Kusankhidwa kwa maphunziro a TABATA kuchokera kwa Julia Bognar kwa mphindi 20-25 m'magulu onse

Posachedwapa tidakudziwitsani za pulogalamu ya 21 Day Transformation kuchokera Julia Bognar. Wophunzitsa uyu amadziwa bwino kwa ife ngati membala wa gulu kanema wa Jillian Michaels m'mabwalo otchuka monga: 30 Day Shred, Body Revolution, Killer Buns ndi Tntchafu, Beginner Shred.

Timapereka wapadera kusankha kwapamwamba kwambiri TABATA-zolimbitsa thupi kuchokera kwa Julia Bognar, yomwe idapangidwa mogwirizana ndi GymRa. Makanemawa adzakuthandizani kuti muthane bwino ndi kunenepa kwambiri, kuchotsa madera ovuta ndikulimbitsa thupi. Kanemayo amangotenga mphindi 20-25 zokha ndipo ndizokwanira kuti muchepetse thupi kapena kusintha thupi mukamachita masewera olimbitsa thupi pafupipafupi. Chitani masewera olimbitsa thupi 4-5 pa sabata kapena kuphatikiza ndi makanema ena (mphamvu, magwiridwe antchito, Pilates kapena yoga) ndikupangitsa thupi lanu kukhala lowoneka bwino pakanthawi kochepa.

Zochita zonse Jillian Michaels mu tebulo lofupikitsa!

Zochita zolimbitsa thupi za TABATA:

• Ndi maphunziro apamwamba kwambiri apakati (HIIT), chifukwa chomwe mungafune kuwotcha mafuta, kufulumizitsa kagayidwe ndi kusunga minofu.
• Mudzawotcha zopatsa mphamvu osati panthawi yolimbitsa thupi, koma mkati mwa maola 24.
• Makalasi amachitika molingana ndi mfundo: 20 masekondi masewera 10 masekondi kupuma. Makanema onse Julia mukuyembekezera kuzungulira 4 kwa masewera olimbitsa thupi. Kuzungulira kulikonse kumatenga mphindi 4, ndikuphatikizanso masewera awiri.
• Nthawi zambiri mumachita popanda zida zowonjezera, koma nthawi zina mumafunika dumbbell yopepuka.
• Julia amapereka masewera olimbitsa thupi ngati TABATA kwa woyamba ndi maphunziro apamwamba.
• Magulu onse a mantha ndi oyenera okhawo omwe ali ndi thanzi labwino omwe alibe mavuto ndi ziwalo ndi msana.

Kulimbitsa thupi Julia Bognar kuchokera mndandanda: Tabata Workout

Mu mndandanda wa Julia Tabata Workout akuphatikizidwa Maphunziro 8 amfupi a TABATA (Mphindi 22-23), zomwe zimasiyana mulingo wazovuta. Ngati muli ndi maphunziro a pulayimale kapena sekondale, yambani kuphunzitsa ndi Workout yamoyo 1. Ngati ndinu wophunzira wodziwa zambiri ndiye kuti mukhoza kupita ku Workout Workout 3 kapena 5.

• Kulimbitsa thupi 1 (Woyamba / Wapakatikati). Neslozhnaya interval cardio workout yomwe ili ndi izi: kulumpha chingwe, zida za kickboxing, mapapu, ma burpees, opepuka, kuthamanga ndi kukhudza pansi pamanja. Kuwerengera sikufunika.

• Kulimbitsa thupi 2 (Woyamba / Wapakatikati). Kulimbitsa thupi kumeneku kumaphatikiza masewera olimbitsa thupi amtima komanso kuchita masewera olimbitsa thupi mwamphamvu ndi ma dumbbells. Mudzakhala ndi: kuswana manja ndi dumbbells, Kuthamanga m'malo, Superman, kudumpha bar, kulumpha kuswana manja ndi miyendo. Amafuna dumbbells kuwala.

• Kulimbitsa thupi 3 (Wapakati). Kanemayu ndi wapakati pazovuta. Pazochita zolimbitsa thupi Julia Bognar amapereka: mpikisano kukhudza pansi ndi dzanja lanu, kudumpha mokhota m'malo, kulumpha mozungulira, kudumpha mozama kuwoloka miyendo, kukankha, kugwada m'malo otsetsereka.. Kuwerengera sikufunika.

• Kulimbitsa thupi 4 (Wapakati). Ngakhale ali ndi mulingo womwewo womwe wanenedwa, kulimbitsa thupi uku kumakhala kovutirapo kuposa kwam'mbuyomu. Zimaphatikizapo: kuyenda mu zingwe, ma burpees (mitundu iwiri yosiyana), kokerani ma dumbbells pachifuwa chanu mumphamvu, masewera olimbitsa thupi ndi ma dumbbells pamalo a squat akukankha ndikukhudza manja pansi. Amafuna dumbbells kuwala.

• Kulimbitsa thupi 5 (Zapamwamba/Zapakati). Iyi ndi imodzi mwamavidiyo ovuta kwambiri pa seti iyi, yomwe ili ndi: mapapu a plyometric, skater, ma burpees + kudumpha (mitundu iwiri yosiyana), ma squats ndi mikwingwirima yodumpha ndi kuwukira. Amafuna dumbbells kuwala.

