txheem
Focus T25 yog ib qho ntawm cov kev pab cuam qoj hauv tsev nrov tshaj plaws. Shaun T muaj peb lub hlis ua haujlwm 25-feeb video rau hlawv rog thiab tone lub cev. Kev qoj ib ce tsis tu ncua nrog Focus T25 yuav pab koj poob phaus, tshem tawm cov teeb meem hauv cheeb tsam thiab ntxiv dag zog rau cov leeg.
Qhov kev zov me nyuam suav nrog 15 kev ua haujlwm sib txawv rau tag nrho lub cev. Tsis tas yuav koom nrog qhov kev pab cuam tag nrho, koj tuaj yeem xaiv tus kheej cov yeeb yaj duab thiab ua lawv ntawm tus kheej txoj kev npaj. Rau koj kom nkag siab txog ntau yam ntawm cov chav kawm muab koj cov lus piav qhia luv luv ntawm txhua qhov kev tawm dag zog los ntawm Focus T25.
Saib ntxiv: Cov lus piav qhia dav dav ntawm qhov kev pab cuam Focus T25.
Focus T25 muaj peb theem: alpha, Beta, Gamma. Txhua theem muaj nws lub hom phiaj. Nrog alpha koj yuav pib poob phaus thiab npaj rau qhov hnyav dua. Beta qhia txog qib hnyav dua, yog li koj tuaj yeem nce qib thiab ua kom lub cev muaj zog. Gamma yuav pab tau koj los sib sau ua ke qhov kev vam meej thiab txhim kho lub zog ntawm lub cev.
Ib qho ntawm cov neeg koom nrog Focus T25 qhov kev pab cuam qhia ib qho kev hloov kho yooj yim ntawm kev tawm dag zog tsis dhia. Yog hais tias koj yog ib tug beginner los yog koj muaj contraindicated nyob rau hauv poob siab, peb xav kom koj khiav ib tug sib sib zog nqus version:
Nyob rau hauv feem ntau kev cob qhia Shawn tso lub thiaj li hu "theem ntawm combustion". Nws yog qhov no: koj rov ua qhov kev tawm dag zog, tab sis nyob rau hauv lub nrawm nrawm heev. Qee zaum theem combustion tshwm sim ob peb zaug hauv ib zaj lus qhia, thiab qee zaum tsuas yog thaum kawg ntawm kev cob qhia. Sim lub sijhawm no los ua haujlwm nrawm thiab ua qhov zoo tshaj plaws.
Ua kom pom tseeb T25: alpha (thawj theem)
Txhawm rau ua qhov kev tawm dag zog los ntawm Focus T25 (alpha) koj yuav tsum tsis xav tau cov khoom siv ntxiv. Cov chav kawm hauv alpha yog qhov yooj yim thiab haum rau ob qho tib si pib thiab cov tub ntxhais kawm paub ntau dua.
1. Alpha Cardio (kev cob qhia cardio rau cov leeg nqaij)
Qhov no lub sij hawm cardio workout, uas nquag koom nrog cov leeg ntawm lub plab mog, ncej puab thiab pob tw. Txhua qhov kev tawm dag zog dhau los ntawm ntau qhov kev hloov kho: koj yuav pib nrog ib qho yooj yim version thiab tom qab ntawd ntsaws rau hauv qhov ceev thiab amplitudekom nyuaj rau kev tawm dag zog. Koj lub plawv dhia yuav nce thiab nqis, yuam koj lub cev hlawv calories thiab rog. Ntawm cov kev tawm dag zog koj tab tom tos dhia nrog kev yug me nyuam, ntsug nce toj, hloov ceg viav vias, khiav ceev, zaum-UPS.
