Asylum uye Asylum 2.0: kuenderera kwepamberi Kupenga kubva kuna Shaun T.

Mushure mekukurumbira kunoshamisa kwechirongwa cheInsanity, Musiki waro, Shaun T anosarudza kusimudza bhawa. Muna 2011 akaburitsa Workout yeAsylum iyo yauchazokwanisa kuita kuti muviri wako uve wakakwana.

Tsananguro yehurongwa Asylum

Avo vakadzidzira neIpenga, vanoziva kuti Shaun T haana kujaira kukanda mazwi kumhepo. Uye kana akataura kuti iwe uchawana zvisingaiti zvakanyanya kurovedza muviri, saka zviri nani kutenda mushoko. Asylum haina kugadzirirwa vatangi, vepakati uye kunyangwe vemberi mukusimba. Chirongwa chakagadzirirwa avo vakapasa uye vakamirira Kupenga kuti kuenderere mberi. Kunyanya kuwedzera kuputika. Kana iwe uchida "kuchera zvakadzika", zvinoreva kuti iko kudzidziswa unenge uri pabendekete.

Nekudaro, chirongwa ichi chinotora kwemazuva makumi matatu, panguva iyo iwe yaunotenderera mashandiro manomwe. Iwe uri kumirira yekupedzisira-kunetsa uye zvachose zvitsva zviitwa Gadzirira kuita zvisina kumboitwa kare. Kusiyana neIpenga muAsylum yaisanganisira kurovedza muviri nekuwedzera kuramba, saka iwe uchavandudza yako kudzidziswa kwesimba uye nekushanda panzvimbo yemuviri uye mhasuru yemhando. Kune makirasi iwe unozoda zvinotevera zvishandiso: dumbbell (kana expander), svetuka tambo, rakasununguka bhendi, yakatwasuka bhaa uye akakosha masitepisi.

Kutaura chokwadi, iyi seti haisi yemunhu wese. Nekudaro, pasina manera, svetuka tambo, chin-up bar uye elastic masitepisi zvinokwanisika kuita. Iwe unogona kutsiva manera pane chaiyo kana chaiyo yekumaka, dhonza pabhawa kutsiva iyo yekuda yekudzoka neanodzora kana dumbbells. Izvo zvinoita zvakare kusvetuka pasina tambo, uye elastic band inoshandiswa chete muzvirongwa zviviri (inoratidzawo nzira iyo maekisesaizi asingashandise). Ehezve, zvirinani kuti zvirinani kuve neiyo yakazara seti yemidziyo, asi iwe unogona kuita mashoma midziyo pasina kupa zvibayiro zvemhando yekudzidzira.

Mukati meAsylum inosanganisira zvinotevera kurovedzwa:

  • Kurumidza & Agility (45 kwemaminitsi). Yakasimba cardio Workout iyo ichakubatsira iwe kukudziridza kugona uye nekumhanyisa kumhanya. Chirongwa mune yakanakisa tsika dzeIkupenga. Midziyo: manera, tambo.
  • Vertical Plyo (40 kwemaminitsi). Yakadzama plyometric kudzidziswa mune iko kusimbisa kuri pazasi. Yakawanda yakakwira kusvetuka, kurovedza muviri kunoda rakasununguka bhandi. Zvishandiso: svetuka tambo, manera, yakasununguka bhendi (sarudzo).
  • rubatsiro (25 kwemaminitsi). Chidzidzo chakasununguka pakutambanudza uye kuchinjika. Kudzidzira kamwechete pasvondo pachirongwa ichi, iwe unozonatsiridza kubatana kwako uye kusimbisa mhasuru. Zvishandiso: hazvidiwe.
  • simba (48 kwemaminitsi). Iko kudzidziswa kwesimba nezviyereso uye nemishonga. Unoda kuvaka muviri wakanaka? Saka iwe unofanirwa kushanda pakusimbisa mhasuru. Zvishandiso: dumbbells (expander), yakatwasuka bhaa.
  • Zuva reMutambo (60 kwemaminitsi). Natsiridza danho rekugadzirira kwako pamwe nenguva yekurovedza-kudzidziswa. Gadzirira kugadzikana kwesimba rinoshanda uye plyometric basa pamuviri wako. Zvishandiso: masitepisi, chin-up bar.
  • Kupfuuridza nguva (15 kwemaminitsi). Iyi vhidhiyo ipfupi iwe yaunogona kuwedzera kune chero Workout mukati mevhiki yeimwe chirongwa chemberi. Zvishandiso: svetuka tambo, manera, yakatwasuka bhaa.
  • Dzokera kuCore (43 kwemaminitsi). Neichi chiitwa iwe unozowana rakasimba tsandanyama corset, rakasimba zvidya uye magaro. Iwe unowana akawanda maekisesaizi ekushandisa ese mhasuru yemuviri wako. Zvishandiso: elastic band (sarudzo).
  • Athletic Performance Kuongorora (25 kwemaminitsi). Bhonasi kurovedza muviri kuti uone kugona kwako. Ronga zvaunogadzira, mushure mekuyedzwa kwemuviri usati uye mushure mekuitwa kwechirongwa. Zvishandiso: svetuka tambo, manera, yakatwasuka bhaa.

