Iyi Tabata Workout inzira yakanaka yekupisa makorikori kuburikidza nekukwirira kwe-intervals izvo zvinoshora muviri wako wose. Izvi zvinosanganisira workout zvinosanganisira 5 Tabata inotarisa nekutarisa kunowedzera kushanda, high-intensity exercises. Iwe uchaita mapeji maviri emadziviriro kwemasvondo makumi maviri, zorora zvegumi, uchidzokorora izvochete kwemaminitsi makumi mana ega yega yega. Izvi zvinosanganisira kettlebell maitiro, saka unofanira kufanana ne kettlebell kudzidzira usati waedza izvi. Sarudza Tabata imwe Yakagadzirirwa kushanda kwenguva shoma kana kupedza zvose zvishanu nokuda kwekushanda kwakadzika kwemaminitsi makumi maviri nemashanu.
Precautions
Ona chiremba wako kana une chirwere chekurapa, zvirwere kana mamiriro.
Zvishandiso Zvinodiwa
Svikiro-rinorema kettlebell (mutevedzeri dumbbells), med ball (zvichida), Gliding Discs kana mapepa emapepa
How To
- Mushure mekudziya, shandurai maitiro muTabata rimwe nerimwe, kuita rimwe nerimwe kwemasekondi makumi maviri nekuzorora kwemaminitsi gumi.
- Dzokorora Tabata imwe neimwe yakagadzika kanomwe uye wozorora kweinenge kweminiti usati waenderera mberi kune Tabata inotevera.
- Zvose zvakagadzirirwa zvinofanira kutora maminitsi mashanu kunze kwekunge iwe uchida kuzorora zvakanyanya.
- Dzoka chero basa ripi rinokonzera kurwadziwa kana kusagadzikana uye kuwedzerwa kuzorora sezvaunenge uchida, uchiedza kuzvidzora iwe uye kusundira zvaunogona.
1 - Kushatirwa Tabata: Step Touches
Enda kune kurudyi zvakakwana sezvaunokwanisa, kuchinja maoko. Uya netsoka roruboshwe mukati, bata pasi uye wozoenda kuruboshwe. Dzokorora, kufamba nekukurumidza sezvaungagona kwemasekondi makumi maviri, zorora masvondo gumi.
2 - Knee Inotakura neMed Ball
Bata bhora (zvichida) zvakananga kumusoro uye uendese bhegi rakarurama kusvika pachikwata paunounza bhora kumabvi. Dzokorora kune rumwe rutivi kwemaminitsi makumi maviri, zorora kwemasekondi gumi.
3 - Low Impact Jumping Jacks
Tanga nekutora rutsoka rworudyi kubva parutivi, ruchiita sorutivi rwomumativi, uchikomberedza ruoko rworudyi uye pamusoro. Kurumidza kutora rutsoka rwako kumashure uye wotora rutsoka rworuboshwe kunze, uchidzora ruoko rworuboshwe pamusoro. Ramba uchifamba kubva kune rumwe rutivi nekukurumidza sezvaungagona kwemasekondi makumi maviri, zorora kwemasekondi gumi.
4 - Low Impact Jumping Jacks neArbowbow Arms
Enda kuruboshwe kuenda kune rumwe rutivi runyararo apo uchitenderera maoko maviri kumusoro. Denderedzana nemaoko neimwe nzira apo iwe unotendeuka uye uende kuruboshwe. Nzvimbo yakasiyana nekukurumidza sezvaunokwanisa kana uchikomberedza maoko sezvo uri kutora muraraungu. Dzokorora kwemasekondi makumi maviri, zorora kwemasekondi gumi.
Dzokorora 2 kakawanda kwemaminitsi mana.
5 - Tabata Akaisa 1: Takura Zvokudya
Squat kusvika padenga famba maoko ako kunze iwe uri mupuranga. Nokukurumidza sezvaunogona, famba maoko udzokere kune squat uye umire. * Zvaunosarudza: Wedzera kusundira uye / kana kukwira pamagumo nokuda kwekuwedzera. Dzokorora kwemasekondi makumi maviri, zorora kwemasekondi gumi.
