Hapana nguva yekudzidzira? Haisi dambudziko! Nhanhatu Tabata-themed workouts inosunungura kuputika kweanabolic kwemapoka makuru emhasuru mumaminetsi mashoma anokurumidza, ane hasha.

Author: Alex Savva

Ndinoreurura. Kupedza chinyorwa ichi kwakava kwakaoma kupfuura zvandaifunga. Nekusvika kwemazuva ekupedzisira, ndanga ndichiedza neshungu kuti ndienderane nekuburitsa zvinhu mushure mekufamba kwangu nguva pfupi yadarika uye kuita boka rezvinhu kubva pane risingaperi runyorwa, saka pakanga pasina nguva yekugara pasi nekupedzisa kunyora zvinyorwa. Zvakadaro, ndaiziva kuti imwe snippet yakanga yatopedzwa, uye ini ndakanga ndisingazoregi zvinangwa zvekutanga - kana mashandiro angu! - kunyangarika kubva radar.

Chinonyanya kukosha ndechekuti tine zvakawanda zvakafanana. Kunze kwekunge iwe uri mwana wemuvambi weimwe trust fund anotamba benzi zuva rose, unoziva kuti hupenyu hunoramba huchikanganisa zvirongwa zvedu. Pane nguva dzose chimwe chinhu chekuita, uye iyi isingaperi tambo yezvinhu zvekuita inoba nguva dzakakosha kubva pazuva rako. Uye zvino dzatova mapfumbamwe manheru, zuva ranyura kwenguva yakareba, uye hauna kana kumbofunga nezvekutanga kudzidzisa kwako kwezuva nezuva.

Ini ndinosangana nematambudziko seizvi nguva dzese uye, sewe, ndinovenga kusvetuka maekisesaizi. Saka ndakawana mhinduro inoyevedza kudambudziko iro rakavimbiswa kunditungamira kune zvinangwa zvangu zvekusimba uye kuti ndisaite zvekusvetuka maekisesaizi. Ndakazvigona sei? Zvakanaka, ndakachenjera: Ndakabatanidza nheyo dzeTabata cardio training ne simba rekudzidzira uye ndakawana kukurumidza, kwakaoma uye kunoshanda kushanda kunokubvumira kuti uipedze munguva yakaenzana nechidimbu chechikamu chenguva dzose chekudzidzira.

Pachava nemaminetsi mana here?

Kana wakarava zvinyorwa zvangu zvakapfuura, zvakadai se“Nzira Ina Dzinonyanyoshanda Dzokupisa Mafuta,” wakanzwa nezvekudzidziswa kwaTabata. Senzira chaiyo yekudzidzira, kudzidziswa kweTabata kwakaonekwa muna 1996 mushure mekuongorora kwakaitwa nemuongorori wekuJapan Dr. Izumi Tabata muboka reOlympics speed skaters ine hutano hwepamusoro hwekushanda.

Zvidzidzo zvakapedza 7-8 kutenderera kwe20-yechipiri bhasikoro pa170% yehuwandu hwavo hwekushandisa okisijeni uye vakazorora kwemasekonzi gumi mushure memakumbo ega ega. Kushanda kwenguva pfupi - anenge maminetsi mana ezvose - kwainyanya kubudirira mukuwedzera aerobic uye anaerobic endurance kupfuura kureba, kunonoka-kusimba cardio workouts yakaitwa nhamba imwechete yenguva pavhiki.

Chimwe chiedzo chakaburitswa muna 2013 chakatora Tabata kudzidziswa kusvika padanho rinotevera. Chidzidzo chacho chakashandisa yekutanga Tabata protocol, asi chaisanganisira mana akazara maminetsi mana ekutenderera mune imwe yekurovedza muviri aine imwe miniti yekuzorora pakati. Munguva iyi yemaminitsi makumi maviri ekurovedza muviri, zvidzidzo zvakapisa 4-20 macalorie, uye panguva imwechete yakagamuchira kuwedzera kukuru kwekushandisa simba mumazuva mashomanana akatevera.

Kurovedza kwega kwega pazasi kunongoreba maminetsi mana, asi unogona kuasanganisa kuita rimwe - neminiti yekuzorora pakati pemaseti ezviitwa - kwechikamu chakasimba uye chinoshanda.

Simba kudzidziswa muTabata maitiro

Kunyangwe ichinyanya kushandiswa nebasa reaerobic, mabhenefiti eTabata Workout anoenda kure kupfuura cardio uye kupisa mafuta. 20-second kurohwa kwakanakira kusimudza masimbi anorema, kumanikidza mhasuru kuti dzishande pamwero we submaximal. Zvese zvaunofanirwa kuita kuwana huremu hwakakodzera, zvinova izvo zvinodikanwa nehurongwa uhu hwekuita basa repamusoro-soro kwauri.

Nezve maekisesaizi ataurwa, ndinokurudzira kuti utange pa50% yehuremu hwaunowanzo shandisa kukurudzira kutadza kwemhasuru ipapo pane yakajairwa gumi-rep set. Uye chete mushure mekujaira aya maTabata maekisesaizi, iwe unokwanisa nenzira yekuwedzera mutoro. Mune mamwe mazwi, usarega zvisina maturo zvako zvichikusundira kune uremu hwakawandisa!

