Kupindula Kwambiri Mphindi 25 Kuti Mukhale Oyenera
Kupeza pulogalamu yochita masewera olimbitsa thupi yomwe ili yabwino kwa inu ndi gawo lofunika kwambiri kuti mukhale woyenera. Mwamwayi, pali njira zambiri komanso njira zosiyanasiyana zomwe mungasankhire. Zinthu zofunika kuziganizira zikuphatikizapo mapulogalamu, zosangalatsa, ndi zosavuta.
Cholinga chachikulu chochita masewera olimbitsa thupi kwa anthu ambiri ndi kusowa kwa nthawi. Kukhala ndi kalendala yotanganidwa kumakhalabe chifukwa chachikulu choti musamachite nawo pulogalamu yochita masewera olimbitsa thupi nthawi zonse.
Bwanji ngati kusakhala ndi nthawi yokwanira sikungakhalenso chifukwa? Kodi izi zikuwoneka zosangalatsa?
Ntchito yotchuka yotchedwa T25 imalonjeza kuti idzapereka zotsatira za ora mu mphindi 25 zokha. Nthawi yayitali imati kuchotsa zifukwa zonse zopanda nthawi yopuma. Mavuto oterewa ndi odabwitsa komanso nkhani zabwino. Kodi pulogalamu yonga iyi ingakhale yothandizadi?
Kodi T25 Workout Programme Ndi Chiyani?
T25 Workout, yomwe imatchedwanso FOCUS T25 inalengedwa ndi mphunzitsi wamkulu wa masewero olimbitsa thupi, Shaun Thompson. Shaun T ndi wotchuka chifukwa cha mapulogalamu olimbitsa thupi monga Insanity , Insanity Max: 30, ndi T25 Workout. Iye ndi amodzi mwa aphunzitsi a Beachbody, kampani yotchuka yolimbitsa thupi kumbuyo kwa P90X. Shaun T analandira digiri ya bachelor mu masewera a masewera ndi aang'ono ku masewero ndi kuvina ku yunivesite ya Rowan. Sizachilendo kugwiritsira ntchito mapulogalamu omwe akuwonetsedwa kuti akwaniritse zotsatira.
T25 imachokera pa njira yophunzitsira (HIIT) yomwe imapitirizabe kukula, malinga ndi Tony Maloney, yemwe ali ndi zovomerezeka za thupi la ACSM.
Cholinga ndicho kugwira ntchito mwamphamvu kwambiri kwa nthawi yochepetsetsa yochepetsera thupi, mafuta a thupi, kuonjezera minofu yowonda, ndi kuwonjezera thanzi labwino.
Kuchita ntchito kumaphatikizapo kuphulika kochepa kwambiri kochita masewera olimbitsa thupi kumatsatira nthawi yochepa yopuma kapena kusinthasintha kwakukulu. Mtundu woterewu umathamanga maulendo angapo kwa nthawi yeniyeni.
Pulogalamu ya T25 imakutsutsani kwa mphindi 25 pogwiritsa ntchito njira ya HIIT. Komabe, T25 imafotokoza pamenepo palibe zopuma panthawi yopuma.
Kodi T25 Zimagwira Ntchito Bwanji?
T25 ndi DVD ndi pulogalamu ya masabata 10 yomaliza. Zimatengedwa kukhala chizoloŵezi chokhala ndi thupi lonse pogwiritsa ntchito mfundo za HIIT zolimbitsa thupi.
Mofanana ndi mapulogalamu ambiri a HIIT, chikhalidwe cha T25 chimakhala ndi mapulogalamu afupipafupi a ntchito yotsatiridwa ndi nthawi yowonongeka, malinga ndi Maloney. Kuthamanga kochulukira, kuchita masewera olimbitsa thupi, komanso zipangizo zambiri zimagwiritsidwa ntchito popanga masewera olimbitsa thupi pamene wophunzitsa amalephera gawo limodzi la thupi panthawi yotsatira.
Pulogalamu ya T25 imaphatikizapo ntchito 10 zosiyana-siyana. Ntchitoyi ikuphatikizidwa mu magawo kuti mukhale motere:
Alpha Phase
Gawo limodzi la zochitika zolimbitsa thupi ndipo liri ndi ntchito zisanu. Palibe zipangizo zofunika. Mumagwira ntchito tsiku lililonse kwa masiku anayi ndikukwaniritsa ntchito ziwiri tsiku lachisanu. Mukanatenga tsiku lopuma tsiku lachisanu ndi chimodzi ndikutsatira kanema wotambasula pa tsiku lachisanu ndi chiwiri. Gawo loyamba limatenga masabata asanu. Phunziro lirilonse la mphindi 25 limatchula mavuto osiyanasiyana monga momwe tafotokozera apa:
- Cardio
- Maganizo a thupi la pansi
- Chiwerengero cha thupi lonse
- Tambani
- Maphunziro ofulumira 1
Beta Phase
Gawo lachiwiri la zochitikazo ndilovuta kwambiri ndipo limakhala ndi ntchito zisanu. Palibe zipangizo zofunika. Komabe, zolemera zolemera zikhoza kuwonjezeredwa mwamphamvu kwambiri. Lamulo lophunzitsira sabata lirilonse liri lofanana ndi gawo la Alpha. Gawo lachiwiri limatenga masabata asanu. Shaun T akuyang'ana pa malo amodzi pamphindi uliwonse wa mphindi 25 motere:
- Core cardio
- Dulani thupi lozungulira
- Ntchito yofunika kwambiri
- Kuunika kwa thupi
- Maphunziro ofulumira 2
Cholinga cha gawo la Alpha ndi Beta ndi kugwira ntchito gawo limodzi la thupi kwa masekondi pafupifupi 30 mpaka mphindi imodzi mpaka minofu ikutha.
