Misala ndi Shaun T .: kuwunika kochita masewera olimbitsa thupi kwambiri

Kupambana kwenikweni mdziko la pulogalamu yolimbitsa thupi Insanity (Insanity) yokhala ndi mphunzitsi wodziwika Shaun T. Kwa miyezi iwiri mupeza zotsatira zabwino ndikupeza thupi latsopano. Maphunziro sanapangire oyamba kumene masewera olimbitsa thupi. Ngati mukufuna kuchita ndi misala, ndiye simuyenera kukhala okonzeka mwakuthupi kokha, komanso muziyang'ana kwambiri pazotsatira.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

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  • Makanema apamwamba kwambiri 15 ochokera ku TABATA Monica Kolakowski
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
  • Zochita zabwino kwambiri 50 pamimba mosabisa

Za pulogalamuyi Insanity (Insanity)

Misala ndi maphunziro apamwamba kwambiri. Mosiyana ndi kuphunzitsidwa kwakanthawi, kugunda kwa mtima kwanu kudzawonjezeka mpaka 85% yazomwe mungakwanitse komanso kuposa. Sizili ngati kuphunzira masewera olimbitsa thupi ndi nthawi yochepa yochita masewera olimbitsa thupi. M'malo mwake, m'kalasi monse mudzagwira ntchito pamwamba, osangopuma pang'ono.

Misala si ya anthu omwe ali ndi vuto la mtima wofooka. Mukamachita masewera olimbitsa thupi, kugunda kwamtima kwanu kumakulira mpaka magwiridwe antchito, kutsika panthawi yopuma ndikubwerera kuphiri. Maphunziro apakatikati amenewa amalola mphindi 40 mpaka 60 kuti akwaniritse zoterezi, sungagwire ntchito yolimbitsa thupi kwa maola ambiri.

Maphunzirowa adasokoneza ndandanda, yomwe imatenga masiku 6 ophunzitsira komanso tsiku limodzi lopuma. Komanso kamodzi pa sabata mukuyembekezera kukonzanso maphunziro a Cardio Recovery (kapena Max Recovery kwachiwiri), zomwe sizolimba ngati magulu ena.

Chidule cha zochitika zonse zotchuka za Shaun T.

Pulogalamu ya Insanity itha kugawidwa mu magawo atatu:

  • Mwezi woyamba kulimbitsa thupi kwanu kumatenga mphindi 30 mpaka 40, koma m'mphindi 5 zoyambirira mukufuna kuti mutule pansi ntchito. Bear, sabata yamawa ikhala yosavuta. Pambuyo pa mwezi umodzi muyiwala kuti mudathamanga mphindi zoyambirira zolimbitsa thupi.
  • Pambuyo pa masabata 4, gawo loyamba mupeza zolimbitsa thupi za Core Cardio ndi Balance zamasiku asanu ndi awiri, zomwe zikonzekeretseni mgwirizano weniweni - mwezi wachiwiri.
  • Pambuyo masabata asanu mukuyembekezera zolimbitsa thupi za Insanity zomwe zidatenga mphindi 5-50. Zikhala zovuta kwambiri, zowopsya komanso zopenga kuposa momwe zinalili pachiyambi.

Musanachite Insanity yesani mayeso a Fit (kanema yemwe adamuphatikiza nawo maphunzirowa) ndipo lembani zotsatira zake. Pambuyo pa miyezi iwiri, mudzadabwitsika ndi kupita patsogolo kwanu! Ndipo mvetsetsani momwe mwakhalira olimba.

Malangizo kwa iwo omwe akufuna kuchita Insanity (Insanity)

  1. Kumbukirani kuti kulimbitsa thupi nthawi zonse ndikofunika kuposa kuthamanga.
  2. Chitani nawo ma sneaker okha!
  3. Pitani pang'onopang'ono ngati mukuwona kuti simungathe kupitiliza liwiro la wophunzitsira.
  4. Mukamachita masewera olimbitsa thupi, imwani madzi ambiri.
  5. Yesetsani kumamatira ku chakudya choyenera.
  6. Osalimbikira kuchita zochitikazo ngati mukuwona kuti siudindo wanu.
  7. Monga kukonzekera, mutha kuyesa pulogalamuyi Ganizirani T25 kuchokera kwa Shaun T..

Ubwino ndi zoyipa za Insanity Workout (Insanity)

Chidziwitso: ngati muli kale pagawo la mayeso a Fit muli ndi zovuta zilizonse pakuchita masewera olimbitsa thupi, ndi bwino kuganizira ngati mungakwanitse kupirira maphunziro onsewo. Pongoyambira, mutha kusankha masewera olimbitsa thupi. Mwachitsanzo, onani mndandanda wathu wamavidiyo olimbirana ndi masewera olimbitsa thupi kuchokera ku Popsugar.

Ubwino Wamisala

  • Mukutsimikizika kuti muchepetse thupi. Katundu wotere mosiyana ndipo sangakhale.
  • Kupirira kwanu kudzawonjezeka kuchokera pantchito mpaka ntchito. Pambuyo pa masabata angapo ndi misala kukupangitsani kuiwala za adilkah pamakwerero.
  • Mudzaphunzitsa ndikulitsa minofu ya mtima. Mitsempha yathanzi labwino - chinsinsi cha moyo wanu wautali.
  • Kuchita masewera olimbitsa thupi kulikonse kumakusangalatsani. Komabe, pafupipafupi kuthana ndi imodzi mwamapulogalamu ovuta kwambiri masiku ano - palibe chilichonse chodzitamandira.
  • Misala ndimaphunziro apakatikati kwambiri, motero ndi njira yothandiza yochotsera kunenepa kwambiri ndikupanga mpumulo wa thupi.
  • Mukamaliza maphunziro amisala mudzamvetsetsa maphunziro aliwonse mudzakhala paphewa. Kumva kumeneko mukazindikira kuti thupi lanu limatha kuchita chilichonse.
  • Pulogalamuyi yamasuliridwa kale mchilankhulo cha Chirasha!

Kuipa Kwa Misala

  • A ambiri kudumpha akupereka kupanikizika kwambiri pamafundo amondo.
  • Osavomerezeka kwa anthu omwe ali ndi mtima wofooka. Ndipo nthawi zambiri ndimadwala, ndiyenera kunena.
  • Akatswiri ena amakayikira mphamvu ya Misala. Amanena kuti muphunzitsa kupirira kwanu, koma mwakuthupi simulimba, chifukwa maphunziro otere amalimbikitsa kutayika kwa minofu.
Misala - Kusintha kwa Thupi m'masiku 60 (1 mwa 2)

Khalani okonzeka kumverera kutopa ndi kutopa, mtundu uwu wa kusintha kwa chamoyo kupanikizika. Mudzachita zomwe sizinachitikepo kale, chifukwa chake "cholizira ndimu" ndikotsimikizika. Mmodzi palibe kukayika kuti chithunzi chanu chidzasinthidwa. Mukazindikira Insanity, mutha kuyesa pulogalamu yovuta kwambiri ya Shaun T. - Insanity Max 30.

Siyani Mumakonda