Maphunziro a TABATA: kalozera wathunthu + dongosolo lomaliza zolimbitsa thupi

Ngati mukufuna kuchepetsa thupi mwachangu komanso kusintha mawonekedwe awo, Protocol yophunzitsira TABATA ndi njira yabwino yokwaniritsira cholingacho. Tikukupatsani chitsogozo chokwanira kwambiri pamaphunziro a TABATA ndikufotokozera mwatsatanetsatane mawonekedwe awo ndi maubwino awo, komanso zopangidwa zokonzekera za TABATA-exercises + schema classes.

Maphunziro a TABATA: ndi chiyani?

Maphunziro a TABATA ndi maphunziro azitali kwambiri, omwe cholinga chake ndi kukwaniritsa kuchuluka kwakukulu kwa mayendedwe munthawi yochepa. TABATA yatchuka kwambiri pakati pa omwe akuchita chifukwa chazosavuta komanso zosavuta kuchita. Kulimbitsa thupi kwa TABATA pamodzi ndi mitundu ina yamaphunziro othamanga kwambiri kumachotsa pang'onopang'ono ma aerobics achikale ndi ma cardio apakatikati mwamphamvu yolimbitsa thupi.

Mbiri ya maphunziro a TABATA

Mu 1996, physiologist waku Japan ndi Ph. D. Izumi TABATA adachita kafukufuku posaka njira yothandiza yowonjezera kupirira kwa othamanga. Izumi TABATA ndi gulu la asayansi ochokera ku National Institute of Fitness and Sports ku Tokyo adasankha magulu awiri ophunzitsidwa, ndikuchita kuyesa kwamasabata asanu ndi limodzi. Gulu lamphamvu kwambiri linali kugwira ntchito masiku asanu pa sabata kwa ola limodzi, gulu lamphamvu kwambiri lakhala likugwira ntchito masiku anayi pasabata kwa mphindi 4.

Pambuyo pa masabata a 6, ofufuzawo adafanizira zotsatirazo ndipo adadabwa. Gulu loyambalo lidakwanitsa kukhala ndi ziwonetsero zolimbitsa thupi (mtima dongosolo), koma zizindikiro za anaerobic (minofu) sanasinthe. Pomwe gulu lachiwiri likuwonetsa kusintha kwakukulu komanso kachitidwe ka aerobic ndi anaerobic. Kuyesaku kunawonetseratu kuti maphunziro apakatikati pa njirayi amathandizira kwambiri machitidwe a thupi ndi ma anaerobic.

Protocol ya TABATA yayesedwa m'malo okhwima kwambiri asayansi, ndipo yakhala imodzi mwamaumboni akulu kuti ntchitoyi ndiyothandiza. Dr. Izumi TABATA ndi mlembi komanso wolemba nawo nkhani zopitilira 100 zasayansi muma magazine odziwika bwino padziko lonse lapansi. Dzina lake lidakhala mawu apanyumba chifukwa chokhazikitsidwa ndi njira yophunzitsira iyi, yomwe ndiyodziwika kwambiri padziko lonse lapansi.

Mwakutero kulimbitsa thupi kwa TABATA?

Maphunziro a TABATA ali ndi mawonekedwe awa: Masekondi 20 okwera kwambiri, masekondi 10 kupumula, kubwereza kayendedwe kanayi. Iyi ndi gawo limodzi la TABATA, amangotenga mphindi 4 zokha, koma zikhala zodabwitsa mphindi 4! Muyenera kupereka chilichonse 100% ngati mukufuna kupeza zotsatira kuchokera ku maphunziro achidule. Katunduyu ayenera kukhala wakuthwa komanso wophulika. M'malo mwake, TABATA ndi nkhani yapadera yophunzitsira nthawi yayitali kwambiri (HIIT kapena HIIT).

Momwemonso za kapangidwe kakuzungulira kwa TABATA ndi mphindi 4:

• Masekondi 20 zolimbitsa thupi kwambiri
• Kupuma kwamasekondi 10
• Bwerezani mayendedwe asanu ndi atatu

Mizere inayi ya TABATA imatha kukhala yochulukirapo kutengera nthawi yonse yolimbitsa thupi. Pakati pa TABATA zozungulira zikuyembekezeka kukhala mkati mwa mphindi 4-1. Ngati mungachite zambiri, nthawi zambiri zimakhala zokwanira 3-4 TABATA kuzungulira kwathunthu. Poterepa, maphunziro athunthu azikhala pafupifupi mphindi 15-20.