• Kulimbitsa thupi 6 (Zapamwamba/Zapakati). Kulimbitsa thupi popanda zida, ndikugogomezera minofu yapakati. Mu pulogalamuyi, masewera olimbitsa thupi ambiri adachitika pa Mat: mipukutu kudumpha ndi zosintha zingapo ma burpees, kukankha-UPS ndi kulanda. Kuwerengera sikufunika.

• Ntchito 7: Plyo (Wapakati). Kulimbitsa thupi kwa plyometric kuyang'ana kumunsi kwa thupi. Pakati pa masewerawa mudzakumana nawo ma burpees, ma plie-squats, njira zosiyanasiyana zodumpha, kuphatikiza ofukula ndi yopingasa. Amafuna dumbbell.

• 8 Zolimbitsa thupi: Abs & Core (Wapakati). Maphunziro a TABATA a mimba ndi khungwa ndi zinthu za cardio. Mukuyembekezera masewero otsatirawa: Kuthamanga kopingasa, kusiyanasiyana kwa matabwa, kusinthidwa, kudumpha, kukhala-UPS ndi zina zosindikizira.. Kuwerengera sikufunika.

Simungathe kuchita maphunziro achizolowezi, komanso pa kalendala yomalizidwa kwa milungu 6 ndikupita patsogolo kosalekeza. Malinga ndi dongosolo ili 3 nthawi sabata mudzachita masewera olimbitsa thupi a TABATA ndi Julia Bognar, ndipo masiku ena mukuyembekezera yoga (1 pa sabata) ndi maphunziro osavuta ogwirira ntchito, Toni & Yambitsani (2 nthawi sabata). Kalendala ikuyembekezekanso kutulutsa (1 pa sabata).

Kulimbitsa thupi Julia Bognar wa mndandanda: Advanced Tabata

Koma ngati ndinu wophunzira wapamwamba ndiye kuti mutha kupitiliza mndandanda wa Tabata Advanced kuchokera kwa Julia Bognar. Zinaphatikizapo maphunziro 6 okhudzidwa kuti akwaniritse zotsatira zachangu mu nthawi yochepa. Dongosolo lalifupi lophunzitsira la TABATA likhala lowonjezera m'kalasi mwanu. Kuphulika koopsa kwa plyometric kumathandizira kuwotcha mafuta amthupi ndikusunga minofu.

Mu mndandanda wa Advanced Tabata zikuphatikizapo 6 kulimbitsa thupi kwa mphindi 20-25. Mutha kuwaphatikiza m'makalasi awo oyambira pogwiritsa ntchito pulogalamuyo ngati cardio-load, ndipo mutha kuphunzitsa pa kalendala yomalizidwa. Ndondomeko yomwe imapereka GymRa, imakhala ndi masabata anayi: katatu pa sabata mudzachita kanema ndi tabatas, nthawi imodzi pa sabata kuti mukhale ndi masewera olimbitsa thupi komanso 3-1 pa sabata kuyendetsa pulogalamu ya yoga kuti muyambe kuchira pambuyo pochita khama.

Chifukwa chake, pulogalamuyi Tabata Advanced ili ndi makanema otsatirawa:

• Tabata A, B Tabata, Tabata ... F (Mphindi 20-25): masewera asanu ndi limodzi amphamvu amakanema ochokera kwa Julia pamaziko a TABATA okhala ndi ma dumbbells komanso opanda zida.
• Cardio Workout ndi Cardio Dance Fusion (Mphindi 20-22): masewera awiri a cardio ochokera kwa Monica ndi Kalala pofuna kutentha ma calories.
• Kulimbitsa Thupi Lathunthu Lozungulira (Mphindi 25): maphunziro ozungulira ndi ma dumbbells a minofu ya thupi lonse kuchokera ku Hebri.
• Hip Kutsegula Yoga ndi Butt Kukweza Yoga (Mphindi 18-20): masewera olimbitsa thupi awiri a yoga kuchokera kwa Laura kuti mutsegule m'chiuno ndi matako.
• Recovery Yoga (Mphindi 22): yoga yochira kuchokera kwa Mickey.

Ku mndandanda Advanced Tabata tikulimbikitsidwa kupita kokha ngati muli nawo maphunziro ndipo samawopa kwambiri kugwedezeka. Ngati simukutsimikiza kuti mutha kupirira kutentha kwambiri komanso kudumpha kwambiri, yambani ndi pulogalamu yomwe ili pamwambapa ku Tabata Workout, zomwe zimatengera katundu wabwino kwambiri.

Pulogalamu ya TABATA ndiyo njira yabwino kukhala mu mawonekedwe abwino ndi nthawi yochepa yophunzira. Ndipo chofunika kwambiri, Julia Bognar amapereka kanema osati kwa wophunzira wapamwamba komanso kwa oyamba kumene.

Werenganinso: Zolimbitsa thupi 7 zogwira mtima kuchokera kwa Natalie IKO.