20 TABATA horo a cikin harshen YouTube gidan rediyon YouTube FitnessoManiya

Labari akan horon TABATA shine ɗayan shahararrun akan gidan yanar gizon mu. Bincikensa na sama da mutane 4000 na mako-mako, wanda ke nufin cewa TABATA ya shahara sosai.

A yau muna ba ku bitar horon TABATA a cikin yaren Rasha youtube tashar FitnessoManiya: Bidiyo na 20 mai tasiri sosai don nauyi-nauyi.

Janar bayani akan horon TABATA

Kafin mu ci gaba zuwa bayanin bidiyon, bari mu tuna fa'idodi da siffofin horarwar TABATA, kowa na iya yin amfani da wannan hanyar horon kuma sau nawa zaku iya yin tabatas. Idan kana so ka san duk cikakkun bayanai game da tabatha don fara karanta labarin mu:

Duk bayani game da TABATA-motsa jiki + motsa jiki

Don haka, TABATA motsa jiki ne na tazara, wanda ke ɗaukar nauyi mai ƙarfi da gajeren lokacin hutu. TABATA yana gudana akan lokaci: zaku yi atisaye sosai na dakika 20 sannan 10 hutawa sakan XNUMX. Duk irin wannan zagayen zai zama 8. Don haka TABATA daya tak ta dauki tsawan minti 4, a cikin ta ne zaka samu kusanci 8 na motsa jiki tare da dan hutawa tsakanin saiti. A cikin motsa jiki ɗaya na iya zama tabat da yawa na mintina 4.

Bari mu tuna menene amfanin horon TABATA:

• Da sauri kona kitse
• Hanzarta metabolism
• Sautin jiki da riƙe tsoka
• Arami akan lokaci
• Madalla da ci gaba da juriya
• Abin sha'awa da rashin al'ada
• Kuna iya yin kanku ko'ina
• Kuna iya amfani da kowane motsa jiki
• Babu buƙatar ƙarin kayan aiki

Tunda TABATA motsa jiki ne mai matukar wahala da kuma gajiyarwa, to ayi su akai-akai ba'a so. Ko da koda zaka iya daukar nauyi wasanni, ba lallai bane ayi TABATA sama da sau 3-4 a sati. Ya kamata a magance horar da TABATA ba kawai ga waɗanda suke son ƙona kitse mai yawa ba, har ma waɗanda ke aiki a kan ƙwayar tsoka da neman hanyar da za su motsa ci baya a sakamakon.

Motsa jiki TABATA daga FitnessoManiya

Tashar Youtube FitnessoManiya tana jagorantar mai koyar da motsa jiki Anelia Skripnik. Horar da TABATA ɗayan hanyoyi ne mafiya inganci don ƙona kitse mai ƙima, don haka Anelia ta haɓaka babban zaɓi na waɗannan gajeren shirye-shiryen. Yawancin ɗalibai suna faruwa ne tare da nauyin jikinsa, ma'ana, ba tare da lissafin ba. A wasu lokuta, zaka buƙaci dumbbells mai haske.

Janelia tana ba da zaɓi na horo na TABATA don horarwa na matakin matsakaici (ya dace sosai kuma ya ci gaba) da kuma zabin horo na TABATA don samun horo na matakin gaba (raba ta ƙungiyoyin tsoka). Duk azuzuwan sun wuce kadan sama da mintuna 13, ba tare da kirga dumamawa da kawo cikas ba. Amma kada kuyi tunanin cewa a cikin wannan ɗan gajeren lokacin ba zai yuwu ku gaji ba. Yi imani da ni, zakuyi aiki a 100%, kuma bayan kwata na sa'a za a daina aiki. Masu farawa cikin dacewa ya fi kyau ba yin TABATA.

30 mafi kyawun motsa jiki don masu farawa

Makircin shine horar da TABATA Anelie Skripnik iri daya ne a duk bidiyon. Shirye-shiryenta sun kunshi tabat uku na minti 4. A kowace TABATA tana jiranku motsa jiki guda biyu: sau 4 na fara maimaita motsa jiki daya (20 seconds aiki / 10 seconds huta), sannan a maimaita sau 4 (20 seconds aiki / 10 seconds huta). Tabatabi tsakanin sakan 40 na hutawa. Wato, kowane zaman horo yana ƙunshe da atisaye sau shida a jere. Tunda duk azuzuwan suna bin tsari iri ɗaya, a cikin bincikenmu, kawai muna nuna jerin ayyukan da aka haɗa a cikin bidiyon.