Kodi TABATA ndiyosiyana bwanji ndi maphunziro a Cardio?

Nthawi yogwiritsira ntchito cardio chokhacho komanso chokwanira cha mphamvu ndi mpweya. Katundu wamtunduwu amatchedwa othamangitsa (ndi mpweya). Nthawi yolimbitsa thupi kwambiri ya TABATA mpweya umayamba kuphonya ndipo thupi limakhala lopanda oxygen anaerobic mode (wopanda oxygen). Mosiyana ndi mawonekedwe a aerobic, kuphunzitsa m'dera la anaerobic kwa nthawi yayitali sikugwira ntchito.

Komabe, kulimbitsa thupi kwakanthawi kochepa kwa anaerobic kumathandiza kwambiri pakuwotcha mafuta nthawi yayitali makamaka mutaphunzitsidwa, kukulitsa kupirira, kulimbitsa ndikukula kwa minofu. Katundu wa Anaerobic ndimayeso enieni opsinjika, koma pamapeto pake amakupatsani mphamvu.

Onaninso:

• Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
• Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Kodi kulimbitsa thupi kwa TABATA ndi ndani?

TABATA-kulimbitsa thupi kumatsata aliyense amene wachita maphunziro (osachepera pakatikati) ndipo alibe zotsutsana ndi thanzi. Zothandiza kwambiri kuchita masewera olimbitsa thupi mumachitidwe a TABATA kwa iwo omwe:

• ndikufuna kuchepetsa thupi msanga ndikukhala ndi mawonekedwe abwino
• ndikufuna kusuntha kulemera ndikuchotsa chigwa
• akufuna kupewa kuchepa pantchito yanu, kuphatikizapo kufulumizitsa kukula kwa minofu
• ndikufuna kupeza kumverera kwatsopano kuchokera ku maphunziro
• ndikufuna kukulitsa kupirira kwanu ndikuwongolera zolimbitsa thupi.

Koma ngati mukungoyamba kumene kuphunzitsa, musathamangire ku TABATA kulimbitsa thupi. Pitani ku izi zomwe zingalimbikitsidwe pakatha miyezi 2-3 yokha yochita masewera olimbitsa thupi komanso olimbitsa thupi.

Ndani SAKUGWIRA zolimbitsa thupi za TABATA?

Onaninso, kulimbitsa thupi kwa TABATA sikuyenera aliyense! Ngati mwaganiza zoyamba maphunziro ndi TABATA system, onetsetsani kuti mulibe zotsutsana ndi thanzi.

Maphunziro a TABATA SAKWANIRA:

• anthu osaphunzira omwe alibe maphunziro
• iwo omwe ali ndi matenda amtima
• iwo omwe ali ndi mavuto ndi makina oyendetsa ndi malo
• iwo omwe amatsata zakudya zopanda mafuta ochepa kapena mono
• kwa iwo akupirira pang'ono.

Komabe, ngati mungasankhe masewera olimbitsa thupi omwe mungachite ma tabata ndi oyamba kumene. Werengani zambiri pakusankha kwathu kwa oyamba kumene.

Kodi mungagwiritse ntchito bwanji TABATA?

Zochita zamaphunziro a TABATA

Makamaka pamaphunziro a TABATA amagwiritsa ntchito ma plyometric, kulimbitsa mphamvu, kuonda, kulimbitsa mphamvu ndi kulemera kopepuka. Mwachitsanzo: kulumpha, kubowola, kukankha-UPS, squats, mapapu, kulumpha, kuthamanga mwamphamvu, nkhonya ndi kukankha, kuthamanga, ndi zina zambiri mutha kugwiritsa ntchito masewera olimbitsa thupi a TABATA, chikhalidwe chachikulu ndikuwathamangitsa mwachangu kwambiri.

