Tony Horton: zothandiza kulimbitsa thupi

Wangwiro, toned thupi - lero, mwina loto la munthu aliyense. Sports kayendedwe n'chifukwa chilengedwe cha angapo mapulogalamu kuphunzitsa, kudya thanzi ndi kutsegula gyms wapadera. A yojambula moona chosintha anali zovuta, zomwe zachitika ndi olimba mphunzitsi Tony Horton. Mbali zimenezi ndi zimene kwambiri kothandiza ndiponso nthawi inafunika polenga chithunzi changwiro? Mu nkhani zimenezi, tidzayesetsa kumvetsa.

Wapadera pulogalamu

A dongosolo lapadera P90X (Mphamvu 90). Ndi akonzedwa zokambirana kwambiri kuti athandize kukonza mphamvu, kusinthasintha ndi mgwirizano. Wapadera pulogalamu lagona pa mfundo yakuti kukhazikitsa ake sayenera kupita kumalo ochitira masewera a. Adzaupereka kwa gulu la kunyumba olimba. Monga wolemba ananena njira - Tony Horton, maphunziro lolunjika pa kudya ndi kothandiza kupeza abwino mawonekedwe thupi. Mu miyezi itatu (masiku 90), ophunzira a dongosolo adzayesa osiyanasiyana maphunziro aerobic ndi mphamvu, adzalandira zambiri zothandiza za zakudya "bwino" ndi timudziwe bwino zina East kupuma motsatizana ndi mphamvu kuchira.

Zosintha kulimbitsa thupi

Tony Horton amapereka zinthu zitatu, kapena maphunziro ndandanda. Iwo zosiyana kwa mlingo wina wa Kuvuta, zida ndi ndodo Zochita.

Taphunzira ndi njira yotsika mtengo kwambiri. Amakhala makamaka wa masewera olimbitsa thupi. Abwino kwa amene asankha zolimbitsa thupi. Izi zimathandiza mogwira amenyane kulemera owonjezera ndi phindu omangika chithunzi.

Classic - mlingo patsogolo kwambiri maphunziro. umatha kuthandiza anthu kwambiri sportsmanship ndi kukhala wokwanira thupi maphunziro. Pano akugogomezera kwambiri pa maphunziro mphamvu. Ndandanda umalimbana minofu kwambiri ndi apamwamba ikukoka wa thupi.

Awiriawiri - njira kwa anthu ofunitsitsa amene sali owopa wa chachikulu zolimbitsa thupi ndi mayendedwe kusala kudya kwa workouts.

Zigawo ndi zida pulogalamu

Program zikuphatikizapo mitundu 12 maphunziro. Aliyense ikukhudza elaboration wa gulu lina la akatumba chitukuko cha anatambasula mosavuta, komanso kuphedwa zokambirana malo amodzi ndi zazikulu ndi kumanga kupirira. Makalasi ikuchitikira masiku asanu sabata inatenga ola.

Mwezi 1. Cholinga ali tima ikukoka minofu pachifuwa, manja ndi mafuta moto kulimbitsa thupi.

Mwezi 2. Pa nthawi imeneyi, gulu pulogalamu monga Zochita kulimbikitsa minofu ya miyendo, mmbuyo ndi atolankhani. Kupewa maphunziro zitunda zathyathyathya, malinga anatambasula (kutambasula). Monga mafuta moto lovuta chipika anapatsidwa ntchito Zochita aerobic zochokera masewera a karati.

Mwezi 3. Pa chomaliza kwambiri minofu ikukoka kumbuyo ndi manja (kukongola, triceps) ndipo kwambiri koma lalifupi kulimbitsa thupi kwa minofu m'mimba. Cardio mu unit osachepera.

Milungu itatu iliyonse maphunziro yogwira pakubwera kwa masabata zobwezeretsa anati yoga. M'pofunika kwa bwino pakati maganizo ndi thupi ndi kulimbikitsa zotsatira.

