Uchungechunge lwe-P90X Extreme Home Fitness yilokho: Uhlelo lwezinsuku ezingu-90 lokuqeqeshwa oluhlanganisa ukusebenza okudlulele okungaphezulu kokubili okusetshenziselwe ukucindezela zonke izindlela. Kusukela ekuqhumeni kuya ekubambeni kanye ne- plyometrics ku-yoga, i-P90X ka-Tony Horton ithembisa ukuthi "uzoguqula umzimba wakho ukuba uhlale ungena ezinsukwini ezingu-90 kuphela," futhi uphila ngokuvumelana nezithembiso zawo ... uma ungayilandela.
Uhlelo luhlelwe kakhulu, ngolunye usuku lokuphumula olulodwa ngesonto, futhi ukuvivinya umzimba kunzima futhi kuyinselele. Ngokubanzi, uThony udale uhlelo oluyinselele, olucabangelayo nolulinganisela oluzobheka abantu abafuna ukuthatha ukuqeqesha kwabo ezingeni elilandelayo.
Okuyisisekelo
Uhlelo lwezinsuku ezingu-90 lokuqeqeshwa olufundiswa yi-Tony Horton yokukhuluma nensizwa, ehlanganisa ama-DVD angama-12 okugxilwe ngokugxila ekuqeqeshweni okunamandla okunamandla. Ukusebenza kuhlukaniswe ngamaqembu ahlukene emisipha kanye nemigomo yokuzivocavoca (isb., Isifuba kanye nomunye usuku, i-cardio okulandelayo, amahlombe nezingalo, i-yoga, njll) futhi ukwandisa ngamandla njalo emva kwamasonto amane. Ikhalenda elihlanganisiwe likusiza ukuba udwebe isimiso sakho, ngamaviki amathathu ngokuphakama okukhulu (ukusebenza kuhlelwe nsuku zonke ngaphandle kwe-1) kulandelwa isonto lokubuyiselwa. Kukhona uhlelo lokudla olubandakanya futhi, olungabuyekezwa.
Ukuqalisa
Ngaphambi kokuqala uhlelo, uyanxuswa ukuba uthathe ukuvivinya umzimba ukuze uqiniseke ukuthi usulungile.
Kungaba kuhle uma lokho kuhlanganisiwe kwenye yamavidiyo, kodwa kuboniswe kubhukwana elifakiwe. Isivivinyo sodwa sinamandla kakhulu ngokuzivocavoca okufana nokudonsa, ukuqhuma, ukuqhuma, ukuhlala nokufinyelela, izikwele zasendongeni, izikhwama ze-biceps, ukungena nokuphuma nokugxuma. Uzodinga ukuqedela inombolo ethile yalezi zivivinyo ukuze wazi ukuthi usulungele i-P90X futhi ulandele intuthuko yakho.
Ubani Okufanele
I-P90X ngokuqinisekile ayiyona wonke umuntu, abaqalayo ikakhulukazi, kodwa ingafaka isikhalazo ku:
- Abazivocavoca abanokuhlangenwe nakho abafuna inselelo
- Amadoda - Kukhona abesifazane kumavidiyo kaTony abangakwazi ukukhahlela izindlela zami ezintathu kusukela ngeSonto futhi ngiyazi inamba yabesifazane abajabulele amavidiyo, kodwa ahloselwe amadoda. Azikho izinhla zokuhle noma ukuhamba okukhethiwe futhi azilandeli umculo womculo. Kugcizelelwe ukuqhutshwa kwamaphutha, ukudonsa, kanye nezintambo ezinkulu, konke okuvame ukwedlula kakhulu amadoda - nakuba abesifazane bazozuza okuningi kulezi zivivinyo.
Ukusebenza
Ukuzivocavoca ngokwabo akuzona ukuyeka, ukuhamba kusukela kokuzivocavoca kuya kwesinye ngokuhlukahluka okungafani. Qaphela: Lokhu kusebenza kuzokukwenza ukhululeke futhi kungadinga izinsuku eziningi zokuphumula. Umyeni wami, omama amasonto ambalwa ohlelweni, wazungezela ngezinhlanzi ezinzima zamasonto amabili. Okulandelayo ukuphazamiseka okufushane kokusebenza:
- I-Chest & Emuva kuhilela ukushintshanisa izinhlobo ezihlukahlukene ze-pushups ne-pullups, ukwenza okuningi ngangokunokwenzeka ngesikhathi esabiwe, kanye namandla ambalwa ahambayo. UTony ubonisa ukuguqulwa (isb., Usebenzisa ibhendi uma ungenalo ibha yokudonsa) futhi uphakamisa ukuyeka uma kudingeka ... noma, njengokungathi kumyeni wami, ukuwa.
- I-Plyometrics - Ukuzivocavoca kanzima kakhulu ihora lokuzivocavoca okunamandla nokunamandla okufana nama-jump squats, ama-jump jump, nezimpukane ze-squat, konke okukushiye umshini wokukhipha. Umyeni wami wakwenza okokuqala ngqa ebhizinisini futhi ethunyelwe, "Ngikhathele emva kokufudumala."
- Amahlombe & Izikhali - Lo msebenzi uhilela uchungechunge lwezintambo lapho usebenza khona emahlombe, ama-biceps, futhi u-triceps emva kokunye ... ngokuphindaphindiwe nangaphezulu. Ekupheleni kwalokhu, umyeni wami wathi, "Angikwazi ukuzwa ama-triceps ami. Ingabe lokho kubi?"
