TABATA-Workout: gumi akagadzirira-akaitwa maekisesaizi ekurema uremu

Kushanda kweTABATA ndeimwe yenzira dzinoshanda dzekudzikisa huremu, kubvisa mafuta akawandisa uye nekuvandudza kunaka kwemuviri. Kudzidzisa Protocol TABATA chimiro chekukwirisa kwepakati pekudzidziswa, nekutenda kwauchazokwanisa kupisa makirori akakurisa uye nekugadzirisa mhasuru dzese.

Verenga zvimwe nezve kudzidziswa kweTABATA

Mukukosha TABATA kushanda? Iyo TABATA Protocol ndeye maminetsi mana akateedzana ekurovedza muviri, ayo ane nzira sere dzekurovedza muviri zvinoenderana nechirongwa chemasekondi makumi maviri anoshanda / masekondi gumi zororo. Aya mana-macircuit anogona kuve akati wandei pachidzidzo. Kazhinji chikamu cheTABATA chinosanganisira maviri kusvika mana macircuit kwemaminetsi mana, asi iwe unogona kuwedzera iyo yekudzidzira chikamu kusvika kumanomwe kana masere masekonzi, mukufunga kwayo chete.

Mitemo yekushanda

1. Gara uchitanga iyo TABATA-yekurovedza Workout, pakupera kwekirasi kutambanudza. Workout haigone kuitwa kana TABATA kutenderera iri chikamu chakakosha chekudzidzisa kwako (semuenzaniso, unoita TABATA mushure mekudzidziswa kwesimba).

2. Basa rinotevera rinosanganisira mamwe matabhu. Imwe TABATA inotora maminitsi mana, uye ine zviitwa zviviri zvinodzokororwa mumaseti masere (masekondi makumi maviri anoshanda / masekondi gumi zororo). Kudzidzira kunochinjana pamwe chete zvichienderana nechirongwa cheABAVAAW. Ndokunge, semuenzaniso, muTABATA inosanganisira kurovedza muviri A uye kurovedza muviri B. Ipapo unozozviita zvinotevera.

  • Kudzidzira A: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira A: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira muviri: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira muviri: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira A: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira A: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira muviri: masekondi makumi maviri
  • Zorora: 10 masekondi
  • Kudzidzira muviri: masekondi makumi maviri
  • Zorora: 10 masekondi

Iyi nhevedzano inotora maminetsi mana uye inonzi tabata. Mushure meimwe TABATA tora zororo 4-1 maminetsi uye enda kuminiti ina-mineti TABATA.

3. Haufanire kutevedzera chirongwa chiri pamusoro. Unogona kumhanya kwemaminitsi mana kurovedza muviri (AAAAAAAA), kana sarudzo yekuchinjisa maekisesaizi maviri (AAAABBBB kana ABABABAB), mamwe kana maekisesaizi mana pakati pavo (AABBCCDD). Iwe unogona kugara uchigadzirisa kudzidziswa kwako kuti kukwane maficha ako.

4. Isu tinopa akati wandei sarudzo dzekudzidzisa TABATA: yevatangi vekutanga, yepakati nepakati nhanho. Nekudaro, kana iwe uri mutsva kwazvo mukirasi kana uine huremu hwakakura, saka zviri nani kuti usadzidzira kurovedzwa kweTABATA Protocol. Mune ino kesi nyaya yekutarisa: Sarudzo yekurovedza kwevanotanga pamba kudzikira uremu.

5.Nguva yekushanda kweTABATA:

  • Kurovedza muviri kwemaminitsi gumi kunosanganisira 10 TABATA
  • Kurovedza muviri kwemaminitsi gumi kunosanganisira 15 TABATA
  • Workout kwemaminitsi makumi maviri inosanganisira 20 TABATA

6. Pfungwa yakakosha! Mukudzidzisa kwaTABATA kwaunoda kuita zviitwa zvekumhanya, saka unofanirwa kuita sekudzokorora kwakawanda mumasekondi makumi maviri. Zvinoreva kukwirira kwakasimba kwenguva yekudzidziswa kunokanganisa kurovera kwemoyo (Mamhanyiro emoyo), iyo inobatsira kuwedzera mafuta kupisa uye kuwedzera metabolism.

Verenga zvakare ruzivo rwese nezve mafirakisi echangu

TABATA Workout yevanotanga

TABATA Workout yevanotanga maminetsi gumi

Yekutanga TABATA (maminitsi mana)

1. Kumhanya neShin zahlest

2. squat + gumbo kutapwa kune iyo divi (yemaitiro maviri pagumbo rimwe nerimwe)

Chechipiri TABATA (maminitsi mana)

1. Horizontal Jogging pachigaro

2. Kushambira

TABATA Workout yevanotanga maminetsi gumi

Yekutanga TABATA (maminitsi mana)

1. Kusvetuka tambo

2. Lunge panzvimbo (kuburikidza nenzira mbiri pagumbo rimwe nerimwe)

Chechipiri TABATA (maminitsi mana)

1. Kusvetuka kubereka maoko nemakumbo

2. Static mapuranga pamaoko

Yetatu TABATA (maminitsi mana)

1. Kumhanya munzvimbo

2. Kufamba mubhawa

TABATA Workout yevanotanga 20 maminetsi

Yekutanga TABATA (maminitsi mana)

1. Jumping jacks ine rinosimudza ibvi

2. squat nekusimuka kwemasokisi

Chechipiri TABATA (maminitsi mana)

1. Kukwira nekudzika kwechigaro (kwemaitiro maviri pagumbo rimwe nerimwe)

2. Rongedza pamapfumo emberi

Yetatu TABATA (maminitsi mana)

