Zamkatimu
Focus T25 ndi imodzi mwamapulogalamu otsogola kwambiri kunyumba. Shaun T imapereka zovuta za miyezi itatu Kanema wa mphindi 25 wowotcha mafuta ndikuwonetsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi ndi Focus T25 kumakuthandizani kuti muchepetse thupi, kuchotsa zovuta komanso kulimbitsa minofu.
Pulogalamuyi imaphatikizapo zolimbitsa thupi 15 zosiyanasiyana za thupi lonse. Osati kwenikweni kuti muchite nawo pulogalamu yonseyo, mutha kusankha makanema payekha ndikuzichita mogwirizana ndi dongosolo lawo. Kuti mumvetsetse makalasi osiyanasiyana adakupatsirani malongosoledwe achidule a zolimbitsa thupi zonse kuchokera ku Focus T25.
Onaninso: Kufotokozera kwathunthu kwa pulogalamuyi Focus T25.
Focus T25 ili ndi magawo atatu: alpha, Beta, Gamma. Gawo lirilonse liri ndi cholinga chake. Ndi alpha mumayamba kuchepa thupi ndikukonzekera zovuta zambiri. Beta akuwonetsa zolemera zazikulu kwambiri, kuti muthe kupita patsogolo ndikupanga mawonekedwe ochepa. Gamma ikuthandizani kuti muphatikize bwino ndikuwongolera kupumula kwa thupi.
M'modzi mwa omwe atenga nawo mbali mu pulogalamu ya Focus T25 akuwonetsa kusinthidwa kosavuta kwa masewerawo osadumpha. Ngati ndinu oyamba kumene kapena mukutsutsana, tikukulimbikitsani kuti muyambe mtundu wopepuka:
M'maphunziro ambiri Shawn amaika zomwe zimatchedwa "Gawo loyaka moto". Ndi izi: mumabwereza zolimbitsa thupi, koma mwachangu kwambiri. Nthawi zina kuyaka kwa gawo kumachitika kangapo pamaphunziro, ndipo nthawi zina kumapeto kwa maphunziro. Yesani nthawi ino kuti mugwire ntchito mwachangu komanso muchite zomwe mungathe.
Ganizirani T25: alpha (gawo loyamba)
Kuti muchite zolimbitsa thupi kuchokera ku Focus T25 (alpha) simuyenera kusowa zida zina zowonjezera. Makalasi mu alpha ndiosavuta komanso oyenera onse oyamba kumene komanso wophunzira waluso kwambiri.
1.Alfa Cardio (masewera olimbitsa thupi a minofu)
Nthawi yolimbitsa thupi iyi, yomwe imakhudza minofu ya m'mimba, ntchafu ndi matako. Zochita zilizonse zimasinthidwa zingapo: mudzayamba ndi mtundu wosavuta kenako pulagi mu liwiro ndi matalikidwekuti athe kuchita masewera olimbitsa thupi. Kugunda kwa mtima kwanu kudzakhala kukwera ndi kutsika, kukakamiza thupi lanu kuwotcha mafuta ndi mafuta. Mwa masewera olimbitsa thupi omwe mukuyembekezera kudumpha ndi dzanja loswana, wokwera pamwamba, kusinthana kwamiyendo, kuthamanga mwachangu, kukhala-UPS.
2. Speed 1.0 (maphunziro apamtima othamanga)
Speed 1.0 - kulimbitsa thupi kwina koyaka mafuta kuyambira gawo loyamba la Focus T25. Koma kukula kwake kumakhala kotsika mtengo kuposa Alpha Cardio. Mu theka loyambirira la pulogalamuyi, mudzakhala ndi masewera olimbitsa thupi amtundu wa cardio komanso katundu wosasunthika. Mu theka lachiwiri la kalasi, padzakhala "gawo loyaka moto" mukadzakhala kuchita masewera olimbitsa thupi mwachangu komanso osayima. Zochita zawozo zinali zowongoka, makamaka kudumphira mwachangu komanso masewera a nkhonya.
3. Ma Circuit A Thupi Onse (maphunziro a mphamvu yolimbitsa thupi mthupi lonse)
Maphunziro apakatikati ndi machitidwe ozolowezana "owongoka" ndikuchita zolimbitsa thupi. Awa ndi magulu ovuta kwambiri, chifukwa kusintha kwakanthawi kwamalo amthupi kumawonjezera kupsinjika kwakuthupi. Zochita za Cardio zimasinthidwa ndi mphamvu, koma kuchuluka kwa mafuta ndi nthawi yonse yolimbitsa thupi. Mudzakankhira UPS, matabwa, mapapu, kulumpha kozungulira ndi 90º.
