Okuqukethwe
I-Focus T25 ingenye yezinhlelo ezithandwa kakhulu ekhaya zokuqina. UShaun T unikeza isakhiwo esiyizinyanga ezintathu Ividiyo yemizuzu engu-25 yokushisa amanoni nokukhipha umzimba. Ukuvivinya umzimba njalo nge-Focus T25 kuzokusiza wehlise isisindo, ususe izindawo eziyinkinga futhi uqinise imisipha.
Lolu hlelo lubandakanya ukusebenzisa okuhlukahlukene okuwu-15 kwawo wonke umzimba. Hhayi ukuthi uhlanganyele ohlelweni lonke, ungakhetha amavidiyo ngamanye futhi ukwenze ngohlelo lomuntu ngamunye. Ukuze ukwazi ukuqonda izinhlobonhlobo zamakilasi akunikeze izincazelo ezimfishane zazo zonke izivivinyo ezivela ku-Focus T25.
Bheka futhi: Incazelo ejwayelekile yohlelo Focus T25.
I-Focus T25 inezigaba ezintathu: i-alpha, i-Beta, i-Gamma. Isigaba ngasinye sinenhloso yaso. Nge-alpha uzoqala ukuncipha futhi ulungiselele imithwalo ebucayi kakhulu. I-Beta iphakamisa imithwalo yeleveli ebucayi kakhulu, ngakho-ke ungathuthuka futhi wakhe isimo esincane. IGamma izokusiza ukuhlanganisa impumelelo nokuthuthukisa ukukhululeka komzimba.
Omunye wabahlanganyeli bohlelo lwe-Focus T25 ukhombisa ukuguqulwa okulula kokuzivocavoca ngaphandle kokugxuma. Uma usaqala noma uphikiswa ngokushaqeka, sincoma ukuthi usebenzise inguqulo engasindi:
Ekuqeqeshweni okuningi uShawn ubeka lokho okuthiwa “Isigaba somlilo”. Yilokhu: uphinda ukuvivinya umzimba, kepha ngejubane elisheshayo ngokweqile. Kwesinye isikhathi ukushisa kwesigaba kwenzeka kaningana esifundweni ngasinye, futhi kwesinye isikhathi kuphela ekugcineni koqeqesho. Zama lesi sikhathi ukusebenza ngejubane futhi wenze okusemandleni akho.
I-Focus T25: alpha (ileveli yokuqala)
Ukwenza ukuzivocavoca kusuka ku-Focus T25 (alpha) akufanele udinge enye imishini. Amakilasi e-alpha alula futhi alungele bobabili abaqalayo kanye nomfundi onolwazi oluningi.
1.U-Alpha Cardio (ukuzivocavoca umzimba ngethambo)
Lokhu kuvivinya umzimba nge-cardio, okubandakanya ngenkuthalo imisipha yesisu, amathanga nezinqe. Ukuvivinya ngakunye kudlula ekuguqulweni okuningana: uzoqala ngohlobo olulula bese xhuma ijubane ne-amplitudeukwenza umsebenzi ube nzima. Ukushaya kwenhliziyo yakho kuzoba phezulu naphansi, kuphoqe umzimba wakho ukuthi ushise ama-calories namafutha. Kokuzivocavoca umzimba okulinde ukweqa ngesandla sokuzalela, umgibeli oqondile, ukushintshana kwemilenze okuhlukile, ukugijima okusheshayo, ukuhlala-i-UPS.
2. Isivinini 1.0 (i-cardio-training for speed)
Isivinini 1.0 - okunye ukujima okushisa amafutha kusuka esigabeni sokuqala seFocus T25. Kepha izinga lokuxaka kuyabiza kakhulu kune-Alpha Cardio. Engxenyeni yokuqala yohlelo, uzongena kokunye ukuzivocavoca kwe-cardio nomthwalo we-tuli. Engxenyeni yesibili yekilasi, kuzoba khona “isigaba somlilo” esinamandla lapho uku ukwenza izivivinyo ngejubane futhi ngaphandle kokuma. Ukuzivocavoca ngokwabo bekuqondile, ikakhulukazi ukweqa okusheshayo nezakhi ze-kickboxing.
3. Ingqikithi Yomjikelezo Womzimba (ukuqeqeshwa ngamandla we-aerobic kuwo wonke umzimba)
Ukuqeqeshwa kwesikhawu ngokushintshanisa izivivinyo “mpo” nokuzivocavoca endaweni yepulangwe. Lawa amakilasi okuyinkimbinkimbi amakhulu, njengoba ukuguquka kaningi kwezikhundla zomzimba kukhulisa ukucindezeleka komzimba. Ukuzivocavoca kweCardio kuthathelwa indawo ngamandla, kepha isilinganiso esivuthayo samafutha ikuwo wonke umsebenzi. Uzodudula i-UPS, amapulangwe, amaphaphu, kuzuba kujikelezwe ngu-90º.
