Konke malunga noMsebenzi wokuSebenza
Umxholo
- Ukuzilolonga
- Indlela yokulungiselela
- Iyasebenza
- Kutheni abantu beyithanda
- Uthini uphando
- Nini ukuphepha
- Ukuthatha
Ukuziqhelanisa ne-Insanity yinkqubo yomthambo ehambele phambili. Kubandakanya ukuzilolonga komzimba kunye noqeqesho lwexesha eliphakamileyo. Ukusebenza kokuhlanya kwenziwa imizuzu engama-20 ukuya kwengama-60 ngexesha, iintsuku ezi-6 ngeveki kangangeentsuku ezingama-60.
Ukusebenza ngokuhlanya kuveliswa ngu-Beachbody kwaye kukhokelwa ngumqeqeshi womzimba uShaun T.Olu qeqesho luthathelwa ingqalelo kakhulu kwaye zihlala zicetyiswa kuphela kubathathi-nxaxheba esele benamanqanaba asisiseko sokuqina.
Ukuba unomdla wokuzama inkqubo ye-Insanity, thetha nogqirha wakho. Banokukunceda ubone ukuba obu bungqongqo bomzimba bukhuselekile kuwe.
Ukuzilolonga
Inkqubo yoqobo ye-Insanity ibandakanya ukusebenza okuninzi. Xa ubhalisela le nkqubo, uza kufumana ikhalenda eneenkcukacha ngale misebenzi:
| Igama lomsebenzi | Iinkcukacha | Ubude bokuzilolonga |
|---|---|---|
| Uvavanyo olufanelekileyo | Isiseko sokusebenza ukumisela inqanaba lakho lokomelela komzimba | Imizuzu engama-30 |
| Isiphaluka sePlyometrics | I-Cardio kunye neesekethe zomzimba ezisezantsi zeplyometrics | Imizuzu engama-40 |
| ICardio Power kunye nokuXhathisa | Uqeqesho lomzimba oluphezulu kunye nesekethe ye-cardio | Imizuzu engama-40 |
| Icocekileyo yeCardio | Ixesha leCardio | Imizuzu engama-40 |
| ICardio ABS | Ukuzilolonga esiswini | Imizuzu engama-20 |
| Ukuchacha | Ukuzivocavoca kunye nokuzolula | Imizuzu engama-35 |
| Isithuba seSithuba seMax | Isiphaluka esinamandla | Imizuzu engama-60 |
| Isithuba seMax Plyo | Umsebenzi womlenze weplyometric kunye namandla okuhamba | Imizuzu engama-55 |
| Imeko kaMax Cardio | Isiphaluka seCardio | Imizuzu engama-50 |
| Ukubuyiswa kweMax | Ukubuyisela ukusebenza kunye nokuzolula | Imizuzu engama-50 |
| ICardio Cardio kunye neBhalansi | Umsebenzi we-cardio owenziwe phakathi kwenyanga enye nezimbini zenkqubo | Imizuzu engama-40 |
| Isantya ngomsindo | Inguqulelo ekhawulezayo yomsebenzi oqhelekileyo wemizuzu engama-45 | Imizuzu engama-20 |
Kukwakho nokukhutshwa kwenkqubo yentsusa yoqobo, kubandakanya ne-Insanity Max ephezulu kakhulu.I-Insanity Max 30 yenziwa kuphela ngeentsuku ezingama-30.
Kukwakho nenkqubo ekuthiwa yi-Insanity: The Asylum. Oku kuthengiswa njengenkqubo yokunciphisa umzimba. Ibanga ukuba abathathi-nxaxheba batshisa ukuya kwi-1,000 yeekhalori ngeklasi nganye.
Indlela yokulungiselela
Kubalulekile ukuba ube nenqanaba lokuqina lomzimba ngaphambi kokuqala ukuzilolonga kwe-Insanity. Ukunyusa izinga lomzimba wakho, yenza le mithambo ilandelayo kangangeeveki okanye iinyanga, kuxhomekeke kwinqanaba oqala kulo:
- Ukuzivocavoca kweerobic: Zama ukubaleka, ukuqubha, okanye ukukhwela ibhayisikile.
- Uqeqesho lwamandla: Sebenzisa ubunzima kwaye wenze imithambo yomzimba.
- Yandisa ukuguquguquka: Ngeyoga, tai chi, okanye inkqubo yokolula rhoqo.
- Ukuzilolonga esiswini: Yakha amandla angundoqo.
- ICalisthenics: Zama i-pullups, situps, lunges, kunye ne-pushups.
Ukuba awuqinisekanga ukuba ungaqala ngaphi, ungacela uncedo lomqeqeshi oqinisekisiweyo onokuthi enze inkqubo yokomelela komzimba eyenzelwe wena.
