Contents
Makasudin farko: ƙona mai, samun ƙwayar tsoka
Wani nau'in: cardio
Shiri matakin: farko
Yawan motsa jiki a kowane mako: 3
Kayan aiki mai mahimmanci: barbell
masu saurare: maza da mata
About the Author: Brad Borland
Ƙona Fat, Gina tsoka, da Samun Ciki tare da Babban Tsananin Tabata na Minti 8 na Squats da Pushups!
Bayanin shirin
Za ku iya samun minti 8 don horarwa? Shin kuna son cin gajiyar waɗannan mintuna 8?
A wannan gaba, kalmar Tabata-horo ta riga ta saba muku. Aikin motsa jiki na al'ada na Tabata ana yin shi cikin mintuna 4 kuma bambanci ne tare da takamaiman fasali.
Bayanan kimiyya
Dokta Izumi Tabata ya kirkiro irin wannan nau'in HIIT yayin da yake gudanar da bincike a Cibiyar Ilimin Jiki da Wasanni a Tokyo. Ya raba mahalarta gwajin zuwa kungiyoyi biyu, wadanda suka tsunduma cikin ka'idojin horo daban-daban. Ƙungiya ta farko ta yi motsa jiki na awa ɗaya tare da matsakaicin matsakaici sau 5 a mako don makonni 6. Ƙungiya ta biyu ta yi minti 4, motsa jiki mai tsanani sosai sau 4 a mako don makonni 6.
Ƙungiya ta biyu ta yi amfani da ƙa'idar da aka fi sani da ita a yau da Hanyar Tabata: saiti na daƙiƙa 20 a matsakaicin ƙarfin yana biye da hutawa na dakika 10. 8 na waɗannan zagaye na aiki da hutawa za su ƙara har zuwa motsa jiki na minti 4.
Sakamako? Bayan makonni 6, rukuni na farko ya nuna karuwa a cikin juriya na aerobic (ƙarfafa tsarin zuciya), amma babu canje-canje a cikin ɓangaren anaerobic (canjin tsoka). A lokaci guda kuma, rukuni na biyu ya nuna alamar haɓakar juriya na aerobic tare da ƙarfafa tsarin anaerobic.
Ta yaya Tabata zai taimake ku?
To ta yaya kuke sa horon Tabata yayi muku aiki? Ta yaya kuke haɓaka fa'idodin ƙona kitse yayin gina tsoka daga ƙaƙƙarfan ƙa'idar motsa jiki?
A ƙasa akwai misalin wasan motsa jiki na Tabata wanda ya ƙunshi squats da tura-up da aka tsara don ƙona kitse yayin haɓaka ƙwayar tsoka.
Kafin fara motsa jiki, tabbatar da yin dumi a kan keken tsaye ko injin tuƙi, yi ƴan motsa jiki da squats tare da nauyin ku, sannan kawai fara horo na HIIT. Ka tuna cewa horo mai ƙarfi yana buƙatar motsa jiki daidai - kar a manta da fasaha na daƙiƙa guda!
Classic Tabata horo
Madadin daƙiƙa 20 na matsakaicin nauyi squats tare da daƙiƙa 10 na hutawa. Yi zagaye 8, tsaya kan jadawalin ku, kuma gama cikin mintuna 4. Bayan kammala kashi na farko, hutawa na minti 2 kuma kuyi haka tare da turawa.
Horon Tabata Classic "Squats and tura-ups"
Yi kowane saiti na daƙiƙa 20, sannan ku huta na daƙiƙa 10.
8 hanyoyin zuwa Max. rehearsals
Huta mintuna 2 tsakanin motsa jiki
Yi kowane saiti na daƙiƙa 20, sannan ku huta na daƙiƙa 10.
8 hanyoyin zuwa Max. rehearsals
Yayi sauki?
Don ƙara matakin wahala, gwada maye gurbin squats da turawa. Wato ka yi squats na daƙiƙa 20, ka huta daƙiƙa 10, sannan ka yi turawa na daƙiƙa 20, ka huta, sannan ka koma squats. Madadin motsa jiki har sai kun sami zagaye 8 (minti 4). Bayan kammala aikin farko, huta na minti 2-3, sannan sake yin wani da'irar a cikin minti 4 kuma kammala aikin motsa jiki.
Har yanzu kuna da tambayoyi game da motsa jiki na salon Tabata? Tambaye su a cikin sharhin labarin.