The Bottom Line
IU Insanity Workout series, nevaiti veP90X, inotarisa chero cardio yega yega ine simba guru uye iwe pachako-yakatsanangura kushandiswa kwepenzi. Hapana mimwe midziyo inodiwa uye kune maruva akasiyana-siyana emhepo inotenderera, kubva kubhiri uye bhora rinomhanya kusvika kune jacks uye kuzviuraya. Purogiramu yacho inotarisa mazuva makumi matanhatu ekuwedzera kwekushanda kwenguva refu uye chiyero chebasa-re-rest (maminitsi matatu pamusoro, 30 seconds seconds) inokuchengetedza iwe mune anaerobic zone nokuda kwekushanda kwekushanda, zvichiita izvi zvinyorwa zvichange zvichitsvaga kuvhidzira maitiro avo vanoda kutsvaga miganhu yavo.
The Basics
Zita rekunyora kwemashoko aya, Insanity, rinotaura zvose. Iyi yezuva remazuva makumi matanhatu yemapurogiramu cardio-based inosanganisira 10 mavhidhiyo maDVD ane chinangwa chimwe mupfungwa: Kutamba chiuno chako nekukwirira kwepamusoro aerobic uye anaerobic nguva yekudzidzisa . Kusvikira pakupedzisira, zvizhinji zvekushanda zvinotevera zvakafanana zvakasarudzwa: High intensity exercises kwemaminitsi matatu, inoteverwa nemaminitsi makumi matatu ezororo, izvo zvisiri nguva yakakwana yekuwanazve. Iyi nguva pfupi yekudzosa yakabatanidzwa neyakadaro yakasimba yekuita muviri inoita kuti zvive zvakaoma zvikuru kushanda zvinokurumidza kukusimudzira.
Purogiramu inosanganisirawo chirongwa chekudya chekudya (kwete kuongorororwa) uye kukaronga kadhigiramu kunze kwemazuva emakumi matanhatu emazuva, iyo inosanganisira masvondo matatu panguva yakakwirira (basa rinorongwa zuva rose kunze kwe1) rinoteverwa nevhiki yekugadzirisa basa.
The Program
Kwemazuva makumi matatu ekutanga , iwe unokwana kusvika 6 cardio workouts pavhiki, mumwe nomumwe ane chinangwa chakasiyana - Plyometrics , simba uye kushorwa, pure cardio nematunhu pamwe chete nekushanda kwepamwechete zvakare.
Mazuva makumi matatu ekupedzisira anotevera purogiramu imwe chete, asi kushanda kwako kunowedzera munguva mbiri uye zvakasimba. Kunyange zvazvo zvinosanganisira maitiro akasiyana, zvizhinji zvekushanda zvinotevera maitiro akafanana: 3 kusvika ku5 kukwirira kwepamusoro maitiro mumutsara kwemaminitsi matatu, zorora kwemasekondi makumi matatu uye dzozodzokorora ruzivo rwezvikamu zvitatu, kushanda zvakaoma nguva imwe neimwe.
Kubasa kunotungamirirwa naShaun T, murayiridzi akasimba uye anokurudzira uye kune gym yakazadza zvekudzidzira iyo inofamba munzira. Kunyange zvazvo vose vakanyatsokodzera, vanotora mapurogiramu mukati mekushanda kuitira kuti iwe haisi iwe chete unokwidza mapapu.
The Workouts
Kana iwe usingadi hukuru hwekuita maitiro kana kuputika kwemhepo, iwe hauzovi fananidzo yemabasa aya. Kudzidzira kwakananga uye kutamba, kusingabatsiri midziyo uye iwe uchaziva vazhinji vavo, zvakadai sokukwira jacks, burpees uye kuzviuraya. Iko kune maitiro akasiyana-siyana pamwe chete - Majoka emakumbo, pushups akabatanidzwa nekumhanya jacks, frog jumps nezvimwe. Zvakaoma kutenda kuti mumwe munhu angauya neavo vakawanda kwazvo , maitiro ekuuraya asina mudziyo unoda, asi vakakwanisa kuzviita. MaDVD anosanganisira:
- Dzorera zvakadzama Fit Test - Iwe unoziva kubatidzira kunenge kwakaoma kana iwe uchifanira kuedza muedzo wehutano usati waedza. Iko Fit Test inokupa ruzivo rwezvichauya nekukwirira kwekudzidzira maitiro sekumhanya-shanduka kunokera, majacks e plyo, mabvi emagetsi, simba rinokwira uye mabhepe. Iwe unogona kuita zvakawanda sezvaunokwanisa muminiti imwe chete, nekutenda, miniti yekuzorora pakati pezvidzidzo. Izvo zvakaenzana kuedzwa inenge maminetsi makumi matatu, asi inofambisa zvese iri yoga.
- Plyometric Cardio Dunhu - Uyu mushonga wemaminitsi makumi mana unogona kunge wakaita shoma, asi yakareba zvakakwana kuti uite chigumbuso nemhepo inoputika sechikwata chechikwata, kuputika kwechikepe, pushups uye vanosimudza makomo . Kune dambudziko rakaoma remaminitsi gumi, maminitsi mashanu akatambanudza uye anenge anenge maminitsi makumi maviri emakiromita - maminitsi matatu pakakwirira zvakapfurikidza achiteverwa nemaminitsi makumi matatu ekuzorora.
