Asylum ndi Asylum 2.0: kupitiriza kwa misala yayikulu kuchokera kwa Shaun T.

Pambuyo pa kutchuka kodabwitsa kwa pulogalamu ya Insanity, Mlengi wake, Shaun T aganiza zokweza mipiringidzo. Mu 2011 adatulutsa masewera olimbitsa thupi a Asylum omwe mudzatha kuti thupi lanu likhale langwiro.

Kufotokozera pulogalamu Asylum

Amene adaphunzitsidwa ndi Insanity, amadziwa kuti Shaun T sazolowera kuponya mawu ku mphepo. Ndipo ngati akunena kuti mudzapeza kuchita masewera olimbitsa thupi kosatheka, ndi bwino kukhulupirira mawuwo. Asylum sinapangidwira oyamba kumene, apakatikati komanso ngakhale olimba kwambiri. Pulogalamuyi idapangidwira omwe adadutsa ndikudikirira kuti Misala ipitirire. Ngakhale kupitiriza zophulika. Ngati mukulolera "kukumba mozama", zikutanthauza kuti maphunziro omwe mudzakhala nawo pamapewa.

Chifukwa chake, pulogalamuyi imatha masiku 30, pomwe mumasinthasintha masewera 7. Mukuyembekezera masewera olimbitsa thupi ovuta kwambiri komanso atsopano. Konzekerani kuchita zomwe sizinachitike kale. Mosiyana ndi Insanity mu Asylum imaphatikizapo kuchita masewera olimbitsa thupi mwamphamvu ndi kukana kowonjezera, kotero mutha kusintha maphunziro anu amphamvu ndikugwira ntchito pamtunda wa thupi ndi minofu yabwino. Pamakalasi mudzafunika zida zotsatirazi: dumbbell (kapena expander), kulumpha chingwe, zotanuka gulu, yopingasa kapamwamba ndi masitepe apadera.

Kunena zoona, seti iyi si ya aliyense. Komabe, popanda makwerero, kulumpha zingwe, chibwano-mmwamba kapamwamba ndi zotanuka staircase ndizotheka kuchita. Mutha kusintha makwerero pazolemba zenizeni kapena zenizeni, kukoka pa bar kuti musinthe chikhumbo chakumbuyo ndi chowonjezera kapena ma dumbbells. N'zothekanso kudumpha popanda chingwe, ndipo gulu lotanuka limagwiritsidwa ntchito pamapulogalamu awiri okha (ikuwonetsanso njira zochitira masewera olimbitsa thupi popanda kugwiritsa ntchito). Zachidziwikire, ndikwabwino kukhala ndi zida zonse, koma mutha kupanga zida zochepa osapereka maphunziro apamwamba.

Munthawi ya Asylum imaphatikizapo masewera olimbitsa thupi awa:

  • Kuthamanga & Kulimba (mphindi 45). Kuchita masewera olimbitsa thupi kwambiri a cardio komwe kungakuthandizeni kuti mukhale agility ndi liwiro lothamanga. Pulogalamuyi mumiyambo yabwino kwambiri yamisala. Zida: makwerero, chingwe.
  • Vertical Plyo (mphindi 40). Maphunziro amphamvu a plyometric omwe amatsindika zapansi. Kudumpha kwakukulu kwakukulu, kuchita masewera olimbitsa thupi kumafuna gulu lotanuka. Zida: kulumpha chingwe, makwerero, gulu lotanuka (ngati mukufuna).
  • Mpumulo (mphindi 25). Phunziro lomasuka la kutambasula ndi kusinthasintha. Kuchita masewera olimbitsa thupi kamodzi pa sabata pa pulogalamuyi, mudzawongolera kugwirizana kwanu ndikulimbitsa minofu. Zida: zosafunika.
  • mphamvu (mphindi 48). Ndi maphunziro a mphamvu ndi zolemera ndi kukana. Mukufuna kupanga thupi lalikulu? Choncho muyenera kuyesetsa kulimbikitsa minofu. Zida: dumbbells (expander), mipiringidzo yopingasa.
  • Tsiku la Masewera (mphindi 60). Limbikitsani mlingo wa kukonzekera kwanu pamodzi ndi maphunziro a nthawi. Konzekerani mphamvu zogwira ntchito zosagwirizana ndi ntchito ya plyometric pathupi lanu. Zida: masitepe, chotchingira chibwano.
  • Maola owonjezera (mphindi 15). Iyi ndi kanema yaifupi yomwe mungawonjezere ku masewera olimbitsa thupi mkati mwa sabata kuti mukhale ndi pulogalamu yapamwamba kwambiri. Zida: chingwe chodumpha, makwerero, kapamwamba kopingasa.
  • Bwererani ku Core (mphindi 43). Kuchita izi mudzakhala ndi corset yolimba ya minofu, ntchafu zolimba ndi matako. Mudzapeza masewera olimbitsa thupi ambiri kuti mugwire minofu yonse ya thupi lanu. Zida: elastic band (ngati mukufuna).
  • Athletic Performance Assessment (mphindi 25). Zolimbitsa thupi za bonasi kuti muwone momwe mumagwirira ntchito. Vomerezani zokolola zanu, mukatha kuyezetsa thupi lanu musanayambe kapena pambuyo pokonza. Zida: chingwe chodumpha, makwerero, kapamwamba kopingasa.

