High Intensity Tabata Cardio Workout

Kupisa Zvinyorwa Zvinyorwa Zvishoma Mukati

Kana iwe uchida chaizvo kuwana zvakanakisa kubva pamabasa ako e-cardio, bvisa kunze kwenzvimbo yako yekunyaradza uye edza kudzidzira Tabata . Tabata inoratidziro yekudzivirira kwemazuva ekudzidzira iyo inokumanikidza kuti ushande zvakanyanya zvakasimba kwenguva pfupi. Hausi kungopisa ma koriori akawanda panguva yekushanda kwako, inowedzera kuwedzera kwako, iyo makoriro iwe unopisa mushure mekushandisa iwe muviri wako sezvaunodzorera kumashure. Izvi zvakanyanyisa kushanda zvinosanganisira kukukurudzira kune iyo nzvimbo inofema apo iwe unofanirwa kuchera zvakadzika kuti uwane kuda kuramba uchienda.

Tabata imwe neimwe inosanganisa inosanganisira kusiyanisa mbiri -yakasimba kana kuti anaerobic maitiro kwemaminitsi makumi maviri, inoteverwa nemaminitsi gumi ekuzorora kwemaminitsi mana. Mune shanduro iyi, iwe unoshandura maitiro maviri akasiyana-siyana eTabata yose, panzvimbo yekuita basa rimwechete sezvaunowanzoita mune mamwe mabasa. Izvo zvinoita kuti zvinhu zvirege kugadzikana uye zvinokubvumira kushanda mhando dzakasiyana-siyana.

Ichi chikoro chinonyatsokodzera kufambira mberi kwemaitiro anosununguka ne-high-intensity training. Sarudza rimwe Tabata rakagadzirirwa kushanda kwenguva shoma kana kupedza zvose zvina nokuda kwekushanda kwakadzika kwemaminitsi makumi matatu. Iwe haungatengi chero midziyo yekuita basa iri. Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere, kana mamwe mamiriro.

Tabata Workout Misoro

• Zvimwe zvidzidzo muTabata imwe neimwe yakagadzirirwa, kuita rimwe nerimwe kwemaminitsi makumi maviri, kupumha kwemaminitsi gumi pakati pega yega yega.
• Shanda zvakaoma sezvaunogona pakubata muviri mumwe nomumwe, kushanda kwechikwata che 9 kusvika ku10 pane imwe nguva yaunofunga .
• Dzokorora Tabata imwe neimwe yakagadziwa kanomwe, kwekwose kwemaminitsi mana kweTabata imwechete yakagadzirirwa.
• Pedzisa imwe kana yose yeTabata inosara, yokuzorora kweminiti imwe pakati pekuisa.
• Chengetedza simba rako mukati mekugadzirira uye udzoke kana mwoyo wako wekukura uchikwirira.
• Gadzirisa kushanda sezvinodiwa nekudzivirira chero zviito zvinokonzera kurwadziwa kana kusagadzikana.

Tabata Akaisa 1: Burpees

Iyi Tabata yakagadzika inosanganisira mabhiri uye vanosimudza makomo.

Burpees

1. Sketi uye isa maoko ako pasi.
2. Muchikwata chinoputika, svetuka makumbo kumashure munzvimbo yeplanha.
3. Dzorera tsoka dzako shure kwemaoko ako uye simira, uwedzere kumhanyira pakuguma kwekuwedzera.
4. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.

Sekushandurwa, unogonawo kutsika tsoka dzako pane kudzoka. Kuti uwedzere kuwedzera, edza kuwedzera pushup mushure mekunge iwe udzoke tsoka dzako kumashure.

Mountain Climbers

Chiitiko chechipiri cheTabata chakasarudzwa 1 ndechekukwira makomo.

1. Kubva kumaburiro, gara pasi pasi munzvimbo yakasimudza uye dzimwe nguva uise mabvi mukati memuti, sekunge uchimhanya.
2. Chengetedza mahudyu pasi uye fambisa mabvi zvakakwirira sezvaunokwanisa.
3. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.

Imwe nzira ndeyekuti uite zvakawanda zvekutsvaga, izvo zvakaoma.

1. Ita rutsoka rwakarurama mukati uye ubate zvigunwe kusvika pasi.
2. Zvino svetuka, shandura tsoka mumhepo uye uunza bhegi roruboshwe.

Zvimwewo imwe neimwe yezviputi uye vanosimudza makomo, vachiita umwe neumwe kwemaminitsi makumi maviri, achiteverwa nemaminitsi gumi ekuzorora.

• Dzorerai katatu kwekwose kwemaminitsi mana.
• Zorora kwemaminiti 1.

Tabata Yakagadzirirwa 2: Yakareba Kubhururuka

Tabata yechipiri yakasarudzwa inosanganisira nguva huru uye jaya plyo.

