Mukati
Focus T25 ndeimwe yeanonyanya kufarirwa zvirongwa zveimba kugwinya. Shaun T inopa yakaoma yemwedzi mitatu 25-mineti vhidhiyo yekupisa mafuta uye nekutaura muviri. Kugara uchirovedza muviri neFocus T25 kunokubatsira kurasikirwa nemuviri, kubvisa nzvimbo dzine dambudziko nekusimbisa mhasuru.
Ichi chirongwa chinosanganisira gumi neshanu dzakasiyana dzekurovedza muviri wese. Kwete hazvo kuti upinde muchirongwa ichi zvizere, unogona kusarudza mavhidhiyo ega ega uye uzviite pane yega chirongwa. Kuti iwe ugone kunzwisisa akasiyana emakirasi akakupa iwe tsananguro pfupi yezvese zvinoitwa kubva kuFocus T25.
Onawo: Tsananguro yakajairika yechirongwa Funga T25.
Tarisa T25 ine zvikamu zvitatu: alpha, Beta, Gamma. Chikamu chega chega chine basa racho. Ne alpha iwe unozotanga kudzikira uremu uye kugadzirira mimwe mitoro yakakomba. Beta inoratidza yakanyanya kukomba nhanho mitoro, kuti iwe ugone kufambira mberi uye kuumba yakatetepa chimiro. Gamma ichakubatsira iwe kusimbisa kubudirira uye nekuvandudza kusununguka kwemuviri.
Mumwe wevatori vechikamu cheiyo Focus T25 chirongwa chinoratidza shanduko yakapusa yezviitwa pasina kusvetuka. Kana iwe uri wekutanga kana iwe uchipesana mukuvhunduka, tinokukurudzira kuti umhanye isingaremi vhezheni:
Mukudzidzira kwakawanda Shawn anoisa zvinonzi "Chikamu chemoto". Izvi ndezvizvi: unodzokorora kurovedza muviri, asi uchimhanya zvakanyanya. Dzimwe nguva kupisa kwechikamu kunoitika kakati wandei pachidzidzo, uye dzimwe nguva chete pakupera kwekudzidziswa. Edza ino nguva kuti ushande nekukurumidza uye ita zvaunogona.
Tarisa T25: alpha (yekutanga nhanho)
Kugovera iko kurovedzwa kubva kuFocus T25 (alpha) haufanire kuda chero mimwe michina yekuwedzera. Makirasi muAlpha ari nyore uye akakodzera kune vese vanotanga uye ane ruzivo ruzivo mudzidzi.
1.Alfa Cardio (cardio-kudzidzira kurovedza muviri kwemhasuru toni)
Iyi nguva yenguva yekurovedza muviri, iyo inoshingairira inosanganisira mhasuru dzemudumbu, zvidya uye magaro. Chiitwa chega chega chinoenda kuburikidza nekugadziridzwa kwakawanda: iwe unotanga neyakareruka vhezheni uyezve chivhariso mune kumhanya uye amplitudekuomesa chiitwa. Homwe yemwoyo wako ichave iri kumusoro uye pasi, ichimanikidza muviri wako kupisa macalorie nemafuta. Pamuviri wauri kumirira kusvetuka neruoko rwekuberekesa, yakamira kukwira, kumwe kuchinjika kwegumbo, kumhanya nekukurumidza, kugara-UPS.
2.Kumhanya 1.0 (cardio-kudzidzisa kumhanya)
Speed 1.0 - kumwe kunopisa-mafuta kwekudzidzira kubva muchikamu chekutanga cheFocus T25. Asi iyo nhanho yekunetseka iri inodhura kupfuura Alpha Cardio. Muhafu yekutanga yechirongwa, iwe unozoshandisa imwe cardio kurovedza uye static mutoro. Muchikamu chechipiri chekirasi, pachave neakasimba "chikamu chemoto" kana iwe uri kuita maekisesaizi pasipidhi uye pasina kumira. Iwo maekisesaizi pachawo aive akananga, kazhinji achikurumidza kusvetuka uye zvinhu zve kickboxing.
3. Yese Muviri Wedunhu (aerobic-simba kudzidziswa kwemuviri wese)
Kupindirana kwekudzidzira pamwe nekuchinjanisa "yakamira" kurovedza uye kurovedza munzvimbo yeplank. Aya ndiwo makuru makirasi akaomarara, sezvo iko kuchinja kwakawanda kwenzvimbo dzemuviri kunowedzera kushushikana kwemuviri. Cardio kurovedza inotsiviwa nesimba, asi mwero unopisa mafuta iri panguva yese yekudzidzira. Iwe unosundira UPS, mapuranga, mapapu, kusvetuka kutenderedzwa ne90º.
