Konke Mayelana Nokuzivocavoca Ukuhlanya
-Delile
- Ukuzivocavoca ukusangana
- Ukulungiselela kanjani
- Okusebenzayo
- Kungani abantu beyithanda
- Okushiwo ucwaningo
- Ungakugwema nini
- Ukuthatha
Ukuzivocavoca kwe-Insanity wuhlelo lokuzivocavoca oluthuthukile. Kubandakanya ukuvivinya umzimba kanye nokuqeqeshwa kwesikhawu esiphakeme. Ukusebenza kobuhlanya kwenziwa imizuzu engama-20 kuye kwangama-60 ngasikhathi, izinsuku eziyisithupha ngesonto izinsuku ezingama-60.
Ukusebenza kobuhlanya kukhiqizwa ngu-Beachbody futhi kuqondiswa ngumqeqeshi wokuqina komzimba uShaun T. Lokhu kuzivivinya kuthathwa njengokukhulu futhi kuvame ukunconywa kuphela kubahlanganyeli asebevele benesisekelo sokuqala sokuqina.
Uma unentshisekelo yokuzama uhlelo lwe-Insanity, khuluma nodokotela wakho. Bangakusiza ukuthi unqume ukuthi lokhu kuqina kokuqina kuphephile yini kuwe.
Ukuzivocavoca ukusangana
Uhlelo lwangempela lwe-Insanity lubandakanya ukusebenzisa okuningana. Uma ubhalisela uhlelo, uzothola ikhalenda elichaza lokhu kusebenza:
| Igama lokuzivocavoca | Imininingwane | Ubude bokuzivocavoca |
|---|---|---|
| Ukuhlolwa kwe-Fit | Isisekelo sokuzivocavoca ukunquma izinga lakho lokuqina | Imizuzu engama-30 |
| Isifunda sePlyometrics Cardio | I-Cardio nomjikelezo we-plyometrics womzimba ophansi | Imizuzu engama-40 |
| ICardio Power and Resistance | Ukuqeqeshwa kwamandla okuphezulu komzimba kanye nesekethe ye-cardio | Imizuzu engama-40 |
| I-Cardio emsulwa | Izikhathi zeCardio | Imizuzu engama-40 |
| I-Cardio Abs | Ukuzivocavoca isisu | Imizuzu engu-20 |
| Ukubuyiselwa | Ukuzivocavoca ukutakula nokunwebeka | Imizuzu engu-35 |
| Isikhawu Sesikhawu Esibanzi | Isifunda sesikhawu esikhulu | Imizuzu engama-60 |
| Isikhawu seMax Plyo | Ukuzivocavoca ngomlenze namandla we-plyometric | Imizuzu engu-55 |
| Isimo seMax Cardio | Isifunda seCardio | Imizuzu engama-50 |
| Ukubuyiselwa Kwe-Max | Yokutakula Amazing futhi elula | Imizuzu engama-50 |
| ICore Cardio neBhalance | Ukuzivocavoca kwe-cardio okwenziwe phakathi kwenyanga eyodwa kuya kwezimbili zohlelo | Imizuzu engama-40 |
| Kuyashesha futhi Kuthukuthele | Uhlobo olusheshayo lokuzivocavoca okuvamile kwemizuzu engama-45 | Imizuzu engu-20 |
Kukhona nokukhishwa kohlelo lwangempela lwe-Insanity, kufaka phakathi i-Insanity Max ethuthuke kakhulu. I-Insanity Max 30 yenziwa izinsuku ezingama-30 kuphela.
Kukhona nohlelo olubizwa nge-Insanity: The Asylum. Lokhu kuthengiswa njengohlelo lokwehlisa isisindo. Ithi ababambiqhaza bashisa amakhalori afinyelela ku-1 000 ekilasini ngalinye.
Ukulungiselela kanjani
Kubalulekile ukuba nezinga lokuzivocavoca okuyisisekelo ngaphambi kokuqala ukujima kwe-Insanity. Ukukhulisa izinga lakho lokuqina komzimba, yenza izivivinyo ezilandelayo amasonto noma izinyanga ezimbalwa, kuya ngezinga oqala kulo:
- Ukuvivinya umzimba nge-aerobic: Zama ukugijima, ukubhukuda, noma ukuhamba ngebhayisikili.
- Ukuqeqeshwa kwamandla: Sebenzisa izisindo wenze izivivinyo zomzimba.
- Khulisa ukuguquguquka: Nge-yoga, tai chi, noma uhlelo olujwayelekile lokuzinweba.
- Ukuzivocavoca isisu: Yakha amandla ayisisekelo.
- ICalisthenics: Zama ama-pullups, situps, lunges, kanye ne-pushups.
Uma ungenaso isiqiniseko sokuthi ungaqala kuphi, ungacela usizo lomqeqeshi oqinisekisiwe ongakwazi ukudala uhlelo lokuzivocavoca olwenzelwe wena.
