Kusarudzwa kweTABATA kudzidziswa kubva kuna Julia Bognar kwemaminitsi makumi maviri neshanu pamatanho ese

Nguva pfupi yadarika takakuzivisa iwe kuchirongwa cheMazuva makumi maviri nerimwe kubva Julia Bognar. Uyu mudzidzisi anonyatsozivikanwa kwatiri senhengo yechikwata Jillian Michaels vhidhiyo munzvimbo dzakakurumbira dzakadai se: 30 Day Shred, Body Revolution, Killer Buns uye zvidya, Kutanga Shred.

Isu tinopa yakasarudzika kusarudzwa kwemhando yepamusoro TABATA-kudzidzira kubva kuna Julia Bognar, iyo yakagadzirwa mukushandira pamwe ne GymRa. Aya mavhidhiyo achakubatsira iwe kurwisa zvine mutsindo kurwisa huremu, kubvisa nzvimbo dzedambudziko nekusimbisa muviri. Vhidhiyo yacho inongotora maminetsi makumi maviri neshanu uye izvo zvakakwana kudzikisa huremu kana kugadzirisa muviri pasi pemamiriro ekurovedza muviri. Ita Workout 20-25 kanokwana pavhiki kana uasanganise nemamwe mavhidhiyo (simba, mashandiro, maPilates kana iyo yoga) uye tora muviri wako mune yakanakisa chimiro munguva pfupi.

Zvese zvekudzidzira Jillian Michaels mune iri nyore pfupiso tafura!

Chii chakaratidza TABATA Workout:

  • Iko kukwirisa kwepakati kwekudzidziswa (HIIT), nekuda kwaunoda kupisa mafuta, mhanyisa metabolism uye chengetedza mhasuru.
  • Iwe uchapisa macalorie kwete chete panguva yekurovedza muviri, asi mukati maawa makumi maviri nemana.
  • Makirasi anoitwa zvinoenderana neshoko: makumi maviri masekondi ekurovedza masekondi gumi. Mavhidhiyo ese Julia iwe wakamirira denderedzwa rechina rekurovedza muviri. Denderedzwa rega rega rinotora maminetsi mana, uye rinosanganisira maviri kurovedza muviri.
  • Kazhinji unozoita pasina mimwe michina, asi dzimwe nguva inoda dumbbell isina kuremerwa.
  • Julia anopa TABATA-senge kurovedza muviri kune wekutanga uye zvemberi chikamu kudzidziswa.
  • Makirasi ese ekuvhunduka uye anokodzera chete kune vanhu vane hutano vasina matambudziko nemajoini uye musana.

Workout Julia Bognar kubva pane akateedzana: Tabata Workout

Mune akateedzana Julia Tabata Workout yaisanganisira 8 pfupi TABATA kudzidziswa (22-23 maminetsi), izvo zvinosiyana padanho rekutambudzika. Kana iwe uine yekutanga kana yechipiri yekudzidzira nhanho, tanga kudzidzisa nehupenyu Workout 1. Kana iwe uchitova mudzidzi ane ruzivo saka unogona kuenda kuiyo Workout Workout 3 kana 5.

  • Kudzidzira 1 (Kutanga / Pakati). Neslozhnaya yenguva yekuita cardio Workout iyo inosanganisira zvinotevera zviitwa. tambo yekusvetuka, zvinhu zve kickboxing, mapapu, mamwe mabhureki, akareruka, anomhanya nekubata pasi neruoko. Iko kuverenga hakudi.
  • Kudzidzira 2 (Kutanga / Pakati). Uku kurovedza muviri kunosanganisa kurovedza muviri uye masimba esimba ekudzidzira nema dumbbells. Iwe unenge uine: kubereka maoko nema dumbbells, Kumhanya munzvimbo, Superman, kusvetuka bhawa, kusvetuka kubereka maoko nemakumbo. Anoda mwenje dumbbells.
  • Kudzidzira 3 (Pakati). Vhidhiyo iyi ndeyepakati yepakati yekuoma. Kubva kurovedza muviri kunopa Julia Bognar: mujaho unobata pasi neruoko, kusvetuka nekutendeuka munzvimbo, kusvetuka lunge, kusvetuka kwakadzika kuyambuka makumbo, kurova, kusvetuka mumateru. Iko kuverenga hakudi.
  • Kudzidzira 4 (Pakati). Kunyangwe iine iwo akafanana mwero wakataurwa, uku kurovedza kwakaoma kupfuura kweiyo yapfuura. Inosanganisira: uchifamba netambo, mamwe mabhureki (maviri akasiyana mavhezheni), dhonza madhiri ekumusoro muchifuva chako mune simba, kurovedza nema dumbbells mune chinzvimbo chakadzika squat kukanda nekubata kwemaoko epasi. Anoda mwenje dumbbells.
  • Kudzidzira 5 (Yepamberi / Yepakati). Iyi ndeimwe yevhidhiyo yakaoma kwazvo yeiyi seti, inosanganisira: plyometric mapapu, skater, mamwe maburpees + kusvetuka (2 dzakasiyana shanduro), squats nekusvetuka kicks nekurwiswa. Anoda mwenje dumbbells.
  • Kudzidzira 6 (Yepamberi / Yepakati). Workout isina michina, nekusimbisa pamisungo yepakati. Muchirongwa ichi, akawanda maekisesaizi akaitwa paMat: rolls ichisvetuka iine mashoma ekugadzirisa mamwe mabhureki, Push-UPS ne coup. Iko kuverenga hakudi.
  • Workout 7: Plyo (Pakati). Plyometric Workout inotarisa kune yepasi muviri. Pakati pezviitwa zvauchasangana nazvo mamwe mabhureki, squie-squats, dzakasiyana siyana nzira dzekukwakuka, kusanganisira mira uye yakatwasuka. Unoda dumbbell.
  • 8 Workout: Abs & Zvishoma (Pakati). TABATA kudzidziswa kwedumbu uye kuhukura nezvinhu zve cardio. Iwe wakamirira zviitwa zvinotevera. yakatwasuka Kumhanya, mapuranga kusiyanisa, kugadzirisa, kusvetuka, kugara-UPS uye kumwe kusiyanisa pane pepanhau. Iko kuverenga hakudi.

