Mukati
Chinangwa chekutanga: kupisa mafuta, kuwana mhasuru
Rudzi: cardio
Chikamu chekugadzirira: elementary
Nhamba yekushanda pavhiki: 3
Midziyo inodiwa: bharira
Vateereri: varume nevakadzi
Author: Brad Borland
Pisa Mafuta, Vaka Musuru, uye Tora Bump ne 8 Minute Yakakwira Kuwedzera Tabata Workout yeSquats uye Pushups!
Tsananguro yechirongwa
Unogona here kuwana maminetsi masere ekudzidzisa? Iwe unoda here kushandisa zvakazara iyi maminetsi masere?
Parizvino, izwi rekuti Tabata-kudzidziswa pamwe rave kutozivikanwa kwauri. Iyo yakasarudzika Tabata dhizaini yekudzidzira inoitwa mumaminetsi mana uye mutsauko une chaiwo chaiwo maficha.
Sainzi mamiriro
Dr. Izumi Tabata vakagadzira iyi mhando yeHIIT vachiri kuita tsvagiridzo kuNational Institute of Physical Dzidzo neMitambo muTokyo. Akakamura vatori vechikamu mukuyedza kuita mapoka maviri, ayo aiita akasiyana maitiro ekudzidzisa. Boka rekutanga rakashanda kweawa-rimwe chete zvine simba zvine mwero ka5 pasvondo kwevhiki nhanhatu. Boka rechipiri rakaita 6-miniti, yakanyanya-yakasimba kurovedza muviri kanokwana kavhiki kwevhiki nhanhatu.
Boka rechipiri rakashandisa protocol inozivikanwa nhasi seTabata Method: masekondi makumi maviri (20-set set at maximum maximum) anoteverwa ne10-second rest. 8 yeaya maround ebasa uye zororo zvinowedzera kusvika pamaminetsi mana ekurovedza muviri.
Mhedzisiro? Mushure memavhiki matanhatu, boka rekutanga rakaratidza kuwedzera kwekutsungirira kweaerobic (kusimbiswa kweiyo yemoyo system), asi pakanga pasina shanduko mune anaerobic chikamu (mhasuru shanduko). Panguva imwecheteyo, iro boka rechipiri rakaratidza kuwedzera kwakanyanya mu aerobic kutsungirira pamwe nekusimbisa anaerobic masystem.
Tabata ingakubatsira sei?
Saka unoita sei kuti Tabata kudzidziswa ikushandire? Iwe unowedzera sei mabhenefiti ekupisa mafuta iwe uchivaka mhasuru kubva kune yakasarudzika Workout protocol?
Pazasi pane muenzaniso weTabata Workout inoumbwa ne squats uye mapush-ups akagadzirirwa kupisa mafuta apo ichiwedzera mhasuru.
Usati watanga kurovedza muviri, ita chokwadi chekudziya pabhasikoro rakamira kana treadmill, ita mashoma push-ups uye squats nehuremu hwako, uye wobva watanga HIIT kudzidziswa. Rangarira kuti kurovedza kwakasimba kunoda kurovedza muviri kwakakodzera - usakanganwe nezvehunyanzvi kwechipiri!
Classic Tabata kudzidziswa
Mamwe masekondi makumi maviri epakati kurema squats ane gumi masekondi ekuzorora. Ita masere masere, namatira pane yako purogiramu, uye pedza mumaminitsi mana. Mushure mekupedza chikamu chekutanga, zorora kwemaminetsi maviri uye ita zvimwe chete nekukwira-kumusoro.
Classic Tabata kudzidziswa "squats uye kusundira-kumusoro"
Ita yega yega seti yemasekondi makumi maviri, wozorora kwemasekondi gumi.
8 nzira dze Max. kudzokorora
Zorora maminetsi maviri pakati pekurovedza muviri
Ita yega yega seti yemasekondi makumi maviri, wozorora kwemasekondi gumi.
8 nzira dze Max. kudzokorora
Zvakareruka?
Kuti uwedzere chinhanho cheyakaoma, edza kuchinjanisa squats uye push-ups. Ndokunge, iwe unoita makumi maviri maseketi seti ye squats, zorora gumi masekondi, wozoita push-ups kwemasekondi makumi maviri, zorora, uye udzokere ku squats. Mamwe maekisesaizi kusvikira iwe uine masere masere (maminetsi mana). Mushure mekupedza chiito chekutanga, zorora kwemaminetsi maviri kusvika matatu, wozoita imwe denderedzwa mumaminitsi mana uye pedzisa iko kuita.
Ndichiri nemibvunzo nezve Tabata maitiro ekushanda? Vabvunze mune zvakataurwa kuchinyorwa.