TapouT XT: kahi hoʻonohonoho o nā hana ʻoi loa-ikaika e pili ana i nā martial arts i hui ʻia

Hiki ke hāʻawi ʻia ka papahana TapouT XT i ka hui o ka hana home home loa e hoʻohiki iā ʻoe i nā hopena maikaʻi i nā lā he 90 wale nō. Ua hoʻohui ʻo Mike Karpenko i nā papa hoʻoikaika kino, nā mea mai ka martial arts a loaʻa i kahi hoʻonohonoho hou a maikaʻi loa.

Hōʻoiaʻiʻo ʻo Mike iā ʻoe i kahi ʻano hou loa i 90 mau lā o ka ukali ʻana i kāna mau wikiō. A manaʻoʻiʻo iaʻu, hana maoli kēia paʻakikī. Nā papa kaila hou loa kēia: nā hana kumu, nā kaula hoihoi, nā neʻe ʻana o nā mea pahū a, a, ʻoiaʻiʻo, ikaika loa. I kēlā me kēia hana hoʻoikaika ʻoe i ka palena kiʻekiʻe a hoʻomaikaʻi i ko lākou hoʻoikaika kino.

No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:

• ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia
• ʻO nā hana wikiō TABATA kiʻekiʻe he 15 mai Monica Kolakowski
• ʻO nā kāmaʻa holo wahine he 20 kiʻekiʻe no ka hoʻoikaika kino a me nā hoʻoikaika kino
• ʻO nā mea āpau e pili ana i nā kūpeʻe lima hoʻoikaika kino: he aha ia a pehea e koho ai
• ʻO ka mea hoʻomaʻamaʻa Elliptical: he aha nā mea maikaʻi a me nā hōʻino
• Paikikala hoʻoikaika kino: ʻo ka maikaʻi a me ka maikaʻi ʻole, ka maikaʻi no ka hoʻēmi

Hōʻike nui o ka papahana Tapout XT (Mike Karpenko)

ʻO ka papahana Tapout XT nā mea o MMA (martial arts). ʻO ka martial arts kahi hui ʻana o nā hana mai nā ʻano koa kaua i hoʻomohala ʻia no ka hoʻokomo ʻana i kou hoa paio a hoʻopau iā ia mai ka hakakā. Akā ʻaʻole, hana ʻia ka paʻakikī TapouT XT no ka poʻe e makemake e aʻo i ka martial arts. Hoʻolālā ʻia ka hana e hoʻololi i ke ʻano a me nā hoʻomaikaʻi maikaʻi o ke kino. Aia i loko o ka papahana kuʻuna aerobic, ikaika a me nā hana plyometric me nā mea o ka martial arts.

Nā kumu aʻo kumu i ke kahua o ke olakino a me ke kaʻi o nā hōkū MMA ʻo Mike Karpenko. Ua ʻōlelo ʻo ia hiki i kāna hoʻomaʻamaʻa ke puhi i 1000 mau calora i kēlā me kēia papa hola. E lilo ana ʻoe i ka paona, hana i ka nui o nā mākala a hoʻohālikelike i ke kino o kāu mau moeʻuhane. ʻAʻole ʻoe e pono i nā dumbbells kaumaha a me nā koʻokoʻo, nā lakohana kūikawā a me nā pono hana maʻamau. ʻO ka expander a me kou kaupaona ponoʻī nā mea hana nui o ka hoʻokumu a me ke kiʻi kupaianaha me TapouT XT.

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ʻAʻole no ka poʻe āpau ka papahana. ʻO ka mea mua, pono ʻoe i ka hoʻomanawanui maikaʻi a maikaʻi ke kino. ʻO ka lua, pono ʻoe e mākaukau mai makaʻu e hoʻāʻo i nā hoʻomaʻamaʻa hou e loʻohia paha iā ʻoe e ke kahaha i ka ʻike mua ʻana. ʻO ke kolu, pono ʻoe i ke olakino maikaʻi a ʻaʻohe pilikia me nā hono. A ʻo ka hā, pono ʻoe e pane maikaʻi i nā hoʻolālā i hoʻokumu ʻia i ka martial arts, no ka mea e hālāwai nā mea mai laila ma nā haʻawina.