Iwe haugone chete kudzidzira kwetsika, asiwo pakarenda yakapera kwemavhiki matanhatu nekufambira mberi kwese. Zvinoenderana nehurongwa uhu 3 kazhinji pavhiki uchaita TABATA kurovedza naJulia Bognar, uye mamwe mazuva iwe wakamirira iyo yoga (1 pavhiki) uye yakapusa yekudzidzira mashandiro, Toni & Activate (2 kazhinji pavhiki). Karenda yacho inotarisirwawo kuburitsa (1 pavhiki).

Workout Julia Bognar wenyaya dzakateedzana: Yepamberi Tabata

Asi kana iwe uri wepamberi mudzidzi ipapo unogona kubva ipapo kuenderera kune akateedzana e Tabata Yepamberi kubva kuna Julia Bognar. Yaisanganisira 6 kukanganisa maitiro ekudzidzira kukurumidza mhedzisiro munguva pfupi. Ipfupi yakasimba yekudzidzira system TABATA ichave yekuwedzera kukuru kukirasi yako. Chokwadi kuputika kweplyometric kurodha kunobatsira kupisa muviri wemafuta uye kuchengeta tsandanyama.

Mune mutsara we Yepamberi Tabata inosanganisira 6 yekudzidzira kwemaminetsi makumi maviri neshanu. Unogona kuvasanganisa mumakirasi avo epakati vachishandisa chirongwa se cardio-mutoro, uye vanogona kudzidzisa pakarenda rapera. Chirongwa chinopa GymRa, chine mavhiki mana: katatu pavhiki iwe uchaita vhidhiyo nematata, 3 nguva pasvondo yekuwedzera kurovedza aerobic uye 1-1 nguva pasvondo kumhanyisa chirongwa cheyoga yekudzosa mhasuru mushure mekushanda nesimba.

Nekudaro, iyo chirongwa Tabata Yepamberi inosanganisira mavhidhiyo anotevera:

  • Tabata A, B Tabata, Tabata… F (20-25 maminetsi): matanhatu akasimba evhidhiyo anoshanda kubva kuna Julia pahwaro hweTABATA ine dumbbells uye isina michina.
  • Cardio Workout uye Cardio Dhanzi Fusion (20-22 maminetsi): maviri cardio Workout kubva kuna Monica naKalala yekupisa macalorie.
  • Yakazara Muviri Circuit Workout (25 maminetsi): redunhu kudzidziswa ane dumbbells yemhasuru dzemuviri wese kubva kuHebri.
  • Hip Kuvhura Yoga uye Bhutsu Yekusimudza Yoga (18-20 maminetsi): maviri ma yoga anoshanda kubva kuna Laura kuvhura chiuno chako uye magaro.
  • Kudzorera Yoga (22 maminetsi): yoga yekupora kubva kuna Mickey.

To series Yepamberi Tabata inokurudzirwa kuenda chete kana uine ruzivo rwekudzidzira uye havatye zvakanyanya kukatyamadza mitoro. Kana iwe usina chokwadi kuti unokwanisa kutsungirira yakakwira tempo uye yakawanda yekusvetuka, tanga neiri pamusoro chirongwa yeTabata Workout, iyo inotora yakanyanya benign mutoro.

Iyo TABATA chirongwa ndiyo nzira kwayo kuwana chimiro chakakura iine shoma nguva yekudzidzira. Uye zvinonyanya kukosha, Julia Bognar anopa vhidhiyo kwete chete kune wepamberi mudzidzi asiwo kune vanotanga.

Uyezve verenga: 7 inoshanda cardio yekurovedza kubva kuna Natalie IKO.

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