2. Ceev 1.0 (cardio-kev cob qhia kom ceev)
Ceev 1.0 - lwm qhov kev tawm dag zog ua rog los ntawm thawj theem ntawm Focus T25. Tab sis theem ntawm kev nyuaj nws yog pheej yig dua Alpha Cardio. Nyob rau hauv thawj ib nrab ntawm qhov kev pab cuam, koj yuav alternate cardio ce thiab static load. Hauv ib nrab ntawm chav kawm, yuav muaj "theem ntawm combustion" hnyav thaum koj nyob ua exercise ntawm qhov ceev thiab tsis nres. Cov kev tawm dag zog lawv tus kheej tau ncaj nraim, feem ntau yog dhia nrawm thiab cov ntsiab lus ntawm kickboxing.
3. Tag nrho lub cev Circuit Court (aerobic-strength kev cob qhia rau tag nrho lub cev)
Kev cob qhia ib ntus nrog kev ua haujlwm "nruab ntsug" thiab kev tawm dag zog hauv txoj haujlwm plank. Qhov no yog cov chav kawm nyuaj, vim qhov kev hloov ntawm lub cev tsis tu ncua ua rau muaj kev ntxhov siab rau lub cev. Cardio ce yog hloov los ntawm lub hwj chim, tab sis rog hlawv tus nqi yog nyob rau hauv lub workout. Koj yuav thawb UPS, planks, lunges, jumps tig los ntawm 90º.
4. Ab Intervals (rau lub plab tiaj tus thiab cov leeg pob txha)
Qhov kev ua haujlwm no ntawm Focus T25 los tsim lub plab tiaj tus thiab lub cev toned. Koj yuav hloov cov kev ua haujlwm zoo hauv pem teb rau abs thiab cardio ce kom hlawv rog ntawm lub plab. Ab Intervals koj tuaj yeem ua txhua tus nrog lub plab yog ib qho teeb meem ntawm lub cev. Muaj ntau ntau hom kev ua haujlwm tsis tu ncua thiab sab, Superman's, dhia hauv pluaj, khiav, sib txawv ceg nqa ntawm lub xovxwm ntawm qhov chaw zaum lossis pw hauv pem teb.
5. Kev tsom xam qis (rau ncej puab thiab pob tw)
Yog tias koj xav hlawv rog ntawm tus ncej puab thiab pob tw, ua tib zoo xav txog qhov kev pab cuam Lower Focus. Nws ua ke ua haujlwm ntawm kev tawm dag zog kom cov leeg nqaij ntawm lub cev qis thiab kev ua haujlwm cardio kom hlawv rog thiab tshem tawm cov teeb meem ntawm lub duav. Sean yuav pab koj zawm lub pob tw thiab txo qhov ntim ntawm tus ncej puab. Koj yuav squats, lunges, deadlifts, dhia thiab pulsing ce rau tone koj cov leeg.
Ua kom pom tseeb T25: Beta (theem ob)
Txhawm rau ua qhov workouts los ntawm Focus T25 (Beta) koj yuav xav tau dumbbells los yog lub hauv siab expander (txawm tias tsuas yog ob qho kev tawm dag zog: Ript Circuit thiab Upper Focus). Hauv theem no muaj cov chav kawm nyuaj dua li hauv alpha.
1. Core Cardio (kev cob qhia cardio rau cov leeg nqaij)
Qhov no yog cardio workout ua haujlwm tawm dag zog rau tag nrho lub cev. Tsis txhob tsis meej pem los ntawm lub npe ntawm qhov kev pab cuam: cov leeg nqaij, ntawm chav kawm, koom nrog rau kev siv ntawm qhov kev pab cuam, tab sis tsis muaj tsawg qhov tseem ceeb ntawm tus ncej puab thiab pob tw. Thoob plaws hauv kev cob qhia koj yuav pom ntau lub lunges, dhia thiab squats, thiab nyob rau hauv xaus - lub dynamic plank thiab kab laug sab ce.
