Mfundo Yofunika Kwambiri
Mndandanda wa Insanity Workout, omwe amapanga P90X, amayesa kamtima kalikonse kamene kali ndi mphamvu 10 ndipo umadzifotokozera kuti ndiwe wopusa. Palibe zipangizo zofunikira ndipo pali mitundu yosiyanasiyana ya cardio, kuchokera ku burpees ndi mpira wothamanga kupita ku jacks ndi kudzipha. Ndondomekoyi imapanga masiku makumi asanu ndi limodzi (60) ndikugwira ntchito mofulumira kwambiri komanso gawo lopuma-mpumulo (mphindi zitatu, masabata makumi asanu ndi atatu). Zimakupatsani malo odyetsera anaerobic chifukwa cha ntchito zambiri. amene akufuna kukankhira malire awo.
Zofunikira
Dzina la mndandanda wa workout, Insanity, umanena zonse. Pulogalamuyi ya masiku 60 imaphatikizapo ma DVD omwe amapanga masewera olimbitsa thupi ndi cholinga chimodzi m'maganizo: Kuwombera makola ndi maphunziro apamwamba a anaerobic . Kuti izi zitheke, ntchito zambiri zimatsatira njira yofanana: Kuchita masewera olimbitsa thupi kwa mphindi zitatu, ndikutsatira masekondi 30 a mpumulo, omwe si nthawi yokwanira yoti apeze. Nthawi yochepa yachirendo yomwe ili pamodzi ndi kuchita masewero olimbitsa thupi koteroko kumapangitsa ntchito zovuta kwambiri zomwe zimangokugwedezani mwamsanga.
Pulogalamuyo imaphatikizapo ndondomeko ya zakudya zoyenera (osayang'anitsiridwa) ndi mapupala a kalendala pamasamba a masiku 60, omwe amaphatikizapo masabata atatu pamwamba (ntchito zimakonzedweratu tsiku limodzi kupatula 1) pambuyo pa sabata yowonjezera ntchito.
Pulogalamu
Kwa masiku 30 oyambirira , mumachita masewero 6 a cardio pa sabata, aliyense ali ndi cholinga chosiyana - Plyometrics , mphamvu ndi kukana, cardio yoyera komanso maulendo komanso ntchito zofunikira .
Masiku 30 omaliza amatsatira ndondomeko yomweyi, koma ntchito yanu imakula nthawi ndi mphamvu. Ngakhale kuti amaphatikizapo zochitika zosiyanasiyana, ntchito zambiri zimatsatira mofanana: 3 mpaka 5 kuchita masewera olimbitsa thupi pamphindi 3, kupuma kwa masekondi 30 ndikubwereza mndandanda wa katatu, kugwira ntchito molimbika nthawi iliyonse.
Ntchitoyi imatsogoleredwa ndi Shaun T, mlangizi wotsitsimutsa komanso wolimbikitsa ndipo pali masewero olimbitsa thupi omwe amatsitsa njira. Ngakhale kuti onse ndi ofunika kwambiri, amatenga mapulogalamu onse opangira ntchito kotero kuti si inu nokha amene mumakokera m'mapapo.
Ntchito
Ngati simukukonda kuchita masewera olimbitsa thupi kapena kutulutsa mpweya, simudzakhala wokonda ntchitoyi. Zochitazo ndizosavuta komanso zosangalatsa, zosasowa zipangizo ndipo mudzazindikira ambiri mwa iwo, monga kulumpha ma jacks, mabomba ndi kudzipha. Pali zochitika zapadera komanso - Mabala oyang'anizana, makoswe ophatikizana ndi ma jacks, kulumphira frog ndi zina zambiri. Ziri zovuta kukhulupirira kuti wina akhoza kubwera ndi zovuta zambiri, zopha anthu popanda zida zofunikira, koma anatha kuzichita. Ma DVDwa ndi awa:
- Dulani Chiyeso Chozama Kwambiri - Mukudziwa kuti kugwira ntchito kumakhala kovuta ngati mukuyenera kuyesa kuyesera musanayese. Fit Test imakupatsani kukoma kwa zomwe zikubwera ndi masewero olimbitsa thupi monga kulumphira makina, ma jacks, magudumu amphamvu, kugwedeza kwa mphamvu ndi ma burpees. Mukuchita zambiri zomwe mungathe mu miniti imodzi, ndikuthokoza, mphindi yokhala pakati pa zochitika. Mayeso oyenerera ali pafupi maminiti 30 kutalika, koma ndizochita zokha zokha.
- Mapulogalamu a Carly Plyometric - Mphindi 40yi imatha kuoneka ngati yaifupi, koma yayitali yokwanira kuti iwonongeke ndi zida zowonongeka monga magulu amphamvu, kuthamanga kwa ski, pushups ndi okwera mapiri . Pali mphindi 10 zofunda, kutentha kwa mphindi zisanu ndikukhala pafupi mphindi 20 - pamphindi 3 pamtunda wotsatira mphindi 30 za mpumulo.