No ka hoʻopau ʻana i ka papa hoʻoikaika kino Mike Karpenko ʻaʻole ʻoe e pono i nā dumbbells a me nā barbel. E hoʻomaʻamaʻa ʻoe me ke kaupaona o kona kino ponoʻī, a me ka mana o ke kūpaʻa e hoʻoikaika i nā mākala i hoʻohana i nā mea hoʻopūʻiʻi lūlū. ʻO ka hapalua o ke wikiō i makemake ʻia e pono ai ʻoe i ka expander tube, a i loko o nā wikiō ʻelua pono ʻoe i kahi bana hoʻoikaika kino. ʻO kēia kekahi o nā mea liʻiliʻi i hana ʻia ai nā hana me ka kaupaona ʻole.

Hoʻohālikelike ʻo Tapout XT i nā papahana ʻē aʻe

Kāhea ʻia ʻo Tapout XT i kahi hybrid o Insanity a me P90x me ka hoʻohui o kahi ukana kikoʻī o MMA. I ka hoʻohālikelike ʻana me ka Pupule ma Tapout XT hāʻawi ʻia ʻaʻole like me ka hoʻoikaika cardio ikaika ke hana ʻoe ma kahi o ka palena o kā lākou hiki. Eia naʻe, inā hoʻomohala ka Shaun T iā ʻoe i ka hoʻomanawanui ʻana i ka naʻau a puhi i ka momona, ʻaʻohe mea hoʻomaikaʻi hou me Mike Karpenko e hana pū ʻoe i nā hui puʻupuʻu āpau.

Ma kēia ʻano he mea kūpono ke hoʻohālikelike i kēia polokalamu me P90x, no ka mea ʻo kekahi o nā hana pākahi mai Tapout XT e like me ke wikiō like me Tony Horton. Akā e like me ka papa mana uila P90X Tapout XT, e like me ka nui o nā loea hoʻoikaika kino. Uku ʻo Tony bonʻoi aku ka nui o ka nānā i ka hana ma luna o nā mākala a hoʻonui i ka ikaika, e hoʻohana ana i ka hoʻomaʻamaʻa kūʻē.

Ke kūkulu nei ʻo Mike i kā lākou mau papa ma ke kumu o ka hoʻomaʻamaʻa hana. Me ia, e kūkulu ʻoe i kahi toned body kahi mea e hoʻomaha ai, akā ʻaʻole paha e hoʻokō i ka ulu ʻana o nā mākala koʻikoʻi. Akā ʻo ke ahonui, ka ikaika o ka mākū pahū a me ka wikiwiki e hoʻomaikaʻi ʻoe. Maliʻa paha, no kēia mau kumuhana, ʻoi aku ka maikaʻi o ka pupule, akā ʻaʻole makemake nā poʻe āpau e hana i ka hana luhi e like me Shaun T.

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ʻO ke kūpono e haʻi nei i ka pono nui o Tapout XT P90x ma mua: no nā papa e pono ai ka expander wale nō, ma kahi o kahi dumbbells a me ka ʻaukā kī e like me ka papahana o Tony Horton. Akā i kēia manawa hou, inā maʻalahi ʻoe me nā dumbbells e alualu i kāu holomua, e laka wale ʻana iā ʻoe iho ma ke kaupaona o nā paona, e ʻoi aku ka paʻakikī o ka expander.

Ma waena o nā analogue Tapout XT hiki iā ʻoe ke hoʻolohe i kahi papahana UFC Fit, Rushfit (e kūkākūkā ʻia ka hope i kā mākou ʻatikala aʻe). Eia nō naʻe, ʻoi aku ka haʻahaʻa o Tapout XT a me ka paʻakikī o ka hana, a me nā ʻano like ʻole o nā papa.