2. Ceev 2.0 (cardio-kev cob qhia kom ceev)
Ceev 2.0 yog qhov nyuaj ntau dua li theem Ceev ntawm alpha. Kev cob qhia khiav tsis nres ntawm lub nrawm nrawm heev thiab hloov kev tawm dag zog sai. Tag nrho cov kev tawm dag zog ntawm lawv tus kheej yog qhov yooj yim zoo nkauj, tab sis vim qhov kev kub ceev thaum kawg ntawm 25 feeb koj yuav ua tsis taus pa. Qhov kev zov me nyuam muaj nyob rau hauv ob puag ncig, txhua puag ncig muaj 3 qib. Nrog rau txhua qib koj ntxiv hauv qhov nrawm ntawm kev ua tiav ntawm kev tawm dag zog.
3. Ript Circuit (kev cob qhia aerobic-lub zog rau tag nrho lub cev)
Ript Circuit - qhov kev tawm dag zog no los ntawm Focus T25 rau txhua pawg leeg. Koj yuav ua ce nyob rau hauv ib lub voj voog: sab saum toj, hauv qab, plab, cardio. Koj yuav xav tau dumbbells hnyav 1.5 kg thiab siab dua lossis nthuav dav. Txhua qhov kev tawm dag zog siv sijhawm 1 feeb, koj yuav pom 6 lub voj voog ntawm kev tawm dag zog rau tag nrho lub cev, piv txwv li, lunges, lub rooj ntev zaum Arnold, squat, nqa ncaj ceg nias, dumbbell deadlifts rau nraub qaum, qee qhov burpees ntawm ib ceg.
4. Dynamic Core (rau lub plab tiaj tus thiab cov leeg pob txha)
Zoo dynamic workout rau cov leeg nqaij. Thawj 10 feeb koj tab tom tos cov kev ua si cardio yooj yim uas nce lub plawv dhia thiab yuav pib cov txheej txheem ntawm kev txo qhov hnyav. Tom qab ntawd koj yuav ua cov txheej txheem hauv pem teb rau cov leeg nqaij. Koj tab tom tos planks, crunches, Superman, dhia hauv pluaj. Qhov kev zov me nyuam zoo ib yam li Ab Intervals los ntawm alpha, tab sis ntau qib nyuaj.
5. Upper Focus (rau txhais tes, xub pwg thiab nraub qaum)
Kev cob qhia tsim los ua haujlwm lub cev sab sauv siv dumbbells (los yog expander), lub zog load yog intermittently diluted cardio ce. Koj yuav ntxiv dag zog cov leeg ntawm lub xub pwg nyom, biceps, triceps, hauv siab thiab nraub qaum. Shawn ua tib zoo piav qhia txog cov txheej txheem ntawm kev tawm dag zog, yog li nco ntsoov mloog nws cov lus pom zoo. Koj tab tom tos cov kev tawm dag zog hauv qab no: thawb-UPS, nqa dumbbells rau biceps, dumbbell lub rooj ntev zaum xovxwm ntawm lub xub pwg nyom, yug dumbbells dag, pose rooj pose rov qab pluaj.
Ua kom pom tseeb T25: Gamma (theem peb)
Gamma theem yuav zoo li koj txawm yooj yim dua Beta, tab sis koj yuav tsum nkag siab tias nws muaj lwm yam teeb meem. Yog tias thawj ob lub hlis koj ua haujlwm ntawm kev hlawv rog, thaum Gamma, koj 'yuav ntxiv dag zog rau cov leeg thiab txhim kho cov av. Muaj tsuas yog ib qho hais tawm cardio-workout - Ceev 3.0.
1. Ceev 3.0 (cardio-kev cob qhia kom ceev)
Qhov kev mob siab tshaj plaws ntawm cardio workout ntawm tag nrho cov teeb pom kev T25. Cov kev tawm dag zog hloov pauv sai heev, yog li koj yuav tsum tau ua kom muaj zog rau tag nrho cov haujlwm. Tshwj xeeb tshaj yog "kub" yuav tshwm sim nyob rau hauv ib nrab ntawm cov chav kawm, qhov twg Shaun T tau muab tso ua ke ob peb txoj kev xaiv ib co burpees thiab nquag dhia nyob rau hauv lub pluaj. Nyob rau hauv lub xeem 5-feeb ce hloov pauv txhua 10-20 vib nas this, yog li npaj txhij los tsim lub siab tshaj plaws ceevmus ntes tau rau pab neeg ntawm Shawn.