4. Ab Nguva (yedumbu rakadzika uye mhasuru dzepakati)
Uku kurovedza kweFocus T25 kugadzira dumbu rakapetana uye muviri une toni. Iwe unozoshandura yepamusoro-soro pasi miitiro yeiyo abs uye cardio kurovedza kupisa mafuta padumbu. Zvikamu zveAb zvaunogona kuita chero munhu nazvo dumbu inzvimbo ine dambudziko yemuviri. Kune akati wandei marudzi eakajairwa uye epamberi emapuranga, Superman's, kusvetuka mune tambo, kumhanya, akasiyana makumbo anosimudza pane yekutsikirira yenzvimbo yekugara kana kurara pasi.
5. Lower Focus (yezvidya nemagaro)
Kana iwe uchida kupisa mafuta pazvidya nemagaro, funga nezve chirongwa cheZasi Focus. Inobatanidza kushanda pane kurovedza muviri kudonhedza mhasuru dzemuviri wepasi uye cardio kurovedza kupisa mafuta uye kubvisa nzvimbo dzedambudziko muchiuno. Sean achakubatsira simbisa magaro uye kudzikisa huwandu hwezvidya. Iwe unozokwikwidza, mapapu, kuuraya, kusvetuka uye kurovera kurovera matumbu ako.
Tarisa T25: Beta (wechipiri chikamu)
Kuita iko kurovedzwa kubva kuFocus T25 (Beta) iwe inoda dumbbells kana chest expander (kunyangwe maviri chete mashandiro: Ript Dunhu uye Kumusoro Tarisa). Muchikamu chino wakapa makwikwi akaomarara kupfuura alpha.
1.Core Cardio (cardio-kudzidzira kurovedza muviri kwemhasuru toni)
Uku ndiko kuita cardio kurovedza muviri kurovedza muviri kune muviri wese. Usavhiringidzike nezita rechirongwa: musimboti mhasuru, hongu, tora chikamu mukuitwa kwechirongwa ichi, asi hapana kusimbisa kushoma pazvidya nemagaro. Pese paunodzidziswa iwe unowana huwandu hukuru hwemapapu, kusvetuka uye squats, uye mukupedzisa - iyo inesimba puranga uye dandemutande kurovedza muviri.
2.Kumhanya 2.0 (cardio-kudzidzisa kumhanya)
Speed 2.0 yakanyanya kuomarara kupfuura chikamu Kumhanya kweAlpha. Kurovedza kunomhanya isingamiri nekumhanya chaizvo uye nekukurumidza kuchinja maitiro. Ese maekisesaizi akatwasuka pachawo akareruka, asi nekuda kwekumhanyisa kumhanya panopera chidzidzo chemaminetsi makumi maviri nemashanu unenge watadza kufema. Chirongwa ichi chinoitwa mumativi maviri, denderedzwa rega rega rine matatu matanho. Nedanho rega rega iwe unowedzera mukumhanya kwekuitwa kwemaekisesaizi.
3. Ript Circuit (aerobic-simba rekudzidzisa muviri wese)
Ript Circuit - iko Workout kubva kuFocus T25 yemapoka ese emhasuru. Iwe uchaita kurovedza muviri mudenderedzwa: kumusoro, pasi, dumbu, cardio. Iwe unozoda dumbbells anorema 1.5 kg uye pamusoro kana expander. Chiitwa chega chega chinotora mineti imwe, iwe uchawana iwo madenderedzwa matanhatu ezviitwa zvakasiyana zvemuviri wese, semuenzaniso, mapapu, bhenji Arnold, squat, simudza tsoka yakatwasuka gumbo, dumbbell deadlifts kumusana, mamwe mabhureki pagumbo rimwe.
4. Dynamic Core (yedumbu rakadzika uye mhasuru dzepakati)
Quality kushambadza kushambadza kwemisungo yepakati. Iwo ekutanga maminetsi gumi iwe wakamirira yakapusa cardio kurovedza iyo inokwidza kurova kwemoyo uye ichatanga maitiro ekuderedza uremu. Ipapo iwe unozoita yepasi miitiro yemisungo yepakati. Iwe wakamirira mapuranga, crunches, Superman, kusvetuka mune tambo. Chirongwa ichi chakafanana neiyo Ab Intervals kubva kuAlpha, asi yakaomarara danho.
5. Kumusoro Tarisa (kwemaoko, mapendekete uye kumashure)
Kurovedzwa kwakagadzirirwa kushanda chepamusoro muviri uchishandisa dumbbells (kana expander), iro simba remutoro riri pakati nepakati rakadzvanywa cardio kurovedza muviri. Uchasimbisa mhasuru dzemapfudzi, biceps, triceps, chifuva uye musana. Shawn anonyatso tsanangura hunyanzvi hwekuita maekisesaizi, saka ive shuwa kuteerera kune ake kuraira. Iwe wakamirira zvinotevera zviitwa: Push-UPS, kusimudza dumbbells ye biceps, dumbbell bhenji yekudhinda pamapfudzi, kubereka dumbbells akarara, pose tafura inodzosera kumashure tambo.