Kunyangwe pane tsananguro pfupi zvinogona kunzwisiswa nenzira iyo iwe unenge usiri nyore. Iwe uchazviita 6 nguva pasvondo nezuva rimwe chete rekuzorora. Kuti uwane kudzoreredza kwakanaka kwetsandanyama rimwe zuva pavhiki iwe unobhadhara uchitambanudza. Shaun T akagadzira yakasarudzika Workout khalenda, iyo yakapenda kuteedzana kweiyo vhidhiyo.

Tsananguro yechirongwa Asylum 2.0

Kana iyo Insanity Workout yainyanya kutarisana neeerobic kurovedza muviri uye kutsungirira kudzidziswa muAsylum cardio-mutoro watove wakabudirira kubudirira pamwe nesimba. Uye nyaya yechipiri yeAsylum Shaun T inoita kunyange kusimbisa zvakanyanya pamutoro wesimba. Anenge ese maekisesaizi echirongwa ichi anosanganisira masimba ekurovedza muviri, uye mamwe acho (Kumusoro Elite, Simba Legs, Kudzoka uye 6 Pack) kwechikamu chikuru chakanangana nekudzidziswa kwesimba.

Zvisinei, kuderera kwesimba hakukanganisike. Chirongwa Asylum 2.0 inongokodzera zvemberi uye kune avo vanofarira kudzidziswa muchinjikwa nzira. Makirasi echipiri-gore Asylum inoda kuti iwe upedze kusangana. Shaun T zvakare anotsvaga yakaoma yakasanganiswa kurovedza, ichiwedzera kusimba kwekudzidziswa.

Zvekudzidziswa Asylum 2.0 iwe unozoda zvese mimwe michina yekuwedzera: manera akakosha, svetuka tambo, yekudhonza-kumusoro bhaa, yakasungwa bhendi, dumbbells (kunyanya zviyereso zvakawanda). Panzvimbo pemabhero ekunyepedzera, unogona kushandisa iyo yekuwedzera, asi sekuratidzira kuratidza, kubata nemabhero ekunyepedzera anonyanya kugadzikana uye anoziva. Iwe unozodzidziswa pakarenda yakapera kwemazuva makumi matatu kana khalendari Hybrid, iyo inosanganisira kudzidziswa kweAsylum uye Asylum 30.

Mukati mehondo yechipiri inosanganisira zvinotevera kurovedza.

  • Agility Dzidziso (24 maminitsi). Muchirongwa ichi Shaun T demostriruet akakosha maficha ekurovedza muviri. Zvishandiso: masitepisi.
  • X Mudzidzisi (50 maminitsi). Yakanyanya aerobic-simba kudzidziswa kupisa mafuta. Zvishandiso: svetuka tambo, masitepisi, dumbbells (expander).
  • Kumusoro Elite (60 maminitsi). Simba rekusimbisa kusimbisa mhasuru dzemuviri wepamusoro nema dumbbells uye kuonda, kunyange zviitwa zve cardio zvinowanikwa pano. Zvishandiso: svetuka tambo, masitepisi, dumbbells (expander).
  • Kubva pashredder (21 min). Kudzidzira kuhukura pasi, izvo zvinokubatsira kushandira tsandanyama dzemudumbu uye musana. Zvishandiso: masitepisi.
  • Simba Makumbo (50 maminitsi). Muchikamu chekutanga chekudzidziswa chakamirira iwe kunyanya plyometric kurovedza, nepo chikamu chechipiri chiri kurovedza kuvaka simba. Zvishandiso: masitepisi, dumbbells (expander), elastic band (sarudzo).
  • Kudzoka uye 6 Pack (38 maminitsi). Simba kudzidziswa kumashure uye mhasuru system. Chikamu chikuru chechiitwa chiri pasi. Zvishandiso: svetuka tambo, dumbbells (expander), yakatwasuka bhaa (sarudzo), elastic band (sarudzo)
  • Championship + Fit Bvunzo (60 maminitsi). Yakadzama HIIT kudzidziswa, iyo inosanganisira masimbi uye plyometric mhando yekurodha, nekufananidza nechirongwa Game Zuva kubva kuAsylum 1. Zvishandiso: manera, dumbbells (expander), elastic band (sarudzo).
  • Kunze kwezuva Kutambanudza (30 maminitsi). Kutatamura muviri wese nenzira yekureruka. Zvishandiso: hazvidiwe.
  • Yakachena Kubata (23 maminitsi). Bhonasi cardio kudzidziswa nezvinhu zveeerobics, plyometric uye kurovedza kwekuyera uye plyometric. Zvishandiso: manera, tambo.

Chirongwa Asylum uye Asylum (Vhoriyamu 2) yakakwana kune wese munhu, ndiani anoda kurovedza zvakaoma. Ehezve, zvakanakisa kuti upfuure neiyo Insanity chirongwa, kuti uve wakagadzirira kunetseka kwakanyanya. Asi kana iwe uri muchimiro chakakura uye usingatyi madhiramu ezvidzidzo, mazhinji ekurovedza kubva mune dzino akateedzana uchave iwe Nekudaro, gadzirira DZAMISA PFUNGWA (chera zvakadzika).

Onawo: kuongororwa kwezvese kwakakurumbira mashandiro aShaun T.

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