4. Izikhawu ze-Ab (zesisu esicaba kanye nemisipha eyinhloko)
Lokhu kuzivocavoca kwe-Focus T25 ukwakha isisu esisicaba nomzimba onethoni. Uzoshintsha izindlela ezisezingeni eliphansi ze-abs kanye nokuzivocavoca kwe-cardio ukuze ushise amanoni esiswini. Izikhathi ze-Ab ongenza noma ngubani ngazo isisu siyindawo eyinkinga yomzimba. Kunezinhlobo eziningana zamapulangwe ajwayelekile nasemahlangothini, amaSuperman's, agxuma ngentambo, egijima, ephakamisa imilenze ehlukile lapho ecindezela indawo yokuhlala noma elele phansi.
5. Ukugxila Kaphansi (kwamathanga nezinqe)
Uma ufuna ukushisa amanoni emathangeni nasezinqeni, cabanga ngohlelo lweLower Focus. Ihlanganisa ukusebenza kokuzivocavoca ukuthambisa imisipha yomzimba ongezansi kanye nokuzivocavoca kwe-cardio ukushisa amafutha nokuqeda izindawo ezinenkinga ezinqeni. USean uzokusiza qinisa izinqe futhi unciphise umthamo wamathanga. Uzokwenza ama-squats, amaphaphu, ukubulawa kwabantu, ukugxuma nokuvivinya umzimba ukuze ukhulume imisipha yakho.
I-Focus T25: Beta (ileveli yesibili)
Ukwenza ukuzivocavoca kusuka ku-Focus T25 (Beta) wena izodinga ama-dumbbells noma i-expander esifubeni (yize kusebenza kabili kuphela: I-Ript Circuit ne-Upper Focus). Kulesi sigaba kunikezwe amakilasi anzima kakhulu kune-alpha.
1.Core Cardio (ukuzivocavoca umzimba ngethambo)
Lokhu kungukuzivocavoca umzimba kokuzivocavoca umzimba wonke. Ungadideki negama lohlelo: izicubu zomgogodla, kunjalo, zibamba iqhaza ekusetshenzisweni kwalolu hlelo, kepha kungagcizelelwa kancane emathangeni nasezinqeni. Kukho konke ukuqeqeshwa uzothola inani elikhulu lamaphaphu, ama-jump kanye nama-squats, futhi ekuphetheni - ipulangwe elinamandla nokuzivocavoca kwesicabucabu.
2. Isivinini 2.0 (i-cardio-training for speed)
Isivinini 2.0 siyinkimbinkimbi ngokwedlula isivinini se-alpha. Ukuqeqeshwa kuyasebenza ingami ngejubane elisheshayo nokuzivocavoca okushintsha ngokushesha. Konke ukuzivocavoca okumi mpo ngokwako kulula impela, kepha ngenxa yejubane eliphezulu ngasekupheleni kwesifundo semizuzu engama-25 uzobe usuphefumula kanzima. Uhlelo lubanjwa emahlandla amabili, umjikelezo ngamunye uqukethe amazinga ama-3. Ngeleveli ngayinye uyangeza ngejubane lokwenziwa kokuzivocavoca umzimba.
3.I-Ript Circuit (ukuqeqeshwa ngamandla e-aerobic kuwo wonke umzimba)
Ript Circuit - lokhu kuvivinya umzimba okuvela ku-Focus T25 kuwo wonke amaqembu emisipha. Uzokwenza ukuzivocavoca kumbuthano: phezulu, phansi, isisu, i-cardio. Uzodinga ama-dumbbells anesisindo esingu-1.5 kg nangaphezulu noma nge-expander. Ukuvivinya ngakunye kuthatha umzuzu owodwa, uzothola imibuthano engu-1 yokuzivocavoca umzimba wonke, ngokwesibonelo, amaphaphu, ibhentshi u-Arnold, isikwele, phakamisa umlenze oqondile, izibhululi ze-dumbbell zangemuva, ezinye zishaya ngomlenze owodwa.
4.I-Dynamic Core (yesisu esisicaba nemisipha yomongo)
Quality ukuzivocavoca okunamandla kwemisipha eyinhloko. Imizuzu yokuqala eyi-10 ulinde izivivinyo ezilula ze-cardio eziphakamisa izinga lokushaya kwenhliziyo futhi zizoqala inqubo yokwehlisa isisindo. Ngemuva kwalokho uzokwenza imizila yaphansi yemisipha eyinhloko. Ulinde amapulangwe, ama-crunches, uSuperman, weqa ngentambo. Uhlelo luyefana nezikhathi ze-Ab ezivela ku-alpha, kepha izinga eliyinkimbinkimbi.
5. Ukugxila phezulu (kwezandla, amahlombe nangemuva)
Ukuqeqeshwa okwenzelwe ukusebenza emzimbeni ongaphezulu usebenzisa ama-dumbbells (noma i-expander), umthwalo wamandla uzivocavoca umzimba we-cardio. Uzoqinisa imisipha yamahlombe, ama-biceps, ama-triceps, isifuba nomhlane. UShawn uchaza ngokucophelela inqubo yokwenza izivivinyo, ngakho-ke qiniseka ukuthi ulalela izincomo zakhe. Ulinde ukuzivocavoca okulandelayo: i-Push-UPS, ukuphakamisa ama-dumbbells ama-biceps, ukucindezela kwebhentshi le-dumbbell emahlombe, ukuzalisa ama-dumbbells alele, ukubeka itafula ukubuyisela emuva.
