Kuita Wakawanda Wemaminitsi 25 Kuti Uwane Fit
Kuwana chirongwa chekuita basa chinoshanda zvakakunakira iwe chikamu chinokosha chekukodzera. Nenzira yakanaka, pane zvakawanda zvingasarudzwa uye nzira dzakasiyana dzekushanda nadzo kuti uzvisarudzire kubva. Zvikonzero zvokufungisisa zvinosanganisira kubudirira kwepurogiramu, kufara, uye nyore.
Chinhu chikuru chekudzivirira muviri kwevanhu vakawanda nekushaya nguva. Kuva nekendekari yakabatikana inoramba iri chikonzero chikuru chekusatora chikamu purogiramu yenguva dzose yekurovedza muviri.
Ko kana kusina nguva yakakwana hakugoni kuva chikonzero? Izvi zvinonzwika zvinofadza here?
Chiitiko chakakurumbira chinonzi T25 chinopikira kuunza mhinduro yeawa mumaminitsi 25 chete. Nguva shomanana inonzi kubvisa zvikonzero zvose zvekusava nenguva yekuita basa. Iyo inonzi infomercials inoshamisa pamwe chete nehupfumi nyaya dzomunhu. Ko purogiramu yakadai seyi inoshanda here?
Chii Chinonzi T25 Workout Program?
T25 Workout, iyo inonziwo FOCUS T25 yakasikwa nemudzidzisi mukuru wehutano, Shaun Thompson. Shaun T anozivikanwa nokuda kwekuvandudza zvirongwa zvehutano zvinosanganisira Insanity , Insanity Max: 30, uye T25 Workout. Iye zvakare mumwe wevashandi veBlackbody, kambani yakakurumbira yehutano shure kweP90X. Shaun T akagamuchira dhigirii rezvidzidzo mune zvemitambo yesayenzi nemuduku munhandare uye kutamba kubva kuRowan University. Haasi mutorwa kuisa pamwe mapurogiramu ezvokuita anoratidzwa kuti awane migumisiro.
I-T25 inobva pakudzidza kwemazuva ekudzidzira (HIIT) muenzaniso unoramba uchikura mukuzivikanwa, maererano naTony Maloney, weAACSM-anozivikanwa zvekudzidzira muviri physologist.
Chinangwa chacho ndechekushanda nesimba guru pane nguva shomanana yekuderedza uremu nemafuta emuviri, kuwedzera kuonda kwemasumbu, nekuvandudza hutano uye hutano.
HIIT workout inosanganisira kuputika kwenguva pfupi kwepamusoro-kushanda muviri uye kutevera nguva pfupi yekuzorora kana kuderera kwekutama. Iko rudzi rwekuita basa rinotenderera mabhiriyoni kwenguva yakareba kwenguva yakatarwa.
T25 chirongwa chekuita basa chinokurwisa iwe kwemaminitsi 25 uchishandisa nzira yeHIIT. Zvisinei, T25 inotsanangurira apo hakuna mazamu panguva yekuvhiya.
T25 Inoshanda Sei?
Iyo T25 iDVD yakagadzirwa uye chirongwa chekudzidzira kumusha kwemavhiki gumi. Iko kunofungidzirwa kuti yakanyanya muviri-muviri unogara uchishandisa maHIIT maitiro ekurovedza muviri.
Kufanana nemarongerwo eHIIT akawanda, T25 yakarongeka maitiro ane maitiro mashomanana epamusoro-soro basa rinoteverwa nenguva yakasiyana yekudzikinura, maererano naMaloney. Kuwanda kwekutama, kudzidzira, nemhando yezvishandiso zvinoshandiswa panguva yekufambisa-kufamba-tsika apo murayiridzi anotarisa imwe nhengo yemuviri panguva imwe ichienda kune inotevera kwechikamu chinotevera.
Chirongwa cheT25 chinosanganisira gumi nemaminetsi makumi maviri nemashanu. Basa racho rakaputsika muzvikamu zvichikubvumira kufambira mberi sezvinotevera:
Alpha Phase
Chikamu chimwe chezvidzidzo zvekushandisa uye ine zvishanu kushanda. Hapana zvigadzirwa zvinodiwa. Iwe unobata basa zuva rega rega kwemazuva mana uye kupedza maitiro maviri pazuva rechishanu. Iwe unotora zuva rezororo pazuva rechitanhatu rakateverwa nevhidhiyo yakatambanudzwa pazuva rechinomwe. Chikamu chekutanga chinotora vhiki shanu. Purogiramu yoga yoga yemaminitsi makumi maviri nemashanu yekudzidzisa inotarisana nedambudziko rakasiyana remuviri sezvinotsanangurwa pasi apa:
- Cardio
- Kuderera kwemuviri pasi
- Zvose muviri inotenderera
- Stretch
- Speed training 1
Beta Phase
Chikamu chechipiri chezviitiko zvekushanda chinonyanya kuoma uye chine mabasa mashanu. Hapana zvigadzirwa zvinodiwa. Zvisinei, zvigadziko zvishoma zvinogona kuwedzerwa nekuwedzera. Iro-vhiki yekudzidzisa chirongwa chemukati inofanana neAlfa phase. Chikamu chechipiri chinotora mamwe mavhiki mashanu. Shaun T anotarisa pane imwe nzvimbo panguva imwe mumavhidhiyo emaminitsi makumi maviri nemashanu seinotevera:
- Core cardio
- Rip't muviri circuit
- Dynamic core work
- Kukwidza muviri wepamusoro
- Speed training 2
Chinangwa cheAlfa neBeta chikamu ndechekushanda chikamu chemuviri wega kwemaawa makumi matatu neminiti kusvika kuminiti imwechete kusvikira musumbu ineta.
