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Koj puas xav kom poob phaus lossis ua kom muaj kev sib tw kis las hauv 30 feeb hauv ib hnub? Ces sim lub super-khaus complex los ntawm Tony Horton - P90X3. Tom qab qhov kev tsis sib haum xeeb thib ob, Tony tau tsim qhov kev pabcuam zoo rau tag nrho lub cev.
Program piav qhia P90X3 los ntawm Tony Horton
P90X3 yog qhov nyuaj 30-feeb workout los ntawm Tony Horton kom hlawv rog thiab tsim cov leeg nqaij. Qhov thib peb ntawm qhov kev pab cuam nto moo P90X tsim rau cov txiaj ntsig siab tshaj plaws hauv lub sijhawm luv luv. Tsis nco qab txog lub sijhawm ua haujlwm! Koj yuav ua tiav cov txiaj ntsig ntau dua hauv tsuas yog 30 feeb hauv ib hnub. Qhov no tshwm sim los ntawm kev sib txuas ua haujlwm siab siv zog uas yuav pab tau koj kom tau txais lub cev ntawm koj txoj kev npau suav.
Qhov thib peb tsab yog xam qhov zoo tshaj plaws thiab ua tau zoo. Yog li xav txog tsis yog cov kws paub txog kev noj qab haus huv nkaus xwb tab sis kuj yog cov uas tau tswj hwm thiab sib piv tag nrho peb qhov kev pab cuam, P90X. Muaj tseeb, muaj cov neeg thuam hais tias qhov nyuaj, Tony Horton tau poob nws tus kheej thiab dhau los ua lwm yam kev pabcuam zoo sib xws, xws li Insanity thiab Asylum. Txawm li cas los xij, feem ntau ntawm kev sib tham tsis zoo li qhov tsis txaus ntawm cov kev sib piv no.
Tony Horton hauv P90X3 workouts siv ntau yam kev tawm dag zog uas yuav pab koj ua tiav kev ua haujlwm ntawm lub cev zoo. Koj yuav ua qhov hnyav thiab cardio workouts, plyometrics, sib xyaw martial arts, isometric ce, yoga thiab txawm Pilates. Lub hom phiaj ntawm qhov kev zov me nyuam yog coj los ua ke ntau yam ntawm cov qauv zoo tshaj plaws ntawm kev tawm dag zoguas yuav pab hloov koj lub cev sai, ua tau zoo thiab yooj yim.
P90X3 yog tag nrho Ywj siab qhov kev pab cuam. Koj tuaj yeem pib ua raws nws, txawm tias tsis dhau ua ntej P90X thiab P90X2. Txawm li cas los xij, koj yuav tsum tau npaj lub cev rau kev ua haujlwm nrog Tony Horton, kev poob siab tsis yog rau txhua tus. Hauv chav kawm sim txav ntawm koj tus kheej, yog tias tsim nyog, ua kom luv luv.
Lub complex P90X3
Qhov kev zov me nyuam P90X3 suav nrog 16 qhov kev ua haujlwm tseem ceeb thiab 4 nyiaj ntxiv: tag nrho lawv (tsuas yog Cold Start thiab Ab Ripper) kawg 30 feeb. Hauv kab lus rau cov lus piav qhia qhia cov khoom siv koj yuav tsum tau ua kom tiav cov chav kawm. Nco tseg: ib lub dumbbell, thiab lub bar tuaj yeem hloov tau los ntawm kev nthuav dav.
Yog li, tag nrho cov yeeb yaj kiab P90X3 tuaj yeem muab faib ua ob peb pawg:
Kev cob qhia lub zog rau ntau pawg leeg:
- Tag nrho cov Synergistic: 16 kev tawm dag zog tshwj xeeb rau cov leeg nqaij ntawm tag nrho lub cev uas yuav pab koj pom cov duab zoo (dumbbell thiab bar).
