Zamkatimu
Kugwiritsa ntchito TABATA ndi imodzi mwanjira zothandiza kwambiri kuti muchepetse thupi, kuchotsa mafuta ochulukirapo komanso kukonza thupi. Protocol Yachikhalidwe TABATA ndi mtundu wamaphunziro othamanga kwambiri, chifukwa chake mutha kuwotcha mafuta opitilira muyeso ndikuthana ndi minofu yonse.
Werengani zambiri zamaphunziro a TABATA
Mwakutero kulimbitsa thupi kwa TABATA? Protocol ya TABATA ndi masewera olimbitsa thupi amphindi zinayi, omwe amakhala ndi njira 8 zolimbitsa thupi molingana ndi chiwembu chopumira masekondi 20 / masekondi 10. Zozungulira zinayi zotere zimatha kukhala zingapo pamaphunziro. Nthawi zambiri gawo la TABATA limakhala ndimizere iwiri kapena inayi kwa mphindi 4, koma mutha kuwonjezera gawoli mpaka masanjidwe asanu ndi awiri kapena asanu ndi atatu, mwakufuna kwake.
Malamulo a kulimbitsa thupi
1. Nthawi zonse yambitsani maphunziro a TABATA, kumapeto kwa kalasi. Kulimbitsa thupi sikungachitike ngati kayendedwe ka TABATA ndi gawo limodzi la maphunziro anu (mwachitsanzo, mumachita TABATA mutaphunzitsidwa mphamvu).
2. Kuchita masewera olimbitsa thupi otsatirawa kumaphatikizaponso tabu. TABATA imodzi imatha mphindi 4, ndipo imakhala ndi zolimbitsa thupi ziwiri zomwe zimabwerezedwa m'maseti 8 (masekondi 20 amagwira ntchito / masekondi 10 kupumula). Zochita zimasinthana wina ndi mnzake malinga ndi chiwembu cha AABVAAW. Ndiye kuti, mu TABATA mulinso zolimbitsa thupi A ndi zolimbitsa thupi B. Mukatero muzichita motere:
- Chitani masewera A: masekondi 20
- Kupuma: masekondi 10
- Chitani masewera A: masekondi 20
- Kupuma: masekondi 10
- Kuchita masewera olimbitsa thupi: masekondi 20
- Kupuma: masekondi 10
- Kuchita masewera olimbitsa thupi: masekondi 20
- Kupuma: masekondi 10
- Chitani masewera A: masekondi 20
- Kupuma: masekondi 10
- Chitani masewera A: masekondi 20
- Kupuma: masekondi 10
- Kuchita masewera olimbitsa thupi: masekondi 20
- Kupuma: masekondi 10
- Kuchita masewera olimbitsa thupi: masekondi 20
- Kupuma: masekondi 10
Izi zidatenga mphindi 4 ndipo amatchedwa ma tabata. Pambuyo pa TABATA kamodzi pumulani mphindi 1-2 ndikupita ku TABATA miniti inayi.
3. Simuyenera kutsatira njira yomwe ili pamwambapa. Mutha kuthamanga masewera olimbitsa thupi kwa mphindi zinayi (AAAAAAAAA), kapena mwayi wosintha zochitika ziwirizo (AAAABBBB kapena ABABABAB), zochita zolowezera zina kapena zinayi pakati pawo (AABBCCDD). Mutha kupititsa patsogolo maphunziro anu nthawi zonse kuti zigwirizane ndi zomwe mumachita.
4.Timapereka zosankha zingapo pa maphunziro a TABATA: kwa oyamba kumene, pamlingo wapakatikati komanso wapamwamba. Komabe, ngati mwabwera kumene m'kalasi kapena muli ndi cholemera chachikulu, ndibwino kuti musaphunzitse maphunziro a TABATA Protocol. Pankhani yowonera iyi: Kusankhidwa kwa masewera olimbitsa thupi kwa oyamba kumene kunyumba kuti achepetse kunenepa.
5. Kutalika kwa kulimbitsa thupi kwa TABATA:
- Kuchita masewera olimbitsa thupi kwa mphindi 10 kumaphatikizapo 2 TABATA
- Kuchita masewera olimbitsa thupi kwa mphindi 15 kumaphatikizapo 3 TABATA
- Kuchita masewera olimbitsa thupi kwa mphindi 20 kumaphatikizapo 4 TABATA
6. Mfundo yofunika! Mu maphunziro a TABATA muyenera kuchita masewera olimbitsa thupi mwachangu, ndiye muyenera kubwereza kangapo m'masekondi 20. Kutanthauza kuti maphunziro apakatikati mwamphamvu amapangitsa kugunda kwa mtima (kugunda kwa mtima), zomwe zimathandiza kuwonjezera mafuta oyaka komanso kulimbikitsa kagayidwe kake.