Iwe unofamba uchienda pane imwe nhengo yemuviri uye unopfuurira mberi uku kusvikira purogiramu yapera. Pane imwe sarudzo inoshandiswa inowanikwa neT25 chirongwa chinonyanya kukoshesa pakudzidzisa simba.
Gamma Phase
Chikamu chechitatu chepurogiramu yehutano ine ma DVD mana. Zviyero zvinodiwa. Inofungidzirwa kuti yakanyatsogadzirwa zuva nezuva yevaya vakagadzira musimboti wakasimba wehutano. Iri purogiramu inosanganisirawo kadhi yekubasa yekutsvaga kutora maitiro ehutano uye kufambira mberi. Vhidhiyo imwe neimwe yemaminitsi 25 inotarisa pamatambudziko akasiyana-siyana emweya kunosanganisira:
- Dzvitsa kumusoro kwemuviri wepakati
- Kunyanya muviri muviri
- Iyo Pyramid (cardio uye simba kutsungirira test)
- Speed training 3
Chirongwa cheT25 Workout chinosanganisira kudya kwakakurudzirwa kukubatsira kuti uremerwe ure nekukurumidza.
Is T25 Inobudirira Here?
Tsvakurudzo dzinoverengeka dzinoratidzira kudzika kwemazuva ekudzidzisa kudzidzisa (HIIT) inzira inobatsira yekuvandudza hutano hwakakwana, kuderedza mafuta, nekuvandudza musimba kukura.
Basa reT25 Workout chirongwa chinobudirira, maererano naPete McCall MS, CSCS, mudzidzisi weACE-akazivikanwa uye All About Fitness podcast. Izvo zvinoita kuti zvive zvakanaka kubasa ndezvokuti zvinoshungurudza muviri muhupamhi-yakasimba. Inogona kutaridzirwa sepurogiramu yakanaka nokuti inokuita kuti uve nesimba zvakanyanya asi kwenguva shomanana. Haisi nguva yekuvhima muviri asi simba rinobereka migumisiro yakaisvonaka. Iyi purogiramu inotipa izvozvo.
I-T25 haifaniri kufungidzirwa kuti inobata basa nokuti kune humwe uchapupu hunokwana hunosimbisa kubudirira kwepamusoro-intensi kudzidziswa (HIIT). Iyo inogona kuonekwa seyekunyanya kunakidzwa yekuita basa nekuda kwekutsvaga kutengesa, anodaro McCall.
Maloney anoratidza kudzidziswa kwemazuva ekudzidzira (HIIT) inoramba ichibatsirwa nekutsvakurudza. Akacherechedza migumisiro iyi kubva mumutauro wekudzidziswa. Saka mufananidzo weHIIT unoshanda, uye T25 chirongwa chebhizimisi chinoshandisa nzira yeHIIT. Nheyo nemitoo, iyo inoteverwa zvakanaka, yakanaka zvokuti haigoni kuonekwa sekuita basa.
Pane Munhu Angashandisa T25?
Basa reT25 rakanyanyisa, rakakosha-kuita basa risina kubvumira kuputsa panguva yemaminitsi 25 ekudzidzisa. Purogiramu yacho inopa kuchinja kune zvidzidzo zvakaitwa, asi izvi zvingasava zvakakwana kune mumwe munhu mutsva pakudzidzisa muviri.
Pane mikana yekuti munhu wose ashandise basa reT25, asi rinofanira kushandiswa zvakanaka, rinoti nyanzvi yehutano, Pete McCall. Nguva dzose kudzidzira pasi pezera remakore makumi mana makumi mana kana makumi mana kana makumi mashanu kana makumi mashanu (45) yemadzimai anofanira kukwanisa kushandisa purogiramu. Kana iwe wakanga uchishanda nguva dzose, zvingava chirongwa chakaoma chekugadzirisa utano hwako.
T25 inogona kunge isiri iyo yakanakisisa kutanga chirongwa chekudzidzira nekuda kwekukwirira kwayo kwepamusoro, maererano naMcCall. Kurovedza muviri kwakanaka, asi kurovedza muviri kwakanyanya kunoitwa nokukurumidza kana pasina kukwana kwakakwana kunogona kukonzera kukuvara. Kudzidzira muviri kunomanikidzwa pamuviri uye kunoda kuenderana nemhando iyi yekudiwa kwemuviri usati washandisa kudzidzira kwekuvhara kwemazuva mashoma (HIIT).