Tarisa T25: Gamma (wechitatu nhanho)
Chikamu cheGamma chingaite senge chiri nyore kwauri kupfuura iyo Beta, asi iwe unofanirwa kunzwisisa kuti ane mamwe matambudziko. Kana mwedzi miviri yekutanga uchishanda pakupisa mafuta, nepo iyo Gamma, iwe Ndichasimbisa mhasuru uye nekuvandudza nzvimbo. Kune imwechete chete inonzi Cardio-Workout - Speed 3.0.
1.Kumhanya 3.0 (cardio-kudzidzisa kumhanya)
Iyo yakanyanya kusimba cardio Workout yeseti yese yeFocus T25. Exercises shanduka nekukurumidza, saka iwe unofanirwa kuve wakazara wakazara pachirongwa chose. Kunyanya "kupisa" kuchaitika muhafu yepiri yekirasi, uko Shaun T akaisa pamwechete sarudzo dzinoverengeka mamwe mabhureki uye kusvetuka kune simba mune tambo. Mune yekupedzisira-maminetsi mashanu ekurovedza muviri akanyatso shanduka yega yega 5-10 masekondi, saka gadzirira kugadzira kukurumidza kumhanyakubata kusvika kuchikwata cheShawn.
2. Yakanyanya Circuit (aerobic-simba kurovedza muviri wese)
Dynamic simba kudzidziswa nezvinhu zve cardio. Ichi chirongwa chakanakira kupisa kwemafuta uye mhasuru toni. Iyo yakakwira simba mutengo wekurovedza muviri inokonzerwa nekuchinjika kwekumira uye yakatwasuka zviitwa. Iko kurovedza kunoitwa kwemineti imwe mushure meese mana maekisesaizi iwe unowana ipfupi "chikamu chekupisa". Nekudaro, chirongwa ichi chinotora 5 kutenderera kwakanyanya pamaminitsi mashanu. Iwe unozoita squats, pushups ye triceps, mamwe mabhureki ane dumbbells, yakatwasuka, Kumhanya, kushanduka kwegumbo, kufamba mune tambo.
3. Iyo Pyramid (aerobic-simba rekudzidzisa muviri wese)
Chimwe chiitiko chinopisa-mafuta, icho chinovakirwa pasimba rekurovedza kwemhasuru toni. Uchashanda pachikamu chepamusoro nechepasi chemuviri, pamwe nemamasuru akasununguka. Sean anopa kuita maekisesaizi pane mamiriro ekusimuka, hazvishamise kuti chirongwa ichi chinonzi Pyramid. Muchirongwa ichi takagadzirira zvinotevera zviitwa: mafiripisi, maputi epadivi, svetukira mupuranga, Push-UPS, bhenji yekudhinda triceps.
4. Kubvarura (kwemaoko, mapendekete uye musana)
Workout yemuviri wepamusoro, asi neakawanda simba rakakura mutorokupfuura muchikamu Beta. Iwe ucharamba uchishanda pane kusimba kwemhasuru dzemaoko, mapendekete uye musana, sekushora, iwe unogona kushandisa dumbbells kana chest chest expander. Iwo ekutanga maminetsi matatu iwe wakamirira Cardio Workout, uyezve simba zviitwa, kusanganisira akati wandei marudzi ePush-UPS.
5. Kutambanudza (kutambanudza - kwezvikamu zvese)
Kutambanudza Focus T25 ese matatu matanho. Sean anokupa iwe kamwe pasvondo kuti uite kumwe kutambanudza kusvika kupora uye kuzorodza mhasuru mushure mekurovedza muviri. Iwe uri kumirira zvese zvine simba uye zvimiro zvemuviri. Yakashandiswaonyakanyanya kutariswa inobhadharwa kutambanudza makumbo. Iwe uri kumirira kusanganisira masosi eyoga: yakadzika imbwa, hangaiwa pose, iyo tafura yekumira kati katsi pamwe nemapapu, squats uye kurereka.
In Focus T25 inosanganisira 15 yekurovedza muviri, munhu wese anogona kuwana pakati pavo chirongwa chakakodzera iwe pachako. Fat unopisa vhidhiyo Shaun T ichakubatsira iwe kurasikirwa uremu uye kuwana toni chimiro.
Onawo:
- Chirongwa Les Mills Kurwisa: tsananguro yakadzama yezvose zvinoshanda
- Gadzirisa Zvakanyanya neAumnumn Calabrese: tsananguro yakadzama yezvose zvekudzidzisa + mhinduro pachirongwa