txheem
Tom qab qhov txawv tshaj plaw ntawm Insanity program, nws tus Tswv Tsim, Shaun T txiav txim siab los nce lub bar. Nyob rau xyoo 2011 nws tau tshaj tawm qhov chaw nyob nraim yeej ncuab los ntawm qhov uas koj yuav muaj peev xwm ua kom koj lub cev zoo meej.
Program piav qhia nyob nraim yeej ncuab
Cov neeg uas tau kawm nrog Insanity, paub tias Shaun T tsis muaj qhov paub zoo los pov cov lus rau cua. Thiab yog tias nws hais tias koj yuav pom qhov kev ua tsis tau zoo uas tsis muaj qhov tseeb, ces nws yog qhov zoo dua los ntseeg hauv lo lus. Lub tsev vwm tsis tsim rau cov neeg pib tshiab, nruab nrab thiab txawm tias tus tshaj hauv kev tawm dag zog. Cov phiaj xwm no yog tsim rau cov neeg uas tau dhau los thiab tos txog qhov Insanity mus txuas ntxiv. Txawm tias muaj kev tawg ntau ntxiv. Yog koj kam "khawb kom ntxaum", nws txhais tau tias qhov kev kawm koj yuav nyob ntawm xub pwg.
Yog li, qhov kev pab cuam kav rau 30 hnub, lub sijhawm uas koj yuav tig 7 workouts. Koj tab tom tos rau ultra-nyuaj thiab ua cov kev tawm dag zog tshiab. Tau npaj los ua qhov tsis tau ua tiav. Tsis zoo li Cov Vwm Xaj nyob hauv Asylum suav nrog kev tawm dag zog nrog kev tawm tsam ntxiv, yog li koj yuav txhim kho koj lub zog kev qhia thiab ua haujlwm ntawm thaj av ntawm lub cev thiab cov leeg nqaij zoo. Rau cov chav kawm koj yuav xav tau cov khoom siv hauv qab no: ib lub dumbbell (los yog nthuav dav), dhia hlua, hlua khi, kab rov tav thiab tshwj xeeb stairs.
Hais ncaj ncaj, cov teeb no tsis yog rau txhua tus. Txawm li cas los xij, tsis muaj tus ntaiv, dhia hlua, puab tsaig bar thiab elastic staircase nws yog ua tauCov. Koj tuaj yeem hloov cov theem ntaiv ntawm qhov cim lossis tiag tiag, rub ntawm lub bar los hloov qhov nqaj rau sab nraub qaum nrog kev nthuav dav lossis dumbbells. Nws kuj tseem tuaj yeem dhia tsis tas txoj hlua, thiab hlua khi siv tsuas yog siv ob txoj haujlwm (tseem pom tias txoj kev qoj ib ce yam tsis siv)Cov. Yog lawm, qhov zoo dua nws yog qhov zoo dua yog muaj cov cuab yeej ua tiav, tab sis koj tuaj yeem ua tau tsawg kawg cov cuab yeej yam tsis muaj kev cuam tshuam los ntawm kev cob qhia.
Lub sijhawm ntawm Asylum suav nrog cov haujlwm hauv qab no:
- Ceev & Agility (45 feeb)). Khaus cardio kev ua haujlwm uas yuav pab koj txhim kho qhov nrawm thiab nrawm nrawm. Qhov kev zov me nyuam nyob rau hauv cov kab lis kev cai zoo tshaj plaws ntawm Kev Ntiag Neeg. Khoom siv: ntaiv, hlua.
- Ntsug Plyo (40 feeb)). Kev xyaum plyometric ntau nyob rau hauv uas txoj kev qhia yog nyob hauv qab. Ntau lub siab dhia, qoj ib ce yuav tsum muaj ib txoj hlua khi. Cov khoom siv: dhia hlua, ntaiv, ywj band (yeem).
