Okubalulekile
Uchungechunge lwe-Insanity Workout, abenzi be-P90X, luhlola wonke umkhawulo we-cardio onokushisa okuphezulu okungu-10 nokuzichaza ngokuzenzekelayo. Ayikho imishini edingekayo futhi kunezinhlobonhlobo zezimoto ze-cardio, ezivela emagumbini kanye nebhola eligijimelayo ukuze kuqhume amajack nokuzibulala. Amabalazwe we-schedule aphuma ngezinsuku ezingu-60 zokusebenza okuqhubekayo okuphuthumayo futhi isilinganiso sokusebenza-sokuphumula (imizuzu emithathu, imizuzwana engu-30 ukuphumula) kukugcina endaweni ye-anaerobic ngeningi lezinhlelo zokusebenza, okwenza lokhu kube uchungechunge oluzobheka izivivinyo ezihlangene abafuna ukufaka imingcele yabo.
Okuyisisekelo
Igama lale chungechunge lokusebenzela, Insanity, lisho konke. Lolu hlelo lwezinsuku ezingu-60 lwe-cardio-based lufaka phakathi ama-DVD wokuzivocavoca anomgomo owodwa engqondweni: Ukukhahlela umthamo wakho ngokuqeqeshwa okuphakanyisiwe kwe-aerobic ne- anaerobic . Ukuze kufeze lokho, eziningi zokusebenza zilandela ifomula eyisisekelo efanayo: Ukuzivocavoca okuphezulu kwamaminithi amathathu, kulandelwa imizuzwana engu-30 yokuphumula, okungeyona isikhathi esanele sokuthola. Lesi sikhathi esifushane sokuphumula esihlangene nokuzivocavoca okuphakeme kakhulu kwenza kube nokusebenza okunzima kakhulu okusheshayo okukugubha kuwe.
Uhlelo luhlanganisa uhlelo lokudla oluyisisekelo (olungabukezwa) kanye nokubala kwekhalenda kuhlelo lwakho lwezinsuku ezingu-60, okufaka amasonto amathathu ngokuphakama okukhulu (ukusebenza kuhlelwe nsuku zonke ngaphandle kwe-1) kulandelwa isonto lokusebenza okubuyiselwayo.
Uhlelo
Ngezinsuku ezingu-30 zokuqala , usebenza kuze kufike ku- 6 cardio ukusebenza ngeviki, ngamunye ngokugxila okuhlukile - i- Plyometrics , amandla nokumelana, i-cardio ehlanzekile kanye nezifunda kanye nokusebenza okuyisisekelo kanye.
Izinsuku ezingu-30 zokugcina zilandela isimiso esifanayo, kepha ukusebenza kwakho kwanda kokubili isikhathi namandla. Nakuba zibandakanya ukuzivocavoca okuhlukene, eziningi zokusebenza zilandela ifomethi efanayo: 3 kuya ku-5 umzimba wokuzivocavoca ophezulu emgqeni imizuzu engu-3, ukuphumula imizuzwana engu-30 bese uphinda uchungechunge ngezikhathi ezintathu, usebenza kanzima njalo.
Ukusebenza kuholwa nguShaun T, umfundisi oyisisindo nesishukumisayo futhi kukhona i-gym ephelele yokuzivocavoca lapho eqhubekela phambili endleleni. Nakuba konke kulungele kakhulu, bathatha amakhefu kulo lonke umsebenzi wokusebenza ngoba awusiye owodwa okhwehlela amaphaphu.
Ukusebenza
Uma ungathandi ukuvivinya umzimba okuphezulu noma ukushaya emoyeni, ngeke ube ngumdlali walezi zisebenzi. Ukuzivocavoca okuqondile futhi kwezemidlalo, okudingayo akukho imishini futhi uzobona abaningi babo, njengezimpumputhe, ama-burpe kanye nokuzibulala. Kukhona izinyathelo eziyingqayizivele kanye - izigqoko zangasese, ama-pushups ahlangene nama-jack jacks, nokunye okuningi. Kulukhuni ukukholelwa ukuthi umuntu angakwazi ukuphakama kakhulu , ukuzivivinya kombulali ongekho imishini edingekayo, kodwa bakwazi ukukwenza. Ama-DVD afaka:
- Hlola ukuhlolwa okujulile kwe-Deep Deep - Uyazi ukuthi ukuqeqeshwa kuyoba nzima uma kudingeka wenze ukuvivinya umzimba ngaphambi kokuzama. I-Fit Test ikunika ukunambitheka kwalokho okuzofika ngokuzivocavoca kakhulu okufana nokuqhaqhaza ukukhishwa kwezinguquko, ama-plyo jacks, amadolo wamandla, ukujula kwamandla kanye nama-burpees. Wenza okuningi ngangokunokwenzeka ngomzuzu owodwa futhi, ngokubonga, umzuzu wokuphumula phakathi kokuzivocavoca. Ukuhlolwa okulinganayo kungamaminithi angaba ngu-30 ubude, kodwa ukuvivinya umzimba konke kuyedwa.
- I-Plyometric Circuit Circuit - Lo msebenzi wokugcina amaminithi angu-40 ungase ubonakale ufushane, kodwa sekude isikhathi eside ukukhipha isisindo ngokuhamba okuqhuma njengezigameko zamandla, ukuqhuma kwezulu, ukuqhuma kwamapuphu kanye nabagibeli bezintaba . Kukhona umzuzu okhuni wamaminithi angu-10 ofudumalayo, ukuthungwa kwamaminithi angu-5 bese kuthi imizuzu engaba ngu-20 ngezikhathi - imizuzu emi-3 ngokuphakama okukhulu kulandelwe imizuzwana engu-30 yokuphumula.
