Ukuhlanya noShaun T .: ukubuyekezwa kokuzivocavoca okukhulu kakhulu

Intuthuko yangempela emhlabeni yohlelo lokuqina ekhaya Insanity (Insanity) nomqeqeshi odumile uShaun T. Ezinyangeni ezimbili uzothola imiphumela emnandi futhi uthole umzimba omusha ngokuphelele. Uqeqesho aludalelwanga abaqalayo emhlabeni wokuqina. Uma ufuna ukwenza ngobuhlanya, lapho-ke akumele ulungiselelwe ngokwenyama kuphela, kepha futhi ugxile kakhulu emiphumeleni.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Amavidiyo aphezulu ayi-15 aphezulu avela ku-TABATA Monica Kolakowski
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
  • Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
  • Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
  • Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele

Mayelana nohlelo Insanity (Insanity)

Ukuhlanya ukuqeqeshwa kwesikhawu esiphakeme. Ngokungafani nokuqeqeshwa kwesikhawu okuvamile, izinga lokushaya kwenhliziyo yakho lizokhuphukela ku-85% wobukhulu bakho futhi liphakeme kakhulu. Akufani nokuqeqeshwa kwe-aerobic ngezikhathi ezincane zokuvivinya umzimba. Ngokuphambene nalokho, kulo lonke ikilasi uzosebenza phezulu, ume isikhashana kuphela.

Ukuhlanya akuyona eyabantu abanesistimu yenhliziyo ebuthakathaka. Ngesikhathi sokuvivinya umzimba ukushaya kwenhliziyo yakho kuzokwenyuka kuze kufike ekusebenzeni okuphezulu, phansi ngesikhathi sekhefu elifushane bese ubuyela entabeni. Lokhu kuqeqeshwa kwesikhawu okuphezulu kuvumela imizuzu engama-40 kuye kwengu-60 ukufeza imiphumela enjalo ekunciphiseni isisindo, ngeke uthole nokusebenza ejimini amahora amaningi.

Isifundo sinamathele esimisweni, okubandakanya izinsuku ezi-6 zokuqeqeshwa nosuku olungu-1 lokuphumula. Futhi kanye ngesonto ulinde ukuvuselela ukuqeqeshwa kweCardio Recovery (noma iMax Recovery kwesesibili), okungasindi njengamanye amakilasi.

Sibutsetelo sakho konke ukusebenza okudumile kukaShaun T.

Uhlelo lwe-Insanity lungahlukaniswa izingxenye ezintathu:

  • Inyanga yokuqala ukusebenzisa kwakho kudlule imizuzu engama-30-40, kepha emizuzwini engu-5 yokuqala ufuna ukuyeka umsebenzi. Bhele, ngesonto elizayo kuzoba lula. Ngemuva kwenyanga uzokhohlwa ukuthi kuphelile ngemizuzu yokuqala yokuzivocavoca.
  • Ngemuva kwamasonto amane, ingxenye yokuqala uzothola ukuzilolonga kwezinsuku eziyi-4 iCore Cardio neBhalance, ezokulungiselela ukuthengiselana kwangempela - inyanga yesibili.
  • Ngemuva kwamaviki ama-5 usulinde ukuzivocavoca kwe-Insanity okuthathe imizuzu engama-50-60. Kuzoba nzima kakhulu, kweqise ngokweqile futhi kube ne-crazier kunakuqala.

Ngaphambi kokwenza ubuhlanya yenza ukuhlolwa kweFit (ividiyo enaye efakiwe esifundweni) bese ubhala phansi imiphumela. Ngemuva kwezinyanga ezi-2, uzomangala ngempela ngentuthuko yakho! Futhi uqonde ukuthi uqine kanjani.

Amathiphu alabo abafuna ukwenza i-Insanity (Insanity)

  1. Khumbula ukuthi ukuzivocavoca ngendlela efanele KUBALULEKE kakhulu kunejubane.
  2. Bandakanya kuphela amateki!
  3. Iya kancane uma uzizwa ukuthi awukwazi ukugcina isivinini somqeqeshi wethagethi.
  4. Ngesikhathi sokuzivocavoca, phuza amanzi amaningi.
  5. Zama ukunamathela ekudleni okufanele.
  6. Ungazibophezeli ukwenza lo msebenzi uma uzwa ukuthi leli akulona izinga lakho.
  7. Njengokulungiselela, ungazama uhlelo Gxila ku-T25 kusuka kuShaun T..

Ubuhle nobubi be-Insanity Workout (Insanity)

Qaphela: uma ususivele usesigabeni seFit-test unezinkinga ngokuzivocavoca umzimba, kuhle ucabange ukuthi uzokwazi yini ukumelana nayo yonke inkambo. Okokuqala, ungakhetha ukuzivocavoca okulula kakhulu. Isibonelo, buka iqoqo lethu lamavidiyo ukusebenzisa kwe-cardio lokwehlisa isisindo kusuka ku-Popsugar.

Izinzuzo Zokusangana

  • Uqinisekisiwe ukunciphisa isisindo. Imithwalo enjalo ngokuhlukile futhi ayikwazi ukuba njalo.
  • Ukukhuthazela kwakho kuzokhula kusuka emsebenzini kuya emsebenzini. Ngemuva kwamasonto ambalwa no-Insanity kuzokwenza ukhohlwe nge-adilkah ezitebhisini.
  • Uzoqeqesha futhi uthuthukise imisipha yenhliziyo. Isistimu yenhliziyo nemithambo enempilo - isihluthulelo sempilo yakho ende.
  • Ukuvivinya umzimba ngakunye okuphelile kuzokulethela ukwaneliseka okukhulu. Yebo, noma kunjalo, njalo ukubhekana nolunye lwezinhlelo eziyinkimbinkimbi kunazo zonke ezikhona namuhla - akukho lutho ongazidumisa ngalo.
  • Ukuhlanya ukuqeqeshwa kwesikhawu esiphakeme kakhulu, ngakho-ke kuyindlela ephumelelayo yokususa isisindo esiningi nokwakha ukukhululeka komzimba.
  • Ngemuva kokuphothula isifundo se-Insanity uzokuqonda lokho noma yikuphi ukuqeqeshwa ozoba khona ehlombe. Lowo muzwa lapho ubona ukuthi umzimba wakho ungenza noma yini.
  • Uhlelo seluvele luhunyushelwe olimini lwesiRussia!

Nebubi Of Insanity

  • Inani elikhulu lokweqa linikeza ukucindezeleka okuningi kumajoyini amadolo.
  • Akunconyelwe abantu abanezinhliziyo ezibuthakathaka. Futhi ngokuvamile nginezempilo ebuthakathaka, kufanele ngithi.
  • Abanye ochwepheshe bayangabaza ukusebenza kwe-Insanity. Bathi uzoqeqesha ukukhuthazela kwakho, kepha ngokwenyama ngeke uqine, ngoba ukuqeqeshwa okunjalo kuyakhuthaza ukulahleka kwemisipha.
Ukuhlanya - Ukuguqulwa komzimba ezinsukwini ezingama-60 (1 kwezingu-2)

Zilungiselele ukuzizwa ukhathele futhi ukhathele, lolu hlobo lwe ukujwayela umzimba ukucindezeleka. Uzokwenza obekungakaze kwenziwe ngaphambili, ngakho-ke “ulamula okhanyisiwe” cishe uqinisekisiwe. Kokukodwa akungabazeki ukuthi isibalo sakho sizoguqulwa. Uma ubazi ubuhlanya, ungazama uhlelo oluyinkimbinkimbi kakhulu lukaShaun T. - Insanity Max 30.

shiya impendulo