Ma ke ʻano holoʻokoʻa, kū maoli ʻo Tapout XT i waena o nā papahana ʻē aʻe i koho wale i nā ʻano hoʻoikaika kino. ʻO ka hapa nui o lākou e like me he mea hou a hoihoi no nā poʻe i hiki ke hoʻāʻo i nā papa āpau ʻo Beachbody. ʻĀ, ʻo ka hoʻohana ʻana o nā mea o nā martial arts i hoʻohui ʻia i ka uniqueness o ka papahana, no laila e nānā i nā analogues o kēia paʻakikī ʻo Mike Karpenko.

ʻO ka polokalamu Tapout XT

Aia i loko o ka papahana Tapout XT he 12 mau hana a hoʻopau ʻia ka lālani o nā papa no 90 mau lā. I kēlā me kēia mahina ke loli ka papa kuhikuhi, akā ʻaʻole hiki iā mākou ke ʻōlelo he 3 mau paʻakikī ka paʻakikī. ʻO ka hapa nui o ke wikiō āu e hana ai no 90 mau lā. Pākuʻi ʻia ka lālani he 6 mau hana i ka pule me hoʻokahi lā hoʻomaha ma ka Lāpule Ma ka Pōʻakolu ke kali nei ʻoe no ka yoga, akā i nā lā ʻē aʻe e komo ʻoe i kahi ʻano ikaika loa.

Māhele ka ʻāpana o Tapout XT i nā papa aʻe:

1. Ka ikaika & Force luna (53 mau minuke). ʻO ka hoʻomaʻamaʻa ikaika no kou kino kiʻekiʻe. Hiki iā ʻoe ke ʻike i nā hoʻoikaika kino no nā lima, ka umauma a me nā poʻohiwi, i hoʻopili ʻia me nā mea o ka martial arts (expander).
2. Plyo XT (51 minuke). Nā plyometric ikaika e kuni i ka momona i ka haʻahaʻa o ke kino a me nā ʻūhā a me nā puʻupuʻu keleawe. ʻO nā squats, nā lunges, nā lele, nā wāwae wāwae a me nā lima - nā mea āpau i nā kuʻuna maikaʻi loa o nā hana plyometric kiʻekiʻe (pono ʻole nā ​​pono).
3. ʻO ke kaua hakakā Core (45 mau minuke). Ke hoʻomaʻamaʻa nei i ka ʻili, kahi hana ʻē aʻe e kū a moe i ka papahele. ʻO kahi nui o nā punches me ka hoʻokomo pū ʻana o ke kino, a me nā kaula he nui i nā hoʻololi like ʻole no ka hoʻomohala ʻana i ka corset o kaʻiʻo a me kahi ʻōpū pālahalaha (expander).
4. Core hoʻokūkū (47 mau minuke). ʻO kekahi wikiō ʻē aʻe no ka ʻili, akā ʻokoʻa ia i ke ʻano o ka papahana ma mua. Hoʻomaʻu ʻoe i kahi kaomi pākī a me kahi hoʻonohonoho ākea e ka hāpai ʻana i nā kuli i ka ʻōpū, a pēlā pū me ka hana o nā mākala ʻōpū āpau. ʻO ka nui o nā hana cardio, wikiwiki ka hana holoʻokoʻa (expander).
5. Nā Buns & Pū XT (31 minuke). ʻO ka hoʻomaʻamaʻa hana no nā hui puʻupuʻu āpau me ka expander o ka umauma a me kahi hui hoʻoikaika kino. E ʻike ʻoe i nā pūhaka hana kiʻekiʻe loa, nā ʻūhā, nā lima, nā poʻohiwi, ka umauma, kua a me ka ʻili. Ma o ka hana me nā dampers e hoʻokō ai ʻoe i kahi kino ikaika keleawe (expander, fitness band band).
6. Yoga XT (51 minuke). E makemake nui ʻoe i ka lā yoga me Mike, nā mea e kōkua iā ʻoe e hoʻōla mai i nā hana ikaika i kēlā me kēia lā. Akā ua hoʻomākaukau ke kumu aʻo iā ʻoe ʻo yoga mana ia, no laila ʻaʻole pono ke kali ʻana (ʻaʻole pono nā lakohana).
7. ʻO Sprawl & Brawl (46 mau minuke). ʻO ka wikiō ikaika me nā mea o ka hoʻoikaika kino mai ka hana koa kāwili ʻia a me ka plyometric wela. Ke piʻi nei ka hana, i ka pau ʻana o ka haʻawina, ʻaʻohe ou hanu maʻamau (pono ʻole nā ​​pono).
8. ʻO Muay Thai (40 mau minuke). E hoʻopiʻi kēia haʻawina i ka poʻe aloha i ka hoʻohuihui o nā paʻi a me nā keʻehi i loko o ka papa. Hoʻokumu ʻia ke wikiō ma nā mea o ka martial arts Thai. ʻOi aku ʻoe e ʻike i ka wāwae a me ka ʻili (ʻaʻole pono nā papa inoa).
9. ʻĀpana Haehae (41 min). ʻO ka simulator hoʻomaʻamaʻa hana no nā pūʻulu muscle āpau. E hana ʻoe i nā mākala me ka ʻole o nā kaupaona keu me ka hoʻohana ʻana o kahi expander. E hoʻokieki ʻia kou puʻuwai ma loko o ka papa no ka hoʻoliʻiliʻi kaumaha (expander).
10. ʻO Ultimate Abs XT (15 minuke). Nā papa pōkole no nā mākala o ka ʻōpū, e lawe iā ʻoe i ʻeono mau pālule. Nalo i ka moe ʻana ma ke kua (ʻaʻole pono nā pono).
11. Cardio XT (46 mau minuke). Hana i ka cardio workout no ka pohō kaumaha a hoʻonui i ka ikaika. Hiki iā ʻoe ke ʻike i nā hana aerobic a me nā plyometric kahiko, a me nā mea mai ka hana koa (ʻaʻole pono ka papa inoa).
12. Nā ʻūhā & kua (40 mau minuke). ʻO kekahi wikiō ikaika loa me ka nānā ʻana i nā pūʻulu ʻelua nui nui. Ma waho aʻe o ka hoʻoikaika ikaika ikaika ʻole, hoʻomākaukau ka mea hoʻomaʻamaʻa i ka nui o nā kaumaha plyometric, no laila e ʻike ʻoe i ka haunaele ma loko o ka hoʻoikaika kino (expander, fitness band band). I ka hopena ua hoʻoholo ʻo Mike e hoʻāʻo iā ʻoe no ka ikaika, no laila e mākaukau:

ʻO nā neʻe nui loa i loaʻa i ka hana pilikino, akā ʻaʻole e hopohopo. ʻO ka ʻāpana nui o ka neʻe ʻana akahai hou aku. Eia nō naʻe, hiki ke hāʻawi ʻia i ka mea paʻakikī i nā papahana hoʻoikaika kino home ikaika loa. E ʻimi ʻoe i kēlā lā i kēia lā e hoʻomaikaʻi i ka maikaʻi o kou kino, hoʻonui i ka hoʻomanawanui, hoʻoikaika i nā mākala a me ka hoʻomohala ʻana i ka hoʻomaʻamaʻa hana.

E hoʻomaka i kāu huakaʻi hoʻoikaika kino me ka polokalamu Tapout XT, ʻaʻole paha he waiwai. Akā e hoʻomau i ka hoʻomaikaʻi ʻana i kona kino ma hope o nā ʻano like like ʻole e lilo i hopena maikaʻi. E hele ʻoe ma mua o kou hiki kino, ʻike i kou kino a hoʻololi i kāu kiʻi. ʻO nā hana ʻo Mike Karpenko kahi laʻana o ka hoʻoikaika kino loa ma ka home.

ʻO nā mea āpau e pili ana iā CROSSFIT: nā hiʻohiʻona a me nā pono