- I-Cardio Power & Resistance - Lo msebenzi wokugcina amaminithi angu-40 uzizwa ufana nomjikelezo we-plyo cardio futhi - Unomthamo ofanayo, kodwa ngokuzivocavoca okuhlukene futhi ugxile ekukhuthazeleni kwemisipha. Ezinye izinyathelo zihlanganisa amandla okugwedla ama-squats, ukukhahlela ama-squat, amaphuphu amahlombe, ama-dips, izimpukane ezikhukhumezayo nokuhamba ngamapushups.
- Ukubuyiswa kwe-Cardio & Ukubuyiswa Kwama Max - Awekho i-cardio lapha, kodwa kunezinselelo eziningi futhi zihlukahluka ngokuxuba kwamapulangwe, izikwele, amaphaphu, amaphuzu kanye nokwelula.
- I-Cardio ehlanzekile - Lo mdlalo unemizuzu engama-40 yesihogo ... i-cardio engenakho ukuphumula. Uhamba ngemva kokuhamba njengokuzibulala kokuzibulala, ukukhishwa kwamandla, ukugoma kwamandla kanye ne-frog iyaqhuma ngaphandle kwekhefu. Ngisho nezivivinyo zevidiyo zibukeka zilungele ukwehla.
- I-Cardio Abs - Lo msebenzi wokugcina imizuzu engu-20 uqala nge- cardio ephezulu futhi uphela ngezinyathelo zomzimba. Ubambe isikhundla esifanayo (i-v-sit) ngenani lezinhlobonhlobo ezilandelwe umlenze uphakamisa, amapulangwe nokuningi.
- I-Cardio & I-Balance ye-Core - Lokhu kuvuselela okufake ukuhlanganisa kufaka uchungechunge lwezinyathelo zomzimba ze- cardio eziba nzima ngokulandelwa ukuma okuyisisekelo kanye nezimo zokugqoka ezifana nokuphakama kwamadolo , izandiso nezandla.
- Isijikelezo se-Max Interval - Phakathi nenyanga yesibili, ukusebenza kwakho kugxuma kumaminithi angu-60, ngokulandela ifomethi ejwayelekile, kodwa ngezinyathelo ezinzima ezifana namagundane ohlangothini, ama-packs , ama-plyo amaphaphu nokuningi. Ukukhathala kugxila ngokushesha kulo mdlalo, kodwa ukugqoka i-monitor rate ye-heart kungakusiza ukuphatha amandla akho.
- I-Max Interval Plyo - Ngesikhathi owenza kule minada engu-60 ye-cardio extravaganza, uzoqala ukubuza umqondo wakho. Ulandela ifomethi efanayo, kodwa lokhu okuphathelene ne-plyometrics, okusho ukuthi wenza ama-pushups ambalwa, amanqamuzana nemigomo eyisisekelo.
- Ukukhishwa kwe-Max Cardio - Lokhu okushiwo yi-non-stop cardio (okusho ukuthi yonke i-cardio, ayikho ikhefu) kungenzeka ukuthi yinkimbinkimbi kunakho konke okuvela ekukhatulweni komshini nokuphambana nokuzibulala nokuzibamba ngamapulangwe.
Izinzuzo
- Uhlelo oluhlelwe kahle - Lolu hlelo luhlelwe wena, ugcwalise ngekhalenda yezinhlelo zakho ezihleliwe, okwenza lokhu kube yi-snap yokulandela (uma kungenjalo ukwenza ngempela).
- Okuphumelelayo - Lezi zisebenzi zishisa ama-khalori amaningi enokuqeqeshwa okuphezulu okuphakathi kwesikhashana eklanyelwe ukucindezela imingcele yakho. Uthola okuningi kwenziwa esikhathini esifushane.
- Kulula ukulandela - Ukusebenza akulula, kodwa iningi lezinyathelo liqondile futhi lidlala ngaphandle kokuqasha noma imishini yokukhathazeka ngayo.
I-Cons
- Ezibizayo - Ngezingu- dollar ayi-120, nakanjani lokhu kutshalwa isikhathi eside.
- Impact High - Iningi lemikhuba yokuzivocavoca yethonya eliphakeme futhi likhulu futhi ngenkathi uShaun T egcizelela ukuphepha nesimo esihle, kukhona ingozi yokukhathazeka nokulimala.
- Ukuphindaphinda - Ukusebenza kunemisebenzi ehlukene, kodwa iningi labo lilandela ifomethi efanayo. Ukusebenzisa uhlobo olufanayo lokusebenza usuku nosuku kungenza kube nzima.
- Akukho Ukuqeqesha Amandla - Lokhu, ngencazelo, uhlelo lwe-cardio-based kodwa uhlelo oluphelele kufanele luhlanganise ukuqeqeshwa kwamandla , into okumele uyenze ngokwakho. Lokhu akulula nge-cardio enamandla kakhulu ukuze alulame.
Ngokubanzi, uchungechunge lokuzikhandla lwe-Insanity lunikeza izinhlobo eziyinselele zokusebenza okunzima, okuzokwenza kube nzima kumqeqeshi owaziwayo ofuna ukuthatha ukuqeqeshwa kwe-cardio ezingeni elilandelayo. Ukusebenza kungakhohlisa. Ngangivame ukuzwa sengathi ngisebenza ngokulinganisela kanzima emaminithini angu-20 noma ngaphezulu, kuphela ukuthi ukukhathala kugweme kanzima phakathi kokusebenza. Kodwa-ke, uma ungakwazi ukuqapha futhi ujabulele ukucindezelwa, uchungechunge lwe-Insanity lungase lube yisinqumo esihle kuwe.