Kukula kwa dera kwa mphindi 4 TABATA kuzungulira:

• Onse 4 mphindi, mobwerezabwereza chimodzimodzi ntchito 8 njira
• Zochita ziwiri, kusinthana (ABABABE)
• Zochita ziwiri zimasinthidwa awiriawiri (wa AABVAAW)
• Chitani masewera olimbitsa thupi anayi, kenako magulu anayi a machitidwe ena (AAABBBB)
• Zochita zinayi zimasinthana (ABCDABCD)
• Zochita zinayi zimasinthidwa awiriawiri (AABBCCDD)
• Njira zonse za 8 ndizosiyanasiyana zolimbitsa thupi (mwachitsanzo, magulu osiyanasiyana a minofu)

Ngati simukufuna kubwereza zochitika zomwezo, yesetsani kuchita masewera olimbitsa thupi momwe mungasinthire masewera olimbitsa thupi angapo. Mosiyana ndi izi, ngati simukufuna kusintha machitidwe anu mkalasi, tengani njira imodzi kapena ziwiri pa TABATA mozungulira.

Ndi nthawi yochuluka bwanji yochita zolimbitsa thupi za TABATA?

Kuzungulira kumodzi kwa TABATA kumatenga mphindi 4, kenako mphindi 1-2 yopuma ndikuzungulira kotsatira kumayamba. Ndi maulendo angati a TABATA omwe mungathe kupirira kutengera kulimba mtima kwanu. Pafupifupi kuzungulira kwa 3-5 nthawi zambiri kumakhala kokwanira kuti nthawi yonse yolimbitsa thupi ya TABATA ndi mphindi 15-25.

Kumbali inayi, ngati mukufuna pulogalamu yayitali, mutha kuchita zolimbitsa thupi za TABATA ndi mphindi 40-50. Poterepa, pangani phunziroli kuti kuzungulira kamodzi kopitilira muyeso kusinthana ndi kuzungulira pang'ono pang'ono. Mwachitsanzo, mphindi 4, mumachita burpee yophulika, mphindi 4 zotsatira - bala omasuka. Munthawi ya masewera olimbitsa thupiwa, mudzatha kupumitsa mpweya mozungulira lotsatira, komanso mwabwino kwambiri.

• Zonse zokhudzana ndi zolimbitsa thupi za burpee
• Zonse zokhudzana ndi zolimbitsa thupi

Kodi mumachita kangati TABATA zolimbitsa thupi?

ngati inu ndikufuna kuonda, ndiye kuti TABATA azichita zolimbitsa thupi 3-4 nthawi pasabata kwa mphindi 15-30 kapena kawiri pa sabata kwa mphindi 2-3. Sikulimbikitsidwa kuchita zolimbitsa thupi kwambiri TABATA tsiku lililonse, chifukwa izi zimachepetsa dongosolo lamanjenje la Central ndipo limatha kubweretsa kuwonongera.

ngati inu khalani mawonekedwe kapena mukufuna kuwonjezera maphunziro a TABATA pakuphunzitsira zamagetsi, ndikwanira kuthana ndi ma tabata kawiri pa sabata kwa mphindi 2-15. Mutha kuchita pulogalamu ya HIIT m'malo mochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi a TABATA ndibwino kuti muthe kuchita masewera olimbitsa thupi, ngati mungakwaniritse tsiku limodzi. Mwa njira, katundu wolemetsa pa TABATA Protocol ndiyothandiza kwambiri ngati mwakhazikika pakukula kwa minofu panthawi yamphamvu yophunzitsa. Ndi masewera olimbitsa thupi a TABATA simumanga minofu, koma kuti mutuluke pakukula kwa zisonyezo zamagetsi mapulogalamuwa amakwanira bwino.

Kuchepetsa thupi zilibe kanthu kuti muphunzitse nthawi yanji pa TABATA m'mawa kapena madzulo. Ganizirani zamakhalidwe anu komanso kuthekera kwanu. Komabe, sikulimbikitsidwa kuchita zolimbitsa thupi kwambiri m'mimba yopanda kanthu komanso musanagone. Maphunziro a TABATA ndi otopetsa komanso otopetsa, chifukwa chake konzekerani kuti mudzakhala otopa mukamaliza kalasi. Makamaka poyamba, pomwe thupi limangosintha pamavuto.

Kodi ndizotheka kuchita zolimbitsa thupi nthawi zonse?

