Ka Lā Lalo
ʻO ka Insanity Workout series, na nā mea hana o P90X, ke ho'āʻo nei i nā palena o ka cardio i loaʻa iāʻoe me 10 mau kiʻekiʻena nui a me nā hana hana wahaheʻe. ʻAʻole pono nā mea e pono ai a aia nā hāʻina cardio holoʻokoʻa, mai nā'ōpala a me ka pāʻani e holo i nā kī a me nā mea pepehi. Hoʻolālā ka papahana i nā 60 mau lā o ka hana maʻamau a me ke kaʻina hana hoʻomaha (3 mau minuke, 30 mau kekona hoʻomaha) e mālama iāʻoe i ka zone anaerobic no ka hapanui o nā hana, e hana i kēia pūnaewele e kāhea i nā mea hoʻokolohua makemake lākou e pale i ko lākou palena.
Nā kumuhana
ʻO ka inoa o kēia kaʻina hana, Insanity, ke'ōlelo nei ia mea. Aia kēia polokalamu hoʻonohonoho cardio i nā lā he 60-he 10 mau polokalamuʻoniʻoni me hoʻokahi pahu hopu ma ka noʻonoʻo: E kīki i kāu'ōpū me ke aʻo ikaika o ke aerobic a me ke anaerobic kiʻekiʻe loa. I kēlā hopena, nui nā hana i hahai i nā kumuhana like: Nā hana kiʻekiʻe kiʻekiʻe no 3 mau minuke, a ma hope o 30 kekona o ka hoʻomaha,ʻaʻole kokoke i ka manawa e hoʻihoʻi. ʻO kēia manawa pōkole pōkole loa me kēia hana ikaika nui e hana ai i nāʻoihana koʻikoʻi e wikiwiki mai ana iāʻoe.
Aia i loko o kēia papahana kekahi kumuʻai kumu maʻamau (ʻaʻole i hoʻolālāʻia) a me ka hoʻolālā papalena i kāu papa helu 60-lā,ʻo ia hoʻi i loko o 3 mau wiki i kahi ikaika nui (hoʻomākaukauʻia nā hana i kēlā me kēia lā a hiki i ka 1) a hala kekahi hebedoma o nā papahana hana.
ʻO ka Polokalamu
No nā lā he 30 mua , ke hanaʻoe i nā hanaʻeono ma ka hebedoma i kēlā me kēia pule,ʻo kēlā me kēia me kahi manaʻo'ē aʻe - Plyometrics , mana a me ke kūpaʻaʻana, ka cardio maikaʻi a me nā kaapuni me nā hana kūikawā .
ʻO nā lā hope he 30 e pili ana i ka papahana like, akā e ulu ana kāu mau hana ma ka manawa a me ka ikaika. ʻOiai lākou e hoʻokomo i nā hana likeʻole, e hanaʻia nāʻano hana he nui: 3 a 5 mau hana nui i ka lālani no 3 mau minuke, hoʻomaha no 30 maukona a laila e hana hou i ke kumu no ka manawaʻekolu, eʻoi ikaika ana i kēlā me kēia manawa.
Hanaʻia nā haʻawina e Shaun T, he kumu lean a hoʻolālā hoʻolālā a he hale hoʻomaha i piha i nā mea hoʻokani e hoʻoukaʻia ma ke ala. ʻOiai ua paʻakikī lākou a pau, ua wāwahi lākou i nā hana a pau no lailaʻaʻoleʻoe wale nō ke kānaluaʻana i ka'ōpū.
ʻO nā hana
Ināʻoluʻoluʻoleʻoe i ka hana hana kiʻekiʻe a lāʻauʻole paha no ka ea,ʻaʻoleʻoe e makemake i kēia mau hana. He kūlahi a me ka pāʻani nā hana,ʻaʻole pono e loaʻa nā lakohana aʻikeʻoe i ka hapa nui o lākou, e like me ka haʻukiʻana i nā kī, ka pōʻino, a me nā mea pepehi. Aia kekahi mau hoʻohemo likeʻole -'Akeʻia nāʻaoʻao, hui pūʻia me nā loloa lele, lele lele aʻoi aʻe. He paʻakikī ke manaʻo e hiki i kekahi ke hele mai me kēlā mau mea nui loa , hana pepehi kanaka me ka lakoʻole o nā lako e pono ai, akā ua hiki iā lākou ke hana. Aia nā DVD ma:
- Hōʻolo Deeper Fit Test - Uaʻikeʻoe he mea paʻakikī kahi haʻawina inā ponoʻoe e hana i kahi hōʻailona hana ma mua o ka ho'āʻoʻana. Hoʻomaopopoʻoe i nā mea e hele mai me nā hana kiʻekiʻe loa e like me nā kicks kilikopō, nā plyo, nā kulihi mana, nā puʻupuʻu mana a me nā pōʻino. Hanaʻoe i nā mea āpau i hoʻokahi minute me ke aloha, hoʻokahi minute o ka hoʻomaha ma waena o nā hana. ʻO ka ho'āʻo maikaʻiʻana he 30 mau minuke ka lōʻihi, akā he hana ia ma kāna iho.
- Ka Pīkī Kapika Plyometric -ʻO kēia hāmeʻa he 40 mau minuke paha heʻano pōkole paha, akā, ua lōʻihi ia i ka kīʻana i ka pahu me nā mea pahū e like me ka mana o ka pae, ka mīkini pa'ū, nā pākuʻi a me nā piʻi piʻi mauna . Aia kahi mahana he 10 mau minuke,ʻoi 5 mau minuke a ma kahi o 20 mau minuke o nā hola - 3 mau minuke ma ke kiʻekiʻe a ma hope o 30 kekona o ka hoʻomaha.
