Iyi Tabata Strength Workout ndiyo yakagadzirwa neHigh Intensity Interval Workout iyo inosangana nemisungo yose mumuviri wako ine simba, muviri wose unodzidzira. Tabata imwe neimwe yakagadzika inosanganisira masekondi makumi maviri ekudzidziswa kwesimba inoteverwa nemaminitsi gumi ekuzorora, anodzokororwa kwemakumi mana emaminitsi. Izvi zvinobatsira zvikuru kune vanoita zvekudzidzira vanove vakasununguka nekutengesa kwakaoma uye kudzidzisa kwakasimba.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Various weight dumbbells
How To
- Zvimwe zvidzidzo muTabata rimwe nerimwe rakagadzirirwa, kuita rimwe nerimwe kwemaminitsi makumi maviri, kupumha kwemaminitsi gumi pakati pega yega yega
- Pedzisa maitiro ekuita mazana makumi mana nemakumi mana, kupumha kweminiti imwe pakati peTabata Sets
- Chengetedza simba rako rose pakushanda nekuzororazve, kana uchida
- Gadzirisa kushanda sezvinodiwa nekudzivirira chero zviito zvinokonzera kurwadziwa kana kusagadzikana
Squat Curl Press Right Kwadaro Kuruboshwe
Mira mumamiriro akakomba, rutsoka rwerudyi mberi, kuruboshwe rwendo shure. Shingai pasi uye chengetedza zviyero mu biceps curl. Dhinda mapepa ari kumusoro kana iwe uchisimudza kusvika pakamira. Deredza zvidhori, dzokorora kwemaminitsi makumi maviri uye zorora kwemasekondi gumi.
Ita ichi kufamba kune rumwe rutivi rworuboshwe panguva inotevera.
Pamberi uye Pamberi Makomborera Kurudyi Saka Kuruboshwe
Tora midzi yezviremba uye uende mberi mberi nejoko rorudyi. Pinda muchitsitsinho kuti udzoke, simudza bhandi nechiyero chemari uye utore gumbo rorudyi kumashure. Dzokorora kwemasekondi makumi maviri uye zorora kwemasekondi gumi.
Ita ichi kufamba kune rumwe rutivi rworuboshwe panguva inotevera.
Zvimwe basa rimwe nerimwe, kuita rimwe nerimwe kwemaminitsi makumi maviri, rakatevera nemaminitsi gumi ekuzorora. Dzokorora maitiro gumi nemakumi mana.
Zorora kwemaminiti 1
Hammer Curl With Power Squat
Bata zviremara zvakakura mukati mavo maviri maoko. Svetera zviyero zvishoma zvishoma sezvaunoshandisa, kusimbisa zviyero zvichienda mberi kupinda munyeredzi nyundo paunenge uchiderera pasi sezvaunokwanisa. Simuka sezvaunoderedza zvidhori uye dzokorora kwemasekondi makumi maviri uye wozorora kwemaminitsi gumi.
Squat Nepamusoro Press
Kubva pamashandiro ekutanga, tora zviyereso kumapfudzi uye masaga, kusungirira zviyero kumusoro kana iwe uchisimuka. Dzokorora kwemasekondi makumi maviri uye wozorora masvondo gumi.
Zvimwe basa rimwe nerimwe, kuita rimwe nerimwe kwemaminitsi makumi maviri, rakatevera nemaminitsi gumi ekuzorora. Dzokorora maitiro gumi nemakumi mana.
Zorora kwemaminiti 1
Kufamba Pushups
Ita 4 'kutamba' kukwira kuruboshwe (famba kuruboshwe kuruboshwe nemakumbo kuruboshwe, uchienda mune pushup, zvino famba ruoko rworudyi uye gumbo zvakare pamwe), uye 4 kurudyi. Dzokorora kwemasekondi makumi maviri uye zorora kwemasekondi gumi.
Core Kickbacks
Pinda panzvimbo yepuranga, pamaoko nezvigunwe, kubata dumbbells muruoko rumwe norumwe. Tora chikwangwani chakanaka chakatarisana nekwenyuka uye uwedzere ruoko kuti ruregere. Dzokorora kwemaminitsi makumi maviri, shandura zvombo kumativi ose. Zorora kwemasvondo gumi.
Zvimwe basa rimwe nerimwe, kuita rimwe nerimwe kwemaminitsi makumi maviri, rakatevera nemaminitsi gumi ekuzorora. Dzokorora maitiro gumi nemakumi mana.
Zorora kwemaminiti 1
Kudzora Dumbbell Rows
Bhandi pachiuno, chidzoka chikafu uye chakafanana nechomukati uye nezvirembero zvichirimbera pasi. Bend the elbows uye udonhe zviyereso kusvika kumuti mumutambo wekucheka, kutengesa zvikamu zvitatu. Pasi uye dzokorora kwemasekondi makumi maviri uye zorora kwemasekondi gumi.
Mberi Lunge ne Double Arm Row
Tora zviyero uye udzoke shure nerutsoka rworudyi mumwendo wakarurama. Nyorera mberi kubva muchiuno, dzoka zvakare, uye tora zvidzitiro mukati mutsva wemutsara wechipiri. Dzokera kune rumwe rutivi rwemasvondo makumi maviri uye wozorora kwemaminitsi gumi. Nzvimbo dzakasiyana dzomukati mumwe nomumwe.
Zvimwe basa rimwe nerimwe, kuita rimwe nerimwe kwemaminitsi makumi maviri, rakatevera nemaminitsi gumi ekuzorora. Dzokorora maitiro gumi nemakumi mana.
Zorora kwemaminiti 1
Cool Down: Maminitsi mashanu ekudzivirira cardio uye kutambanudza
Nguva Yese Yokubata Nguva: 30-35 Maminitsi