Iyasebenza
Ukusebenza kwe-Insanity yinkqubo yomzimba opheleleyo. Amanqanaba omzimba kunye nokuqina okuphezulu kubandakanya zombini uqeqesho lwe-cardio kunye namandla. Xa usenza lo msebenzi, uya kusebenza la maqela emisipha alandelayo:
- isisu
- iingalo
- amagxa
- isifuba
- imilenze
- glutes
Ukusebenza kwe-Insanity ikakhulu kubandakanya imithambo yokudibanisa. Unokusebenza i-abs, iingalo, kunye namagxa kwindawo enye.
Kukho iividiyo ezimbalwa ezikhethekileyo ezijolise kwindawo enye yomzimba, njengezisu. Kodwa le misebenzi iqhele ukwenziwa ukongeza kwenye i-cardio okanye ixesha lokuphumla. Landela ikhalenda yenkqubo ngemiyalelo ethile.
Kutheni abantu beyithanda
Ukuziqhelanisa ne-Insanity kuye kwaduma emva kokuba ikhutshwe ngo-2009. Abantu abaninzi bayayithanda ngenxa yezi zizathu zilandelayo:
- ukhetho
- akukho zixhobo zifunekayo
- umngeni
Abasebenzisi bokuqina bayayithanda kuba yayiyenye inkqubo ye-P90X, eyayifuna ibha ye-pullup, iseti ye-dumbbell, amaqela okuxhathisa, nokunye okuninzi. Ukusebenza kwe-Insanity, kwelinye icala, bekungafuneki zixhobo. Yonke le nkqubo yenziwa ngokupheleleyo kusetyenziswa imithambo yomzimba.
Ubungqongqo bokuzilolonga bukwabhenela kubantu abaninzi abathanda ukusebenza nzima kwaye babone iziphumo ezikhawulezayo ekusebenzeni kwabo.
Uthini uphando
Ukujongwa kwiziphumo zeenkqubo ezigqithileyo ezinje nge-Insanity Workout, iCrossFit, kunye nabanye, kwaye bazama ukufumanisa ukuba ngaba le misebenzi ikhuselekile.
Abaphandi bafumanise ukuba ukusebenza kwe-Insanity kunenqanaba elifanayo lokulimala njengokuphakamisa ubunzima kunye nezinye izinto zokuzonwabisa.
Kodwa abaphandi bafumanise ukuba ezi ntlobo zokuzilolonga zibeka uxinzelelo olukhulu emzimbeni. Oku kunokuba yingozi kumntu onempilo, ongekho kwimeko efanelekileyo yomzimba, okanye onokulimala kwemisipha ethile.
Ukuphononongwa okufanayo kufumanise ukuba ukuzilolonga kwe-Insanity akunampembelelo ekuphuculeni ukomelela komzimba okanye ukwakheka komzimba wabathathi-nxaxheba. Kodwa abaphandi bathi ezinye izifundo ziyafuneka.
Ukujongwa kwimpembelelo yoqeqesho lwexesha eliphakamileyo kwaye kwafumanisa ukuba kuyatshisa inani eliphezulu leekhalori kunokuqeqeshwa okuphakathi. Inokunciphisa amanqatha omzimba kunye nokujikeleza kwesinqe, ngokwe.
Ngenxa yezi ziphumo zixubeneyo, kufuneka izifundo ezingaphezulu ukumisela ukusebenza kwe-Insanity Workout.
Nini ukuphepha
Kuya kufuneka uphephe ukuzilolonga ukuba:
- ngabaqalayo okanye batsha ukuzilolonga
- uhlala nemeko yonyango okanye yempilo
- uhlala nemicimbi yamathambo okanye edibeneyo
- Bonzakele okanye basentlungwini
- ukhulelwe
Ukuthatha
Zininzi izinto ezikhutshiweyo zokwenza i-Insanity Workout okoko yakhutshwa ngo-2009. Ngoku, unokufumana iividiyo ezininzi zokuzilolonga kunye neapps ezikwi-intanethi.
Ukuba ujonge ukulandela inkqubo ethile enokuthi yenziwe ekhaya, ungonwabela ukuzilolonga kwe-Insanity. Ukuzivocavoca akufiki ngaphandle komngcipheko wokulimala, nangona kunjalo.
Qiniseka ukuba uyashushu kwaye upholise phantsi ngaphambi kokuqala ukuzilolonga kwe-Insanity. Sela amanzi amaninzi xa usenza nawo, nawo. Kwaye uhlala ubona ugqirha ngaphambi kokuzama olu hlobo lokuzilolonga kakhulu.
Ukukhetha Kwabafundi
Yenza uninzi lweStrack Stretch
