Zonse Zokhudza Kuchita Misala
Zamkati
- Kuchita misala
- Momwe mungakonzekerere
- Zomwe zimagwira ntchito
- Chifukwa chake anthu amakonda
- Zomwe kafukufukuyu wanena
- Nthawi yoyenera kupewa
- Kutenga
Kuchita masewera olimbitsa thupi a Insanity ndi pulogalamu yotsogola kwambiri. Zimaphatikizapo zolimbitsa thupi zolimbitsa thupi komanso nthawi yayitali yophunzitsira. Kuchita misala kumachitika mphindi 20 mpaka 60 nthawi, masiku 6 pasabata masiku 60.
Kuchita misala kumapangidwa ndi Beachbody ndikutsogoleredwa ndi Shaun T.Ntchitoyi imawerengedwa kuti ndi yolimba ndipo imangolimbikitsidwa kwa omwe ali ndi gawo loyambira lolimbitsa thupi.
Ngati mukufuna kuyesa pulogalamu ya Insanity, lankhulani ndi dokotala wanu. Amatha kukuthandizani kudziwa ngati kulimbitsa thupi kumeneku ndi kotetezeka kwa inu.
Kuchita misala
Dongosolo loyambirira la Insanity limaphatikizapo zolimbitsa thupi zingapo. Mukalembetsa pulogalamuyi, mupeza kalendala yomwe imafotokoza izi:
| Dzina la kulimbitsa thupi | Zambiri | Kutalika kwa kulimbitsa thupi |
|---|---|---|
| Mayeso Oyenerera | Masewera olimbitsa thupi kuti mudziwe ngati muli ndi thanzi labwino | Mphindi 30 |
| Plyometrics Cardio Dera | Cardio ndi kutsika kwa thupi plyometrics dera | Mphindi 40 |
| Mphamvu ya Cardio ndi Kutsutsana | Maphunziro olimbitsa thupi apamwamba komanso dera lama cardio | Mphindi 40 |
| Cardio Woyera | Nthawi za Cardio | Mphindi 40 |
| Cardio ABS | Kutsegula m'mimba | Mphindi 20 |
| Kuchira | Kuchita masewera olimbitsa thupi ndikutambasula | Mphindi 35 |
| Max imeneyi Dera | Dongosolo lalikulu lakanthawi | Mphindi 60 |
| Nthawi ya Max Plyo | Kulimbitsa thupi kwa plyometric ndi kuyenda kwamagetsi | Mphindi 55 |
| Zowonjezera Max Cardio | Cardio dera | Mphindi 50 |
| Kubwezeretsa Max | Kubwezeretsanso kulimbitsa thupi komanso kutambasula | Mphindi 50 |
| Core Cardio ndi Balance | Kulimbitsa thupi kwa cardio kochitika pakati pa mwezi umodzi ndi iwiri ya pulogalamuyi | Mphindi 40 |
| Achangu ndi aukali | Mtundu wofulumira wazolimbitsa thupi wa mphindi 45 | Mphindi 20 |
Palinso zochotseka za pulogalamu yoyambirira ya Insanity, kuphatikiza Insanity Max 30 yotsogola kwambiri. Insanity Max 30 imachitika masiku 30 okha.
Palinso pulogalamu yotchedwa Insanity: The Asylum. Izi zimagulitsidwa ngati pulogalamu yolemetsa. Amanena kuti ophunzira amatentha makilogalamu mpaka 1,000 pakalasi.
Momwe mungakonzekerere
Ndikofunika kukhala ndi gawo lolimbitsa thupi musanayambe masewera olimbitsa thupi a Insanity. Kuti mukulitse kulimbitsa thupi kwanu, chitani zotsatirazi kwa milungu ingapo kapena miyezi, kutengera mulingo womwe mukuyambira:
- Zochita za aerobic: Yesani kuthamanga, kusambira, kapena kupalasa njinga.
- Kulimbitsa mphamvu: Gwiritsani ntchito zolemera ndikuchita zolimbitsa thupi.
- Onjezani kusinthasintha: Ndi yoga, tai chi, kapena pulogalamu yokhazikika.
- Kuchita masewera olimbitsa thupi: Limbikitsani mphamvu yapakati.
- Zojambula: Yesani pullups, situps, lunges, ndi pushups.
Ngati simukudziwa komwe mungayambire, mutha kufunsa thandizo la mphunzitsi wanu yemwe angakupangitseni pulogalamu yolimbitsa thupi.