Ndiye mutasunthira ku gawo lina la thupi ndikupitiriza ulendo umenewu mpaka pulogalamuyo itatha. Pali gawo lachidziwikire lomwe liripo ndi pulogalamu ya T25 yomwe ikufotokoza zambiri pa kuphunzitsa mphamvu.
Gamma Phase
Gawo lachitatu la pulogalamu yolimbitsa thupi limaphatikizapo ma DVD anayi. Zolemera zimayenera. Zimagwiritsidwa ntchito ngati maphunziro apamwamba kwambiri a tsiku ndi tsiku kwa anthu omwe ali ndi mphamvu zolimbitsa thupi. Pulojekitiyi ikuphatikizapo kalendala yopangira masewera olimbitsa thupi kuti ayambe kuchita masewera olimbitsa thupi ndi kupita patsogolo Vidiyo iliyonse ya mphindi 25 ikufotokoza mavuto osiyanasiyana monga:
- Tulukani mmwamba thupi lapakati
- Dongosolo lalikulu la thupi
- Piramidi (kuyesedwa kwa cardio ndi mphamvu yokupirira)
- Maphunziro ofulumira 3
Pulojekiti ya T25 imaphatikizanso zakudya zabwino zomwe zingakuthandizeni kuchepetsa kulemera.
Kodi T25 Ndiyothandiza?
Kafukufuku wochepa amasonyeza kuti maphunziro apamwamba kwambiri (HIIT) ndi njira yothandiza kuti thupi likhale labwino, kuchepetsa mafuta, ndi kupititsa patsogolo kukula kwa minofu.
Pulogalamu ya T25 ndi pulogalamu yothandiza, malinga ndi Pete McCall MS, CSCS, waphunzitsi wa ACE-wodziwika komanso Wophunzira za All About Fitness podcast. Chomwe chimapangitsa kuti ntchitoyi ikhale yogwira ntchito ndikuti imayesetsa kuti thupi likhale lapamwamba kwambiri. Zingathe kuonedwa kuti ndizovuta kwambiri chifukwa zimakupangitsani kuchita zovuta koma nthawi yochepa. Sikuti nthawi yokwanira yopuma koma mphamvu yomwe imabweretsa zotsatira zabwino. Pulogalamuyi ikupereka zimenezo.
T25 sichimawoneka ngati fad yopuma chifukwa pali umboni wokwanira wothandizira kupambana kwapamwamba maphunziro (HIIT). Zimatha kuonedwa kuti ndizofala kwambiri chifukwa chofuna kugulitsidwa, "adatero McCall.
Maloney amasonyeza maphunziro apamwamba kwambiri (HIIT) akupitiriza kuthandizidwa ndi kafukufuku. Iye wawona zotsatira kuchokera mu njira iyi yophunzitsira. Choncho chitsanzo cha HIIT n'chogwira ntchito, ndipo T25 ndi pulogalamu yamalonda yogwiritsa ntchito njira ya HIIT. Mfundo ndi njira, pamene zimatsatira molondola, zimakhala zomveka kotero kuti sizingathenso kuganiziridwa ngati fad.
Kodi Munthu Angagwiritse Ntchito T25?
Zojambula zokhala ndi T25 ndizochita masewera olimbitsa thupi, osati kulola kupuma pa mphindi 25 za maphunziro. Pulogalamuyi imapereka kusintha kwa machitidwe omwe akuchitidwa, koma izi sizingakhale zokwanira kwa munthu watsopano kuti aphunzire.
Pali zotheka kuti aliyense agwiritse ntchito zolemba masewera olimbitsa thupi T25, koma ayenera kugwiritsa ntchito molondola, akuti katswiri wathanzi, Pete McCall. Kuchita masewero olimbitsa thupi pansi pa zaka makumi anayi makumi anai makumi awiri (40) kwa mwamuna kapena 45 kwa abambo ayenera kugwiritsa ntchito pulogalamuyo. Ngati mwakhala mukugwira ntchito nthawi zonse, ndiye kuti pangakhale pulogalamu yayikulu yothetsera thupi lanu.
