo (dumbbells).

3. Kirji, Kafadu & Tris (Minti 45). Horar da ƙarfi don kirji, kafadu da triceps (dumbbell, fitball).

4. Kirji & Baya (Minti 32). Horar da ƙarfi don kirji da baya (dumbbell, fitball).

5. Kafadu da Makamai (Minti 43). Horar da ƙarfi don kafadu da hannaye (dumbbells, fitball).

6. Baya da Biceps (Minti 56). Trainingarfin ƙarfi don baya da biceps (dumbbells, fitball).

7. kafafu (Mintuna 33). Horar da ƙarfi don ƙafafu (dumbbells, fitball).

8. Kalubalen Cardio (41 min). Aerobic-ƙarfin horo (dumbbells).

9. Kwallan karshe (Minti 40). Motsa jiki mai aiki tare da ƙwallon ƙafa (kwallon kafa).

10. Mahimmancin Dynamics (28 min). Horar da jijiyoyin jiki (dumbbell).

Duk motsa jiki suna da wannan dumi-dumi da damuwa. Don karatun za ku buƙaci ƙwallon ƙafa da dumbbells. Shirin yana ɗaukar kwanaki 90, kuna bin kalandar aji na shirye-shirye. Koyaya, koda bakada niyyar ɗaukar gidan gaba ɗayan, tabbatar da ɗaukar takardar horo na daban.

Tom Holland yana ba da kyauta motsa jiki mara ban sha'awa, don haka zaka ciyar da yini mai inganci da inganci. Yana da kyau a lura cewa motsa jiki yana farawa ne daga motsa jiki a cor, don haka kuna iya tabbata cewa za'a ba corset ɗin tsoka cikakkiyar kulawa.

Hadadden ya dace da matsakaiciya da matakin ci gaba na horo, amma nauyin yana da yawa zai dogara da nauyin dumbbells. Saboda shirin ya ƙunshi ƙananan maimaitawa, to ana iya ɗaukar nauyin dumbbells fiye da (daga kilogiram 3 zuwa sama). Daidaitaccen kilogiram 1-2, ya dace da jimlar Jimlar Jimlar Jiki, ba za a isa ba. Hakanan yana da kyawawa don samun aƙalla nau'i biyu na dumbbells don ƙungiyoyin tsoka daban-daban.

Masana harkokin motsa jiki na Yamma sun soki shirin Koli na 90 don bayyanannun bayanai game da hanyar P90X daga Tony Horton. Koyaya, don horo tare da Tom Holland ba za ku buƙaci sandar kwance ba, wanda ke amfani dashi a cikin P90X. Kuma kodayake mutane da yawa sun yi imanin cewa ba tare da motsa jiki tare da sandar kwance ba zai yiwu a iya horar da jiki gaba ɗaya don ƙarfi, a cikin Supremearshe 90 Kwanan kuɗi kawai dumbbells.

Guduma da Babbar Jagora: hadadden wutar lantarki daga Beachbody

Fa'ida da rashin fa'idar shirin Tom Holland

ribobi:

• Wannan cikakken gida ne shirin wutar lantarki don aiki a ƙasa, inganta ingancin jiki da ci gaban lafiyar jiki.
• Ba a yin hadadden a cikin yanayin Jimlar Jiki duka, kamar yadda ake yi sau da yawa tare da horo a cikin gida, kuma an raba shi zuwa azuzuwa daban-daban bisa ga ƙa'idar gargajiya ta ƙungiyoyin tsokoki daban-daban.
• Motsa jiki yana da kyau bambanta: yana amfani da motsa jiki mara ƙima don kyakkyawan sakamako.
• Ana ba da isasshen hankali ga murfin murus wanda ba kawai zai taimaka wajan daidaita ciki ba, amma kuma don guje wa matsalolin baya.
• It shirya cikakken shirin tare da jadawalin kwanaki 90.
• Idan aka kwatanta da sauran shirye-shiryen tsaro, Tom Holland yana amfani da ƙananan kayan aiki: dumbbells da ƙwallon ƙafa. A cikin horo na irin wannan yawanci yana buƙatar sandar kwance ko faɗaɗa, amma a nan ba a buƙatar su.
• Kodayake bakada niyyar ɗaukar dukkan ginin ba, zaku iya lura da kowane irin motsa jiki - ana iya rabasu daidai gwargwadon tsokoki.

fursunoni:

• Motsa aikin motsa jiki a cikin shirin ana aiwatar da su asynchronously, don haka don bi motsa jiki ba dacewa sosai.
• Bidiyon zane mara kyau: babu mai ƙidayar lokaci da sunan atisayen, kuma harbi ta kamara ba cikakke bane.
• Guda-dumi da kuma jinkirtawa ga dukkan rayuwa mai rikitarwa.
• Don karatun za ku buƙaci ƙwallon ƙafa.

Kwanan Koli na Kwalejin Kasuwanci na 90 zai zama babban madaidaicin shirin Tony Horton P90X. Idan kana son yi ƙarfafa horo, ana kuma bada shawarar a kula da hadaddun abubuwan motsa jiki na tsokoki: Hadadden Rayuwa da Kasa: gina jiki mai karfi.