Nekumhanya kwevadzokorori vako, ita kuti vaputika - asi vachidzorwa - chibvumirano chakanaka chinoteverwa nechikamu chinodzorwa chisina kunaka, pasina kumbomira kwenguva refu. Chinangwa chako ndechekuzadzisa akawanda akachena, tekinoroji reps sezvinobvira muchikamu che20.

6 mienzaniso yeTabata-maitiro ekudzidzira

Kuti uwane zvakanyanya kubva pakushanda kwako kweTabata-style, ita shuwa kuti unodziya zvakanaka uye gadzira akati wandei maekisesaizi anozoshanda akawanda mamhasuru mapoka panguva imwe chete.

Imwe neimwe yeawa maekisesaizi ingori maminetsi mana kureba uye ine maekisesaizi mana. Iwe unopihwa masekonzi makumi maviri ekupedzisa chiitwa chimwe chete, chichiteverwa nemasekonzi gumi ekuzorora panguva yekuchinja pakati pemaekisesaizi. Uchapedza marounds masere pamwero.

Kurovedzera mazamu

Back Workout

Pfudzi Workout

Kurovedzera kwemakumbo

Kudzidzira maoko

Kushamisa

Kutora nzira yekudimbudzira yekubudirira

Ehe, maekisesaizi akanyorwa pamusoro haana kuiswa mudombo. Iwe wakasununguka kuzvishandura kune dzakafanana kana kune dzaunofarira kuti uuye nerukova rutsva kune yega yega yekurovedza muviri, kunyanya kana iwe watoshandisa chiitwa kakawanda.

Semuenzaniso, bhenji rekudhinda rinogona kutsiviwa ne incline press, dumbbell press, Smith machine press, kana hammer grip dumbbell press; yemahara uremu ruzivo rweruoko runogona kutsiviwa neruzivo rwemaoko mune simulator (Butterfly) kana crossover. Uye nguva dzose push-ups inogona kutsiviwa nemapush-ups pamabhawa asina kuenzana. Chinokosha kutevedzera Tabata protocol, kwete chero sarudzo yekurovedza muviri.

Hedzino dzimwe nzira dzechiitwa chega chega:

• Pullups: kudhonzera chepamusoro pachipfuva, kudhonzera chepamusoro kuseri kwemusoro, kudhonzwa ne counterweight.
  
• Mutsara weruoko rumwe: Bent-over barbell, T-bar barbell, yakadzika block barbell, muchina chinongedzo bar
  
• Akagara Pamusoro Press: Mudzvanyiriri wepamusoro, wakamira dumbbell press, Arnold press, vertical row (barbell kudhonzera kuchirebvu)
  
• Kuberekera ma dumbbells kumativi mukurerekera: kubvutwa kweruoko mukutenderera pachivharo, kubereka dumbbells wakagara mugotsi, uchisimudza maoko mune simulator (reverse butterfly)
  
• Kusimudza dumbbells kumativi: kutora ruoko kune rumwe rutivi pachivharo (neruoko rumwe kana maviri), kusimudza maoko mune simulator, kusimudza kettlebell.
  
• Frontal lift of the bar: kumwe kusimudza kumberi kwemadumbbells, kusimudza maoko pamberi pako mune tambo yekufananidza, kusimudza maoko pamberi pako pane yakarara block.
  
• Jump Squats: nhanho kana nhanho kusvetuka, dumbbell squat, barbell squat
  
• Mapapu panzvimbo: kufamba mapapu, divi mapapu, denderedzwa mapapu
  
• Kusimudza bhawa ye biceps wakamira: kumira EZ barbell kusimudza, barbell kana EZ barbell kusimudza paScott bhenji, dumbbell yeruoko imwe chete inosimudza paScott bhenji, maoko akamonereka paScott bhenji.
  
• Parallel Bar Dips: bhenji press, French bench press, bench press ine nhete grip
  
• Hammer biceps curl: kusimudza dumbbell nesando pabhenji raScott, spider curls for biceps, kusimudza dumbbells pabhenji rakarerekera, kusimudza EZ bar ine reverse grip.
  
• Kuwedzerwa pa block yekumusoro: kuwedzera pachivharo chine tambo yetambo, kuwedzera neV-mubato, kuwedzera maoko pamusoro pemusoro nemubato wetambo, kuwedzera maoko ane dumbbells pamusoro, push-ups mune simulator.
  
• Kumonyorora "Bhasikoro": kaviri crunches, crunches pablock, crunches mumushini wekudhinda
  
• Side bar: puranga nguva dzose, oblique twists, twists pabhenji rakarerekera
  
• Hanging Knee Inosimudza: kurembera makumbo, mabvi akarembera (kubata fitball pakati pemakumbo), akarara makumbo (pabhenji kana pasi)

Ngatiendei nemotokari!

Unogona kushandisa aya maekisesaizi chero nguva, kana uchinge wava neminiti yemahara. Iwe unogona kuita imwe seti yekukurumidza kuputika, kana kusanganisa akati wandei masesheni kana iwe uchida kuvaka mamwe mhasuru mapoka. Uye kana iwe uine rombo rakanaka rekuwana anopfuura mashoma emahara maminetsi, unogona kuedza kuita gehena Workout yemuviri wese, kupedzisa ese akarongwa macomplexes rimwe nerimwe. Muchiitiko ichi, ndinokurayira kuti utange nemakumbo uye kumashure, uye kupedza nemisungo yemaoko uye trunk.

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