Long Jumps

1. Tanga netsoka pamwe chete uye mabvi akadzikama zvishoma.
2. Ita mberi kusvika kune iwe unogona nemakumbo ose pamwe chete, uchidzika nemabvi akanyorova.
3. Ita kuti utendeuke uye uite imwe yakasvika kwenguva yakareba mune zvakasiyana.
4. Dzokorora, kusvetuka mberi, kumhanyira kutendeuka nekukwira mberi zvakare kwemasekondi makumi maviri, zvino zorora kwemasekondi gumi.

Iva nechokwadi chekuti iwe uende pane zvitsitsinho uye ugare mabvi akanyorova kuti urege kukuvara.

Plyo Jacks

Basa rechipiri reTabata rakagadzirirwa 2 ip pl jacks.

1. Tanga netsoka pamwe chete uye svetuka kumusoro, uchitora tsoka kusvika kune rumwe rutivi, uchidzika mujasi rakadzika.
2. Svetuka uye udzorere tsoka pamwechete (iko kunononoka kutamba jack).
3. Isa maoko ako pamusoro kuti uwedzere simba.
4. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.

Kuti uwedzere kuwedzera, kunonoka pasi kutama uye kuvhara zvakaderera sezvaunokwanisa.

• Mamwe mapfumo akareba uye jack plyo, achiita imwe neimwe kwemasekondi makumi maviri, achiteverwa nemaminitsi gumi ekuzorora.
• Dzorerai katatu kwekwose kwemaminitsi mana.
• Zorora kwemaminiti 1.

Tabata Akagadzwa 3: Squat Anoputika

Tabata yakagadzika 3 inosanganisira kusvetuka kwechikwata nekukwira nemabvi marefu.

Squat Anopepuka

1. Tanga netsoka dzakapetana kupfuura hip-kure nechokuita uye maoko ari shure kwe musoro, anokera kunze.
2. Pasi kusvika muchikwata ichi kuchengetedza mabvi maererano neminwe, uye enda zvakaderera sezvaunokwanisa. Iva nechokwadi chekutumira zviuno zvechiuno kuti udzivirire mabvi.
3. Ita sepamusoro sezvaunogona, kuchengeta mavoko mushure memusoro uye kuputika iyo.
4. Gara nemabvi akareruka uye dzokorora kwemasekondi makumi maviri, wozorora kwemasvondo gumi.

Kuramba neHigh High Knees

Chiitiko chechipiri cheTabata chakagadzirirwa 3 chiri kufamba nemabvi akareba:

1. Jogo munzvimbo, achikotamisa mabvi kumusoro zvakanyanya sezvaunogona, achida chiuno-chiyero nguva imwe neimwe.
2. Ita pazvipira zvetsoka dzako uye uchengetedze mabvi ako akangotarisa kuti awane simba.
3. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.

Kuti uwedzere kuwedzera, iwe unogonawo kutora zvombo uye zvichidzika sezvaunoita.

• Rimwe squat rinosvetuka uye richimhanya nemabvi akareba, richiita imwe neimwe kwemasekondi makumi maviri, inoteverwa nemaminitsi gumi ekuzorora.
• Dzorerai katatu kwekwose kwemaminitsi mana.
• Zorora kwemaminiti 1.

Tabata Akaisa 4: Jump Kicks

Chimwe chechina chinosanganisira kusvetuka kumapapu uye kumativi-to-side jumping lunges.

Jump Kicks

1. Mira namakumbo pamwechete.
2. Simudza bheche rakarurama kusvika pachiuno uye kuruka, kushandura makumbo nekukandira kunze nerutsoka rworuboshwe.
3. Dzorerai izvozvo, uyai nemabvi akakodzera kumusoro, mozoshandura nekukanda nejoko roruboshwe kwemaminitsi makumi maviri kune rumwe rutivi, muchizorora kwemaminitsi gumi.
4. Uchaita izvi kune rimwe divi panguva yeTabata inotevera yakagadzirirwa.

Chikamu Kumativi Jumping Lunge

Chiito chechipiri cheTabata chakagadzirirwa 4 chiri kutumbuka mapapu:

1. Tora rutsoka rworudyi kunze kune rumwe rutivi uye ufukidze mabvi mugomba, uende pasi sezvaunokwanisa.
2. Shingairira maoko kuitira kuti ruoko rworuboshwe rufambe rwendo rworudyi (haufaniri kubata kana iwe usingagoni).
3. Simuka uende kune rumwe rutivi rwunopinda kune rumwe rutivi, zvakare kuisa maoko.
4. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.

Mhepo yakasiyana inokwidza uye inokwidza mapapu, ichiita imwe neimwe kwemasekondi makumi maviri, inoteverwa nemaminitsi gumi ekuzorora.

• Dzorerai katatu kwekwose kwemaminitsi mana.
• Zorora kwemaminiti 1.

Cool Down: Maminitsi mashanu ekudzivirira cardio uye kutambanudza.