1. Burpee yakaderera rova

2. Mabvi anosvika pachipfuva (yenzira mbiri padivi rega rega)

Chechina TABATA (maminitsi mana)

1. Mapapu akavhenganiswa

2. Mabvi akwira mudhara

TABATA Workout yepakati nhanho

TABATA Workout yepakati nhanho maminetsi gumi

Yekutanga TABATA (maminitsi mana)

1. Chikwere chinosvetuka

2. Bata tsoka mumutsipa wekumashure

Chechipiri TABATA (maminitsi mana)

1. Jogging yakatwasuka

2. MaLunges mudenderedzwa (kwemaitiro maviri pagumbo rimwe nerimwe)

TABATA Workout yepakati nhanho kwemaminetsi gumi nemashanu

Yekutanga TABATA (maminitsi mana)

1. Skiing

2. - Bata bhanhire

Chechipiri TABATA (maminitsi mana)

1. Vatambi

2. Iyo lunge ine squat (yemaitiro maviri pagumbo rimwe nerimwe)

Yetatu TABATA (maminitsi mana)

1. Kusimudza makumbo nemaoko mudenga

 

2. Padivi rerutivi (munzira mbiri padivi rega rega)

TABATA yekudzidzisa-yepakati nhanho maminetsi makumi maviri

Yekutanga TABATA (maminitsi mana)

1. Kubereka maoko muhafu squat

2. Push-UPS pamabvi

Chechipiri TABATA (maminitsi mana)

1. Magaro nekusvetuka

 

2. Bhasikoro

Yetatu TABATA (maminitsi mana)

1. Kusimudza makumbo mberi nekumashure

2. Kukwirwa kwemakumbo mutambo

Chechina TABATA (maminitsi mana)

1. Kusvetukira kudivi

2. Superman

TABATA Workout yeiyo yepamusoro

TABATA kudzidziswa kwemaminitsi gumi apfuura

Yekutanga TABATA (maminitsi mana)

1. Mabhebhi

2. Kufamba mapapu

Chechipiri TABATA (maminitsi mana)

1. Kubereka maoko netsoka ne podrezkoj

2. Plank Spiderman

TABATA Workout yemaminetsi gumi nemashanu apfuura

Yekutanga TABATA (maminitsi mana)

1. Kubereka maoko nemakumbo ne squat

2. Kufamba netambo (yemaitiro maviri pagumbo rimwe nerimwe)

Chechipiri TABATA (maminitsi mana)

1. Kusvetuka 180 madhigirii

2. Dzorera pushups pasi nekukanya tsoka

Yetatu TABATA (maminitsi mana)

1. Burpee nemaoko ekuberekesa nemakumbo

2. Kutenderera kweruoko mune tambo

TABATA Workout yeiyo yepamusoro maminetsi makumi maviri

Yekutanga TABATA (maminitsi mana)

1. Plyometric mapapu

2. Pushups + dhonza-up mabvi pachipfuva chako

Chechipiri TABATA (maminitsi mana)

1. Kusvetuka nekusimudza makumbo mu tambo

2. Kumhanyira kubva kune rumwe rutivi

Yetatu TABATA (maminitsi mana)

1. Kumhanya nekusimudza mabvi

2. Plyometric lateral lunge (yenzira mbiri padivi rega rega)

Chechina TABATA (maminitsi mana)

1. Kubereka maoko netsoka dzakatetepa squat

2. Vanokanganisa mutambo pagokora

TABATA-kudzidziswa kwenzvimbo dzedambudziko

TABATA Workout maminetsi makumi maviri yedumbu

Yekutanga TABATA (maminitsi mana)

1. Kubereka maoko netsoka nekuberekesa

2. Kumuka kwemaoko mutambo

 

Chechipiri TABATA (maminitsi mana)

1. Jogging yakatwasuka

2. Bata makumbo

Yetatu TABATA (maminitsi mana)

1. Lateral kusvetuka

2. Simudza chiuno chako padivi rerutivi (munzira mbiri pagumbo rega rega)

Chechina TABATA (maminitsi mana)

1.Kumonyoroka mu tambo

Bata gokora rebvi

TABATA-Workout kwemaminetsi makumi maviri kusvika kumagaro nemakumbo

Yekutanga TABATA (maminitsi mana)

1. Magaro nekusvetuka

2. Kusundira lunge (yemaitiro maviri pagumbo rimwe nerimwe)

Chechipiri TABATA (maminitsi mana)

1. Chikwere chinosvetuka

2. Reverse lunge nekusimudza mabvi (yemaitiro maviri pagumbo rimwe nerimwe)

Yetatu TABATA (maminitsi mana)

1. Sumo squats nekusvetuka

2. Rutivi rwemapapu (yemaitiro maviri pagumbo rimwe nerimwe)

Chechina TABATA (maminitsi mana)

1. Plyometric mapapu nekusvetuka

2. Vatambi

Kutenda kune iyo gifs youtube chiteshi: mfit, shortcircuits_fitness, FitnessType, Kujekesa Simba, Rarama Musikana Akakodzera, Luka Hocevar.

Onawo:

  • Wepamusoro makumi mashanu ekurovedza matako kumba + apedza chirongwa chekurovedza muviri
  • Wepamusoro makumi mashanu emitambo yekudzidzira yemhasuru yemudumbu + chirongwa chekupedzisa chirongwa
  • Wepamusoro makumi mashanu anonyanya kurovedza emakumbo + akapedzwa chirongwa chekurovedza muviri

Yekureruka kurasikirwa, Kwemberi kweNguva yekudzidzira, Cardio Workout

Leave a Reply