Zamkatimu
Nkhani yokhudza maphunziro a TABATA ndiimodzi mwazodziwika kwambiri patsamba lathu. Kujambula kwake sabata iliyonse kwa anthu opitilira 4000, zomwe zikutanthauza kuti TABATA ndiyotchuka modabwitsa.
Lero tikukupatsani ndemanga ya TABATA mu Chirasha kanema wa youtube FitnessoManiya: Makanema 20 othandiza kwambiri pochepetsa thupi.
Zambiri pazokhudza maphunziro a TABATA
Tisanapitilire kufotokoza kanemayo, tiyeni tikumbukire maubwino ndi mawonekedwe a maphunziro a TABATA, aliyense atha kugwiritsa ntchito njirayi ndi momwe angachitire ma tabata. Ngati mukufuna kudziwa zonse zokhudza tabatha kuti muyambe kuwerenga nkhaniyi:
Zonse zokhudza TABATA-zolimbitsa thupi + zolimbitsa thupi
Chifukwa chake, TABATA ndi nthawi yolimbitsa thupi, yomwe imasinthasintha kwambiri komanso nthawi yopuma yochepa. TABATA ikuyenda ndi nthawi: mudzaphunzitsa mwakhama masekondi 20 kenako kupumula kwa masekondi 10. Maulendo onse oterewa amakhala 8. Chifukwa chake TABATA imodzi imatha mphindi 4, momwe mupezere njira 8 zolimbitsa thupi ndikupumula pang'ono pakati pamagawo. Pakulimbitsa thupi kumatha kukhala tabu zingapo kwa mphindi 4.
Tiyeni tikumbukire zabwino za maphunziro a TABATA:
- Kutentha msanga mafuta
- Imathandizira kagayidwe
- Sungani thupi ndikusunga minofu
- Posakhalitsa
- Chabwino khalani opirira
- Chosangalatsa komanso chosazolowereka
- Mutha kudzipangira nokha kulikonse
- Mutha kugwiritsa ntchito zolimbitsa thupi zilizonse
- Sifunikira zida zowonjezera
Popeza TABATA ndiyolimbitsa thupi kwambiri komanso yotopetsa, ndiye kuti muzichita kawirikawiri sikulimbikitsidwa. Ngakhale mutatha kuchita masewera olimbitsa thupi, sikoyenera kuchita TABATA koposa 3-4 pa sabata. Maphunziro a TABATA akuyenera kuperekedwa osati kwa iwo okha omwe akufuna kuwotcha mafuta owonjezera, komanso omwe akugwiritsa ntchito minofu ndikufunafuna njira yosunthira kukhazikika pazotsatira.
TABATA kulimbitsa thupi kuchokera ku FitnessoManiya
Youtube channel FitnessoManiya amatsogolera ophunzitsa kulimbitsa thupi Anelia Skripnik. Maphunziro a TABATA ndi imodzi mwanjira zabwino kwambiri zowotchera mafuta owonjezera, chifukwa chake Anelia wapanga mapulogalamu ambiri ofupikirako. Makalasi ambiri amachitika ndikulemera kwa thupi lake, ndiye kuti, popanda kuwerengera. Nthawi zina, mudzafunika ma dumbbells owala.
Janelia amapereka maphunziro angapo a TABATA a maphunziro apakatikati (Ndizoyenera komanso zotsogola) ndi kusankha kwa TABATA kwamaphunziro apamwamba (ogawanika ndi magulu a minofu). Makalasi onse amatenga mphindi zopitilira 13, osawerengera kutentha ndi mahatchi. Koma musaganize kuti munthawi yochepa kwambiri ndikosatheka kutopa. Ndikhulupirireni, mugwira ntchito ku 100%, ndipo pakatha kotala la ola mudzakhala mulibe mphamvu. Oyamba kumene kulimbitsa thupi ndi bwino osati kuchita TABATA.
Ntchito 30 zabwino zoyambira kumene
Chiwembucho ndi maphunziro a TABATA Anelie Skripnik ali yemweyo m'makanema onse. Mapulogalamu ake amakhala ndi ma tabu atatu kwa mphindi 4. Mu TABATA iliyonse kukuyembekezerani masewera olimbitsa thupi awiri: koyambirira kanayi ndikubwereza zolimbitsa thupi kamodzi (Masekondi 20 amagwira ntchito / mphindi 10 kupuma), kenako kubwereza maulendo 4 (Masekondi 20 amagwira ntchito / mphindi 10 kupuma). Tabatabi pakati pa masekondi 40 opuma. Ndiye kuti, gawo lililonse la maphunziro limakhala ndi zochitika zotsatizana zisanu ndi chimodzi. Popeza makalasi onse amatsatira njira yomweyo, pakuwunika kwathu, timangonena mndandanda wazomwe zapezeka mu kanemayo.