4. Nthawi za Ab (za m'mimba mosasunthika ndi minofu yapakatikati)
Kulimbitsa thupi kwa Focus T25 kuti apange thupi lathyathyathya komanso lamphamvu. Mudzasintha machitidwe apamwamba kwambiri a abs ndi masewera olimbitsa thupi kuti muwotche mafuta pamimba. Zosintha zomwe mungathe kuchita ndi aliyense m'mimba ndimavuto amthupi. Pali mitundu ingapo yamatabwa okhazikika komanso ammbali, a Superman, omwe amalumphira zingwe, kuthamanga, kukweza mwendo kosiyanasiyana atolankhani wokhala pansi kapena kugona pansi.
5. Kutsikira Kwambiri (kwa ntchafu ndi matako)
Ngati mukufuna kutentha mafuta ntchafu ndi matako, ganizirani pulogalamu ya Lower Focus. Zimaphatikizira kugwira ntchito zolimbitsa thupi kutulutsa minofu yakumunsi ndi masewera olimbitsa thupi kuti awotche mafuta ndikuchotsa madera ovuta m'chiuno. Sean adzakuthandizani kumitsani matako ndi kuchepetsa kuchuluka kwa ntchafu. Mudzagwedeza, mapapu, kuwombana, kulumpha ndi masewera olimbitsa thupi kuti mumveke minofu yanu.
Focus T25: Beta (gawo lachiwiri)
Kuchita zolimbitsa thupi kuchokera ku Focus T25 (Beta) inu mudzafunika zotulutsa mawu kapena zotulutsa pachifuwa (ngakhale kulimbitsa thupi kokha: Dera la Ript ndi Upper Focus). Gawoli limapereka makalasi ovuta kuposa a alpha.
1. Core Cardio (masewera olimbitsa thupi a minofu)
Uku ndikumachita masewera olimbitsa thupi kwa thupi lonse. Osasokonezedwa ndi dzina la pulogalamuyi: minofu yayikulu, inde, ikukonzekera kukhazikitsa pulogalamuyi, koma osatinso kutsindika pa ntchafu ndi matako. Munthawi yonse yamaphunziro mupeza mapapo ambiri, kulumpha ndi ma squats, ndipo pomaliza - thabwa lamphamvu ndi masewera olimbitsa thupi.
2. Speed 2.0 (maphunziro apamtima othamanga)
Speed 2.0 ndiyovuta kwambiri kuposa gawo la kuthamanga kwa alpha. Maphunziro amayenda osayima pang'onopang'ono kwambiri ndikusintha zochita mwachangu. Zochita zonse zowongoka zokha ndizosavuta, koma chifukwa chothamanga kwambiri kumapeto kwa phunziroli la mphindi 25 simudzatha kupuma. Pulogalamuyi imachitika mozungulira kawiri, kuzungulira kulikonse kumakhala magawo atatu. Ndi mulingo uliwose mumawonjezera liwiro la masewera olimbitsa thupi.
3. Ript Circuit (maphunziro othamangitsa thupi lonse)
Ript Circuit - kulimbitsa thupi uku kuchokera ku Focus T25 yamagulu onse amisempha. Mudzakwaniritsa Zochita mozungulira: pamwamba, pansi, mimba, cardio. Mufunika ma dumbbells olemera makilogalamu 1.5 ndi kupitilira apo kapena kutambasula. Kuchita masewera olimbitsa thupi kulikonse kumatenga mphindi imodzi, mupeza mabwalo 1 amachitidwe osiyanasiyana mthupi lonse, mwachitsanzo, mapapu, benchi Arnold, squat, kukweza mwendo wowongoka, ma dumbbell ofiira kumbuyo, ena agundika mwendo umodzi.
4. Mphamvu Kore (ya lathyathyathya m'mimba ndi pakati minofu)
Quality kulimbitsa thupi mwamphamvu kwa minofu yayikulu. Mphindi 10 zoyambirira mukuyembekezera zolimbitsa thupi zosavuta zomwe zimakweza kugunda kwa mtima ndikuyamba kuchepetsa. Kenako mudzachita zochitika zapansi pamisempha yayikulu. Mukuyembekezera matabwa, zopindika, Superman, kudumpha zingwe. Pulogalamuyi ndiyofanana ndi Ab Intervals kuchokera ku alpha, koma mulingo wovuta kwambiri.