Werengani komanso zambiri zokhudzana ndi zibangili zolimbitsa thupi
TABATA kulimbitsa thupi kwa oyamba kumene
TABATA kulimbitsa thupi kwa oyamba kumene mphindi 10
TABATA yoyamba (mphindi 4)
1. Kuthamanga ndi Shin zahlest
2. Kubedwa kwa mwendo wa squat + kumbali (pazanjira ziwirizo mwendo uliwonse)
TABATA Wachiwiri (mphindi 4)
1. Kudumphadumpha pampando
2. Wosambira
TABATA kulimbitsa thupi kwa oyamba kumene mphindi 15
TABATA yoyamba (mphindi 4)
1. Chingwe cholumpha
2. Lunge m'malo (kudzera njira ziwirizo mwendo uliwonse)
TABATA Wachiwiri (mphindi 4)
1. Kulumpha kuswana mikono ndi miyendo
2. Malo okhazikika pamanja
Lachitatu TABATA (Mphindi 4)
1. Kuthamanga m'malo
2. Kuyenda mu bala
TABATA kulimbitsa thupi kwa oyamba kumene mphindi 20
TABATA yoyamba (mphindi 4)
1. Kulumpha ma jack ndi bondo lokweza
2. squat ndi kukwera kwa masokosi
TABATA Wachiwiri (mphindi 4)
1. Kukwera ndi kutsika kwa mpando (kwa njira ziwiri pa mwendo uliwonse)
2. Ikani kutsogolo
Lachitatu TABATA (Mphindi 4)
1. Mphamvu zochepa za Burpee
2. Mawondo mpaka pachifuwa (kwa njira ziwirizi mbali iliyonse)
Chachinayi TABATA (mphindi 4)
1. Mapapu ozungulira
2. Mawondo kumtunda
Mulingo wapakatikati wa TABATA
TABATA zolimbitsa thupi pamlingo wapakatikati mphindi 10
TABATA yoyamba (mphindi 4)
1. Mbalame imadumpha
2. Gwirani phazi kumbuyo kwanu
TABATA Wachiwiri (mphindi 4)
1. Kuthamanga Kwambiri
2. Mapiko azungulira (kwa njira ziwiri pa mwendo uliwonse)
Mulingo wapakatikati wa TABATA kwa mphindi 15
TABATA yoyamba (mphindi 4)
1. Masewera
2. - Kukhudza phewa lamba
TABATA Wachiwiri (mphindi 4)
1. Osewera
2. Lunge ndi squat (pazanjira ziwirizo mwendo uliwonse)
Lachitatu TABATA (Mphindi 4)
1. Kukweza miyendo ndi manja mmwamba
2. Mbali yam'mbali (m'njira ziwiri mbali iliyonse)
Maphunziro a TABATA apakatikati mphindi 20
TABATA yoyamba (mphindi 4)
1. Kuswana manja mu theka la squat
2. Kankhirani-UPS pa mawondo
TABATA Wachiwiri (mphindi 4)
1. Magulu olumpha
2. Njinga
Lachitatu TABATA (Mphindi 4)
1. Kukweza miyendo kutsogolo ndi kumbuyo
2. Kutakasa kwa miyendo mu lamba
Chachinayi TABATA (mphindi 4)
1. Kudumphira mbali
2. Superman
TABATA kulimbitsa thupi kwa otsogola
Maphunziro a TABATA kwa mphindi 10 zapamwamba
TABATA yoyamba (mphindi 4)
1. Bomba
2. Kuyenda mapapu
TABATA Wachiwiri (mphindi 4)
1. Kuswana manja ndi mapazi ndi podrezkoj
2. Plank Spiderman
TABATA kulimbitsa thupi kwa mphindi 15 zapita
TABATA yoyamba (mphindi 4)
1. Kuswana mikono ndi miyendo ndi squat
2. Kuyenda mu lamba (pazanjira ziwirizo mwendo uliwonse)
TABATA Wachiwiri (mphindi 4)
1. Kudumpha madigiri 180
2. Sinthani pushups pansi ndikugwedeza mapazi
Lachitatu TABATA (Mphindi 4)
1. Burpee woswana manja ndi mapazi
2. Kutembenuka kwa dzanja mu lamba
TABATA zolimbitsa thupi ndi mphindi 20
TABATA yoyamba (mphindi 4)
1. Mapapu a Plyometric
2. Kutulutsa + mawondo pachifuwa chako
TABATA Wachiwiri (mphindi 4)
1. Kulumpha ndikukweza miyendo mu lamba
2. Kuthamangira mbali ndi mbali
Lachitatu TABATA (Mphindi 4)
1. Kuthamanga ndi kukweza bondo
2. Plyometric lateral lunge (kwa njira ziwirizi mbali iliyonse)
Chachinayi TABATA (mphindi 4)
1. Kuswana manja ndi miyendo yopapatiza
2. Kupota mu lamba pa magongono
TABATA-maphunziro am'madera ovuta
TABATA kulimbitsa thupi mphindi 20 zam'mimba
TABATA yoyamba (mphindi 4)
1. Kuswana manja ndi miyendo ndi kusinthana
2. Kukwera kwa manja mu lamba
TABATA Wachiwiri (mphindi 4)
1. Kuthamanga Kwambiri
2. Gwirani akakolo
Lachitatu TABATA (Mphindi 4)
1. Kudumphadumpha
2. Tukulani m'chiuno mwanu (pa njira ziwiri mwendo uliwonse)
Chachinayi TABATA (mphindi 4)
1. Kupindika mu lamba
2.Gwirani chigongono cha bondo
TABATA-kulimbitsa thupi kwa mphindi 20 mpaka matako ndi miyendo
TABATA yoyamba (mphindi 4)
1. Magulu olumpha
2. Kuyendetsa lunge (pazanjira ziwirizo mwendo uliwonse)
TABATA Wachiwiri (mphindi 4)
1. Mbalame imadumpha
2. Bweretsani lunge ndikunyamula bondo (pazanjira ziwirizo mwendo uliwonse)
Lachitatu TABATA (Mphindi 4)
1. Sumo squats ndikudumpha
2. Mbali yammbali (pazanjira ziwirizo mwendo uliwonse)
Chachinayi TABATA (mphindi 4)
1. Mapapu a Pometometric ndi kudumpha
2. Osewera
Zikomo chifukwa cha njira za gifs za youtube: mfit, shortcircuits_fitness, FitnessType, Kukhazikitsanso Mphamvu, Mtsikana Wokwanira, Luka Hocevar.
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