Wepamusoro 15 TABATA kudzidziswa kubva kumudzidzisi wePoland Monica Kolakowski

Kudzidziswa kweTABATA ndiko imwe yemaitiro anonyanya kushanda mukusimba kwehuremu. Kutanga, mune chimwe chikamu iwe unogona kupisa akawanda macalorie kuburikidza nekunyanyisa kurovedza muviri. Chechipiri, mushure meTABATA yekudzidzira mafuta kupisa maitiro kunoenderera kunyangwe masikati. Chechitatu, panguva dzedzidzo idzi, urikuparadza mhasuru musiyano neyakajairika kadhioio yekurovedza muviri. Tinokupa iwe sarudzo yeTABATA kudzidziswa kubva kuPoland murairidzi Monica Kolakowski (Monika Kołakowska).

Chii chinonzi TABATA Workout? Iko kudzidziswa kwepakati uko kwaunosiyana nguva dzakasimba dzebasa uye zvikamu zvipfupi zvekuzorora. Imwe TABATA inotora maminetsi mana uye ine masekonzi masere: masekondi makumi maviri ebasa uye masekondi gumi ekuzorora. Mukati memasekondi makumi maviri uchaita kurovedza muviri uchiteverwa nemasekondi gumi zorora uye dzokera kune kwakasimba. MuTABATA unogona kudzokorora chiitiko chimwe chete, kana kuchinjanisa zvakasiyana. Semuenzaniso, Monica Kolakowski anowanzoita imwe TABATA ine zviitwa zvina zvakasiyana.

Verenga zvimwe nezve kudzidziswa kweTABATA

Uku kurovedza kwakanakira huwandu hwekoriori unopisa, mhanyisa metabolism uye uremu hwekurema. Ndokumbira utarise kuti chirongwa ichi kupisa mafuta, kwete kuvaka mhasuru.

Inoratidza TABATA kudzidzisa Monica Kolakowski:

  1. Iko Workout kunoenderana neTABATA. Imwe TABATA inotora maminetsi mana uye zvinoenderana nechirongwa chemasekondi makumi maviri basa / masekondi gumi zororo (masekonzi masere). Iyi tabo yeminiti-miniti ichave kubva pamatatu kusvika masere zvinoenderana nehurefu hwemavhidhiyo. Imwe neimwe TABATA Monica Kolakowski inosanganisira zviitwa zvina zvinodzokororwa kaviri. Pakati petabetai zororo 4 kusvika 20 masekondi.
  2. TABATA-Workout, yakanyorwa pazasi, inotangira pamaminetsi makumi maviri neshanu kusvika makumi matanhatu, saka iwe unozogona kuzvisarudzira iwo iwo chaiwo nguva yenguva yekirasi.
  3. Mavhidhiyo akakodzera kune chivimbo chepakati nepakati uye chemberi kudzidziswa. Monica inopa muyero wakasanganiswa, uko kwakanyanya-kusimba kurovedza muviri kwakapindirwa neepasi simba. Ziya asi uchine. Nesarudzo, kudzora nhanho kana kumira.
  4. Iwo maekisesaizi aunofanirwa kuita squats uye misiyano yawo, mapapu uye akasiyana awo, kumhanya, kusundira-UPS, kusvetuka kubereka kwemaoko nemakumbo, uyo anokwira, gumbo rinosvetuka, burpees, kusvetuka tambo, mapuranga pamagokora nepamberi uye avo misiyano, kumhanya nemabvi akasimudza mudenga, nezvimwewo Chikamu chakakosha chezviitwa chinodzokororwa kubva kuchirongwa chimwe chete nekusiyana kudiki.
  5. Mazhinji emapurogiramu ari pazasi anopera nemakonzo emudumbu pauriri panguva yekuzorora.
  6. Zvese kudzidziswa kwaMonica zvine kudziya kwakazara uye kusunga (5-7 maminetsi), haufanire kutsvaga mamwe mavhidhiyo ekudziya pamberi pekirasi.
  7. Kudzidzira nehuremu hwemuviri wake, ndiko kuti, haudi zvekuwedzera zvekushandisa (kunze kweimwe vhidhiyo inoshandiswa naMonica semabhodhoro akareruka epurasitiki).
  8. Yekuonda kurovedza muviri pazvirongwa zvakatsanangurwa 3-4 nguva pasvondo. Hazvikurudzirwi kuita maekisesaizi zuva rega rega. Zvirinani kuburikidza nezuva. Zvikasadaro, iwe unowana mari yekuwedzeredza uye kudonha kunze kwemwedzi yakati wandei nekuda kwemitoro yakawandisa.
  9. Sezvineiwo, iwe unofanirwa kuchinjisa mutoro unorema zvakadaro nekudzidziswa kwesimba. Ona, semuenzaniso: Kuitwa kwesimba kudzidziswa kwevasikana kumba.
  10. Chirongwa hachikurudzirwe kune vanhu vane matambudziko emabvi majoini, varicose mutsinga, zvirwere zvemoyo

TABATA kubva kuna Monica Kolakowski kwemaminitsi 30-35

Uku ndiko kusarudzwa kweTABATA Workout iyo inosanganisira 3-5 nguva. Kunyangwe paine chokwadi chekuti iko kurovedzwa kupfupi, ivo vakanyanya zvakakwana. Mavhidhiyo maviri ekupedzisira ari muunganidzwa anotora maminetsi makumi mana, asi kupera kwechidzidzo kunoitirwa kurovedza muviri kweABS.

1. TABATA nemabhodhoro emvura (25 maminetsi)

  • Warm-up (ingangoita maminetsi manomwe)
  • 3 x TABATA zvikamu (maminitsi mana imwe neimwe)
  • Kutambanudza (ingangoita maminetsi mashanu)
  • Maekisesaizi anoitwa nemabhodhoro kana kurema uremu
SLIMMING TABATA - YEMAHARA KUSHANDA NEMAHARA MVURA

2. TABATA yakamira zvizere (maminitsi makumi matatu)

3.TABATA + puranga pagokora (maminitsi makumi matatu)

4. TABATA yakamira zvizere (maminitsi makumi matatu)

5. TABATA + mawoko Workout (maminetsi makumi matatu)

6. TABATA kure nenzvimbo dzedambudziko (maminetsi makumi matatu nemashanu)

7. TABATA + mawoko Workout (maminetsi makumi matatu)

8. TABATA + mawoko Workout (maminetsi makumi matatu)

TABATA kubva kuna Monica Kolakowski kwemaminitsi 45-60

Iyi vhidhiyo yeTABATA inokodzera kune avo vane 45-60 nguva yekudzidzira. Kunyangwe paine chokwadi chekuti zvidzidzo zvacho zvakareba, iwo anoshivirira tempo nekuchinjisa yakakwira-yakasimba uye yakadzika-yakasimba kurovedza muviri. Kugadzirira kushanda kuchakwanisa kutsungirira kurovedza muviri kubva pakutanga kusvika pakupedzisira.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

1. TABATA 8 kutenderera yakamira zvizere (maminitsi makumi mashanu)

2.TABATA 8 kutenderera + muchisviniro (50 maminetsi)

3. TABATA + dzvanya kwemasere masere (8 maminetsi)

4. TABATA yakadzokororwa kutenderera (maminitsi makumi mashanu)

5.TABATA 8 kutenderera + muchisviniro (50 maminetsi)

6. TABATA 9 kutenderera yakamira zvizere (maminitsi makumi mashanu)

7. TABATA + dzvanya kwemasere masere (10 maminetsi)

Onawo:

Pasina michina, kurasikirwa uremu, Kupindirana Workout, Cardio Workout

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