Nthawi zonse muziwotha moto nthawi yayitali musanaphunzire ndi TABATA. Onani kusankha kwathu kokonzekera kugwiritsa ntchito zolimbitsa thupi ndi kuziziritsa:
- Konzekerani musanaphunzitsidwe: masewera olimbitsa thupi
- Kutambasula pambuyo pa masewera olimbitsa thupi: masewera olimbitsa thupi
Kapena muwone kutentha ndi mafunde kuchokera ku FitnessoManiya:
Yang'anani kanema iyi pa YouTube
Ntchito 10 za TABATA pamlingo wapakatikati
M'malo mwake, izi ndizoyenera komanso ndiophunzira kwambiri. Mudzachita masewera olimbitsa thupi omwe amagwiritsira ntchito magulu angapo amisempha. Mudzaphunzitsa mwamphamvu ndikuwotcha mafuta mthupi lonse! Koma nthawi zambiri wophunzitsa FitnessoManiya amagawana makalasi motere: kuzungulira koyamba - thupi lotsika, bwalo lachiwiri - kumtunda kwa thupi, bwalo lachitatu - m'mimba ndi pachimake. Gawo lalikulu la maphunziro limachitika popanda zida zowonjezera. Makalasi onse ali ndi vuto lofanana, kotero mutha kuwasintha kapena kusankha omwe mumakonda kanemayo.
Maphunziro a Bosu TABATA # 1
- Squat akudumpha
- Pitani kumbuyo + kumbuyo kumbuyo + kulumpha malunda
- Kwezani manja mmwamba kuti mutenge + kukankhira-UPS
- Burpee popanda kukankha UPS
- Akukoka mawondo ake pachifuwa pake atakhala pansi
- Mawondo mpaka pachifuwa
Yang'anani kanema iyi pa YouTube
Kuwotcha mafuta TABATA kulimbitsa thupi # 2
Pa ntchitoyi mufunika chingwe cholumpha (ngati mukufuna).
- Kuthamanga ndi kukweza kwa mawondo apamwamba ndi chingwe
- Mapapu a Pometometric
- Kuyenda mu bala ndikutsika kwa mimba pa Mat
- Kankhani-UPS kuchokera mawondo
- Bike
- Wokwera
Yang'anani kanema iyi pa YouTube
Kuwotcha mafuta TABATA kulimbitsa thupi # 3
- Lagonal lunge + squat + ikulowera kumbali (kumanzere)
- Lagonal lunge + squat + ikulowera kumbali (kumanja)
- Gwirani bondo kupita m'zigongono mu thabwa + ndikudumphira lamba
- Kukhazikika kokhazikika ndi malo okwanira-UPS
- Gwirani bondo kupita m'zigongono mbali imodzi (ma seti awiri mbali iliyonse)
- Kukoka bondo kupita pachifuwa osindikiza
Yang'anani kanema iyi pa YouTube
Kuwotcha mafuta TABATA kulimbitsa thupi # 4
- Squat + kukoka mmwamba kupita ku chigongono
- Kudumpha kwakukulu
- Kankhirani-UPS + tulukani mu lamba ku chifuwa chanu
- Kankhirani-UPS kuchokera m'maondo + ndikudumphaduka pamapazi
- Kukoka bondo kupita kugongono
- Lumpha kwambiri mu kachingwe podutsa
Yang'anani kanema iyi pa YouTube
Kuwotcha mafuta TABATA kulimbitsa thupi # 5
Pachithunzichi mufunika ma dumbbells 1-2 kg.