- Koom Haum Niam (25 feeb)). Zaj lus qhia kom ncab thiab ncab. Xyaum ua ib hlis ib zaug rau cov haujlwm no, koj yuav txhim kho koj txoj kev sib koom tes thiab cov leeg nruj. Khoom siv: tsis xav tau.
- lub dag lub zog (48 feeb)). Yog lub zog kev cob qhia nrog tes taw hnyav thiab tiv taus. Xav tsim lub cev zoo? Yog li koj yuav tsum ua haujlwm ntxiv dag zog rau cov leeg. Khoom Siv: dumbbells (nthuav dav), kab rov tav.
- Cov Hnub Ua Si (60 feeb)). Txhim kho qib theem ntawm koj kev npaj ua ke nrog kev kawm hla sijhawm. Npaj txhij rau kev tawm tsam ua haujlwm tsis muaj zog thiab kev ua haujlwm plyometric ntawm koj lub cev. Khoom siv: ntaiv, puab tsaig chin-up bar.
- Ntau tshaj (15 feeb)). Nov yog qhov vis dis aus luv koj tuaj yeem ntxiv rau ib qhov kev tawm haujlwm nyob hauv lub lim tiam rau cov kev kawm siab dua. Cov khoom siv: dhia hlua, ntaiv, kab rov tav.
- Rov qab mus rau tub ntxhais (43 feeb)). Nrog rau qhov kev qoj ib ce no koj yuav ua tiav qhov ua kom cov leeg muaj zog, firmer ncej puab thiab pob tw. Koj yuav pom ntau ntau cov kev tawm dag zog kom ua haujlwm tag nrho cov leeg ntawm koj lub cev. Khoom Siv: elastic band (yeem).
- Kev Ntsuas Kev Ua Si (25 feeb)). Kev tawm dag zog kom txiav txim siab koj ua tau zoo. Ntsuas koj cov khoom lag luam, tom qab kev tawm dag zog ua ntej thiab tom qab ua tiav kev zov me nyuam. Cov khoom siv: dhia hlua, ntaiv, kab rov tav.
Txawm hais tias ntawm cov lus piav qhia luv luv tuaj yeem nkag siab hais tias txoj kev koj yuav tsis yooj yim. Koj yuav ua 6 zaug ib lim tiam nrog ib hnub soCov. Rau kev ua kom zoo ntawm cov leeg ib hnub ib as thiv twg koj yuav them nyiaj ncab. Shaun T ua ib daim ntawv teev tshwj xeeb workout, uas tau pleev xim tom qab ntawm cov yeeb yaj kiab.
Cov lus piav qhia ntawm Asylum 2.0
Yog tias Insanity workout tau tsom mus rau aerobic ce thiab thev siab ntev kev kawm nyob rau hauv Asylum cardio-lub load tau twb ua tiav ua ke nrog lub zog. Thiab qhov teeb meem thib ob ntawm Asylum Shaun T ua ib qhov ua txawm ntau dua kev pom zoo rau lub hwj chim loadCov. Yuav luag txhua qhov kev tawm tsam ntawm lub phiaj xwm no suav nrog kev tawm dag zog, thiab qee qhov ntawm lawv (Cov neeg tseem ceeb sab saud, Ob txhais ceg muaj zog, Rov qab thiab 6 Pob) rau ntu feem ntau yog tsom ntsoov rau kev kawm ua kom muaj zog.
Txawm li cas los xij, qhov poob qis hauv kev tawm dag zog tsis raug cuam tshuam. Txoj Haujlwm Asylum 2.0 tsuas yog tsim nyog rau qib siab thiab rau cov neeg nyiam kev qhia hauv crossfit style. Cov chav kawm ntawm xyoo ob nyob nraim yeej ncuab xav kom koj ua tiav kev xav. Shaun T kuj tseem tawm tswv yim ua cov kev kawm nyuaj ua ke, nce kev siv ntawm kev cob qhia.