Ngakhale pa mafotokozedwe aafupi akhoza kumveka motere simudzakhala kosavuta. Mudzatero 6 pa sabata ndi tsiku limodzi lopuma. Pakuti bwino kuchira kwa minofu tsiku limodzi pa sabata mudzalipira kutambasula. Shaun T anapanga kalendala yapadera yolimbitsa thupi, yomwe inajambula ndondomeko ya kanema.

Kufotokozera kwa pulogalamu Asylum 2.0

Ngati masewera olimbitsa thupi a Insanity anali makamaka akuyang'ana pa masewera olimbitsa thupi komanso kupirira ku Asylum cardio-katunduyo wakhala akuphatikizidwa kale bwino ndi mphamvu. Ndipo nkhani yachiwiri ya Asylum Shaun T imapanga chiwongolero kutsindika kwakukulu pa katundu wa mphamvu. Pafupifupi zolimbitsa thupi zonse za pulogalamuyi zimaphatikizapo masewera olimbitsa thupi, ndi zina mwazo (Upper Elite, Miyendo Yamphamvu, Kumbuyo ndi 6 Pack) zambiri zimayang'ana pa maphunziro a mphamvu.

Komabe, kuchepa kwamphamvu sikukhudzidwa. Program Asylum 2.0 ndi yoyenera kwa otsogola okha komanso omwe amakonda maphunziro amtundu wa crossfit. Makalasi a Asylum achaka chachiwiri amafuna kuti mumalize kukhazikika. Shaun T komanso akumufunsira zovuta ophatikizana ntchito, kuwonjezera mphamvu ya maphunziro.

Pakuphunzitsa Asylum 2.0 mudzafunika zonse zida zowonjezera zomwezo: makwerero apadera, chingwe chodumpha, chokokera mmwamba, zotanuka, ma dumbbells (makamaka zolemera zingapo). M'malo mwa ma dumbbells, mutha kugwiritsa ntchito chowonjezera, koma monga momwe zimasonyezera, kuthana ndi ma dumbbells ndi omasuka komanso odziwika bwino. Muphunzitsidwa pa kalendala yomalizidwa kwa masiku 30 kapena pa kalendala ya Hybrid, yomwe imaphatikizapo kuphunzitsa Asylum ndi Asylum 2.0.

M'kati mwa nkhondo 2 imaphatikizapo zolimbitsa thupi zotsatirazi:

  • Maphunziro a Agility (Mphindi 24). Mu pulogalamuyi Shaun T demostriruet mbali zazikulu za thupi. Zida: masitepe.
  • X Mphunzitsi (Mphindi 50). Maphunziro amphamvu a aerobic kuwotcha mafuta. Zida: kulumpha chingwe, masitepe, dumbbells (expander).
  • Upper Elite (Mphindi 60). Maphunziro a mphamvu kuti alimbikitse minofu ya kumtunda kwa thupi ndi ma dumbbells ndi kuwonda, ngakhale masewera a cardio amapezekanso pano. Zida: kulumpha chingwe, masitepe, dumbbells (expander).
  • Ab Shredder (21 min). Maphunziro a khungwa pansi, zomwe zidzakuthandizani kulimbitsa minofu ya m'mimba ndi kumbuyo. Zida: masitepe.
  • Miyendo Yamphamvu (Mphindi 50). Mu gawo loyamba la maphunziro akuyembekezera inu makamaka plyometric zolimbitsa thupi, pamene theka lachiwiri ndi zolimbitsa thupi kumanga mphamvu. Zida: masitepe, ma dumbbells (wowonjezera), zotanuka (ngati mukufuna).
  • Back ndi 6 Pack (Mphindi 38). Maphunziro amphamvu a msana ndi minofu. Gawo lalikulu la masewera olimbitsa thupi liri pansi. Zida: zingwe zodumphira, ma dumbbells (chokulitsa), kapamwamba kopingasa (ngati mukufuna), gulu lotanuka (ngati mukufuna).
  • Championship + Fit Test (Mphindi 60). Maphunziro amphamvu a HIIT, omwe amaphatikizapo zolemera ndi mtundu wa plyometric wokweza, mofananiza ndi pulogalamu ya Game Day kuchokera ku Asylum 1. Zida: makwerero, dumbbells (zowonjezera), zotanuka (ngati mukufuna).
  • Off Day Stretch (Mphindi 30). Kutambasula thupi lonse momasuka. Zida: zosafunika.
  • Kuyanjana Koyera (Mphindi 23). Maphunziro a bonasi a cardio okhala ndi zinthu za aerobics, plyometric ndi masewera olimbitsa thupi komanso plyometric. Zida: makwerero, chingwe.

Program Asylum and Asylum (Volume 2) ndiyabwino kwa aliyense, amene amakonda kuphunzitsa molimbika. Inde, ndi bwino kudutsa pulogalamu ya Insanity, kuti mukhale okonzekera kupsinjika maganizo kwambiri. Koma ngati muli owoneka bwino komanso osachita mantha ndi maphunziro a ng'oma, masewera olimbitsa thupi ambiri ochokera mndandandawu adzakhala inu. Komabe, khalani okonzeka IWE WOzama (iwe mozama).

Onaninso: mwachidule zamasewera onse otchuka a Shaun T.

Siyani Mumakonda