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Mayar da hankali T25 ɗayan mashahuran shirye-shiryen motsa jiki ne na gida. Shaun T yana ba da hadaddun watanni uku Bidiyo na minti 25 don ƙona mai da sautin jiki. Motsa jiki na yau da kullun tare da Mayar da hankali T25 zai taimaka maka rage nauyi, rabu da yankuna masu matsala da ƙarfafa tsokoki.
Shirin ya hada da motsa jiki 15 daban daban na dukkan jiki. Ba lallai ba ne don shiga cikin shirin gabaɗaya, zaku iya zaɓar mutum bidiyo da kuma aiwatar dasu akan tsarin mutum. Don ku sami damar fahimtar nau'o'in ajujuwa sun baku taƙaitattun kwatancen duk motsa jiki daga Fuskokin T25.
Duba kuma: Babban bayanin shirin Focus T25.
Mayar da hankali T25 yana da matakai uku: alpha, Beta, Gamma. Kowane lokaci yana da dalilinsa. Tare da haruffa zaku fara rasa nauyi kuma kuyi shiri don ɗaukar nauyi mai tsanani. Beta yana ba da shawarar nauyin nauyi mai tsanani, don haka zaku iya ci gaba da tsara siririn adadi. Gamma zai taimaka muku don haɓaka nasara da haɓaka saukin jiki.
Ofaya daga cikin mahalarta shirin Focus T25 ya nuna canji mai sauƙi na darussan ba tare da tsalle ba. Idan kai ɗan farawa ne ko kuma kana cikin damuwa a cikin firgici, muna ba ka shawarar ka gudanar da sigar mai nauyi:
A yawancin horo Shawn yana sanya abin da ake kira "Lokaci na konewa" Wannan shine: kuna maimaita aikin, amma a cikin saurin sauri. Wasu lokuta konewa na lokaci yana faruwa sau da yawa a kowane darasi, kuma wani lokacin sai a karshen horo. Gwada wannan lokacin don aiki akan sauri kuma kuyi mafi kyau.
Mayar da hankali T25: alpha (matakin farko)
Don yin motsa jiki daga Focus T25 (alpha) bai kamata ku buƙaci ƙarin kayan aiki ba. Karatuttuka a cikin haruffa suna da sauƙi kuma sun dace da duka masu farawa da ɗalibin da ya ƙware.
1. Alpha Cardio (motsa jiki-motsa jiki motsa jiki don sautin tsoka)
Wannan motsa jiki na motsa jiki, wanda ke tattare da tsokoki na ciki, cinyoyi da gindi. Kowane motsa jiki yana wucewa ta sauye-sauye da yawa: zaku fara da siga mai sauƙi sannan kuma toshe cikin sauri da amplitudedon rikita aikin. Yawan bugun zuciyarka zai kasance sama da ƙasa, yana tilasta jikinka ya ƙona calories da mai. Daga cikin motsa jiki da kuke jira tsalle tare da hannun kiwo, mai hawa dutsen tsaye, madadin ƙafafun kafa, gudu da sauri, sit-UPS.
2. Gudun 1.0 (bugun-horo don gudun)
Gudun 1.0 - wani motsa jiki mai ƙona mai daga farkon matakin Mayar da hankali T25. Amma matakin rikitarwa ya fi Alpha Cardio araha. A farkon rabin shirin, zaku zaɓi aikin motsa jiki na zuciya da ɗaukar mara motsi. A rabi na biyu na aji, za a sami babban “lokaci na konewa” idan kun kasance yin atisaye akan saurin kuma ba tare da tsayawa ba. Ayyukan da kansu sun kasance madaidaiciya, galibi tsalle-tsalle da abubuwan wasan kickboxing.
3. Jimillar Jikin Jiki (eroarfin ƙarfin ƙarfin ƙarfin jiki)
Horar tazara tare da wasu atisayen "a tsaye" da kuma atisaye a cikin yanayin shirin. Wannan shine manyan azuzuwan rikitarwa, yayin da sauye-sauye sau da yawa na matsayin jiki ke ƙara ƙarfin jiki. Ana maye gurbin motsa jiki na zuciya da iko, amma mai ƙona mai yana cikin motsa jiki. Za ku tura UPS, katako, huhu, tsalle ya juya 90º.