Koyaushe yi dumi da damuwa kafin da bayan horo TABATA. Duba zaɓinmu na shirye don amfani da darasi don ɗumi da sanyaya:

• Dumi-dalla kafin horo: zaɓi na atisaye
• Mikewa bayan motsa jiki: zaɓi na motsa jiki

Ko duba dumi-dumi da latsawa daga FitnessoManiya:

10 TABATA motsa jiki don matsakaiciyar matakin

A zahiri, waɗannan darasin sun dace kuma ɗalibi ne mai ci gaba. Kuna yin motsa jiki wanda ke amfani da ƙungiyoyin tsoka da yawa. Zakuyi horo sosai ku ƙona kitse cikin jiki! Amma mafi yawan lokuta kocin FitnessoManiya yana raba aji kamar haka: zagaye na farko - kasan jiki, da'irar ta biyu - saman jiki, da'irar ta uku - ciki da cibiya. Babban ɓangare na horo yana faruwa ba tare da ƙarin kayan aiki ba. Duk azuzuwan suna da kusan matakin matsala iri ɗaya, don haka zaka iya canza su ko zaɓi wanda kuke so bidiyon.

Bosu TABATA horo # 1

• Tsugune tayi tsalle
• Turawa gaba + abincin rana + tsalle abincin dare
• Iftaga hannaye sama zuwa plank + tura-UPS
• Burpee ba tare da tura UPS ba
• Hisaɗa gwiwoyinsa zuwa kirjinsa a cikin yanayin zama kusa da ƙasa
• Gwiwoyi har zuwa kirjin kirji

Motsa jiki TABATA mai ƙona kitse # 2

Don wannan aikin zaku buƙaci igiyar tsalle (zaɓi)

• Gudun tare da ɗaga gwiwa mai ƙarfi tare da igiya
• Hankalin Plyometric
• Tafiya cikin sandar tare da saukar da ciki a kan tabarmar
• Tura-UPS daga gwiwoyi
• bike
• Mai hawan duwatsu

Motsa jiki TABATA mai ƙona kitse # 3

• Diagonal lunge + squat + lilo zuwa gefe (gefen hagu)
• Diagonal lunge + squat + lilo zuwa gefe (gefen dama)
• Shafar gwiwa zuwa gwiwar hannu a cikin katako + tsalle a madauri
• Matsayin tsaye shine matsayin tura-UPS
• Shafar gwiwa zuwa gwiwar hannu a cikin katako na gefe (saiti 2 a kowane gefe)
• Upaɗa gwiwa zuwa latsa kirji

Motsa jiki TABATA mai ƙona kitse # 4

• Squat + ja-gwiwa zuwa gwiwar hannu
• Tsayi mai tsayi gaba
• Tura-UPS + tsalle a cikin madaurin kirjin ku
• Tura-UPS daga gwiwoyi + tsalle ƙafafu a cikin madauri
• Kneeaɗa gwiwa zuwa gwiwar hannu a cikin katako
• Babban tsalle a cikin madauri ta cikin kushin

Motsa jiki TABATA mai ƙona kitse # 5

Don wannan aikin zaku buƙaci dumbbells 1-2 kg.

• Hankalin Plyometric + squat
• Kwantawa baya + gwiwa-gwiwa zuwa gwiwar hannu (kafa biyu a kowane gefe)
• Squat + dumbbell benci latsa (saiti 2 a kowane gefe)
• Hannuwan hannu a cikin ɓangarorin tare da dumbbells
• Iftaga jiki da ƙafafu a latsa
• Tafiya sama da kasa a madauri

Bosu TABATA-motsa jiki # 6

• Falo a wurin + abincin dare (gefen dama)
• Falo a wurin + abincin dare (gefen hagu)
• Tsalle hannaye da kafafu masu kiwo (tsalle Jack)
• Kafafun da ke ɗagawa sama a madauri akan hannaye
• Semi-burpee
• Almakashi latsa

