TapouT XT: saiti ne na motsa jiki mai tsananin gaske bisa ga fasahar martial

Ana iya danganta shirin TapouT XT ga rukunin wasannin motsa jiki na gida waɗanda ke ba ku kyakkyawan sakamako cikin kwanaki 90 kawai. Mike Karpenko ya kara da karatuttukan motsa jiki na yau da kullun, abubuwa daga wasan karantu kuma sun sami sabon saiti mai tasiri sosai.

Mike ya baku tabbacin sabon salo a cikin kwanaki 90 kacal da bin bidiyoyin sa. Kuma ku yarda da ni, wannan rukunin yana aiki sosai. Wannan sabon salon karatun: motsa jiki na asali, igiya mai ban sha'awa, kaifin fashewar abubuwa kuma, ba shakka, suna da ƙarfi sosai. A kowane motsa jiki zaku yi iya ƙoƙarinsa don inganta ƙoshin lafiyarsu.

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Babban bayanin shirin Tapout XT (Mike Karpenko)

Shirye-shiryen Tapout XT abubuwa ne na MMA (fasahar haɗe-haɗe). Mixed Martial Arts ne mai hade da dabaru daga daban-daban Martial Arts ci gaba domin sanye da abokin gaba da kuma musaki shi daga faɗa. Amma a'a, hadadden TapouT XT an kirkireshi ne ba don waɗanda suke son koyon fasahar yaƙi ba. An tsara motsa jiki don canza fasali da ingantaccen jiki. Shirin ya hada da na gargajiya aerobic, ƙarfi da motsa jiki na plyometric tare da abubuwa na wasan kare kai.

Yana koyar da ƙwararre a fannin ƙwarewa kuma mai horar da tauraruwar MMA Mike Karpenko. Ya yi iƙirarin cewa aikinsa na iya ƙone har zuwa adadin kuzari 1000 a cikin aji ɗaya! Za ku rasa nauyi, ƙirƙirar ƙwayar tsoka da kuma tsara jikin mafarkinku. Ba kwa buƙatar dumbbells da sanduna masu nauyi, kayan aiki na musamman da ƙananan kayan aiki. Fadada da nauyin jikinku sune manyan kayan aikin samuwar da adadi mai ban mamaki tare da TapouT XT.

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Shirin ba na kowa bane. Na farko, kana buƙatar samun juriya da dacewa sosai. Abu na biyu, dole ne ku kasance a shirye kar ku ji tsoron gwada sabbin atisaye wanda zai iya kama ku da mamaki bisa kallon farko. Abu na uku, dole ne ku sami ƙoshin lafiya kuma ba matsala tare da haɗin gwiwa. Kuma na huɗu, ya kamata ku ba da amsa mai kyau ga motsa jiki dangane da wasan kare kai, saboda abubuwan daga can za su haɗu a cikin darussan.

Don kammala aikin motsa jiki Mike Karpenko ba kwa buƙatar dumbbells da barbells. Za ku yi atisaye da nauyin jikinsa, kuma a matsayin ƙarfin juriya don ƙarfafa tsokoki da aka yi amfani da mayukan turawar roba. Rabin bidiyon da aka gabatar za ku buƙaci mai ƙara bututu, kuma a cikin bidiyon biyu ɗin zaku kuma buƙaci ƙungiyar motsa jiki. Wannan ɗayan ɗayan ƙananan ƙwayoyin da ake yin motsa jiki ba tare da nauyi ba.

Tapout XT idan aka kwatanta da sauran shirye-shiryen

Tapout XT ana kiranta da ƙwayar Insanity da P90x tare da ƙari na takamaiman nauyin MMA. Idan aka kwatanta da Insanity in Tapout XT ba'a miƙa su kamar motsawar motsa jiki mai ƙarfi ba yayin da kuke aiki kusan a iyakar ƙarfin su. Koyaya, idan Shaun T kun haɓaka ƙarfin zuciya da ƙona kitse, kusan babu ingantaccen horo na iko tare da Mike Karpenko kuma bugu da willari zakuyi aiki da ƙungiyoyin tsoka duka.