4. Ab intervals (domin shimfidar ciki da jijiyoyin ciki)
Wannan aikin na Mayar da hankali T25 don ƙirƙirar madaidaicin ciki da jiki mai taushi. Za ku zaɓi madaidaitan ayyukan bene don ɓoyewa da motsa jiki don ƙona kitse akan ciki. Ab Tsakaitawa zaka iya yi da kowa tare da ciki yanki ne mai matsala na jiki. Akwai nau'ikan katako daban-daban na yau da kullun, na Superman, tsalle a cikin madauri, gudu, ɗaga kafa daban daban a latsa wurin zama ko kwance a ƙasa.
5. Foananan Maida hankali (don cinyoyi da duwawu)
Idan kanaso kona kitse akan cinyoyi da gindi, kayi la'akari da shirin Lowerananan Maida hankali. Yana haɗuwa da aiki akan motsa jiki don sautin tsokoki na ƙananan jiki da motsa jiki don ƙona kitse da kuma kawar da wuraren matsala a kwatangwalo. Sean zai taimake ka matse gindi da rage karfin cinyoyi. Za ku yi squats, lunges, deadlifts, tsalle da motsa jiki don motsa muryoyinku.
Mayar da hankali T25: Beta (mataki na biyu)
Don yin motsa jiki daga Mayar da hankali T25 (Beta) ku za a buƙaci dumbbells ko fatar kirji (kodayake wasanni biyu ne kawai: Ript Circuit da Babban Maɗaukaki). A wannan lokacin an ba da azuzuwan da ke da ƙalubale fiye da na alpha.
1. Core Cardio (motsa jiki na motsa jiki don sautin tsoka)
Wannan aikin motsa jiki ne na motsa jiki don dukkan jiki. Kada ku rude da sunan shirin: ƙwayoyin tsoka, ba shakka, shiga cikin aiwatar da wannan shirin, amma ba karamin girmamawa akan cinyoyi da gindi ba. Duk cikin horon zaku sami adadin huɗu masu yawa, tsalle-tsalle da tsugunne, kuma a ƙarshe - shirin motsa jiki da gizo-gizo.
2. Gudun 2.0 (bugun-horo don gudun)
Gudun 2.0 yana da matukar rikitarwa fiye da yadda saurin alfa yake. Horon yana gudana ba tsayawa a hanzari mai sauri da sauri canza motsa jiki. Dukkanin motsa jiki na tsaye kansu masu sauki ne, amma saboda tsananin gudu zuwa ƙarshen darasi na minti 25 da ƙyar zaku iya numfashi. Ana gudanar da shirin a zagaye biyu, kowane zagaye yana dauke da matakai 3. Tare da kowane matakin da kake ƙarawa cikin saurin aiwatar da atisaye.
3. Ript Circuit (horo mai karfin kuzari ga dukkan jiki)
Ript Circuit - wannan motsa jiki daga Mayar da hankali T25 don dukkanin ƙungiyoyin tsoka. Za ku aiwatar motsa jiki a cikin da'irar: saman, kasa, ciki, cardio. Kuna buƙatar dumbbells masu nauyin kilo 1.5 da sama ko sama. Kowane motsa jiki yana dauke da minti 1, za ka ga da'irori 6 na motsa jiki daban-daban na dukkan jiki, misali, huhu, benci Arnold, tsugunne, daga kafafun kafa madaidaiciya, dumbbell deadlifts na baya, wasu burpees a kafa daya.
4. Dynamic Core (don madaidaicin ciki da tsokoki)
Quality motsa jiki mai motsi don tsokoki. Mintuna 10 na farko kuna jiran aikin motsa jiki mai sauƙi wanda ke ɗaga bugun zuciya kuma zai fara aiwatar da rage nauyi. Sannan zakuyi aikin yau da kullun don tsokoki. Kuna jiran katako, crunches, Superman, suna tsalle a cikin madauri. Shirin ya yi kama da Ab Intervals daga alpha, amma ya fi rikitarwa matakin.
5. Maida Hankali (ga hannaye, kafadu da baya)
Horon da aka tsara don yin aiki a saman jiki ta amfani da dumbbells (ko fadada), ƙarfin wuta yana narkewa motsa jiki na motsa jiki. Za ku ƙarfafa tsokoki na kafadu, biceps, triceps, kirji da baya. Shawn yayi bayani sosai game da dabarun yin atisaye, don haka tabbatar da sauraron shawarwarin sa. Kuna jiran wadannan darussan: tura-UPS, daga dumbbells na biceps, dumbbell bench press akan kafadu, kiwo dumbbells kwance, tebur yana sanya madauri baya.