5. Upper Focus (ya manja, mapewa ndi kumbuyo)
Maphunziro omwe amapangidwa kuti azigwiritsa ntchito thupi lakumtunda pogwiritsa ntchito ma dumbbells (kapena expander), mphamvu yamagetsi imachepetsa zolimbitsa thupi. Mudzalimbitsa minofu ya mapewa, biceps, triceps, chifuwa ndi kumbuyo. Shawn amafotokoza mosamala kwambiri njira yochitira masewera olimbitsa thupi, onetsetsani kuti mukumvera malingaliro ake. Mukuyembekezera zochitika zotsatirazi: kukankha-UPS, kukweza ma dumbbells a biceps, dumbbell benchi osindikizira pamapewa, kuswana ma dumbbells akugona, kuyika tebulo kuyika zingwe kumbuyo.
Focus T25: Gamma (gawo lachitatu)
Gawo la Gamma lingawoneke kosavuta kwa inu kuposa Beta, koma muyenera kumvetsetsa kuti ali ndi mavuto ena. Ngati miyezi iwiri yoyambirira mumagwira ntchito yoyaka mafuta, pomwe Gamma, inu Ndilimbitsa minofu ndikusintha malowa. Pali chimodzi chokha chotchedwa cardio-workout - Speed 3.0.
1. Speed 3.0 (maphunziro apamtima othamanga)
Kulimbitsa thupi kwambiri kwa seti yonse ya Focus T25. Zolimbitsa thupi zimasintha mwachangu kwambiri, chifukwa chake muyenera kukhala okhazikika pa pulogalamu yonseyi. Makamaka "otentha" adzachitika theka lachiwiri la mkalasi, pomwe Shaun T wapanga njira zingapo zomwe burpees ena amalumpha mwamphamvu mu lambawo. Mu mphindi 5 zomaliza zolimbitsa thupi zasintha masekondi 10-20 aliwonse, kotero konzekerani kukhala ndi liwiro lalikulukuti agwire gulu la Shawn.
2. Dera Lapamwamba (maphunziro othamangitsa thupi lonse)
Kuphunzitsa kwamphamvu kwamphamvu ndi ma Cardio. Pulogalamuyi ndiyabwino kuyaka mafuta ndi minofu. Mphamvu yamagetsi yochitira masewera olimbitsa thupi imachitika chifukwa chosinthasintha machitidwe owongoka komanso opingasa. Ntchitoyi imachitika kwa mphindi imodzi pakatha masewera anayi aliwonse mupeza "gawo loyaka moto" lalifupi. Chifukwa chake, pulogalamuyi imaganiza Kuzungulira kwakukulu kwa 5 mphindi 5. Mudzaimba ma squat, ma pushup a ma triceps, ma burpee ena okhala ndi ma dumbbells, osasunthika, Kuthamanga, kusinthasintha mwendo, kuyenda ndi zingwe.
3. Piramidi (maphunziro othamangitsa thupi lonse)
Zochita zina zowotcha mafuta, zomwe zimakhazikitsidwa ndimphamvu zolimbitsa minofu. Mudzagwira ntchito kumtunda ndi kumunsi kwa thupi, komanso minofu yolumikizana. Sean amapereka kuchita zochitikazo pokwera, nzosadabwitsa kuti pulogalamuyi imatchedwa Pyramid. Pulogalamuyi adakonza zochitika zotsatirazi: zophulika, mapapu ammbali, kulumpha mu thabwa, kukankha-UPS, makina osindikizira a benchi a triceps.
4. Kung'amba (kwa manja, mapewa ndi kumbuyo)
Kuchita masewera olimbitsa thupi, koma ndi zina zambiri kwambiri mphamvu katundukuposa gawo la Beta. Mupitiliza kugwira ntchito yolimba ya minofu yam'manja, paphewa ndi kumbuyo, ngati kukana, mutha kugwiritsa ntchito ma dumbbells kapena zotulutsa pachifuwa. Mphindi zitatu zoyambirira mukuyembekezera kulimbitsa thupi kwa cardio, ndiyeno zolimbitsa thupi, kuphatikiza mitundu ingapo ya kukankha-UPS.
5. Tambasula (kutambasula - magawo onse)
Kutambasula Focus T25 magawo onse atatu. Sean amakupatsani kamodzi pamlungu kuti muzichita zina yambirani ndi kupumula minofu mukatha kuchita masewera olimbitsa thupi. Mukuyembekezera zolimbitsa thupi komanso zolimbitsa thupi. Zogwiritsidwa ntchitoonchidwi chachikulu chimaperekedwa kutambasula miyendo. Mukuyembekezera kuphatikiza zoyerekeza za yoga: galu wotsikira, nkhunda ing'onoting'ono, tebulo la pose paka mphaka komanso mapapu, squats ndi kupendekera.
Mu Focus T25 muli zolimbitsa thupi 15, aliyense akhoza kupeza pulogalamu yabwino pakati pawo. Kanema woyaka mafuta Shaun T adzakuthandizani kuti muchepetse thupi ndikukhala ndi mawonekedwe amtundu.
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