- Mapapu a Pometometric + squat
- Lembetsani kumbuyo + kukoka bondo kupita kugongono (magawo awiri mbali)
- Makina osindikizira a benchi ya dumbbell (2 sets mbali)
- Kuswana manja maphwando ndi ma dumbbells
- Kwezani thupi ndi miyendo pa atolankhani
- Kuyenda mmwamba ndi pansi mu kachingwe
Yang'anani kanema iyi pa YouTube
Masewera a Bosu TABATA # 6
- Lembani m'malo + ophatikizana (kumanja)
- Lunge m'malo + ophatikizana (kumanzere)
- Kudumpha mikono ndi miyendo (kudumpha Jack)
- Miyendo ikukweza mu lamba m'manja
- Theka-burpee
- Lumo atolankhani
Yang'anani kanema iyi pa YouTube
Maphunziro a Bosu TABATA # 7
- Lunge + squats ndikutembenukira (kumanja)
- Lunge + squats ndikutembenukira (kumanzere)
- Skater
- Kukwera kwa bala kuchokera pansi pamafunde amodzi
- Dumpha pachifuwa chomangirira + ndikudumphira zingwezo mwakweza miyendo
- Kwezani matako mmwamba pamwamba pa zigongono
Yang'anani kanema iyi pa YouTube
Maphunziro a Bosu TABATA # 8
- Kuthamangitsa squat
- Olumpha adalowa 90 degree
- Onetsetsani pamapewa ndi ma dumbbells
- Akasupe okhala ndi ma dumbbells ofanana pansi
- Kukweza miyendo atakhala pansi + mawondo mpaka pachifuwa kwa atolankhani
- Russian kupindika ndi dumbbell
Yang'anani kanema iyi pa YouTube
Maphunziro a Bosu TABATA # 9
- Jump kuukira + zolowetsa miyendo kumbuyo (kumanja)
- Kulumpha + miyendo yosunthira kumbuyo (kumanzere)
- Pushups kumbali
- Kuthamanga ndi kukweza kwa mawondo
- Kwezani miyendo yanu kuti musindikize mozungulira mbali (kumanja)
- Kwezani miyendo yanu kuti musindikize mozungulira mbali (kumanzere)
Yang'anani kanema iyi pa YouTube
Masewera a Bosu TABATA a miyendo # 10
Phunziroli likuyang'ana kwambiri miyendo ndi glutes.
- Mbali yam'mbali yolumpha
- Kukweza ndi kutsitsa mpaka mawondo ake
- Squat + swing mwendo (kumanja)
- Bwererani (kumanja)
- Squat + swing mwendo (kumanzere)
- Bwererani (kumanzere)
Yang'anani kanema iyi pa YouTube
Mulingo wapakatikati wa TABATA
Zochitazi zimaphatikizapo zochitika zovuta kwambiri, kuphatikiza mawonekedwe ophatikizika. Nthawi ino Anelia Skrypnyk adagawana masewera olimbitsa thupi a TABATA ndimagulu amisempha, kuti muthe kuloza kulimbana ndi mavuto anga: kumtunda (mikono, mapewa, kumbuyo, chifuwa), thupi lotsika (ntchafu ndi matako), mimba ndi makina osindikizira. Makalasi amachitiranso chimodzimodzi TABATA.
Kwa thupi lakumtunda
Izi zolimbitsa thupi zakumtunda, osati kupopera manja ndi chifuwa chanu ndikuzipanga kukhala zamphamvu komanso zamphamvu. Koma mumalimbitsa malo ovuta, chotsani mafuta kumbuyo kwa manja, kumikono, mbali ndi kumbuyo. Kwa mapulogalamuwa mudzafunika zopepuka 0,5-1 kg.
Maphunziro a TABATA 1
- Kankhani-UPS ndi kasinthasintha ku malo a nkhanu (kumanja)
- Kankhani-UPS ndi kasinthasintha ku malo a nkhanu (kumanzere)
- Akasupe pa triceps
- Kokani + kukweza mwendo mu thabwa
- Kulandidwa kwa manja ndi ma dumbbells mu thabwa (kumanja)
- Kulandidwa kwa manja ndi dumbbell mu bar (kumanzere)
Yang'anani kanema iyi pa YouTube
TABATA kulimbitsa thupi 2
- Kutulutsa pa Ganesh + kutambasula manja pa biceps
- Kuswana manja okhala ndi zodandaula mmanja
- Kankhirani-UPS ndikukhudza m'mimba + ndikudumphira pachifuwa chanu
- Kuswana manja ndi ma dumbbells ofanana pansi
- Kwezani manja anu ndi zododometsa pamapewa otsetsereka (kumanja)
- Kwezani manja anu ndi zododometsa pamapewa otsetsereka (kumanzere)
Yang'anani kanema iyi pa YouTube
TABATA-kulimbitsa thupi 3
- Mbali yammbali + kukankhira-UPS (kumanja)
- Mbali yammbali + kukankha-UPS (kumanzere)
- Kulumpha mu lamba ndi mikono ndi miyendo yoswana ndi cholakwika
- Kutulutsa ndi mafupa a chiuno
- Kulandidwa kwa manja ndi dumbbell mu bar
- Superman wokakamiza
Yang'anani kanema iyi pa YouTube
Kwa thupi lakumunsi
Kulimbitsa thupi kwa TABATA kwa ntchafu ndi matako sikungokuthandizani kutulutsa minofu, koma kumakakamiza thupi kuwotcha mafuta mwachangu. Chifukwa chake ngati mukufuna kuchepetsa kuchuluka kwa miyendo, kuwapangitsa kuti akhale owuma komanso ochepa, makalasiwa akukwanirani bwino. Makamaka njira yophunzitsira atsikana omwe ali ndi mtundu "peyala".