I-Focus T25: Gamma (ileveli yesithathu)
Isigaba seGamma singabonakala kuwe silula kakhulu kuneBeta, kepha kufanele uqonde ukuthi unezinye izinkinga. Uma izinyanga ezimbili zokuqala usebenza ekushiseni amafutha, ngenkathi iGamma, wena Ngizoqinisa imisipha futhi ngithuthukise indawo. Kukhona okukodwa okubizwa ngokuthi yi-cardio-Workout - Speed 3.0.
1. Isivinini 3.0 (i-cardio-training for speed)
Ukuzivocavoca okukhulu kwe-cardio kwayo yonke iqoqo le-Focus T25. Ukuzivocavoca kushintsha ngokushesha okukhulu, ngakho-ke udinga ukugxila ngokuphelele kulo lonke uhlelo. Ikakhulukazi "okushisayo" kuzokwenzeka engxenyeni yesibili yekilasi, lapho uShaun T ehlanganise khona izinketho ezimbalwa amanye ama-burpees kanye nokweqa okunamandla ku-strap. Emsebenzini wokugcina wemizuzu emi-5 ushintshe ngokoqobo yonke imizuzwana eyi-10-20, ngakho-ke lungela ukuthuthukisa isivinini esiphezuluukubamba iqembu likaShawn.
2.I-Extreme Circuit (ukuqeqeshwa ngamandla e-aerobic kuwo wonke umzimba)
Ukuqeqeshwa kwamandla eDynamic ngezinto ze-cardio. Lolu hlelo luhle kakhulu ekushiseni kwamafutha nethoni yemisipha. Izindleko zamandla aphezulu zokuvivinya umzimba zibangelwa ukushintshaniswa kokuzivocavoca okumi mpo futhi okuvundlile. Ukuzivocavoca kwenziwa umzuzu owodwa ngemuva kokuzivocavoca kane uzothola "isigaba somlilo" esifushane. Ngakho-ke, uhlelo luthatha Imijikelezo eqinile emi-5 ngemizuzu emi-5. Uzokwenza ama-squats, ama-pushups ama-triceps, amanye ama-burpees anama-dumbbells, enezingqimba, agijime, ajike umlenze, ahambe ngentambo.
3. IPhiramidi (ukuqeqeshwa ngamandla we-aerobic kuwo wonke umzimba)
Okunye ukuzivocavoca okushisa amafutha, okususelwa ekuzivocavoca amandla wethoni yemisipha. Uzosebenza engxenyeni engenhla nangaphansi yomzimba, kanye nasemisipheni yokuzimela. Sean okunikezwayo ukwenza izivivinyo esimweni sokuvuka, akumangazi ukuthi lolu hlelo lubizwa ngokuthi iPhiramidi. Kulolu hlelo kwalungiselelwa ukuzivocavoca okulandelayo: ama-deadlifts, amaphaphu asemaceleni, agxumela ku-plank, i-Push-UPS, i-bench press for triceps.
4. Rip up (for izandla, amahlombe kanye emuva)
Ukuzivocavoca umzimba ophezulu, kodwa nokuningi umthwalo omkhulu wamandlakunasesigabeni iBeta. Uzoqhubeka nokusebenza ngamandla emisipha yezingalo, amahlombe nangemuva, njengokumelana, ungasebenzisa ama-dumbbells noma isandiso sesifuba. Imizuzu yokuqala emithathu ulinde ukuzivocavoca kwe-cardio, bese uvivinya amandla, kufaka phakathi izinhlobo eziningana ze-Push-UPS.
5. Ukwelula (ukuzelula - kwazo zonke izigaba)
Ukwelula i-Focus T25 zonke izigaba ezi-3. USean ukukunikeza kanye ngesonto ukuthi uzinwebele ululame futhi uphumule imisipha ngemuva kokuzivocavoca. Ulinde ukuzivocavoca okunamandla nokumile. Kusetshenzisiweonkunakwa kakhulu ukunweba imilenze. Ulinde ukufaka ukuma kwe-yoga: inja eyehlayo, i-pigeon pose, i-pose pose pose ikati kanye namaphaphu, ama-squats nokutsheka.
Ku-Focus T25 kufaka ukusebenza okungu-15, wonke umuntu angazitholela uhlelo olufanele phakathi kwakho. Ividiyo esha amafutha uShaun T izokusiza ukuthi wehlise isisindo somzimba futhi uthole isimo sethoni.
Bona futhi:
- Uhlelo Les Mills Combat: incazelo eningiliziwe yakho konke ukusebenzisa
- Lungisa ngokweqile nge-Autumn Calabrese: incazelo eningiliziwe yayo yonke impendulo yokuqeqeshwa + kulolu hlelo