Zvese Nezve Kupenga Workout
Zvemukati
- Kupenga kurovedza muviri
- Kugadzirira sei
- Izvo zvinoshanda
- Nei vanhu vachizvida
- Zvinotaurwa neongororo
- Nguva yekudzivirira
- Kutora
Iyo Insanity Workout chirongwa chemberi chekurovedza muviri. Inosanganisira kurovedza muviri uye kurovedza muviri kwakasimba. Kupenga kushanda kunoitwa maminetsi makumi maviri kusvika makumi matanhatu panguva, mazuva matanhatu pavhiki kwemazuva makumi matanhatu.
Kupenga kwekushanda kunogadzirwa neBlackbody uye inotungamirwa nemudzidzisi wemuviri Shaun T.Aya ekurovedza muviri anoonekwa seakanyanya uye anowanzo kurairwa chete kune vatori vechikamu avo vatove nenhanho yekutanga yehutano.
Kana iwe uchifarira kuyedza iyo Insanity chirongwa, taura nachiremba wako. Ivo vanogona kukubatsira iwe kuona kana uku kusimba kwehutano kwakachengeteka kwauri.
Kupenga kurovedza muviri
Iyo yekutanga Insanity chirongwa inosanganisira akati wandei kurovedzwa. Paunosaina kuchirongwa ichi, iwe unowana iyo khalendari iyo inotsanangura izvi zvekudzidzira.
| Workout zita | Nhoroondo | Kureba kwekurovedza muviri |
|---|---|---|
| Kukodzera Bvunzo | Base Workout kuti uone huwandu hwako hwehutano | Maminitsi makumi matatu |
| Plyometrics Cardio Dunhu | Cardio uye yepasi muviri plyometrics wedunhu | Maminitsi makumi mana |
| Cardio Simba uye Kuramba | Yekumusoro muviri simba rekudzidziswa uye cardio redunhu | Maminitsi makumi mana |
| Yakachena Cardio | Nguva dzeCardio | Maminitsi makumi mana |
| Cardio Abs | Kubata mudumbu | Maminitsi makumi maviri |
| Kudzorera | Yekudzidzira kudzidzira uye kutambanudza | Maminetsi makumi matatu |
| Max penguva Dunhu | Yakakura yenguva wedunhu | Maminitsi makumi matanhatu |
| Max penguva Plyo | Gumbo plyometric Workout uye simba rinofamba | Maminitsi makumi mashanu |
| Max Cardio Kugadzirisa | Cardio redunhu | Maminitsi makumi mashanu |
| Max Kudzoreredza | Kudzoreredza Workout uye anotambanudza | Maminitsi makumi mashanu |
| Core Cardio uye Balance | Iko cardio Workout yakaitwa pakati pemwedzi wekutanga uye maviri echirongwa | Maminitsi makumi mana |
| Kurumidza uye Hasha | Iyo inokurumidza vhezheni yenguva dzose 45-maminetsi ekurovedza muviri | Maminitsi makumi maviri |
Kune mamwe zvakare ma spin-offs epakutanga Insanity chirongwa, kusanganisira iyo yakanyanya kumberi Insanity Max 30. Iyo Insanity Max 30 inoitwa kwemazuva makumi matatu chete.
Kune zvakare chirongwa chinonzi Insanity: The Asylum. Izvi zvinotengeswa sehurongwa hwekurema-kurasikirwa. Inoti vatori vechikamu vanopisa anosvika chiuru macalorie mukirasi.
Kugadzirira sei
Izvo zvakakosha kuti uve nehuremu hwekutanga wehutano usati watanga iyo Insanity Workout. Kuti uwedzere hutano hwako, ita zvinotevera zviitwa kwemavhiki kana mwedzi yakati wandei, zvichienderana nedanho rauri kutanga kubva:
- Aerobic kurovedza: Edza kumhanya, kushambira, kana kuchovha bhasikoro.
- Simba kudzidzisa: Shandisa zviyero uye ita muviri wemuviri.
- Wedzera kuchinjika: Neyoga, tai chi, kana chirongwa chenguva dzose yekutambanudza.
- Kubata muviri kwemimba: Vaka simba repakati.
- Calisthenics: Edza pullups, situps, mapapu, uye pushups.
Kana usina chokwadi pekutangira, unogona kukumbira rubatsiro rwemudzidzisi wega anozivikanwa uyo anogona kugadzira chirongwa chemuviri chakakodzerwa newe.