Bosu TABATA horo # 7

• Falo + wurin zama tare da juyawa (gefen dama)
• Falo + wurin zama tare da juyawa (a gefen hagu)
• skater
• Tashin sandar daga ƙasa a hannu ɗaya
• Yi tsalle a cikin kirji madauri + tsalle a cikin madauri ta hanyar ɗaga ƙafafu
• Butaga gindi sama a katako a gwiwar hannu

Bosu TABATA horo # 8

• Gudun squat
• Tsalle tsalle zuwa digiri 90
• Latsa kafadu tare da dumbbells
• Maɓuɓɓugan ruwa tare da dumbbells a layi ɗaya zuwa bene
• Isingaga ƙafafun zaune a ƙasa + gwiwoyi har zuwa kirji don latsawa
• Twarƙwarar Rasha tare da dumbbell

Bosu TABATA horo # 9

• Tsalle kai tsaye + juya ƙafafun baya (a gefen dama)
• Tsalle kai tsaye + juya ƙafafun baya (gefen hagu)
• Turawa zuwa gefe
• Gudun tare da ɗaga gwiwa mai ƙarfi
• Iftaga ƙafafunku don danna zane a gefe (gefen dama)
• Iftaga ƙafafunku don danna zane a gefe (gefen hagu)

Motsa jiki na Bosu TABATA na kafafu # 10

Wannan darasi yana mai da hankali ne akan ƙafafu da ƙyalli.

• Side lunge tare da tsalle-kashe
• Dagawa da runtsewa zuwa gwiwoyinsa
• Squat + lilo kafa (gefen dama)
• Koma baya (a gefen dama)
• Squat + lilo kafa (gefen hagu)
• Koma baya (gefen hagu)

TABATA aikin matsakaici

Wadannan darussan sun hada da karin motsa jiki, gami da yanayin hadewa. A wannan lokacin Anelia Skrypnyk ta raba TABATA-motsa jiki ta ƙungiyoyin tsoka, don haka zaku iya niyya ta ci gaba da aiki a kan yankuna na matsala: babban jiki (hannaye, kafadu, baya, kirji), kasan jiki (cinyoyi da gindi), ciki da latsawa. Ana yin darussa a kan irin wannan tsarin TABATA uku.

Don jikin sama

Wadannan wasannin motsa jiki na sama, ba yin sama da hannayenka da kirjin ka ba kuma yana sanya su karfi da karfi. Amma kuna matse yankuna masu matsala, kawar da kitse a bayan hannaye, ƙananan sassan, ɓangarori da baya. Don waɗannan shirye-shiryen zaku buƙaci dumbbells mai haske 0,5-1 kg.

TABATA horo 1

• Tura-UPS tare da juyawa daga matsayin kaguwa (a gefen dama)
• Tura-UPS tare da juyawa daga matsayin kaguwa (a gefen hagu)
• Maɓuɓɓugan ruwan kwandon
• Tura + kafaɗa a cikin katako
• Sace makamai tare da dumbbells a cikin katako (a gefen dama)
• Sace makamai tare da dumbbell a cikin sandar (gefen hagu)

TABATA motsa jiki 2

• Pushups akan Ganesh + lankwasa hannayen akan biceps
• Hannuwan hannu tare da dumbbells a hannu
• Tura-UPS tare da tabawa daga kasan ciki + tsalle a madauri zuwa kirjin ka
• Hannuwan hannu tare da dumbbells a layi daya zuwa bene
• Iftaga hannuwanka tare da dumbbells a kafaɗun gangara (gefen dama)
• Daga hannayenka da dumbbells a kafadun gangaren (gefen hagu)

TABATA-motsa jiki 3

• Tebur na gefe + tura-UPS (gefen dama)
• Tsarin gefe + tura-UPS (a gefen hagu)
• Yin tsalle a cikin madauri tare da hannayen kiwo da kafafu tare da dumbbell
• Pushups tare da tayar da ƙashin ƙugu
• Sace makamai tare da dumbbell a cikin sandar
• Turawa + Superman

Don ƙananan jiki

Waɗannan TABATA-motsa jiki don cinya da gindi ba kawai zai taimaka muku sautin tsokoki ba, amma zai tilasta wa jiki saurin ƙona kitse. Don haka idan kuna son rage ƙafar ƙafa, sanya su bushe da siriri, to waɗannan azuzuwan za su dace da ku daidai. Musamman dacewa wannan hanyar horo ga 'yan mata masu nau'in "pear".