Zomwe zimagwira ntchito
Kugwiritsa ntchito kwamisala ndi pulogalamu yathunthu. Thupi lolemera komanso lolemera kwambiri limaphatikizapo maphunziro a mtima ndi mphamvu. Mukamachita zolimbitsa thupizi, mugwira ntchito yamagulu otsatirawa:
- m'mimba
- mikono
- mapewa
- chifuwa
- miyendo
- ziphuphu
Ntchito za Insanity makamaka zimakhala zolimbitsa thupi. Mutha kugwira ntchito abs, mikono, ndi mapewa posuntha kamodzi.
Pali makanema ochepa omwe amafotokoza za thupi limodzi, monga m'mimba. Koma zolimbitsa izi nthawi zambiri zimachitika kuphatikiza pa kulimbitsa thupi kwina kapena kwakanthawi. Tsatirani kalendala ya pulogalamuyi kuti mupeze malangizo apadera.
Chifukwa chake anthu amakonda
Kulimbitsa thupi kwa Insanity kudatchuka atatulutsidwa mu 2009. Anthu ambiri amakonda izi pazifukwa izi:
- zosankha
- palibe zida zofunikira
- chovuta
Ogwiritsa ntchito zolimbitsa thupi adazikonda chifukwa ndizosiyana ndi pulogalamu ya P90X, yomwe imafunikira pullup bar, dumbbell set, magulu olimbana, ndi zina zambiri. Komabe, kulimbitsa thupi kwa Insanity sikunafune zida. Pulogalamu yonseyi yachitika kwathunthu pogwiritsa ntchito zolimbitsa thupi.
Kukula kwa masewera olimbitsa thupi kumakondweretsanso anthu ambiri omwe amakonda kugwira ntchito molimbika ndikuwona zotsatira zachangu pantchito yawo.
Zomwe kafukufukuyu wanena
Tidayang'ana zotsatira za mapulogalamu owopsa monga Insanity Workout, CrossFit, ndi ena, ndikuyesera kudziwa ngati kulimbitsa thupi kumeneku kuli kotetezeka.
Ofufuzawa adapeza kuti kuchita misala kumakhala ndi vuto lofanana ndi kunyamula ndi zina zosangalatsa.
Koma ofufuza apezanso kuti kulimbitsa thupi kotereku kumayika kupsinjika kwakuthupi. Izi zitha kukhala zowopsa kwa munthu yemwe ali ndi thanzi labwino, yemwe alibe mawonekedwe athanzi, kapena amene wavulala pamanofu.
Kuwunikiranso komweku kunapezanso kuti kulimbitsa thupi kwa Insanity sikunathandize kwenikweni pakulimbitsa thupi kapena mawonekedwe a omwe akutenga nawo mbali. Koma ofufuza ananenanso kuti maphunziro ena amafunika.
Kuyang'ana momwe zimakhudzira kuphunzira kwakanthawi kambiri ndikuwona kuti kumawotcha mafuta ochulukirapo kuposa kuphunzitsira mwamphamvu. Zikhozanso kuchepetsa mafuta m'thupi komanso m'chiuno mozungulira, malinga ndi a.
Chifukwa cha zotsatirazi zosakanikirana, maphunziro ena amafunikira kuti adziwe momwe ntchito ya Insanity imathandizira.
Nthawi yoyenera kupewa
Muyenera kupewa masewera olimbitsa thupi ngati:
- ndi oyamba kumene kapena atsopano kuchita masewera olimbitsa thupi
- khalani ndi matenda kapena thanzi
- khalani ndi zovuta zamagulu kapena zamagulu
- avulala kapena akumva kuwawa
- ali ndi pakati
Kutenga
Pakhala zochitika zingapo za Insanity zolimbitsa thupi kuyambira pomwe zidatulutsidwa mu 2009. Tsopano, mutha kupeza makanema ndi mapulogalamu ambiri pa intaneti.
Ngati mukufuna kutsatira pulogalamu inayake yomwe ingachitike kunyumba, mutha kusangalala ndi kulimbitsa thupi kwa Insanity. Kulimbitsa thupi sikubwera popanda chiopsezo chovulala, komabe.
Onetsetsani kuti mukutentha ndi kuziziritsa musanayambe kuchita masewera olimbitsa thupi a Insanity. Imwani madzi ambiri mukamazichita, inunso. Ndipo nthawi zonse muwonane ndi dokotala musanayese zolimbitsa thupi zamtunduwu.
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