Txog kev kawm Asylum 2.0 koj yuav xav tau txhua yam tib qho khoom siv ntxiv: tshwj xeeb tus ntaiv, dhia hlua, rub tawm-nce bar, band ncaj, dumbbells (nyiam dua hnyav dua)Cov. Hloov chaw rau dumbbells, koj tuaj yeem siv cov nthuav dav, tab sis raws li kev xyaum qhia, kam nrog dumbbells nyiam tshaj plaws thiab paub. Koj yuav tau kawm nyob rau hauv daim ntawv qhia hnub tiav rau 30 hnub lossis daim calendar Hybrid, uas muaj kev cob qhia ntawm Asylum thiab Asylum 2.0.
Kev ua tsov ua rog 2 suav nrog kev ua haujlwm hauv qab no:
- Xyaum Nyeem Ua Ntej (24 feeb)Cov. Hauv cov program no Shaun T demostriruet Cov yam ntxwv tseem ceeb ntawm kev tawm dag zog. Khoom siv: ntaiv.
- X Tus kws qhia (50 feeb)Cov. Ua zog aerobic-lub zog qhia kom hlawv rog. Khoom siv: dhia hlua, ntaiv, dumbbells (nthuav dav).
- Upper Cov neeg tseem ceeb (60 feeb)Cov. Kev cob qhia lub zog kom ntxiv dag zog rau cov leeg ntawm lub cev sab sauv nrog dumbbells thiab poob phaus, txawm hais tias ua exercise cardio kuj muaj nyob ntawm no. Khoom siv: dhia hlua, ntaiv, dumbbells (nthuav dav).
- Los ntawm shredder (21 min)Cov. Kev cob qhia rau cov tawv ntoo hauv av, uas yuav pab koj ua haujlwm tawm ntawm lub plab cov leeg thiab sab nraud. Khoom siv: ntaiv.
- Cov ceg muaj zog (50 feeb)Cov. Hauv thawj ntu ntawm kev kawm tos koj feem ntau yog kev qoj ib ce, thaum ib nrab ob yog kev ua kom lub zog. Khoom siv: ntaiv, dumbbells (nthuav dav), ywj band (yeem).
- Rov qab thiab 6 Ntim (38 feeb)Cov. Kev qhia lub zog rau lub nraub qaum thiab cov leeg ua haujlwm. Ib feem ntau ntawm cov kev tawm dag zog yog nyob rau hauv pem teb. Cov khoom siv: dhia hlua, dumbbells (nthuav dav), kab rov tav (thaiv), ywj band (yeem).
- Kev Sib Tw Ncaws Pob + Kev Sib Tw (60 feeb)Cov. Kev qhia hnyav HIIT, uas suav nrog hnyav thiab plyometric hom kev thauj khoom, los ntawm cov khoom sib piv nrog cov program Game Day los ntawm Asylum 1. Khoom Siv: ntaiv, dumbbells (nthuav dav), ywj band (yeem).
- Tawm Hnub Nruab Nrab (30 feeb)Cov. Kev ncab rau tag nrho lub cev nyob rau hauv ib qho kev sib tw siab. Khoom siv: tsis xav tau.
- Hu Tsis Tau Zoo (23 feeb)Cov. Kev kawm cardio ntxiv nrog cov ntsiab ntawm aerobics, plyometric thiab kev qoj ib ce rau kev sib npaug thiab plyometric. Khoom siv: ntaiv, txoj hlua.
Program Asylum thiab Asylum (Ntim 2) yog qhov zoo rau txhua tus, uas nyiam kev qhia ua haujlwm nyuajCov. Ntawm chav kawm, nws yog qhov zoo tshaj los mus los ntawm Insanity program, kom npaj kom dhau qhov kev ntxhov siab ntxhov siab. Tab sis yog tias koj nyob zoo thiab tsis ntshai kev qhia nruas, feem ntau ntawm cov kev tawm dag zog ntawm cov koob no yuav yog koj. Txawm li cas los xij, yuav npaj KHAWB HEEV (khawb ntxaum).
Saib ntxiv: saib xyuas txhua yam ua haujlwm nrov ntawm Shaun T.