Yesetsani kusintha machitidwe a TABATA, osabwereza pulogalamu yomweyi katatu motsatira. Thupi lanu limazolowera katundu, chifukwa chake maphunziro omwewo, mphamvu zawo zimachepetsedwa pang'onopang'ono. Kusintha sikungokhala masewera olimbitsa thupi, komanso dongosolo lawo. Mwachitsanzo:

• Sabata imodzi TABATA: burpee, yopingasa, kuthamanga, squats, kudumpha madigiri 180
• Sabata yachiwiri TABATA: akuthamanga ndikukweza maondo ake, ma pushups, mapapu olumpha, sumo-squats
• Sabata imodzi TABATA: Kuyenda mopingasa, squats, kuthamanga ndi zahlest Shin, burpee
• Sabata imodzi TABATA: kulumpha madigiri a 180, kangaude wazingwe, kuthamanga ndikutukula maondo ake, kulumpha mapapu

Mutha kubwerera ku chiwembu chakale, koma yesani kusintha dongosolo ndikuwonjezera machitidwe atsopano a TABATA. Pansipa amapatsidwa ochepa okonzeka ndi machitidwe osiyanasiyana.

Chofunika kudziwa!

Ngati maphunziro achitika pamasekondi 20 akugwira ntchito, kupuma kwamasekondi 10, sizitanthauza kuti ndi maphunziro a TABATA. Kuti mukhale ndi TABATA wowona muyenera kuchita zolimbitsa thupi masekondi 20 pazotheka kuthekera kwawo kukhala anaerobic. Cholinga chanu ndi kuchuluka kwambiri kwa obwereza nthawi yochepa.

Katunduyu ayenera kukhala wophulika komanso wolimba kwambiri, ndichifukwa chake maphunziro a TABATA sangakhale okhazikika. Nthawi zambiri yokwanira mphindi 15-25, ngati mungaphunzitse bwino. Mutha kuchita nthawi yayitali TABATA mosadukiza, koma pazotsatira zabwino zolimbitsa thupi ziyenera kukhala zazifupi, zakuthwa komanso zamphamvu kwambiri. Ngati mumakonda kuchita masewera olimbitsa thupi kwa nthawi yayitali, mumasintha pakati pamphindi 4 mwamphamvu kwambiri ndi mphindi 4 zochepa.

Maphunziro a TABATA-maphunzilo

Tikukupatsani dongosolo la maphunziro kutengera dongosolo la TABATA ya oyamba kumene kupita patsogolo, komanso kuyang'ana pamimba, kumunsi kwa thupi kumtunda. Tikukupatsani ma 4 olimbitsa thupi kamodzi, zolimbitsa thupi kamodzi pa TABATA mozungulira (mwachitsanzo, kuchita masewera olimbitsa thupi kumachitika kwamphindi 4 - 8 mayendedwe). Chifukwa chake, phunziroli limatha pafupifupi mphindi 20 osakonzekera kapena kuzizira.

Mutha kuwonjezera kapena kuchepetsa nthawi yolimbitsa thupi kapena kusintha masewera olimbitsa thupi oyenera inu. Muthanso kusintha ziwembu zakupha (zambiri pazomwe tafotokozazi), osabwerezanso kuchita chimodzimodzi kwa mphindi 4, ndikusintha zochitika ziwiri kapena zinayi mu gawo limodzi la TABATA. Ziribe kanthu momwe mumapangira masewera olimbitsa thupi, chinthu chachikulu chomwe mumagwiritsa ntchito njira iliyonse moyenera.

Mulingo wapakatikati wa TABATA

Njira 1:

• Amadumpha kuswana mikono ndi miyendo
• Kick kutsogolo ndi kumbuyo (magulu anayi mbali iliyonse)
• Kudumpha kwotsatira
• Kupindika mu lamba pa zigongono

Njira 2:

• Skier
• Mabokosi
• Kulumpha lamba mwakweza miyendo
• Kuthamanga ndi Shin zahlest

Mulingo wapakatikati wa TABATA

Njira 1:

• Kuthamanga ndi kukweza kwa mawondo
• Shelf Spiderman
• Pitani kumalo ambiri
• burpe

Njira 2:

• Kudumpha madigiri a 180
• Kuthamanga (pa mawondo)
• Mapiko amalumpha
• Amakweza mwendo mu thabwa