TABATA horo 1

• Squats tare da digiri 180
• 3 tsalle mai sauƙi + 3 tsalle mai tsayi (ƙafa ƙafa zuwa gindi)
• Kwantawa baya + kafa tana juyawa baya (gefen dama)
• Kwantawa baya + kafa tana juyawa baya (gefen hagu)
• Kafa kafa + gubar kafa a madauri (a gefen dama)
• Kafa kafa + gubar kafa a madauri (a hagu)

TABATA motsa jiki 2

Don wannan aikin za ku buƙaci nauyin ƙafa.

• Squats tare da tsalle
• Tsalle gaba + daga yatsun kafa
• Tsalle biyu a kan tabo, kai hari + juya kafafu baya (a gefen dama)
• Tsalle biyu a kan tabo, kai hari + juya kafafu baya (gefen hagu)
• Liftaga ƙafa zuwa gefe a gefe (gefen dama)
• Liftaga ƙafa zuwa gefe a gefe (gefen hagu)

TABATA-motsa jiki 3

• Side lunge + lunge back (gefen dama)
• Side lunge + lunge da baya (gefen hagu)
• Squat + max ƙafa
• Tsalle cikin tsugunne a kan 1-2-3
• Ularke lunge + ƙwace ƙafafu a baya (a gefen dama)
• Ularfafa lunge + ƙwace ƙwace baya (gefen hagu)

TABATA horo-4

• Tsalle tsalle + tsalle squat
• Skater tare da taɓa hannayen bene kuma ya ɗaga ƙafarsa
• Baya lunge + tsalle gwiwa zuwa kirji (a gefen dama)
• Baya abincin rana + tsalle gwiwa zuwa kirji (a gefen hagu)
• Squats tare da juya 90 digiri
• Tashi a kan yatsun kafa a cikin squat

Belly latsa

Ana yin waɗannan darussan gaba ɗaya a ƙasa kuma sun haɗa da bambancin bambancin crunches da katako. Cardio a nan, amma LDLs ana yin su cikin hanzari, don haka zaku ƙarfafa tsokoki da ƙona calories. Waɗannan bidiyo zaku iya plementara muku horo na asali, idan kuna son karin lafazi yayi aiki akan tsokoki na ciki.

TABATA horo 1

• Yana jujjuya ƙafa a cikin yanayin zama na Semi
• Yi ɗaga kafa a matsayi na ɗan-zaune
• bike
• almakashi
• Ifaukan daga na hannu da ƙafafu a madauri
• Madauri-saw gwiwar hannu

TABATA motsa jiki 2

• Karkatar da kai gefe don taɓa gwiwar gwiwa (gefen dama)
• Karkatar da kai gefe don taɓa gwiwar gwiwa (gefen hagu)
• Yunƙurin ƙashin ƙugu a cikin katako na gefen (gefen dama)
• Tashin ƙugu a cikin katako na gefen gefen gefen gefen hagu
• Almakashi a cikin matsayin ɗan-zaune
• Unƙun zagaye na ƙafafu a cikin matsayin ɗan-zaune

TABATA-motsa jiki 3

• Boat
• Jirgin ruwa + keke
• Saka ƙafafu a cikin madauri + juyawa a cikin madauri (a gefen dama)
• Saka ƙafafu a cikin madauri + juyawa a cikin madauri (na hagu)
• Liftafa ƙafa a cikin katako (a gefen dama)
• Liftaga ƙafa a cikin katako (a gefen hagu)

Kuna son horarwa a gida? Tabbatar da duba labarai masu zuwa

• 10 TABATA motsa jiki daga kocin Poland Monica Kolakowski
• Horon da'ira a gida don rage nauyi
• Impactananan tasirin motsa jiki daga Natalya Papusoi a cikin Rashanci
• Horarwar tazara 10 don ƙona kitse ba tare da tsalle da gudu daga Ekaterina Kononova ba

Don raunin nauyi, Don ci gaban tsaka-tsakin motsa jiki, motsa jiki na Cardio