P90X Extreme Home Fitness yakakosha ndeyekuti: Purogiramu yekubasa kwemazuva 90 inosanganisira 12 kushanda kwakanyanya kwakagadzirirwa kukurira kukanganisa kwako munzira dzose. Kubvira pamushuputi kuenda kunokwidza-ups uye plyometrics ku yoga, Tony Horton's P90X anovimbisa "kuchinja muviri wako kubva nguva dzose kubvarurwa mumazuva 90 chete," uye inorarama maererano nezvipikirwa zvaro ... kana iwe unogona kuitevera.
Purogiramu yacho yakanyatsogadziriswa, nezuva rimwe chete rokuzorora pavhiki, uye maitiro anowedzera uye akaoma. Pasi pose, Tony akasika purogiramu yakaoma, inofungidzirwa uye yakanyatsogadzirisa iyo inofadza kune vanhu vanoda kuendesa kudzidzira kwavo kune imwe nzvimbo inotevera.
The Basics
Chirongwa chemazuva 90 chekuita basa chinodzidziswa nekutaura uye musimba Tony Horton, iyo inosanganisira gumi nemaviri maDVD anoshandiswa pakuisa pfungwa pakudzivirira kwekudzivirira kudzivirira. Kuita basa kunopatsanurwa nemapoka emhando dzakasiyana uye zvinangwa zvehutano (semuenzaniso, chifu uye mushure rimwe zuva, cardio inotevera, mapepa nemaoko, yoga, nezvimwewo) uye kuwedzerwa kuwedzerwa masvondo mana ose. Ikonda yakabatanidzwa inokubatsira kukarisa purogiramu yako, uye mavhiki matatu panguva yakakwirira (basa rinorongwa zuva rega roga kunze kwe1) rinotevera nevhiki yekudzorera. Pane chirongwa chekudya chakabatanidzwawo zvakare, icho chisina kuongororwa.
Kutanga
Usati watanga purogiramu, unokurudzirwa kutora muedzo weutano kuti uve nechokwadi chokuti wagadzirira.
Zvaizova zvakanaka kana izvozvo zvichisanganiswa mune rimwe remavhidhiyo, asi rakarondedzerwa mubhuku rinowanikwa. Muedzo wacho ndoga wakanyanyisa nekuita sekutora-ups, kubvarura, pushups, kugara uye kusvika, rusvingo squats, biceps curls, mukati nokunze nekukwira jacks. Iwe unoda kuzadzisa imwe nhamba yezvikoro izvi kuti uzive kana wakagadzirira P90X uye kuti uone kufambira mberi kwako.
Who It's For
P90X zvechokwadi haisi yevanhu vose, kunyanya vatangisi , asi inogona kukumbira kuti:
- Vazivo vezvechiitiko vanoziva avo vanoda chinetso
- Varume - Kune vakadzi mune mavhidhiyo aTony avo vanogona kukanda nzira dzangu zvitatu kubva kuSvondo uye ndinoziva vakadzi vakawanda vanofarira mavhidhiyo, asi vakatarisira varume. Iko hakuna maitiro akanaka kana choreographed anofamba uye havateverwi nharo yemimhanzi. Pane kusimbiswa pamakwikwi, kuvhiringidza, uye heavyweights, izvo zvese zvinowanzowedzera kufadza kune varume - kunyange vakadzi vachawana zvakawanda kubva mune izvi zvidzidzo zvakare.
The Workouts
Kuita basa pachako hakusi kumira, kutama kubva kune rimwe basa kusvika kune rinotevera nekusiyana kwakasiyana siyana. Cherechedza: Kubata uku kuchaita kuti uore mwoyo uye ungada mamwe mazuva ekuzorora. Murume wangu, uyo ari masvondo mashomanana muzvirongwa, anozununguka-svetuka nemisungo yakaoma kwevhiki mbiri. Izvi zvinotevera kupera kwenguva pfupi kwekushanda:
- Chest & Back rinosanganisira kusiyanisa zvakasiyana-siyana zvepushups uye pullups, kuita zvakawanda sezvaunogona munguva yakatarwa, uyewo mashoma masimba anofamba. Tony anoratidza kugadziriswa (semuenzaniso, uchishandisa bhenza kana iwe usina gota-kuruka) uye zvinoratidza kurega kana zvichidiwa ... kana, sezvinoitika mumurume wangu, kuputsika.
- Plyometrics - Basa iri rakaoma kwazvo iri nguva ye simba uye yakasimba yeplyometric exercises like jump squats, kuruka kumativi, uye kukwira kwechikwata, izvo zvose zvinokusiya dota rinodonha. Murume wangu akaita izvi kokutanga pamba rebhizimisi uye akatumira mameseji, "Ndaneta shure kwekudziya-up."
- Mafudzi Nezvombo - Ichi chidzidzo chinosanganisira mhando dzakatevedzana dzinoshandisa mafudzi, biceps, uye triceps imwe pashure peimwe ... nekupfuura nekupfuura. Pakuguma kweizvi, murume wangu akati, "Handigoni kunzwa manwendo angu.