T25 mwina sichiyenera kukhala pulogalamu yabwino kwambiri yoyambira popanga masewera chifukwa cha msinkhu wake wapamwamba, malinga ndi McCall. Kuchita masewera olimbitsa thupi ndibwino, koma kuchita masewera olimbitsa thupi mwamsanga kumachitidwa mwamsanga kapena popanda kuchira komwe kungapweteke. Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi likhale lopweteka ndipo likuyenera kusinthasintha ndi zofuna za thupili musanayambe kugwiritsa ntchito maphunziro apamwamba (HIIT).
Amanyansidwa bwino ndi msinkhu wa munthu, ndipo alibe matenda, anthu ambiri angathe kutenga nawo mbali mu HIIT, malingana ndi Maloney. Komabe, vutoli ndi mitundu iyi ya mapulogalamu a malonda ndikuti amalephera kuthekera kwawo payekha malinga ndi magulu osiyana siyana.
Kuganiza kuti pulogalamu yamalonda ingakhale yovuta kwambiri pofuna kufika kwa omvera, akuti Maloney. Choncho, zomwe munthu wina yemwe amapeza malonda amayesera, zimakhala zovuta kwambiri (chifukwa sizingatheke kuti zikhale zolimbitsa thupi), ndipo kumvera kumakhala kovuta.
Kuyezetsa magazi pazochita zolimbitsa thupi kumawonetsa amuna omwe ali ndi zaka 40 ndi amayi a zaka 45 ali ndi vuto limodzi la matenda a mtima. Choncho, musanagwiritse ntchito T25 Workout kapena ndondomeko yochita masewera olimbitsa thupi, nkofunika kuti mufunsane ndi dokotala kuti awononge zina zomwe zimayambitsa chiopsezo, akusonyeza McCall.
Kodi T25 Ndizofunika?
T25 DVD yopanga ma DVD imatenga pafupifupi $ 74.00 pa Amazon. Beachbody imapereka pulogalamu pamtengo womwewo ndipo kawirikawiri, zopereka za bonasi zimaperekedwa. Izi zikhoza kuonjezera mtengo ndipo mukhoza kukhala ndi udindo woyendetsa ndi kusamalira.
Funso lofunika kwambiri kudzifunsa nokha ndiloti mumakonda kugwiritsa ntchito pulogalamu yopangira mapulogalamu a kunyumba ndipo kodi zimagwirizana ndi bajeti yanu.
T25 Pros ndi Cons
Mapulogalamu othandizira pulojekiti ya T25 ndikuti amawotcha mafuta ambiri panthawi yochepa, malinga ndi McCall. Pulogalamuyi imachitika mosavuta kunyumba ndi mwayi wopita kumadera omwe amapezeka pa intaneti kuti akuthandizeni patsogolo. Mapulogalamu otsogolera anthu amachititsa anthu kumverera mbali ya chinthu chofunikira. Izi zimalimbikitsa zolimbikitsa aliyense payekha amatha kugawana nkhani zabwino ndi zokhumudwitsa ndi gulu lophunzitsira. Ntchito yopanga T25 ingakhale yovuta koma mumamva ngati simukukhala nokha.
Maloney akuwonetsa ubwino wa zolembapo za T25 zikuphatikizapo pulogalamuyo kukhala yowonongeka nthawi, ndipo HIIT imapereka zotsatira mukamachita bwino. Kusangalala ndi kugwira ntchito mwamphamvu kungatheke ndi zipangizo zochepa ndi malo.
Chiopsezo cha polojekiti ya T25 ndi chakuti ikhoza kukhala yoopsa ngati sichichita nthawi zonse, malinga ndi McCall. Chifukwa cha ichi, mwina simungakhale pulogalamu yoyamba yatsopano yodzipangira.
Maganizo ena osamvetsetseka pa zokambirana za T25 ndikuti kupita patsogolo ndi kusinthika kwa masewera olimbitsa thupi sikunapangidwe pa mapulogalamu awa, amalangiza Maloney. Izi zimapangitsa kuti zikhale zovuta kudzipangira okhaokha ntchito kuti akhalebe otetezeka ndi zotsatira zabwino (anthu amamvera mosiyana ndi mtundu uliwonse wa maphunziro). Chifukwa cha ichi, padzakhala kuchepa kwa anthu, zomwe zatsimikiziridwa kukhala zolimbikitsa za thanzi ndi thupi.
Mawu Ochokera
Maphunziro apamwamba kwambiri (HIIT) amawonetsedwa kuti ndi othandiza. Imeneyi ndi njira yogwiritsira ntchito pa T25. Zingakhale zoyenera kwa iwo omwe amachititsa nthawi zonse koma osaganizira bwino abwera kumene. Mosasamala kanthu za pulogalamu ya masewera olimbitsa thupi omwe mumasankha, zolinga zaumoyo ndi zolimbitsa thupi zimagwirizanitsidwa mwachindunji ndi kusuntha kwa tsikulo, malingana ndi Maloney.
Mfundo yaikulu ndiyomwe tikufunikira kuti tisunthire tsiku lonse kuti tidzakhale ndi moyo wathanzi, akuti.
> Zotsatira:
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