- Cardio Power & Resistance - Iyi miviri yemaminitsi 40 inofanirwa kufanana ne plyo cardio circuit uye ndeyo - Iyo ine mhando imwe chete, asi ine maitiro akasiyana uye inotarisa musimba kutsungirira. Zvimwe zvinofamba zvinosanganisira simba rinokwidza squats, chikwata chinoputika, pushups yepfudzi, kuputika, kusvetuka kunokonzera uye kutsika pushups.
- Cardio Recovery & Max Recovery - Hapasina cardio pano, asi pane zvinetso zvakawanda uye zvakasiyana-siyana nekusanganiswa kwemapuranga, squats, mapapu, pushups uye kutambanudza.
- Pure Cardio - Ichi chikamu ndeche maminitsi makumi mana egehena ... er ... cardio pasina zororo. Iwe unofamba mushure mokunge uchinge wakafamba sekuzviuraya, kuzvipira kushandura, simba jacks uye frog inoputika pasina kuputika. Kunyange iyo vhidhiyo inoita seyakagadzirira kugadzika.
- Cardio Abs - Iyi yekugadzirira kwemaminitsi makumi maviri nemashanu inotanga nepamusoro-soro cardio uye inoguma nekokufamba. Iwe unobata chimiro chimwechete (a-v-sit) nokuda kwezvimwe zvakasiyana-siyana zvakatevedzwa negumbo rinomutsa, mapuranga nezvimwe.
- Core Cardio & Balance - Iyi yekudzidzira inosanganisira maitiro emakirini emoto anowedzera kuoma nekutevedzwa nekumira kwepamusoro uye kugadzirisa zvigaro zvakadai semakumbo emabvi , zvinowedzera uye ruoko rwunofamba.
- Max Interval Circuit - Mumwedzi wechipiri, kushanda kwako kunosvika kumaminitsi makumi matanhatu, zvichienderana nehutano hwakajairika, asi nemafambiro akaoma zvakadai semakumbo emakumbo , pushup jacks , plyo lunges nezvimwe. Kuneta kunokwidza nokukurumidza mubasa iri, asi kupfeka moyo wepamusoro ganda rinogona kukubatsira iwe kutarisira kushanda kwako.
- Max Interval Plyo - Nenguva yaunoita nayo iyi yemaminitsi makumi matanhatu emhepo, iwe unotanga kubvunza iwe pachako. Iwe unotevera chimiro chakafanana chemukati, asi izvi zvose zvinoreva plyometrics, zvinoreva kuti iwe unenge uine mashomanana ane pushups ane simba, squats uye core exercises.
- Max Cardio Mamiriro ezvinhu - Ichi chisina kumira cardio workout (zvinoreva kuti cardio yose, pasina mapumhi) inogona kunge yakanyanya kuoma nezvose kubva kune-switch-kicks uye sprints kuzviputira kuzviuraya uye mapuranga ane punch.
Pros
- Chirongwa Chakanyatsogadzirirwa - Purogiramu yacho yose yakagadzirirwa iwe, yakakwana nekarani yemabasa ako akarongwa, zvichiita izvi kuti zvinyatsotevera (kana zvisingaiti).
- Kubudirira - Izvi zvinoshandisa kupisa mazana emakorikori ane maitiro ekudzidzira kwekuvhara kwemazuva ekugadzirisa kushandiswa kukura . Iwe unowana zvakawanda zvakaitwa munguva pfupi.
- Zviri nyore Kuitevera - Kubata hazvisi nyore, asi zvizhinji zvekufamba kune zvakananga uye zvemitambo pasina choreography kana zvigadzirwa zvinotinetsa nazvo.
Cons
- Inodhura - Paine madhora 120, izvi ndezvekutsvaga kwenguva refu.
- High Impact - Yakawanda yezvidzidzo yakakosha uye yakasimba uye, nepo Shaun T akasimbisa kuchengeteka uye mafomu akanaka, pane ngozi yekutambudzika nekukuvara.
- Kudzokorora - Kuita basa kune maitiro akasiyana-siyana, asi vazhinji vavo vanotevera maitiro akafanana. Kuita rudzi rumwechete rwekushanda zuva rimwe nerimwe kunogona kunetsa.
- Hapana Simba Rokudzidzisa - Izvi zvinoreva, nechinangwa, chirongwa che cardio-based asi chirongwa chakakwana chinofanira kusanganisira simba rekudzidzisa , chimwe chinhu chaunofanira kuita iwe pachako. Izvozvo hazvisi nyore nekukwirira kwakanyanya kwe cardio kubuda kubva.
Kakawanda, Insanity Workout series inopa zvinetso zvakasiyana-siyana, zvakanyanya kushanda zvichange zvichitsvaga kune munhu ane ruzivo rwekushandisa muviri uyo anoda kutora kuraira kwavo cardio kune imwe yero. Kubasa kunogona kunyengedza. Ndaiwanzoona sokuti ndaishanda zvakaoma kuti ndive nemaminitsi makumi maviri kana makumi maviri okutanga, kuti ndive nekuneta kunorohwa zvakaoma pakati pekushanda. Zvisinei, kana iwe uchikwanisa kuzviongorora iwe uye unonakidzwa nekudzvinyirirwa, insanity rutsva inogona kuva sarudzo yakanaka kwauri.