6 - Kutanga Kick ne Plank
Kika netsoka rorudyi ugozvuzvurudza gumbo rorudyi kubva pasi, uchibata maoko ako pasi. Tora rutsoka rworuboshwe kurutivi rworudyi muganda, bata kwenguva pfupi ugofambisa rutsoka rwerudyi mberi zvakare. Simuka, uchikandira nekwenjoka yako yerudyi zvakare uye dzoka zvakare muhomwe yako. Dzokorora kwemasekondi makumi maviri uye zorora kwemasekondi gumi. Ita izvi kufamba kune rimwe divi panguva inotevera nguva yakapoteredza.
Dzokorora 4 kanomwe kwemaminitsi mana. Zorora kwemaawa 30-60
7 - Tabata Yakagadzirwa 2: Kettlebell Lateral Inopinda
Ita kettlebell uye uende kunze kurudyi, uchinge uchinge utethebellbell pakati pemabvi. Ita tsoka dzako pamwe chete sezvaunenge uchiputika muhudyu kuti uwedzere kuyerwa kwebandauko. Dzokera kurudyi zvakare, uchidzungudza bhero pakati pemabvi uye, apo iwe unofamba pamwe chete, sunga bhero pamusoro. Dzokorora rutivi rworuboshwe kuruboshwe kwemaminitsi makumi maviri, zorora kwemasekondi gumi.
8 - Kettlebell Side Step ne Single Arm Swing Curl
Tora kettlebell muruoko rworudyi nechepa yako. Tora kurudyi uye udzike mu squat, uchidzora hure pakati pemabvi. Sezvaunodzokera kumashure, svetesa uremu yacho mu biceps curl, kupedzisira uine uremu zvakananga kumusoro. Dzokorora kwemasekondi makumi maviri, zorora kwemasvondo gumi, kuchinja dzimwe nguva nguva imwe neimwe.
Dzokorora 4 kanomwe kwemaminitsi mana.
Zorora kwemaawa 30-60
9 - Tabata Yakagadzirirwa 3: Kurwiswa Kwemakumbo
Mira nemakumbo paGlider Discs kana mapepa emapepa uye chikwata pasi. Dzorera tsoka dzako kumashure kweplanha uye uite runyararo (zvichida). Shandisa tsoka kumadzo zvakare uye simuka. Dzokorora kwemasekondi makumi maviri, zorora kwemasekondi gumi.
10 - Sliding Mountain Climbers
Kubva kumabhariro, gara pasi pasi muchigaro chekusimudzira uye, zvigunwe zvichiri paGlider Discs uye zvimwe kuisa mabvi muchipfuva, sekunge kumhanyira nekukurumidza sezvaungagona. Chengetedza mahudyu pasi uye fambisa mabvi zvakakwirira sezvaunokwanisa. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi.
Dzokorora 4 kanomwe kwemaminitsi mana.
Zorora kwemaawa 30-60
11 - Tabata Akagadza 4: Kettlebell Rimwe Ropa Rinotarisana Nokufamba
Squat uye kusvetuka kettlebell yepakati shure pakati pemabvi. Tambanudza mahudyu mberi, uchishandisa simba remuviri wako wepasi kuti uise kettlebell kumusoro kumusoro, ruoko rwakarurama. Shandura uremu zvakare pasi uye dzokorora kwema 8 reps musati machinja mapande.
12 - Lungira Fira ne Kettlebell
Tora kettlebell uye pivot, uchitendesa muviri kurudyi uye uri munharaunda. Sezvaunosundira kumashure, svetesa uremu uye pamusoro pemusoro apo iwe unofambisa kune rumwe rutivi muchimambo, uchinatsa kettlebell kune rumwe rutivi. Rambai kwemasekondi makumi maviri, zorora kwemasekondi gumi.
Dzokorora 4 kanomwe kwemaminitsi mana.
Kurara pasi uye kutambanudza
Nguva Yese Yokubata Nguva: Maminitsi makumi maviri