Okusebenzayo
Ukusebenza kwe-Insanity wuhlelo lomzimba ogcwele. Izikhawu ze-bodyweight nezikhulu eziphezulu zifaka phakathi ukuqeqeshwa kwe-cardio namandla. Lapho wenza lokhu kuzivocavoca umzimba, uzosebenza amaqembu emisipha alandelayo:
- izisu
- izingalo
- emahlombe
- isifuba
- imilenze
- glutes
Ukusebenza kwe-Insanity ikakhulu kuqukethe ukuhlanganiswa kokuzivocavoca umzimba. Ungasebenza i-abs, izingalo, namahlombe ngokuhamba okukodwa.
Kunamavidiyo ambalwa acaciselwe ukukhomba indawo eyodwa yomzimba, njengokwesisu. Kepha lokhu kusebenza kuvame ukwenziwa ngaphezu kokunye ukusebenza kwe-cardio noma isikhawu. Landela ikhalenda yohlelo ukuze uthole imiyalelo ethile.
Kungani abantu beyithanda
Ukuzivocavoca kwe-Insanity kwaduma ngemuva kokukhishwa ngo-2009. Abantu abaningi bayakuthanda ngezizathu ezilandelayo:
- ongakhetha kukho
- ayikho imishini edingekayo
- inselele
Abasebenzisi beFitness bayithandile ngoba bekuyinto ehlukile yohlelo lwe-P90X, ebidinga ibha ye-pullup, isethi ye-dumbbell, amabhendi wokumelana, nokuningi. Ngakolunye uhlangothi, ukujima kwe-Insanity bekungadingi mishini. Uhlelo lonke lwenziwa ngokuphelele ngokusebenzisa izivivinyo zomzimba.
Ukushuba kokuzivocavoca kubuye kukhange kubantu abaningi abathanda ukusebenza kanzima futhi babone imiphumela esheshayo evela ekusebenzeni kwabo.
Okushiwo ucwaningo
Sibheke imiphumela yezinhlelo ezinesimo esibi kakhulu njenge-Insanity Workout, iCrossFit, nezinye, futhi ngazama ukunquma ukuthi lokhu kusebenza kuphephile yini.
Abaphenyi bathole ukuthi ukusebenzisa i-Insanity kunenani elilinganayo lokulimala njengokuphakamisa izinsimbi neminye imisebenzi yokuzijabulisa.
Kepha abacwaningi bathole nokuthi lezi zinhlobo zokuzivocavoca zibeka ingcindezi enkulu emzimbeni. Lokhu kungaba yingozi kumuntu onesimo sempilo, ongekho esimeni esihle ngokomzimba, noma onokulimala okuthile kwezicubu zomzimba.
Ukubuyekezwa okufanayo kutholile nokuthi ukujima kwe-Insanity akunamthelela omncane ekuthuthukiseni ukuqina komzimba noma ukwakheka komzimba kwabahlanganyeli. Kepha abacwaningi baphinde bathi kudingeka izifundo eziningi.
Ukubheka umthelela wokuqeqeshwa kwesikhawu esiphakeme futhi kwathola ukuthi kushisa inani eliphakeme lamakhalori kunokuqeqeshwa okulingene. Kunganciphisa futhi amafutha omzimba kanye nobubanzi besinqe, ngokuya nge-.
Ngenxa yale miphumela exubile, kudingeka izifundo eziningi ukuthola ukusebenza kwe-Insanity Workout.
Ungakugwema nini
Kufanele ugweme ukuzivocavoca kwe-Insanity uma:
- abaqalayo noma abasha bokuzivocavoca umzimba
- uhlala nesimo sezokwelapha noma sempilo
- phila nezinkinga zamathambo noma ezihlangene
- balimele noma basezinhlungwini
- abakhulelwe
Ukuthatha
Kube nokuhluzwa okuningana kokuzivocavoca kwe-Insanity selokhu yakhishwa ngo-2009. Manje, ungathola amavidiyo amaningi nezinhlelo zokusebenza ezi-inthanethi eziphezulu.
Uma ufuna ukulandela uhlelo oluthile olungenziwa ekhaya, ungajabulela ukuzivocavoca kwe-Insanity. Ukuzivocavoca akufiki ngaphandle kwengozi yokulimala, noma kunjalo.
Qiniseka ukuthi ufudumale futhi uphole ngaphambi kokuqala i-Insanity Workout. Phuza amanzi amaningi uma uzenza, futhi. Futhi njalo bheka udokotela ngaphambi kokuzama lolu hlobo lokuzivocavoca okukhulu.
Ukufundwa Okuningi Kakhulu
Amaviki angama-23 ekhulelwe: Izimpawu, amathiphu, nokuningi