TABATA kulimbitsa thupi ndi ma dumbbells

• Ma burpee ena okhala ndi ma dumbbells amakoka
• Magulu okhala ndi dumbbell (4 amakhala mbali iliyonse)
• Makina osindikizira a benchi ya Dumbbell a minofu ya pachifuwa
• Lunge ndikusinthasintha kwa nyumbayo (magawo anayi mbali iliyonse)

TABATA kulimbitsa thupi ndikuyang'ana ntchafu ndi matako

• Plyometric lateral lunge (magulu anayi mbali iliyonse)
• Kukweza miyendo mu squat theka
• Mapangidwe ozungulira (4 amakhala mbali iliyonse)
• Sumo squats ndikudumpha

Maphunziro a TABATA akugogomezera m'mimba

• Kuthamanga Kwambiri
• Nkhanu
• lumo
• Pitani mpaka pamimba

TABATA kulimbitsa thupi ndikugogomezera mikono, mapewa ndi chifuwa

• Kuthamangitsidwa kwa ma triceps (magulu anayi mbali iliyonse)
• Kuyenda mu bar
• Kankhirani-UPS kumanzere ndi kumanja (kutheka kugwada)
• Thirani ndi phewa

Zikomo chifukwa cha njira za gifs za youtube: mfit, shortcircuits_fitness, FitnessType, Kukhazikitsanso Mphamvu, Mtsikana Wokwanira, Luka Hocevar.

MAPHUNZIRO A TABATA: Zochita 10 zokonzeka kale

Kuchita kwa TABATA pakuchepetsa thupi

Ntchito za TABATA ndizolimba kwambiri, zimakulitsa kwambiri kugunda kwa mtima ndikuzisunga pamlingo wonse mkalasi. Chifukwa chake mudzatha kuwotcha ma calories ambiri , ngakhale kwa phunziro lalifupi. Chiwerengero chenicheni cha zopatsa mphamvu chimatsimikizika payekha, kutengera mtundu wanu wamaphunziro. Kawirikawiri kuchita zambiri komwe kumagwira kumawotcha mafuta ochepa kuposa oyamba kumene. Pafupifupi, mphindi 10 zamaphunziro a TABATA zitha kutentha ma calories 150.

Koma mwayi waukulu wamaphunziro a TABATA ndikugwiritsa ntchito ma kalori ambiri, komanso "afterburner effect". Izi zikutanthauza kuti thupi lanu amatentha mafuta ngakhale maola 48 mukamaliza kulimbitsa thupi, mudzathandizira kwambiri kuti muchepetse kunenepa kwambiri. Mwachitsanzo, maphunziro anthawi zonse a cardio pang'onopang'ono, izi sizinaperekedwe, chifukwa chake, kuti tichite nawo TABATA zopindulitsa kwambiri pazotsatira.

Maphunziro a TABATA ndi katundu wa anaerobic, chifukwa chake osakhala ndi vuto pamisempha ya minofu, mosiyana ndi masewera olimbitsa thupi omwewo. Amaphunzitsa bwino minofu ya mtima ndikusintha kupirira. Kuphatikiza apo, maphunziro apakatikati amakulitsa chidwi cha minofu ku insulini, motero amachepetsa njira yochepetsera thupi.

Kodi mungachedwe bwanji kuthamanga pa maphunziro a TABATA zimadalira kagayidwe kake, mafuta amthupi ochepa, kuchuluka kwa katundu, komanso chakudya. Kumbukirani kuti kuchotsa mafuta owonjezera, muyenera kudya zoperewera za zopatsa mphamvu kuti thupi anayamba kuphwanya mafuta mphamvu. Mulingo woyenera wakuchepetsa ndi maphunziro a TABATA 0.5 kg ya mafuta pa sabata. Mu sabata yoyamba mutha kutaya makilogalamu 2-3 ndikuwononga madzi ochulukirapo mthupi.