- cov Sib tw: Kev txhim kho ntawm lub zog ntawm lub cev sab sauv - feem ntau suav nrog kev thawb-UPS thiab rub-UPS (kab rov tav bar).
- Kev teeb tsa: kev ua haujlwm hnyav rau txhua pawg leeg ntawm lub cev sab saud (dumbbell, kab rov tav bar).
- Lub Eccentric Upper: kev cob qhia tsom rau kev loj hlob thiab kev loj hlob ntawm cov leeg ntawm lub cev sab sauv (dumbbell, kab rov tav bar).
- Lub Eccentric Txo: kev cob qhia tsom rau kev loj hlob thiab kev loj hlob ntawm cov leeg ntawm lub cev qis (dumbbell thiab lub rooj zaum).
- cov Tus tub rog: aerobic-chav kawm fais fab nrog qhov hnyav ntawm nws tus kheej lub cev (tsis muaj khoom siv).
Lub zog cardio workout:
- agility X: ua kom koj ceev thiab tawg zog (tsis muaj khoom siv).
- Triometrics: txhawm rau txhim kho kev sib npaug, lub zog, yoog raws thiab cov leeg muaj zog (tsis muaj khoom siv).
- Deceleator: txhim kho cov leeg stabilization, kev sib koom tes thiab sib npaug (kab rov tav bar).
Fat burning cardio workout:
- CVX: cardio khaus nrog qhov hnyav ntxiv (dumbbells los yog tshuaj pob).
- MMX: rog hlawv siv cov ntsiab lus ntawm martial arts (tsis muaj khoom siv).
- Accelerator: plyometric thiab aerobic ce uas ua ke zoo li qub thiab dynamic planks (tsis muaj khoom siv).
Kev tawm dag zog rau kev loj hlob ntawm kev sib npaug, yoog raws thiab ntxiv dag zog rau cov leeg nqaij:
- X3 Yoga: Lub zog yoga rau kev txhim kho ntawm cov leeg nqaij, kev loj hlob ntawm General zog thiab sib npaug (tsis muaj khoom muag).
- Pilates X: Pilates rau cov leeg muaj zog, yoog raws cov pob qij txha thiab ncab (tsis muaj khoom siv).
- Isometrix: isometric ce rau kev tsim kom muaj zog, zoo li nqaij leeg (tsis muaj khoom siv).
- Dynamix: dynamic kev cob qhia rau kev txhim kho stretch marks thiab nce ntau yam ntawm cov lus tsa suab (tsis muaj khoom siv).
Bonus workout:
- Lub Caij Txias (12 feeb): warm-up warm-up (tsis muaj khoom muag).
- Ab Ripper (18 feeb): kev tawm dag zog cov leeg nqaij siv ob qho tib si zoo li qub thiab dynamic ce (tsis muaj khoom siv).
- Complex qis: kev cob qhia lub zog qis lub cev (dumbbells).
- Complex Upper: lub zog cob qhia lub cev (dumbbell, kab rov tav bar).
Raws li koj tuaj yeem pom, rau cov lus qhia, koj yuav xav tau yam tsawg kawg ntawm cov khoom siv: tsuas yog dumbbells thiab ib lub puab tsaig. Thiab ob qho tib si yuav luag sib npaug los hloov lub expander. Yog tias koj siv dumbbells, nws yog ntshaw kom muaj ob peb khub ntawm qhov hnyav sib txawv los yog siv lub dumbbells collapsible. Cov poj niam haum qhov hnyav ntawm 2.5 kg thiab siab dua txiv neej - los ntawm 5 kg thiab siab dua.