- Ka mana o Cardio & Resistance -ʻO kēia kaʻahana he 40 mau minuke e like me ke kaʻina o ka cardly plyo aʻo ia - Heʻano like kēia, akā me nā hana likeʻole a me ka nānāʻana i ke kāohi o ka naʻau. ʻO kekahi o nā hawewe e komo ana i ka'āpana o ka puʻupuʻu , ka'ōmaʻomaʻu, ka pohāhiwi poʻohiwi, ka pīpī, ka pāluʻi a me ka neʻeʻana i nā poho.
- Hōʻike hou o Cardio & Max -ʻAʻole he cardio maʻaneʻi, akā he nui ka paʻakikī a me nāʻano likeʻole me kahi hui o nā papahele, nā'āpana, nā lunani, nā pākuhi a me nā kau.
- Pure Cardio -ʻO kēia haʻawina he 40 mau minuke o ka ... hell ... cardio me ka hoʻomahaʻole. Ke neʻe neiʻoe ma hope o ka neʻeʻana e like me nā hopena pepehi, pākī kicks, kīkoki māmā a me ke kukū e lele me ka wāwahiʻole. ʻOiai nā mea hōʻike wikiō e nānā i ka hāʻule.
- Cardio Abs - Ke hoʻomaka nei kēia haʻawina he 20-mau me ka cardio kiʻekiʻe a pau i ka neʻeʻana o ka neʻe. Loaʻa iāʻoe kahi kūlana (a v-noho) no kekahi mauʻano likeʻole ma hope o ka hāpaiʻana i nā wāwae, nā papahele, a me nā mea'ē aʻe.
- Core Cardio & Balance -ʻO kēia loiloi hou e komo ana i kahi o ka hana o ka cardio me ka paʻakikī o ka hahaiʻana ma muli o ke kū paʻa a me ka hoʻokūkū i nā papa hana e like me ke kuʻiʻana o ke kuli , ka hoʻouluʻana a me ka hāpai lima.
- Max Circuit Circuit - Ma ka malamaʻelua, e lele i kāu mau hana i 60 mau minuke, ma hope o ka puka maʻamau, akā, me kaʻoi aku o nā hanaʻoi aku e like me nāʻaoʻao o kaʻaoʻao, nā pihi kuʻikuʻi , nā plyo lunges aʻoi aku. 'Eleʻe koke kaʻili i kēia haʻawina, akā ma ka nānāʻana i ka nānāʻana o ka naʻau e hiki iā ia ke kōkua iāʻoe i kāu hana.
- Max Interval Plyo - Ma ka manawa e hana aiʻoe i kēia 60 minute minute extravaganza, e hoʻomaka anaʻoe e nīnau i kou pono pono'ī. Hoʻomaopopoʻoe i ka hōʻuluʻulu manawa like, akā,ʻo kēia a pau e pili ana i nā plyometric,ʻo ia hoʻi ka hanaʻana i kekahi mau pākuʻi ikaika nui, nā palena a me nā hana nui.
- Ka Hopu Max Cardio -ʻO kēia hana hana cardio me kaʻole (ʻo ia hoʻi, ka cardio a pau,ʻaʻohe mau wāwae) hiki paha i ka mea paʻakikī me nā mea a pau mai nā pākēkī a me nā huakaʻi no ke kuʻi kino i nā kapuaʻi a me nā papahele.
Nā mea pāʻani
- He Polokalamu Papahana -Ua hoʻopukaʻia ka papahana no kāu, hoʻopihapiha me ka papalena o kāu mau hana i hanaʻia, e hana ana i kēia mahele (ināʻaʻole e hana maoli).
- Pono -ʻO kēia mau hana ke puhi i nā kāleka he nui me ka hoʻonaʻauao kūwaho nui e hoʻouka i kou palena. Hoʻomaopopoʻiaʻoe i kahi manawa pōkole.
- Makemake e Mulimuli -ʻAʻole i maʻalahi nā haʻawina, akāʻo ka hapa nui o ka hāuna he pololei a me ka pāʻani me kaʻole choreography a me nā pono hana e hopohopo.
ʻAi
- Kakiʻona - Ma kahi o $ 120, he mea hoʻolimalima lōʻihi kēia.
- Ke Kiʻekiʻe Loa -ʻO ka hapa nui o nā hana he hopena nui a he ikaika a, oiaiʻo Shaun T e hoʻopaʻa i ka palekana a me ka maikaʻi, hiki ke pilikia aʻeha.
- Hōʻike hou - Ua hana nā hana i nāʻano likeʻole, akāʻo ka hapanui o lākou e hahai i keʻano pūnaewele nui. Hanaʻia nāʻano hana likeʻole i kēlā me kēia lā i ka loiloi.
- ʻAʻohe Power Training -ʻO kēia, ma ka ho'ākākaʻana, he polokalamu kākia cardio akāʻo kahi papahana piha e pono e komo i ka ikaika hoʻokūkū , kahi mea āu e hana ai i kāu iho. ʻAʻole hiki ke maʻalahi me kēia cardio koʻikoʻi nui e hoʻi mai.
Ma keʻano holoʻokoʻa, he nui nā hana koʻikoʻi a me nā hana nui e hoʻopiʻi ai i ka mea hoʻonaʻauao e makemake ana e lawe i kā lākou kālepa cardio i kahi hou. Hiki ke hoʻopunipuni nā hana. Uaʻike pinepine wau e like me kaʻu hana hana maʻalahi no nā minuke he 20 a meʻelua paha, akā ua loaʻa ka luhi i ka hapalua o nā kauʻana. Eia naʻe, inā hiki iāʻoe ke nānā iāʻoe iho a hauʻoli i ka paʻiʻana, hiki i ka Insanity series ke koho maikaʻi iāʻoe.