Maphunziro a TABATA 1
- Magulu okhala ndi digirii 180
- 3 kulumpha kosavuta + 3 kulumpha kwakukulu (kukankha mapazi mpaka matako)
- Lunge kumbuyo + mwendo ukugwedezeka chammbuyo (kumanja)
- Lunge kumbuyo + mwendo ukugwedezeka chammbuyo (kumanzere)
- Kukankha mwendo + kutsogolera mwendo mu kansalu (kumanja)
- Kumenyetsa mwendo + kutsogolera mwendo m'lamba (kumanzere)
Yang'anani kanema iyi pa YouTube
TABATA kulimbitsa thupi 2
Pazochitikazi mukufunika zolemera zamakolo.
- Magulu olumpha
- Pitani patsogolo + ndikukweza zala zanu
- Kudumpha kawiri pomwepo, kuukira + miyendo yosokoneza kumbuyo (kumanja)
- Kulumpha pamalopo pamalopo, kumenya + miyendo yosokosera kumbuyo (kumanzere)
- Kwezani mwendo mbali mbali (kumanja)
- Kwezani mwendo kumbali mbali (kumanzere)
Yang'anani kanema iyi pa YouTube
TABATA-kulimbitsa thupi 3
- Lunge lunge + lunge kumbuyo (kumanja)
- Mbali yammbali + kumbuyo kumbuyo (kumanzere)
- Squat + max phazi
- Pitani mu squat pa 1-2-3
- Kuyendetsa lunge + miyendo yolanda kumbuyo (kumanja)
- Kuthamangitsa lunge + miyendo yolanda kumbuyo (kumanzere)
Yang'anani kanema iyi pa YouTube
Maphunziro a TABATA-4
- Squat kudumpha + kulumpha squat
- Wopanga masewera atakhudza manja ake pansi ndikukweza phazi lake
- Kubwerera kumbuyo + kudumpha bondo pachifuwa (kumanja)
- Kubwerera kumbuyo + kulumpha bondo pachifuwa (kumanzere)
- Magulu okhala ndi madigiri 90
- Dzukani pa zala zanu mu squat
Yang'anani kanema iyi pa YouTube
Belly atolankhani
Zochita izi zimachitika pansi pokha ndikuphatikizanso mitundu ingapo yama crunches ndi matabwa. Cardio pano, koma ma LDL amachitidwa mwachangu, chifukwa chake mulimbitsa minofu ndikuwotcha mafuta. Mavidiyo awa mutha kuthandizira maphunziro anu oyambira, ngati mukufuna kutulutsa mawu mwamphamvu pamimba yam'mimba.
Maphunziro a TABATA 1
- Amatembenuza mapazi atakhala pansi
- Kodi kukweza mwendo mu theka-atakhala malo
- Bike
- lumo
- Zokwera ndizotsutsana ndi manja ndi mapazi mu zingwe
- Chigongono chomenyera zingwe
Yang'anani kanema iyi pa YouTube
TABATA kulimbitsa thupi 2
- Kupindika mbali kukhudza chigongono cha bondo (kumanja)
- Kupindika mbali kuti mukhudze chigongono cha bondo (kumanzere)
- Kukula kwa mafupa a chiuno m'mbali mwa mbali (kumanja)
- Kukula kwa mafupa a chiuno m'mbali mwa mbali (kumanzere)
- Lumo pamalo okhala pang'ono
- Kusinthasintha kozungulira kwa miyendo pamalo okhala pang'ono
Yang'anani kanema iyi pa YouTube
TABATA-kulimbitsa thupi 3
- bwato
- Bwato + njinga
- Kupindika kwa miyendo mu kachingwe + kupindika mu lamba (kumanja)
- Kupindika kwa miyendo mu kachingwe + kupindika mu lamba (kumanzere)
- Kwezani mwendo mu thabwa (kumanja)
- Kukweza mwendo mu thabwa (kumanzere)
Yang'anani kanema iyi pa YouTube
Mukufuna kuphunzitsa kunyumba? Onetsetsani kuti mwawona nkhani zotsatirazi
- Ntchito 10 za TABATA zochokera kwa mphunzitsi waku Poland Monica Kolakowski
- Maphunziro a dera kunyumba kuti muchepetse kunenepa
- Zochita zolimbitsa thupi zimachepa kwambiri kuchokera kwa Natalya Papusoi mu Chirasha
- Maphunziro 10 a nthawi yoyaka mafuta osadumpha ndikuthamanga kuchokera kwa Ekaterina Kononova
Kuchepetsa thupi, Kuti muthe kulimbitsa thupi kwakanthawi, Cardio kulimbitsa thupi