Chakudya choyenera: momwe mungayambire pang'onopang'ono

Ubwino wamaphunziro a TABATA:

• Iyi ndi imodzi mwanjira zothandiza kwambiri kuti muchepetse thupi ndikuwotcha mafuta mthupi, chifukwa chake chiwopsezo chotaya minofu ya mnofu ndichochepa.
• Makalasi ndi ochepa munthawi yake, ndipo magwiridwe antchito sakhala otsika pamapulogalamu anthawi zonse.
• Mukulitsa zizindikiritso zanu za aerobic (kupirira) ndi anaerobic (minofu).
• TABATA imakulitsa chidwi cha minofu ku insulin, motero imachepetsa njira yochepetsera kunenepa.
• Mutha kuchita zolimbitsa thupi TABATA kunyumba, kunja, pabwalo la masewera, muholo - kulikonse.
• Pa maphunziro a TABATA, simukusowa zida zowonjezera, mutha kuthana ndi kulemera kwa thupi lake (koma mutha ndi zolemera).
• Ntchito zolimbitsa thupi za HIIT zimachepetsa chiopsezo cha matenda ashuga ndikuthandizira kuthana ndi kukhumudwa.
• Kuphunzitsa Protocol ya TABATA ndikosavuta, komveka bwino komanso kolongosoka bwino, kuti athe kuchita bwino kwambiri.

Nthawi za maphunziro a TABATA: 3 yamaliza mtundu

Kuti muchite bwino pa kulimbitsa thupi kwa TABATA, mufunika nthawi yapadera yowerengera. Koma ndingapeze kuti TABATA-timer? Tikukupatsani zosankha zitatu zakukonzekera nyengo ya TABATA Protocol.

1. Pulogalamu yam'manja TABATA-timer

Njira yosavuta ndikutsitsa pulogalamu yaulere TABATA timer ya smartphone yanu. Pulogalamuyi ndiyosavuta, yosavuta komanso yosinthika. Mutha kusintha kuchuluka kwa nthawi, kuti mukhale ndi nthawi yopuma komanso kupumula, kuchuluka kwa zozungulira. Kuchita masewera olimbitsa thupi kumatsagana ndi siginecha, kuti musaphonye koyambira ndi kumapeto kwa kulimbitsa thupi

Mapulogalamu okhala ndi TABATA-timer mu Russian kwa Android:

• Tabata Timer: ulalo
• TABATA Timer yolimbitsa thupi: ulalo

Mapulogalamu okhala ndi TABATA-timer mu Russian cha iPhone

• CrossFit Timer - nthawi TABATA timer: ulalo
• TABATA. Nthawi yayitali: ulalo

2. Kanema wa TABATA

Njira ina yophunzitsira Protocol TABATA: tengani makanema apadera a youtube omwe ali okonzeka-TABATA-timer. Zapangidwira makamaka masewera olimbitsa thupi a TABATA - muyenera kungophatikiza kanema ndikuyamba kusewera. Chosavuta cha njirayi ndikuti mutha kusintha magawo.

a) TABATA timer yozungulira 1 ndi nyimbo (mphindi 4)

b) TABATA timer pa gawo limodzi popanda nyimbo (mphindi 1)

c) TABATA powerengetsera mphindi 30 ndi nyimbo

3. Masamba okhala ndi TABATA-timer yokonzeka

Ngati pulogalamu ya TABATA-timer ndi kanema sizikukuyenerani, mutha kupita nawo pawebusayiti mapulogalamu okonzekera mapulogalamu. Ingotsegulani tsambalo, ikani nthawi yomwe mukufuna ndikuyamba kuchita nawo. Maulalo amatsegulidwa pazenera latsopano:

• Tsamba lawebusayiti lomwe lili ndi TABATA-timer mu Chingerezi: https://clck.ru/HJVvw
• Tsamba lawebusayiti lomwe lili ndi TABATA-timer mu Chingerezi: https://clck.ru/HJVxj
• Webusayiti yomwe ili ndi TABATA-timer mu Chirasha: https://clck.ru/HJVxw

Mavidiyo 5 omwe ali ndi maphunziro a TABATA

Ngati mukufuna maphunziro a TABATA, onetsetsani kuti muwone makanema omwe tasankha:

• Kuphunzitsidwa kwa 20 TABATA mchilankhulo cha Chirasha kuchokera ku FitnessoManiya
• Ntchito 10 za TABATA zochokera kwa mphunzitsi waku Poland Monica Kolakowski

Tikukupatsirani maphunziro 5 okonzekera TABATA kuyambira mphindi 10 mpaka 30 kwa iwo omwe amakonda kuchita nawo makochi pavidiyo:

1. TABATA zolimbitsa thupi kwa mphindi 15

2.Kulimbitsa thupi kwa Bosu TABATA (Mphindi 8)

3. TABATA kulimbitsa thupi kuchokera ku FitnessBlender (mphindi 20)

4. TABATA kulimbitsa thupi: cardio + mphamvu (mphindi 30)

5. Maphunziro a TABATA ochokera kwa Monica Kolakowski (Mphindi 50)

Ndemanga zamaphunziro a TABATA kuchokera kwa omwe adalembetsa

Maria

Anayendera koyamba gulu la TABATA mchipinda cholimbitsira thupi. Eya, zinali zovuta nthawi yoyamba! Pofika nthawi yomwe ndimaganiza kuti ndinali wokonzeka (kuchita miyezi isanu ndi umodzi ikuyenda ndikuphunzitsidwa mphamvu), kotero ndidapita pamlingo wovuta, ndimaganiza kuti chogwirira chimakhala chosavuta. Pambuyo theka la ora la kalasi lomwe ndimayenera kupanga)) Koma ndine wokondwa kwambiri, ndakhala ndikuchita kwa mwezi umodzi ndi theka kawiri pasabata, kupitilira kupirira, komanso kukhala ndi thupi labwino. Burpee tsopano ikuchita modekha komanso yaphunzira momwe ingachitire kukankha-UPS.

Julia

Pakati pa maphunziro onsewa amakhala ngati TABATA. Nthawi zambiri muzichita nokha kunyumba ndi nthawi ndipo nthawi zonse 8 zimabwereza zolimbitsa thupi chimodzi, kungochita masewera olimbitsa thupi 5-6, nthawi zambiri izi ndizokwanira. Yesetsani kukhala ovuta nthawi zonse, mwachitsanzo, choyamba, squats okha, kenako kuwonjezera squats ndikudumpha. Kapena choyamba chinali thabwa lachizolowezi, ndipo tsopano thabwa lokweza mwendo.

Olga

Chitani ma tabo kunyumba, makamaka makanema ojambula. Kondani pulogalamu ya FitnessBlender pa youtube, ndikosavuta kuchita masewera olimbitsa thupi omwe amapereka ndiosiyanasiyana. Ali ndi njira zambiri zophunzitsira za TABATA za mulingo wosiyanasiyana wamavuto, osati kokha, alipo ndi mphamvu, ndi Pilates, ndi cardio wamba. Koma ndimakonda TABATA chifukwa cha mawonekedwe a 20/10 - ndimakonda kupanga nthawi.

Luba

Ndalumikizidwa ndi TABATA nthawi yakubadwa. Kufunafuna china choti muchite pamsewu mukamayenda ndi mwanayo kuti chikhale mwachangu komanso moyenera. Wowona pa instagram mtsikana yemwe ali tabatai benchi, akuchita kudumpha kosiyanasiyana, matabwa, ma burpees, kukankha-UPS, squats kwakanthawi. Yambani kusaka zambiri, kuziwerenga, kuzikonda komanso kuyambiranso ma tabo. Ndinkaphunzira chilimwe chonse 4-5 sabata iliyonse kwa mphindi 20, ndimagwira ntchito molimbika, kuyesetsa kuti ndisadzipulumutse. Zotsatira zake - kutulutsa makilogalamu 9 ndi kulemera kwa zaberemennet kubwerera ^ _ ^

Lero njira ya TABATA yatengera ophunzitsa olimbitsa thupi padziko lonse lapansi. Mwina palibe mapulogalamu a HIIT, omwe sangagwiritse ntchito TABATA mkalasi lawo. Maphunziro olimbikira a TABATA sikuti amangokuthandizani kuti muchepetse thupi komanso kukhala ndi mawonekedwe abwino, koma azikulitsa magwiridwe antchito athu atsopano.

Ngati mukufuna kuwonjezera maphunziro a TABATA pa masewera ena aliwonse, tikulimbikitsidwa kuti muwone:

• Zochita 20 zapamwamba zankhondo
• Zochita 50 zapamwamba zamiyendo
• Zochita 50 zapamwamba pamimba

Kuchepetsa thupi, Kuti muthe kulimbitsa thupi kwakanthawi, Cardio kulimbitsa thupi