2. Extreme Circuit (aerobic-strength kev cob qhia rau tag nrho lub cev)
Dynamic zog kev cob qhia nrog cov ntsiab lus ntawm cardio. Qhov kev pab cuam no zoo tagnrho rau cov rog hlawv thiab cov leeg nqaij. Tus nqi zog siab ntawm kev tawm dag zog yog vim muaj kev hloov pauv ntawm kev ua haujlwm ntsug thiab kab rov tav. Qhov kev tawm dag zog yog ua rau 1 feeb tom qab txhua plaub qhov kev tawm dag zog koj yuav pom qhov luv luv "theem ntawm combustion". Yog li, qhov kev zov me nyuam xav tias 5 mob siab ib ncig ntawm 5 feeb. Koj yuav ua squats, pushups rau triceps, ib co burpees nrog dumbbells, kab rov tav, Jogging, ceg viav vias, taug kev hauv pluaj.
3. Pyramid (aerobic-strength kev cob qhia rau tag nrho lub cev)
Lwm qhov kev tawm dag zog rog rog, uas yog ua raws li kev tawm dag zog lub cev rau cov leeg nqaij. Koj yuav ua haujlwm nyob rau sab sauv thiab sab hauv ntawm lub cev, nrog rau cov leeg dawb. Sean muab los ua cov kev tawm dag zog ntawm qhov nce scenario, tsis xav tias qhov kev pab cuam hu ua Pyramid. Nyob rau hauv qhov kev pab cuam no tau npaj cov nram qab no ce: deadlifts, sab lunges, dhia mus rau hauv plank, push-UPS, lub rooj ntev zaum xovxwm rau triceps.
4. Ript up (rau ob txhais tes, xub pwg thiab nraub qaum)
Workout rau lub cev sab sauv, tab sis nrog ntau dua khaus lub zog loadtshaj nyob rau theem Beta. Koj yuav ua haujlwm ntxiv rau lub zog ntawm cov leeg ntawm caj npab, lub xub pwg nyom thiab nraub qaum, raws li kev tiv thaiv, koj tuaj yeem siv dumbbells lossis lub hauv siab expander. Thawj 3 feeb koj tab tom tos rau kev ua haujlwm cardio, thiab tom qab ntawd ua kom muaj zog, suav nrog ntau hom kev thawb-UPS.
5. Stretch (stretching - rau txhua theem)
Stretching Focus T25 tag nrho 3 theem. Sean muab koj ib zaug ib lub lim tiam los ua qee qhov ncab rau rov qab thiab so cov leeg tom qab kev tawm dag zog. Koj tab tom tos ob qho tib si dynamic thiab zoo li qub ce. Sivonkev saib xyuas ntau dua yog them rau ncab ob txhais ceg. Koj tseem tos rau suav nrog poses ntawm yoga: downward aub, pigeon pose, pose table pose cat as well as lunges, squats and tilt.
Hauv Focus T25 suav nrog 15 qhov kev tawm dag zog, txhua tus tuaj yeem pom ntawm lawv qhov kev pabcuam tsim nyog rau koj tus kheej. Fat burning video Shaun T yuav pab koj poob phaus thiab tau ib tug toned zoo.
Saib kuj:
- Qhov kev pab cuam Les Mills Combat: cov lus piav qhia ntxaws txog txhua qhov kev tawm dag zog
- Txhim kho Extreme nrog Lub Caij Nplooj Hlav Calabrese: cov lus piav qhia ntxaws ntxaws ntawm txhua qhov kev cob qhia + kev tawm tswv yim ntawm txoj haujlwm