Dangane da wannan ya fi dacewa a kwatanta wannan shirin tare da P90x, saboda har wasu daga cikin motsa jiki na mutum daga Tapout XT zai zama kamar bidiyo iri ɗaya tare da Tony Horton. Amma kamar yadda shirin wutar lantarki ya doke P90X Tapout XT, a cewar kwararrun likitocin motsa jiki. Tony ya biya bonmai da hankali sosai don aiki akan tsokoki da haɓaka ƙarfi, ta amfani da horo na juriya.

Mike yana gina azuzuwan su bisa tsarin koyar da aiki. Tare da shi, zaku gina jiki mai ɗauke da sauƙi, amma da wuya a sami ci gaban tsoka mai tsanani. Amma juriya, ƙarfin tsoka mai fashewa da sauri zaka inganta. Wataƙila, don waɗannan dalilai, Hauka ya fi dacewa, amma ba kowa ke son yin irin wannan motsa jiki kamar Shaun T.

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Darajar ambaton mahimmin fa'idar Tapout XT P90x kafin: don azuzuwan kawai kuna buƙatar mai fadadawa, maimakon saitin dumbbells da sandar cin hanci kamar a cikin shirin Tony Horton. Amma kuma, idan ku tare da dumbbells suna da sauƙin bin diddigin ci gabanku, kawai kullewa da kanku da kuka yi amfani da nauyin nauyi, mai faɗaɗawa zai yi wahala sosai.

Daga cikin analogues Tapout XT zaku iya kula da shirin UFC Fit, Rushfit (za a tattauna wannan a labarinmu na gaba). Koyaya, sun kasance ƙasa da Tapout XT da ƙwarewar aikin, da nau'ikan azuzuwan.

Gabaɗaya, Tapout XT ya fito fili tsakanin sauran shirye-shiryen zaɓi na musamman na motsa jiki. Da yawa daga cikinsu za su zama sababbi kuma masu ban sha'awa har ma ga waɗanda suka yi ƙoƙari su gwada duk kwasa-kwasan Beachbody. Da kyau, amfani da abubuwanda aka haɗu da fasahar martial da aka kara wa shirin musamman, don haka nemi analogues na wannan hadadden Mike Karpenko bashi da ma'ana.

Shirin Tapout XT

Shirin Tapout XT ya hada da motsa jiki 12 da kammala karatun kalanda na kwanaki 90. Kowane wata jadawalin yana canzawa, amma baza mu iya cewa hadadden yana da matakai 3 na wahala ba. Mafi yawan bidiyon za ku yi na kwanaki 90. Kalanda ya hada da motsa jiki 6 a sati tare da hutun kwana daya a ranar Lahadi. A ranar Laraba kuna jiran yoga, amma sauran ranaku zaku kasance cikin yanayi mai mahimmanci.

Wani ɓangare na Tapout XT ya haɗa da waɗannan azuzuwan:

1. Starfi & Upperarfi Sama (Minti 53). Horar da ƙarfi don jikinka na sama. Kuna iya samun atisayen gargajiya don makamai, kirji da kafaɗu, a haɗe tare da abubuwan haɗakar fasahar yaƙi (mai faɗaɗawa).
2. Farashin XT (Minti 51). Plananan plyometrics don ƙona kitse a cikin ƙananan jiki da cinyoyi da duwawun hanji. Kujeru, huhu, tsalle, ƙafafu kafafu da hannaye - duk a cikin mafi kyaun hadisai na ƙwarewar kayan koyarwa masu kyau (kayan aikin da ba a buƙata).
3. Coreungiyar Giciye (Minti 45). Horar da haushi, wanda ke yin aikin atisaye a tsaye yana kwance a ƙasa. Adadi da yawa naushi tare da hada jiki da aiki, da kuma madauri da yawa a cikin sauye-sauye daban-daban don ci gaban murfin tsoka da ƙyallen ciki (mai faɗaɗawa).
4. Gasar Gasar (Minti 47). Wani bidiyo don haushi, amma ya bambanta da tsari daga shirin da ya gabata. Kuna yin famfo a cikin latsawa tsaye da matsayi na kwance ta hanyar ɗaga gwiwoyi zuwa cikin ciki, don haka haɗe da aikin dukkan tsokoki na ciki. Aikin motsa jiki da yawa, duka motsa jiki yana da sauri (fadada).
5. Buns & Guns XT (Minti 31). Horar da aiki ga dukkan ƙungiyoyin tsoka tare da faɗaɗa kirji da ƙungiyar motsa jiki. Za ku ji ƙyallen aiki mai inganci sosai, gindi, hannu, kafaɗu, kirji, baya da haushi. Ta hanyar aiki tare da dampers zaku sami ƙarfin jiki mai ƙarfi (mai faɗaɗawa, ƙungiyar roba mai dacewa).
6. Yoga XT (Minti 51). Tabbas zaku so ranar yoga tare da Mike, wanda zai taimaka muku don murmurewa daga ayyukan wahala na yau da kullun. Amma kocin ya shirya muku abin da ke yoga yoga, don haka shirin shakatawa bai cancanci jira ba (kayan aikin da ba a buƙata).
7. Sanya & Brawl (Minti 46). Babban bidiyo tare da abubuwan atisaye daga haɗakar gwani na martial da zafi plyometric. Ayyuka suna ta hauhawa, a ƙarshen darasin, da ƙyar za ku iya yin numfashi daidai (kayan aikin da ba a buƙata).
8. Muay Thai (Minti 40). Wannan darasi zai jawo hankalin waɗanda ke son haɗuwa da naushi da naushi a cikin aji. Bidiyo dangane da abubuwanda ke cikin fasahar gwagwarmayar Thai. Musamman zaku ji ƙafafun kafa da haushi (ba a buƙata kaya).
9. Rike Condition (41 min). Kayan aikin horo na aiki don dukkan ƙungiyoyin tsoka. Za ku yi aiki akan tsokoki ba tare da ƙarin nauyi ba kawai tare da amfani da mai faɗaɗawa. Zuciyar zuciyar ku zata daukaka a duk cikin ajin domin kara nauyin nauyi (mai fadadawa).
10. Absarshe Abs XT (Minti 15). Gajerun darussa don tsokoki na ciki, wanda zai kawo ku ɗan lido shida. Ya ɓace akan kwance a baya (kayan aikin ba a buƙata).
11. Farashin XT (Minti 46). Motsa jiki na motsa jiki na rashi don rage nauyi da inganta kuzari. Kuna iya samun wasan motsa jiki na yau da kullun da na plyometric, gami da abubuwa daga fasahar martial (ba a buƙatar kaya).
12. Kafafu & Baya (Minti 40). Wani bidiyo mai mahimmanci tare da mai da hankali kan manyan ƙungiyoyin tsoka biyu. Baya ga ƙananan ƙarfin motsa jiki, kocin ya shirya abubuwa masu yawa na plyometric, don haka za ku ji tashin hankali a duk lokacin aikin (fadada, ƙungiyar roba mai motsa jiki). A ƙarshe Mike ya yanke shawarar gwada ku don ƙarfi, don haka ku kasance cikin shiri:

Irin wannan matsanancin motsi duk da cewa ana samun sa a cikin aikin sirri, amma ba damuwa. Babban ɓangare na motsi har yanzu mafi m. Koyaya, rikitarwa daidai ana iya danganta shi ga shirye-shiryen motsa jiki mafi ƙarfi. Kowace rana zaku nemi inganta halayen jikinku, ƙara ƙarfin hali, ƙarfafa tsokoki da haɓaka horo na aiki.

Fara tafiyarku ta dacewa tare da shirin Tapout XT, mai yiwuwa ba shi da daraja. Amma ci gaba da inganta jikinsa bayan wasu hadadden hadadden zai zama kyakkyawan mafita. Za ku wuce ƙarfin ku na zahiri, ku ɗanɗana jikinku kuma ku canza siffofinku. Aikin motsa jiki Mike Karpenko misali ɗaya ne na ƙoshin lafiya a cikin gida.

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