Izvo zvinoshanda
Iwo Insanity Workouts chirongwa chakazara-chemuviri. Kurema kwemuviri uye kukwirira kwakasimba kunosanganisira zvese cardio uye kudzidziswa kwesimba. Paunenge uchiita iko kurovedzwa, iwe unozoshanda anotevera mhasuru mapoka:
- dumbu
- maoko
- mapepa
- chipfuva
- makumbo
- glutes
Iko Kupenga kushanda kunowanzo kuve nekubatanidza kurovedza muviri. Iwe unogona kushanda iyo abs, maoko, uye mapfudzi mune kamwechete kufamba.
Kune mavhidhiyo mashoma akanangana nekutarisa imwe nzvimbo yemuviri, senge mimba. Asi izvi zvekurovedza zvinowanzoitwa mukuwedzera kune imwe cardio kana yekudzidzira nguva. Tevedza karenda yechirongwa kune chaiwo mirairo.
Nei vanhu vachizvida
Iyo Insanity Workout yakave yakakurumbira mushure mekunge yaburitswa muna 2009. Vanhu vazhinji vanozvifarira nezvikonzero zvinotevera:
- sarudzo
- hapana michina inodiwa
- kupokana
Vashandisi veFitness vakaifarira nekuti yaive imwe nzira yechirongwa cheP90X, icho chaida pullup bar, dumbbell set, mabhendi ekupikisa, nezvimwe. Iyo Insanity Workout, kune rimwe divi, yaisatoda zvekushandisa. Chirongwa chose chinoitwa zvizere uchishandisa muviri wemuviri.
Iko kusimba kwekurovedza muviri kunokwezvawo kune vanhu vazhinji vanofarira kushanda nesimba uye vachiona mhedzisiro inokurumidza kubva mukushanda kwavo.
Zvinotaurwa neongororo
A akatarisa pamhedzisiro yezvakanyanya mamiriro ekugadzirisa zvirongwa senge Insanity Workout, CrossFit, nevamwe, uye kuyedza kuona kana aya mashandiro akachengeteka.
Vatsvaguriri vakaona kuti Kupenga kushanda kune chiyero chakafanana chekukuvara sekusimudzira uye zvimwe zviitiko zvekuvaraidza.
Asi vaongorori vakaona zvakare kuti mhando idzi dzekurovedza dzinoisa kushushikana kwakawanda pamuviri. Izvi zvinogona kuve nenjodzi kune mumwe munhu ane hutano mamiriro, asina chimiro chakanaka chemuviri, kana ane mamwe mamhasuru emhasuru.
Kuongorora kumwe chete kwakawana zvakare kuti iyo Insanity Workout yakange iine zvishoma zvine zvazvinoita pakuvandudza kusimba kwemuviri kana kuumbwa kwemuviri kwevatori vechikamu. Asi vaongorori vakatiwo zvimwe zvidzidzo zvinodiwa.
A akatarisa zvinoitika pakukwirisa kwepakati-kwekudzidziswa uye akaona kuti inopisa yakakwira huwandu hwekirori pane kudzikamisa-kusimba kudzidziswa. Inogona zvakare kudzora mafuta emuviri uye chiuno chakakomberedza, zvinoenderana ne.
Nekuda kwemhedzisiro iyi yakavhenganiswa, zvimwe zvidzidzo zvinodiwa kuti uone kushanda kweInsanity Workout.
Nguva yekudzivirira
Iwe unofanirwa kudzivirira iyo Insanity Workout kana iwe:
- uri wekutanga kana mutsva kuita maekisesaizi
- rarama nehutano kana hutano mamiriro
- rarama nenyaya dzemapfupa kana dzekubatana
- vakakuvara kana kurwadziwa
- vane pamuviri
Kutora
Pakave paine akati wandei kutenderera-kweiyo Insanity Workout kubvira payakaburitswa muna 2009. Iye zvino, unogona kuwana akawanda akakwirira-epakati penguva yekudzidzira mavhidhiyo uye maapps pamhepo.
Kana iwe uri kutsvaga kutevedzera chaiyo chirongwa chinogona kuitwa pamba, iwe unogona kunakidzwa neInsanity Workout. Kudzidzira hakuuyi pasina njodzi yekukuvara, zvakadaro.
Ive neshuwa yekudziya uye kutonhorera pasi usati watanga iyo Insanity Workout. Inwa mvura yakawanda paunenge uchizviita, futi. Uye gara uchiona chiremba usati waedza iyi mhando yekunyanyisa kurovedza muviri.
Zvinyorwa Zvinonakidza
Shock