Mayar da hankali T25: Gamma (mataki na uku)
Yanayin Gamma na iya zama da sauki a gare ku fiye da Beta, amma ya kamata ku fahimci cewa tana da wasu matsalolin. Idan watanni biyu na farko kayi aiki akan kona kitse, yayin da Gamma, kai 'Zan ƙarfafa tsokoki da haɓaka ƙasa. Akwai motsa jiki guda guda daya wanda ake furtawa - Speed 3.0.
1. Gudun 3.0 (bugun-horo don gudun)
Aikin motsa jiki mai tsananin gaske na duka saiti na Focus T25. Motsa jiki yana canzawa da sauri, saboda haka kuna buƙatar tattara hankalin ku gaba ɗaya don shirin duka. Musamman "zafi" zai faru a rabi na biyu na aji, inda Shaun T ya haɗa zaɓuɓɓuka da yawa wasu burpees da tsalle mai ƙarfi cikin madauri. A cikin motsa jiki na minti 5 na ƙarshe a zahiri ya canza kowane sakan 10-20, don haka shirya don haɓaka matsakaicin gududon riskar ƙungiyar Shawn.
2. Matsanancin Yanki (Aerobic-karfin horo ga dukkan jiki)
Strengtharfafa ƙarfin haɓaka tare da abubuwan cardio. Wannan shirin shine manufa don ƙona mai da sautin tsoka. Babban farashin kuzarin motsa jiki saboda sauyawa ne na motsa jiki na tsaye da na kwance. An gudanar da aikin na tsawan minti 1 bayan kowane motsa jiki guda hudu zaku sami gajeriyar “lokaci na konewa”. Don haka, shirin ya ɗauka 5 zagaye mai tsanani a minti 5. Za ku yi squats, turawa don triceps, wasu burpees tare da dumbbells, kwance, Jogging, ƙafafun kafa, tafiya a cikin madauri.
3. Pyramid (horo mai karfin kuzari ga dukkan jiki)
Wani motsa jiki mai ƙona kitse, wanda ya danganci ƙarfin motsa jiki don sautin tsoka. Za ku yi aiki a sama da ƙananan ɓangaren jiki, da kuma kan tsokoki masu 'yanci. Sean tayi ayi atisayen akan yanayin farkawa, ba mamaki ana kiran shirin Pyramid. A cikin wannan shirin an shirya darussan masu zuwa: matattun duwatsu, huhu na gefe, tsalle zuwa cikin katako, tura-UPS, bencin latsawa don triceps.
4. Tsagewa (na hannaye, kafadu da baya)
Motsa jiki don jikin sama, amma tare da ƙari ƙarfin ƙarfi mai nauyifiye da lokaci Beta. Za ku ci gaba da aiki a kan karfin tsokoki na hannaye, kafadu da baya, azaman juriya, za ku iya amfani da dumbbells ko kuma fadada kirji. Mintuna 3 na farko kuna jiran aikin motsa jiki, sannan kuma motsa jiki mai ƙarfi, gami da nau'ikan turawa-UPS.
5. Mikewa (mikewa - ga dukkan matakai)
Retaddamar da Maida hankali T25 duk matakan 3. Sean yana ba ku sau ɗaya a mako don yin shimfidawa zuwa dawo da shakatawa tsokoki bayan motsa jiki. Kuna jiran duka motsa jiki masu motsa jiki da tsayayyu. Anyi amfani dashionan fi bada kulawa sosai don shimfida kafafu. Kuna jira har da shirya yoga: kare na ƙasa, yanayin tattabara, teburin da yake gabatar da cat da kuma huhu, squats da karkatarwa.
A cikin Mayar da hankali T25 ya haɗa da motsa jiki 15, kowa na iya samun tsakanin su ingantaccen shiri don kanku. Bidiyo mai ƙona kitse Shaun T zai taimake ka ka rasa nauyi kuma ka sami sifa iri-iri.
Dubi kuma:
- Shirin Les Mills Combat: cikakken bayani game da dukkan motsa jiki
- Gyara Matsala tare da Kalanda na umnarshe: cikakken kwatancen duka horon + ra'ayoyin kan shirin