Kuwonjezera pa Zochita mwachizolowezi (Kankhani akuluakulu, kudumpha, kukhala akuluakulu), kuonjezera dumbbells minofu kamvekedwe ntchito, expander, yopingasa bar.

zotsatira zabwino kulimbitsa thupi pulogalamu P90X zimatheka chifukwa mwamphamvu zawo ndi kusankha zokambirana ogwira. Monga wolemba ananena Tony Horton njira, atolankhani, mwachitsanzo, amafuna mphindi zosachepera 8-10 tsiku. Ndipo itapita miyezi itatu zolimbitsa thupi nthawi mugule asanu, ndipo ngakhale cubes eyiti.

Munthu abwino?

pulogalamu Toni Hortona kawirikawiri chimatanthauza ndi osiyanasiyana kwambiri. Ndipo si monga. Pajatu lakonzedwa kuti anthu yogwira amene alibe akudwala mtima kwambiri, kupuma, ubongo ndi matenda a minofu ndi mafupa. Monga mayeso patsogolo maphunziro anapereka pochitika wapadera olimba mayeso. Popeza matenda, koma sanali kugwilizana zofunika osachepera musati sasamala wapadera olimba pulogalamu kutali. Kwa iye, malinga ndi wolemba, mukhoza kubwera pang'onopang'ono. Kuti tichite zimenezi, pali zambiri njira zina za masewera.

Reviews

pulogalamu P90X ndi mwapadera kwa anthu masewera olaula amene mukufuna mofulumira ndi bwino kutulutsa thupi ndi kugula wokongola omangika chithunzi. Iwo unalengedwa kutenga nkhani makhalidwe thupi thupi la munthu ndi dieticians malangizo.

Za ntchito zovuta, umene patapita anatola Tony Horton, ndemanga lero zigwirizana makamaka positive. Anthu padziko lonse kuyesa kupeza yabwino kukwaniritsa cholinga wokondedwa. Inde, akukhumudwa kokha chifukwa chakuti kukhala ophunzira pulogalamu simungathe aliyense.

zitumbuwa

• Pamene anazindikira mwa mphunzitsi yekha ndi wolemba Tony Horton Pulogalamuyi imodzi yovuta kwambiri, koma kwambiri m'munda wa kunyumba olimba. Ndi kuphedwa mosamala ndiponso zogwirizana wa mawonekedwe ake abwino kungakupatseni.
• A kuphatikiza wapadera wa mphamvu, aerobic zolimbitsa thupi ndi Zochita kupuma ndipo anati yoga limakupatsani kwambiri kufulumizitsa kagayidwe, kuchotsa makilogalamu owonjezera ndi kugula mitundu amazikonda mpumulo. Amene akufuna kuthandiza kumanga minofu kudya zakudya zopatsa nthanzi, zomwe zili m'gulu la pulogalamu ya Tony Horton.
• m'chiuno chonyezimila, zolimba m'mimba, akatumba amphamvu m'manja, kumbuyo, kukongoletsa osati amuna komanso akazi. Zovuta mofanana abwino ndi kuti, ndi wina.
• Kusinthasintha ndi mgwirizano kukhala makalasi chachikulu anati yoga. Iwo kuteteza tanthauzo la "nsautso" minofu ndipo amathandiza kuti chitukuko zogwirizana ndi kusintha kwa luso thupi.
• Makalasi kutenga malo malinga ndi ndondomeko yake bwino. ndondomeko iyi ya anthu chilango kanthu, akufotokozera kupirira.

kuipa

Ngakhale mbiri kulondoloza makhalidwe abwino a pulogalamuyi, pali anali angapo zinthu zomwe zingachititse mavuto m'kalasi.

• Choyamba, ndi mndandanda wokongola chidwi zida okhulupirika. Kuwonjezera mphasa anati yoga ndi zidutswa za makolo a mipando ndi chipinda (a mpando, khoma), zofunika dumbbells zolemera osiyana, yopingasa mipiringidzo expander ndi magulu a kukana, pachithandara Kankhani akuluakulu.
• Kachiwiri, kunja zolimbitsa zosavuta kungakhale kwambiri kwa anthu ambiri. Only wina thupi kukonzekera ndi chiphaso kudzera pulogalamuyo, amene anapereka Tony Horton. Njira imeneyi kwambiri ndi msinkhu patsogolo kwa othamanga ankachita masewera ndi akatswiri omwe alibe nthawi ufulu kapena chilakolako kukaona masewero olimbitsa thupi. Koma muyenera kudya kuchira mtundu kapena kusintha kwake.