- Kupatsa Mphamvu ndi Kugonjetsa - Mphindi 40 imakhala yofanana ndi dera la piyo cardio ndipo liri ndi maonekedwe ofanana, koma ndi zozizwitsa zosiyana ndi kuika pamtima kupirira. Zina zimaphatikizapo zida zogwira ntchito , ziphuphu zowonongeka, mapepala, mapepala, mapepala, kupweteka komanso kusuntha.
- Kuchokera kwa Cardio & Max Recovery - Palibe cardio pano, koma pali zovuta zambiri ndi zosiyanasiyana ndi kusakaniza matabwa, squats, mapapo, pushups ndi kutambasula.
- Cardio yoyera - Ntchitoyi ndi mphindi 40 za gehena ... er ... cardio popanda zopuma. Mukusunthira mutatha kusuntha monga kudzipha, kudzimanga, mphamvu zamagetsi ndi frog akudumpha popanda kupuma. Ngakhalenso kanema ikuyang'ana kukonzekera.
- Cardio Abs - Mphindi 20yi imayamba ndi mphamvu yaikulu ya cardio ndipo imatha ndichisuntha. Muli ndi malo omwewo (v-sit) chifukwa cha kusiyana kosiyanasiyana komwe kukutsatira mwendo, mapulani ndi zina zambiri.
- Core Cardio & Balance - Kukonzekera kumeneku kumaphatikizapo zochitika zojambula pamtima zomwe zimakhala zovuta kwambiri potsatira kuyimilira kwapakati ndi kukonzetsa zinthu monga mawondo a mawondo , zowonjezera ndi manja.
- Dera la Max Interval - M'mwezi wachiwiri, ntchito yanu imadumphira mphindi makumi asanu ndi limodzi, motsatira ndondomeko yozolowereka, koma ndi zovuta zowonjezereka monga mabala , mapepala , mapapu ndi zina zambiri. Kutopa kumathamanga mofulumira mu ntchitoyi, koma kuvala chowunikira pamtima kungakuthandizeni kuyendetsa bwino.
- Max Interval Plyo - Mukamapanga mphindi 60 za extravaganza, mudzayamba kukayikira nokha. Mukutsatira mtundu womwewo, koma zonsezi ndi za plyometrics, zomwe zikutanthauza kuti mumachita masewera amphamvu, masewera olimbitsa thupi ndi masewera olimbitsa thupi.
- Max Cardio - Mafilimu awa omwe sali oimira cardio (kutanthauza kuti onse a cardio, palibe mapulogalamu) mwina ndi ovuta kwambiri ndi chirichonse kuchokera pa kusinthana ndi kusinthana ndi kudzimpha ndi mapulani ndi ziphuphu.
Zotsatira
- Ndondomeko Yomwe Yakhazikitsidwa - Pulogalamuyi yaikidwa ndi inu, yodzaza ndi kalendala ya ntchito yanu yowonongeka, kuti izi zikhale zotsatila (ngati simukuchita).
- Zogwira ntchito - Ntchitozi zimayatsa makilogalamu ambiri okhala ndi maphunziro apamwamba kwambiri omwe amapangidwira malire. Mumapeza zambiri zomwe mumachita panthawi yochepa.
- Zovuta Kutsatira - Kugwira ntchito sikumakhala kosavuta, koma zambiri zimayenda mwachindunji ndi masewera opanda masewera olimbitsa thupi kapena zipangizo zoti azidandaula nazo.
Wotsutsa
- Zamtengo wapatali - Pafupifupi $ 120, izi ndizomwe zimatenga nthawi yaitali.
- Mmene Zimakhudzidwira - Zambiri mwazochitazi ndizovuta kwambiri komanso, pamene Shaun T akugogomezera chitetezo ndi mawonekedwe abwino, pali chiopsezo cha kupsinjika ndi kuvulala.
- Kubwereza - Ntchitoyi imakhala ndi zosiyana, koma ambiri amatsatira zofanana. Kuchita ntchito zomwezo tsiku ndi tsiku kungakhale kovuta.
- Palibe Mphamvu Yophunzitsira - Izi ndikutanthauzira, pulogalamu ya cardio-based koma pulogalamu yonse iyenera kuphatikizapo mphamvu yophunzitsira , zomwe muyenera kuchita nokha. Izi sizingakhale zophweka ndipamwamba kwambiri motero cardio idzapulumuka.
Zowonongeka, zolemba za Insanity Workout zimapereka zovuta zosiyanasiyana, zomwe zimapangitsa kuti munthu amene akudziwa bwino ntchitoyo afunike kutenga maphunziro ake ku cardio yotsatira. Kuchita ntchito kungakhale konyenga. Nthawi zambiri ndimamva ngati ndikugwira ntchito molimbika kwa mphindi 20 zoyambirira, koma kuti ndifooke ndikugunda molimba pokhapokha ndikugwira ntchito. Komabe, ngati mungathe kudziyesa nokha ndikusangalala kukankhidwa, mndandanda wa insanity ukhoza kukhala kusankha kwabwino.