- I-Yoga X - Lo mkhuba wemizuzu engu-90 unzima njengamandla okusebenza. Kunezimo ezivamile ezifana nokusazisa ilanga, izinja eziphansi, nezikhali, kodwa kunezinselele, izinyathelo ezihamba phambili (njenge- crow pose ) okwenza cishe umyeni wami akhale.
- Imigexo & Emuva - Uzokwenza okuningi ukudonsa (yay!) Kanye nokuzivocavoca umzimba okunciphisayo. Ezinye azidingi izinsimbi nhlobo, kodwa usazoshisa ngokushisa ngamaphaphu, izikwele, nodonga oluhlukahlukene.
- I-Kenpo X - Lo mdlalo cishe uzwa sengathi ukhululekile, ngokuhamba ngokuqondile kwe-kickboxing. Uphinda uchungechunge lwezimpumputhe, ukukhahlela, nokuhlanganiswa ukuze usebenze ngokulinganisela kokusebenza.
- X Hamba - Lo mdlalo uzizwa uhle. Awekho ama-pullups noma ama-pushups, ihora nje lokuthungatha okunamandla nokusimama wonke umzimba. Njengoba umyeni wami ethi, "Ahhhhh!"
- I-Core Synergistics - Iqiniso lokuthi lo msebenzi uhlelwe ngesikhathi seviki lokuphumula wenza umsindo ozwakalayo wokuzivocavoca ophansi. Kodwa-ke, i-pushups (futhi iningi lazo) futhi umlenze wezinyathelo uhamba njengama-banana rolls kanye neplan / pushups umyeni wami uphazamise, " Lokhu kufanele kube yiviki lokutakula?"
- Isifuba, Amahlombe & i-Triceps - Phakathi nenyanga yakho yesibili, uhambisa izinto ezihambisana nokuqhutshwa okuphambili kakhulu, okulandela ifomethi yokusetha. Kunezinhlobonhlobo zokuhamba kombulali - ukuqhuma, kufaka phakathi inguqulo eyodwa yombalo eyabangela izitshalo ezimbalwa zobuso endlini yami, ama-dips kanye nama-shoulder press.
- Emuva & I-Biceps - Leli gama elide lamahora (izwi lomyeni wami) lihlanganisa namanje ukudonsa okuningi kanye nokuzivocavoca kwe-biceps. Izinhlobonhlobo ziyamangalisa - izimbiza zokhuni, okungingakwazi ngisho nokuzichaza, ukugubha amaphuphu okuhlushwa kanye nokudonsa ithawula. Inhlanhla iphakamisa izingalo zakho emva kwalokhu.
- U-Ab Ripper - Lokhu kusebenza kwemizuzu engu-15, okwenziwe ngemuva kokunye okusebenzayo, kusho konke. Ngokuqinisekile uyozizwa sengathi othile uchithe i-abs yakho ngamagugu anjenge- "Ukuhlala Ama-Frogs Anamahlumela" futhi "Umlenze Wezinyawo Owugobile Uhlezi."
- I-Cardio X - Lokhu kusebenza komfutho we-cardio okuphansi kukhishwe kusuka kwezinye izinto zokusebenza ukuhlanganiswa kwezinsuku uma ungaqiniseki ukuthi ungakwazi 'ukuletha.'
Izinzuzo
- Uhlelo oluphelele - I-P90X ihlanganisa konke - i-cardio, amandla, nokuvumelana nezimo esimisweni esihlelekile. Akudingeki ucabange, vele ushaye i-DVD futhi usulungele.
- Okulula Ukulandela - Ukuzivocavoca akulula neze, kodwa izinyathelo eziningi ziqondile kanye nezemidlalo, nakuba kunezinyathelo eziyinkimbinkimbi kakhulu. Awudingi imishini eminingi, izisindo nje, umbhede kanye ne-bar-pull-up.
- Inselele - Ukuze uthole umzimba owufanelekile, i-P90X ingakuyisa ezingeni elilandelayo.
I-Cons
- Ezibizayo - Ezingu-$ 120- $ 130, lokhu kuyitshalomali, hhayi ukukhuluma okungeziwe okufana nezisindo, amaqembu noma ibha yokudonsa, okungaletha inani elingaphezu kuka-$ 300.
- Extreme - Akukho mbuzo P90X inzima, kodwa kunezindlela ezithuthukisiwe ngisho nokuzivocavoca okuhlangenwe nakho okungase kube nzima. Azikho izinsuku eziningi zokutakula ngisho neviki lokutakula alikho okuningi, okungaholela ekudleni noma ekulimazeni.
- Ukuphindaphindiwe - Ukusebenza okufanayo nokulalela isonto lokukhuluma nge-Tony ngemuva kwesonto kungase kube nzima.
Ngokubanzi, i-P90X uhlelo oluhlelekile, olucatshangelwe ukuthi, ngenkathi kungelona wonke umuntu, luhlanganisa zonke izici zokufaneleka. U-Tony Horton angaba ukunambitheka okutholakele nobuntu bakhe nokuxoxa okungapheli kuyokugqugquzela noma kube ukukhululeka okukhulu. Ukusebenza kuyinselele kakhulu futhi kugcizelela ukugxila ekukhusheni kanye namapushups, kodwa imvelo ehlelwe kakhulu ye-P90X yinto eyodwa eyenza isebenze. Umyeni wami, obhekene nokuzivocavoca okuqhubekayo, wayethanda ukusebenza okuhleliwe kanye nekhono lokuthatha umsebenzi ekuhambeni kwakhe kwebhizinisi njalo.