Maphunziro 15 apamwamba a TABATA ochokera kwa mphunzitsi waku Poland Monica Kolakowski

Maphunziro a TABATA ndi imodzi mwazinthu zothandiza kwambiri pakulimbitsa thupi. Choyamba, mu gawo limodzi mutha kuwotcha ma calories ambiri mwakuchita masewera olimbitsa thupi. Chachiwiri, TABATA ikaphunzitsanso kuwotcha mafuta kumapitilira ngakhale masana. Chachitatu, pamaphunzirowa, mukuwononga minofu mosiyana ndi magwiridwe antchito amtima. Tikukupatsani chisankho cha TABATA kuchokera kwa mphunzitsi waku Poland Monica Kolakowski (Monika Kołakowska).

Kodi kulimbitsa thupi kwa TABATA ndi chiyani? Ndimaphunziro apakatikati momwe mungasinthire nthawi yayitali yogwira ntchito komanso nthawi yopumulirako. TABATA imodzi imatha mphindi 4 ndipo imakhala ndimizere 8: masekondi 20 ogwira ntchito ndi masekondi 10 opuma. Pakadutsa masekondi 20 mudzachita masewera olimbitsa thupi ndikutsatira masekondi 10 ndikubwerera kuntchito. Mu TABATA mutha kubwereza zomwezo, kapena kusintha zina. Mwachitsanzo, Monica Kolakowski nthawi zambiri TABATA imodzi imakhala ndi machitidwe anayi osiyanasiyana.

Werengani zambiri zamaphunziro a TABATA

Ntchitoyi ndi yabwino kuti moto uwonongeke kwambiri, kufulumizitsa kagayidwe kake ndi kuchepa thupi. Chonde dziwani kuti pulogalamuyi kuwotcha mafuta, osati kumanga minofu.

Amakhala ndi maphunziro a TABATA Monica Kolakowski:

  1. Kulimbitsa thupi kutengera TABATA. TABATA imodzi imatha mphindi 4 ndipo malinga ndi chiwembu cha masekondi 20 ogwira ntchito / masekondi 10 kupumula (masekondi 8). Tabatayi ya mphindi zinayi izikhala kuyambira atatu mpaka eyiti kutengera kutalika kwamavidiyo. TABATA iliyonse Monica Kolakowski imaphatikizapo zolimbitsa thupi zinayi zomwe zimabwerezedwa kawiri. Pakati pa kupumula kwa tabetai masekondi 4 mpaka 30.
  2. Masewera olimbitsa thupi a TABATA, omwe alembedwa pansipa, amachokera pa 25 mpaka 60 mphindi, kuti mudzitha kusankha okha kutalika kwa maphunziro.
  3. Mavidiyo ndi oyenera chifukwa chodzidalira pakati komanso maphunziro otsogola. Monica amapereka mulingo wosakanikirana, pomwe masewera olimbitsa thupi mwamphamvu amalowerera mwamphamvu kwambiri. Thukuta komabe muli nalo. Mwasankha, kuchepetsa kuthamanga kapena kuima.
  4. Zochita zomwe muyenera kuchita ndi squats ndi kusiyanasiyana kwawo, mapapu ndi kusiyanasiyana kwawo, kuthamanga, kukankha-UPS, kulumphira kusinthana kwa manja ndi mapazi, wokwera, wopindika mwendo, burpees, kulumpha chingwe, matabwa pamakona ndi mikono ndi matupi awo Kusiyanasiyana, kuthamanga ndi mawondo okwera kwambiri, ndi zina zotero.
  5. Mapulogalamu ambiri omwe ali pansipa amatha ndi zidutswa zam'mimba pansi mopumira.
  6. Maphunziro onse a Monica amakhala ndi kutentha kwathunthu (5 mphindi), simukuyenera kufunafuna makanema owonjezera kuti mukhale otentha musanalowe kalasi.
  7. Kuphunzira ndi kulemera kwa thupi lake, ndiye kuti, simufunikanso zida zina (kupatula kanema umodzi pomwe Monica amagwiritsa ntchito ngati mabotolo opepuka apulasitiki).
  8. Kuchepetsa thupi masewera olimbitsa thupi pamapulogalamu omwe afotokozedwayo 3-4 pa sabata. Sikoyenera kuchita masewera olimbitsa thupi tsiku lililonse. Osachepera tsiku lonse. Kupanda kutero, mumalandira ndalama zochulukirapo ndikusiya miyezi ingapo chifukwa chambiri.
  9. Momwemonso, muyenera kusinthana katundu wolemetsa ndi kuphunzira mphamvu. Mwachitsanzo, onani: Mwachita maphunziro olimba kwa atsikana kunyumba.
  10. Program osavomerezeka kwa anthu omwe ali ndi mavuto am'magazi, mitsempha ya varicose, matenda amtima.

TABATA kuchokera kwa Monica Kolakowski kwa mphindi 30-35

Uku ndikusankhidwa kwa TABATA komwe kumaphatikizapo magawo 3-5. Ngakhale kuti kulimbitsa thupi ndi kochepa, ndizokwanira mokwanira. Makanema awiri omaliza omwe akuphatikizidwa amatenga mphindi 40, koma kutha kwa phunziroli kumangokhala masewera olimbitsa thupi a abs.

1. TABATA wokhala ndi mabotolo amadzi (mphindi 25)

  • Kulimbikitsidwa (pafupifupi mphindi 7)
  • 3 x TABATA nthawi (4 mphindi iliyonse)
  • Kutambasula (pafupifupi mphindi 5)
  • Zochita zimachitidwa ndi mabotolo kapena zolemera zolemera
SLIMMING TABATA - NTCHITO YOFUNIKA KWAMBIRI NDI MABOTOLO A MADZI

2. TABATA kuyimirira kwathunthu (Mphindi 30)

3. TABATA + thabwa m'zigongono (Mphindi 30)

4. TABATA kuyimirira kwathunthu (Mphindi 30)

5. TABATA + kulimbitsa thupi (mphindi 35)

6. TABATA kutali ndi malo ovuta (Mphindi 35)

7. TABATA + kulimbitsa thupi (mphindi 40)

8. TABATA + kulimbitsa thupi (mphindi 40)

TABATA kuchokera kwa Monica Kolakowski kwa mphindi 45-60

Kanema wa TABATA uyu ndi woyenera kwa iwo omwe ali ndi nthawi ya 45-60 kuti azichita. Ngakhale kuti maphunzirowa ndi aatali, ali ndi nyengo yolekerera posintha zolimbitsa thupi komanso zolimbitsa thupi. Ntchito yokonzekera itha kupirira kulimbitsa thupi kuyambira koyambirira mpaka kumapeto.

Makochi TOP 50 pa YouTube: kusankha kwathu

1. TABATA maulendo 8 oyimilira (mphindi 45)

2. TABATA maulendo 8 + atolankhani (mphindi 50)

3. TABATA + atolankhani maulendo 8 (mphindi 50)

4. TABATA abwereza maulendo angapo (mphindi 50)

5. TABATA maulendo 8 + atolankhani (mphindi 50)

6. TABATA maulendo 9 oyimilira (mphindi 55)

7. TABATA + atolankhani maulendo 10 (mphindi 60)

Onaninso:

Popanda zida, kuchepa thupi, Kuchita masewera olimbitsa thupi, Kuchita masewera olimbitsa thupi

Siyani Mumakonda