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Gina tsoka a cikin minti
Babu lokacin horo? Ba matsala! Wasannin motsa jiki guda shida masu taken Tabata za su saki fashewar anabolic na duk manyan kungiyoyin tsoka a cikin ƴan mintuna masu sauri da fushi.
About the Author: Alex Savva
na furta Ƙarshen wannan labarin ya zama mafi wuya fiye da yadda nake tunani. Da wa'adin ya gabato, ina matukar ƙoƙarin ci gaba da kwashe kaya bayan motsi na na baya-bayan nan da yin ɗimbin abubuwa daga jerin abubuwan da ba su ƙarewa, don haka kusan babu lokacin da zan zauna in gama rubuta kayan. Duk da haka, na san cewa an riga an kammala snippet guda ɗaya, kuma ba zan bar manufofin fifiko ba - ko motsa jiki na! - bace daga radar.
Maganar ƙasa ita ce, muna da abubuwa da yawa a gama gari. Sai dai idan kai yaro ne wanda ya kafa wasu asusun amintattu wanda ke yin wauta duk rana, kun san yadda rayuwa ta kasance tana yin katsalandan ga tsare-tsaren mu. Koyaushe akwai wani abu da za a yi, kuma wannan jerin abubuwan yi marasa iyaka suna satar lokuta masu daraja daga ranar ku. Yanzu kuma karfe tara na yamma ne, rana ta dade da faduwa, kuma ba ka taba tunanin fara zaman horo na yau da kullum ba.
Ina fuskantar matsaloli irin wannan koyaushe kuma, kamar ku, ina ƙin tsallake motsa jiki. Don haka na sami kyakkyawar mafita ga matsalar da ke da tabbacin zai jagorance ni zuwa ga burin motsa jiki na da kuma kiyaye ni daga tsallake motsa jiki. Ta yaya na sarrafa shi? Da kyau, na sami wayo: Na haɗu da ka'idodin horo na Cardio na Tabata tare da horarwa mai ƙarfi kuma na sami motsa jiki mai sauri, mai ƙarfi da tasiri wanda ke ba ku damar kammala shi a cikin lokaci daidai da ɗan gajeren snippet na zaman horo na yau da kullun.
Za a yi minti 4?
Idan kun karanta labarina na baya, irin su “Hanyoyi huɗu Mafi Inganci Don Ƙona Fat,” kun ji labarin horar da Tabata. A matsayin takamaiman hanyar horo, horon Tabata ya bayyana a cikin 1996 bayan wani bincike da wani mai bincike na Japan Dokta Izumi Tabata ya gudanar a cikin ƙungiyar masu tseren tseren tseren Olympics tare da babban matakin dacewa.
Batutuwan sun kammala zagaye na 7-8 na hawan keke na dakika 20 a 170% na iyakar yawan iskar oxygen kuma sun huta na daƙiƙa 10 bayan kowace cinya. Wani ɗan gajeren motsa jiki - kimanin mintuna huɗu don komai - ya fi tasiri wajen haɓaka juriya na motsa jiki da anaerobic fiye da tsayi, matsakaicin ƙarfin motsa jiki na cardio yana yin adadin sau ɗaya a mako.
Wani gwaji da aka buga a cikin 2013 ya ɗauki horon Tabata zuwa mataki na gaba. Nazarin ya yi amfani da ainihin ƙa'idar Tabata, amma ya haɗa da cikakken zagaye na mintuna 4 a cikin motsa jiki ɗaya tare da hutun minti ɗaya a tsakani. A cikin wannan motsa jiki na minti 20, batutuwa sun ƙone calories 240-360, kuma a lokaci guda sun sami karuwa mai yawa na kashe makamashi a cikin 'yan kwanaki masu zuwa.
Kowane motsa jiki da ke ƙasa yana da tsayin mintuna huɗu kawai, amma kuna iya haɗa su zuwa ɗaya - tare da hutun minti ɗaya tsakanin tsarin motsa jiki - don daidaitaccen zama mai ƙarfi da tasiri.
Horon ƙarfi a cikin salon Tabata
Kodayake ana amfani da shi da farko tare da aikin motsa jiki, fa'idodin motsa jiki na Tabata ya wuce cardio da ƙona mai. Hare-hare na daƙiƙa 20 yana da kyau don ɗaga nauyi mai nauyi, yana tilasta tsokoki suyi aiki a matakin ƙasa. Duk abin da za ku yi shi ne nemo madaidaicin nauyi, wanda shine abin da wannan babban tsarin motsa jiki ke buƙatar ku.
Don ayyukan motsa jiki da aka ba da shawarar, Ina ba da shawarar ku fara a 50% na nauyin da kuke amfani da shi kullum don haifar da gazawar tsoka nan take akan ma'auni na 10-rep. Kuma kawai bayan kun saba da waɗannan ayyukan motsa jiki na Tabata, zaku iya ƙara kaya ta hanya. Ma'ana, kada ka bar aikin banza ya tura ka zuwa ga nauyi da yawa!
Don saurin abubuwan da kuka yi amfani da su, sanya su zama masu fashewa - amma ana sarrafa su - ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan lokaci yana biye da mummunan lokaci, ba tare da dogon hutu ba. Makasudin ku shine don kammala yawan tsaftar, maimaitawar fasaha gwargwadon yiwuwa a cikin tazara na daƙiƙa 20.