Raws li yav dhau los ob qhov kev tso tawm ntawm P90X3 yog tsim los rau 90 hnub ntawm kev cob qhia. Koj yuav nce qib hauv 12 lub lis piam txhua hnub tom qab txhua qhov kev tawm dag zog. Lub complex suav nrog daim ntawv qhia hnub ntawm cov chav kawm, nyob ntawm koj lub hom phiaj koj tuaj yeem xaiv ib qho ntawm plaub lub sijhawm npaj ntawm kev cob qhia:
1) Calendar Cov chav kawmc. Haum rau cov neeg uas nyiam lub desktop program nrog kev faib ua ke ntawm cardio thiab kev qhia hnyav. Koj yuav ntxiv dag zog rau cov nqaij ntshiv, poob lub cev rog, ua haujlwm ntawm kuv cov leeg-stabilizers kom lub cev zoo dua thiab sib npaug.
2) Daim ntawv qhia hnub Lean. Haum rau cov neeg uas xav kom tau lub cev lean toned thiab tsis txaus siab rau cov leeg nqaij. Hauv qhov no, qhov kev zov me nyuam yuav tsom mus rau kev ua haujlwm ntawm cov hlab plawv thiab cov kev tawm dag zog rau kev txhim kho kev yoog raws thiab kev txav mus los.
3) Daim ntawv qhia hnub Mlub nroog Yeiuxalees. Tsim rau cov neeg nyias nyias (ntawm astenikov) uas xav ua haujlwm ntawm kev loj hlob ntawm cov leeg nqaij. Ntxiv rau qhov kev tawm dag zog hauv P90X3 koj yuav tsum tau ua raws li kev noj haus. Nws yuav tsum muaj ntau tshaj thiab cov protein kom ua rau cov nqaij ntshiv.
4) Daim ntawv qhia hnub Dubles. Nyias daim ntawv qhia hnub P90X3, haum no huab. Zoo dua mus rau daim ntawv Ob zaug nkaus xwb yog tias koj twb dhau P90X3 tsawg kawg ib zaug.
Koj yuav tsum paub dab tsi txog P90X3:
- Qhov kev zov me nyuam muaj 16 ib nrab teev ua haujlwm + 4 cov yeeb yaj kiab ntxiv.
- P90X3 yog ib qho kev sib cais thiab tsis yog qhov txuas ntxiv ntawm ob qhov kev tso tawm dhau los. Yog li koj tuaj yeem ua raws li nws, txawm tias koj tsis tau sim ua ntej P90X thiab P90X2.
- Rau cov chav kawm koj yuav xav tau ib tug rub-up bar thiab dumbbells. Thiab kab rov tav bar, thiab dumbbells tuaj yeem hloov lub tubular expander.
- Qhov kev zov me nyuam kav ntev li 90 hnub, muaj 4 qhov kev tawm dag zog sib txawv nyob ntawm koj lub hom phiaj.
- Lub complex suav nrog ntau yam kev tawm dag zog rau txhua qhov kev tawm dag zog. Koj tuaj yeem xaiv cov kev sib tham ntawm tus kheej thiab cuam tshuam nrog sab nraud ntawm txoj kev npaj.
- Cov kev tawm dag zog tau dhau los ua khaus ntau dua li kev tshaj tawm dhau los, yog li koj tuaj yeem ua tiav cov txiaj ntsig siab tshaj plaws hauv 30 feeb ib hnub.
Koj tseem nyob hauv kev tsis ntseeg tias puas yuav sim qhov program tshiab los ntawm Tony Horton? Nws tsis zoo li koj yuav pom qhov nyuaj uas tuaj yeem piv rau P90X3 ntau haiv neeg, efficiency thiab siv zog ntawm kev cob qhia. Qhov thib peb tsab ntawm qhov kev pab cuam nto moo tshaj txhua qhov kev cia siab thiab dhau los ua ib qho kev kawm zoo tshaj plaws niaj hnub.
Saib kuj:
- Insanity ntawm Shaun T lossis P90x nrog Tony Horton: xaiv dab tsi?
- Qhov Kev Pab P90X2: Qhov kev sib tw tshiab tom ntej los ntawm Tony Horton