Yakanyadziswa zvakakodzera kumunhu wehutano hwomunhu, uye asina hutachiona, vanhu vazhinji vanogona kupinda muHIIT, maererano naMaloney. Zvisinei, nyaya iyi nemitambo yezvokutengeserana ndeyokuti vanokundikana mukukwanisa kwavo kuenzaniswa maererano nemazinga akasiyana-siyana emutano.
Kuona purogiramu yezvokutengeserana kunogona kunge iri basa rakaoma paunenge uchida kusvika kuvanhu vakawanda, anodaro Maloney. Saka, zvinowanzoitika kubva kune mumwe munhu anouya pane zvekutengesa achazviedza, zvichava zvakaoma (nokuti hazvirevi kuti zvakagadzirirwa zvehutano hwavo), uye kuterera kunotambura.
Kuongororwa kwehutano kwekurovedza muviri kunoratidza varume vane makore 40 uye vakadzi vane makore makumi maviri nemashanu vane kungozi imwechete yechirwere chemwoyo. Saka, tisati tashandisa T25 Workout kana chirongwa chipi nechipi chekushandisa, zvakakosha kuti tibvunze chiremba kuti atonge kunze kweumwe humwe huri mungozi, zvinoratidza McCall.
Is T25 Inodhura Here?
Iyo T25 DVD workout inosvika $ 74.00 kuAmazon. Beachbody inopa purogiramu inenge inotenga mutengo mumwe chete uye kazhinji, mabhonasi anopiwa anopiwa. Izvi zvinogona kuwedzera mari uye iwe unogona kuva nemhosva yekutumira nekubata.
Mubvunzo wakanakisisa wokuzvibvunza pachako ndewekuti iwe unoda kushandisa mari yakawanda sei purogiramu yekudzidzira pamba uye unoita here kukwana mubhajheji yako.
T25 Pros uye Cons
Izvo zvinotsigira kutambira kweT25 ndezvokuti zvinopisa zvakawanda zvekoriki munguva shoma yenguva, maererano naMcCall. Purogiramu yacho iri nyore kumba pamba nekusvika kune imwe yenharaunda yepamutambo inotsigira kufambira mberi kwako. Mapurogiramu anotarisana nevanhu vanoita kuti vanhu vanzwe chikamu chechinhu chakakosha. Izvi zvinokurudziro kune vamwe vanhu vanogona kugovera nhau dzekubudirira uye kunetseka nevevanhu vanoita basa. Basa reT25 rinogona kuva rakaoma asi unonzwa sokuti hausi kuratidza uri woga.
Maloney anotsanangura zvinowedzera zvekuita basa reT25 zvinosanganisira purogiramu iri nguva yekubudirira, uye HIIT inopa mhinduro kana yaitwa zvakanaka. Kufara uye kushanda nesimba kunogona kuitwa nechechina midziyo uye nzvimbo.
Nhengo yeT25 yezvirongwa zvepurogiramu ndeyokuti inogona kuva nengozi kana isiri nguva yekuita zvekuita, maererano naMcCall. Nemhaka yeizvi, zvingasava iyo purogiramu yakanakisisa yekutanga kune mumwe munhu mutsva kushandisa.
Imwe maonero asina kunaka pamusoro pekushanda kweT25 ndeyekuti kubudirira uye kuregererwa kwezvidzidzo zvinowanzosati zvavharwa muzvirongwa izvi zvebhizimisi, zvinoreva Maloney. Izvi zvinoita kuti zvive zvakaoma kuzviita basa rimwe nerimwe kuti uchengetedze kuchengeteka uye zvigumisiro zvakanakisisa (vanhu vanoita zvakasiyana nenzira ipi zvayo yekudzidzisa). Nokuda kweizvi, paizova nekuderera kwekushamwaridzana, izvo zvinoratidzwa kuti zvinokurudzira hutano uye hutano.
Shoko Rinobva
Kudzidzisa kwekudzivirira kwepamusoro (HIIT) kunoratidzwa kuti inoshanda. Iyi ndiyo nzira inoshandiswa mubasa reT25. Zvinogona kunge zvakanaka kune avo vanoita nguva dzose asi kwete zvakanakisisa kufunga kune vatsva. Pasinei nokuti chirongwa chipi chekuita basa chinosarudza, utano hwehutano uye hutano hwakakonzerwa zvakananga nekufamba kwezuva rose, maererano naMaloney.
Icho chinonyanya kukosha ndechokuti tifambe mberi kupfuura zuva rose kuti tive nekuchengetedza hupenyu hwakanaka, anodaro.
> Sources:
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Haifeng Zhang, Tom K. Tong, Weifeng Qiu, et al., Kufananidza Kunokonzerwa Nokudzidzira Kwekudzivirira Kwekudzivirira Kwemazuva uye Kuwedzera Kuwedzera Kudzidzira Kuita Maitiro Okudzidzira paMadzimai Akatarisa Kuderedza Fat muVasikana Vechidiki Vose, Magazini yeShuga yeSvondo Tsvakurudzo , 2017
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