- Yoga X - Iyi miitiro 90 inotyisa sezvinoshanda nesimba. Kune zviitiko zvakajairika sezuva kukwazisa, imbwa dziri pasi, uye varwi, asi pane zvakaoma, kufambira mberi (zvakadai sejinga pose ) iyo yakaita kuti murume wangu ave kuchema.
- Misoro & Kudzo - Unosvika pakuita zvakawanda-kudhonza (yay!) Pamwe nematambudziko ekudzivirira muviri. Zvimwe hazvitsvaki zvisikwa zvachose, asi iwe uchanzwa uchipisa nemhando dzakasiyana dzemapapu, squats, uye rusvingo.
- Kenpo X - Basa iri rinoita sekunzwa sekununurwa, nekunyorera kickboxing inofamba. Iwe unodzokorora mutsara wemakumbo, kukwikwidza, uye kusanganiswa kwekuwedzera kwekudzidzira kushanda.
- X Tsika - Basa iri rinonzwa rakanaka. Hakuchina pullups kana pushups, kungova awa yekusimba uye yakasimba kutambanudzira muviri wose. Sezvo murume wangu akati, "Ahhhhh!"
- Core Synergistics - Ichokwadi kuti basa iri rakarongwa panguva yevhiki yezororo rinonzwika sekunorodza, pasi-key-workout. Kunyange zvakadaro, pushups (uye pane zvakawanda zvavo) uye chinangwa chepenzi chinofamba seBhanana nemapumburu uye plank / pushups yakanga iine murume wangu achiputika, " Izvi zvinofanirwa kuva vhiki yekudzorera here?"
- Chifuva, Mafudzi & Triceps - Munguva yemwedzi wako wechipiri, unoisa zvinhu zvishoma nezvekuita basa iri rakapfurikidza, iro rinotevera maitiro matatu. Pane hupenyu hwakasiyana-siyana hunouraya - pushups, kusanganisira imwe shanduro yevhesi yakakonzera mashomanana emeso-mumba mangu, madhesi uye mapepa emafudzi.
- Kudzoka & Biceps - Iyi nguva yakareba yemaawa (shoko remurume wangu) rinosanganisirazve zvimwe zvinodhonza uye biceps kudzidzira. Izvo zvakasiyana-siyana zvinoshamisa - chibage cob pull-ups, icho chandisingagoni kunyange kutsanangura, kubatanidza maziso emakona uye kunyange kuvhenekera netauro. Nhanho yakanaka kusimudza maoko ako mushure meiyo.
- Ab Ripper - Iyi miviri yemaminitsi gumi nemashanu, yakagadzirwa mushure meimwe yeimwe basa, inotaura zvose. Iwe uchazonzwa sokuti mumwe munhu akabvarura yako abs nematombo akadai se "Akagara Anogunzva Frogs" uye "Yakaputika Nyore Yese Miti Yega."
- Cardio X - Ichi chakakosha pachomoto cardio workout chinobudiswa kubva kune mamwe maitiro ekubatanidzwa kwemazuva apo iwe hauna chokwadi kana iwe unogona 'kuunza.'
Pros
- Purogiramu Yakakwana - P90X inosungira zvose - cardio, simba, uye kushanduka kwemaitiro mune purogiramu yakarongeka. Iwe haufaniri kufunga, kungopinda muDVD uye wakagadzirira.
- Zviri nyore Kutevera - Zvidzidzo hazvirevi nyore, asi zvakawanda zvinofamba zvakananga uye zvemitambo, kunyange kune zvakawanda zvakaoma zvinofamba zvakare. Iwe haudi zvinhu zvakawanda, zvisikwa zvizere, chikwata uye chikwata-up.
- Dambudziko - Kuwana muviri wakakodzera, P90X inogona kukuendesa kune imwe inotevera.
Cons
- Mari inodhura - Pachine $ 120- $ 130, iyi inotengeswa, kwete kutaurira zvimwe zvakadai sezviyereso, zvikwata kana bhota-up, iyo inogona kuunza yakazara kudarika $ 300.
- Kunyanyisa - Hapana mubvunzo P90X yakasimba, asi kune zvimwe zvakanyanya kufambira mberi kunyange kuvhidzira maitiro zvinogona kuoma. Izvo hazvina zvakawanda zvekugadzirisa mazuva uye kunyange vhiki yekudzosa haisi yakawanda yeimwe, iyo inogona kutungamirira kukuora kana kukuvara.
- Kudzokorora - Kuita basa rakafanana nekuteerera hurukuro yaTony vhiki musvondo inogona kunetsa.
Pasi rose, P90X inorongwa zvakanaka, inofungidzirwa, iyo, kwete yevose, inofukidza zvose zvehutano. Tony Horton anogona kuva tara yakagadzirirwa uye unhu hwake uye kusagadzikana kwekutaura kungave kukukurudzira iwe kana kuti kukura kukuru. Kuita basa kwakaoma zvikuru uye kune kutyisidzira kunokonzera kugadzirisa-kukwanisa uye kukonzera, asi chimiro chakanyatsogadzirwa cheP90X chinhu chimwe chinoita kuti chishande. Murume wangu, uyo anorwisana nokuvhima kwakadzikama, aifarira basa rakarongerwa uye kukwanisa kutora kushanda paanenge achienda kune rimwe bhizimisi.