Misalai 6 na motsa jiki irin na Tabata
Don samun fa'ida daga ayyukan motsa jiki irin na Tabata, tabbatar cewa kun yi dumi da kyau kuma ku haɗa da motsa jiki da yawa waɗanda za su yi aiki da ƙungiyoyin tsoka da yawa a lokaci guda.
Kowane ɗayan waɗannan motsa jiki yana da tsayin mintuna huɗu kawai kuma ya ƙunshi motsa jiki huɗu. Ana ba ku daƙiƙa 20 don kammala motsa jiki ɗaya, sannan da daƙiƙa 10 na hutawa yayin sauyawa tsakanin motsa jiki. Za ku kammala zagaye takwas gabaɗaya.
Motsa jiki
Baya motsa jiki
Motsa kafada
motsa jiki na ƙafa
Horon hannu
Motsa jiki na AB
Ɗaukar gajeriyar hanya zuwa nasara
Tabbas, darussan da aka lissafa a sama ba a kafa su a cikin dutse ba. Kuna da 'yanci don canza su zuwa irin waɗannan ko zuwa waɗanda kuka fi so don kawo sabon rafi zuwa kowane motsa jiki, musamman idan kun riga kun yi amfani da motsa jiki sau da yawa.
Alal misali, ana iya maye gurbin maƙallan benci da latsa mai karkata, latsa dumbbell, latsa na'ura na Smith, ko hamma grip dumbbell press; Za a iya maye gurbin bayanan hannu kyauta tare da bayanin hannu a cikin na'urar kwaikwayo (Butterfly) ko crossover. Kuma ana iya maye gurbin turawa na yau da kullun tare da turawa akan sanduna marasa daidaituwa. Makullin shine riko da ƙa'idar Tabata, ba kowane takamaiman zaɓi na motsa jiki ba.
Ga wasu hanyoyi don kowane motsa jiki:
- Fitowa: ja na sama block zuwa kirji, ja na sama block a bayan kai, ja-ups tare da counterweight
- Layi mai hannu ɗaya: Lanƙwasa ƙwanƙwasa, T-barbell, ƙaramin shingen shinge, mashaya hanyar haɗin injin
- Wurin Latsa Sama: Latsa sama, latsa dumbbell, latsa Arnold, jere a tsaye (jarar kararrawa zuwa chin)
- Kiwo dumbbells zuwa gefe a cikin karkata: sace hannu a cikin karkata kan toshe, kiwo dumbbells yayin da yake zaune a cikin karkata, yana ɗaga hannu a cikin na'urar kwaikwayo (juya malam buɗe ido)
- Tada dumbbells zuwa tarnaƙi: Ɗaukar hannu zuwa gefe akan toshe (da hannu ɗaya ko biyu), ɗaga hannaye a cikin na'urar kwaikwayo, ɗaga kettlebell
- Dagawar gaban sandar: Madadin gaba na ɗaga dumbbells, ɗaga makamai a gabanka a cikin na'urar kwaikwayo ta USB, ɗaga makamai a gabanka akan shingen kwance.
- Jump Squats: mataki ko tsalle tsalle, dumbbell squat, barbell squat
- Hanyoyi na kan layi: tafiya lunges, lunges na gefe, lunges na madauwari
- Ɗaga mashaya don biceps yayin tsaye: tsaye EZ barbell lift, barbell ko EZ barbell lift a kan Scott benci, hannu daya dumbbell daga kan Scott benci, hannu curls a kan Scott benci
- Daidaici Bar Dips: latsa benci, danna benci na Faransa, danna benci tare da kunkuntar riko
- Guduma biceps curl: ɗaga dumbbell tare da guduma a kan benci na Scott, gizo-gizo curls don biceps, ɗaga dumbbells akan benci mai karkata, ɗaga sandar EZ tare da juyi riko.
- Tsawo akan babban toshe: tsawo a kan toshe tare da igiya, tsawo tare da V-handle, tsawo na hannaye a kan kai tare da igiya, tsawo na makamai tare da dumbbells sama, turawa a cikin na'urar kwaikwayo.
- Juyawa "Bicycle": guda biyu, crunches a kan toshe, crunches a cikin inji don latsawa
- Bar gefen: katako na yau da kullun, jujjuyawar juzu'i, murɗawa akan benci mai karkata
- Knee mai rataye yana dagawa: rataye kafafu, rataye gwiwoyi (rike wasan fitulu tsakanin kafafu), kafafun kwance (a kan benci ko a kasa)
Mu je don tuƙi!
Kuna iya amfani da waɗannan motsa jiki a kowane lokaci, da zaran kuna da minti na kyauta. Kuna iya yin saiti ɗaya don fashewa mai sauri, ko haɗa zaman guda biyu idan kuna son haɓaka ƙungiyoyin tsoka. Kuma idan kun yi sa'a don samun fiye da 'yan mintoci kaɗan na kyauta, zaku iya ƙoƙarin aiwatar da aikin motsa jiki na jahannama ga jikin duka, kammala duk abubuwan da aka gabatar da su ɗaya bayan ɗaya. A wannan yanayin, ina ba ku shawara ku fara da ƙafafu da baya, kuma ku gama da tsokoki na hannu da gangar jikin.