Zaɓin horo na TABATA daga Julia Bognar na mintuna 20-25 don duk matakan

Kwanan nan mun gabatar muku da shirin Sauyi na 21 daga Julia Bognar. Wannan mai koyarwar ya san mu sosai a matsayin memba na ƙungiyar Jillian Michaels bidiyo a cikin mashahuran hadaddun gidaje kamar: 30 Day Shred, Juyin Juya Hali, Killer Buns da Cinya, Mafari Shred.

Muna bayar da na musamman zaɓi na ingantaccen TABATA-motsa jiki daga Julia Bognar, wanda aka haɓaka tare da haɗin gwiwa tare da GymRa. Wadannan bidiyon zasu taimaka muku yadda yakamata ku yaƙi da nauyin da ya wuce kima, ku rabu da wuraren matsala kuma kuyi matsi da jiki. Bidiyo yana ɗaukar mintuna 20-25 kawai kuma wannan ya isa ya rage nauyi ko inganta jiki ƙarƙashin yanayin motsa jiki na yau da kullun. Yi aikin motsa jiki sau 4-5 a mako ko haɗa su tare da wasu bidiyo (iko, aiki, Pilates ko yoga) kuma sanya jikinku cikin sifa mai kyau cikin ƙanƙanin lokaci.

Duk motsa jiki Jillian Michaels a cikin tebur mai taƙaitawa mai dacewa!

Menene halin motsa jiki TABATA:

• Babban horo ne na tazara (HIIT), godiya ga abin da zaku don ƙona kitse, hanzarta saurin metabolism kuma kiyaye tsokoki.
• Za ku ƙone calories ba kawai lokacin motsa jiki ba, amma a cikin awanni 24.
• Ana gudanar da aji bisa ka'ida: 20 seconds motsa jiki 10 sakan hutawa. Duk bidiyon Julia da kuke jira zagaye na 4 na darussan. Kowane zagaye yana ɗaukar minti 4, kuma ya haɗa da motsa jiki 2.
• Mafi sau da yawa zaka yi ba tare da ƙarin kayan aiki ba, amma wani lokacin za a buƙaci dumbbell mai sauƙin nauyi.
• Julia tana ba da horo irin na TABATA don farawa kuma don ci gaba matakin horo.
• Duk azuzuwan girgiza kuma sun dace da lafiyayyun mutane kawai ba tare da matsala tare da haɗin gwiwa da kashin baya ba.

Workout Julia Bognar daga cikin jerin: Tabata Workout

A cikin jerin Julia Tabata Workout sun hada da 8 gajeren horo na TABATA (Mintuna 22-23), waɗanda suka bambanta a matakin wahala. Idan kuna da matakin horarwa na matakin farko ko na sakandare, fara atisaye tare da Aiki kai tsaye 1. Idan kun kasance dalibi gogaggen dalibi to zaku iya zuwa Workout Workout 3 ko 5.

• Darasi 1 (Mafari / Matsakaici). Neslozhnaya tazarar motsa jiki na motsa jiki wanda ya haɗa da motsa jiki masu zuwa: igiya mai tsalle, abubuwa na buga kwalliya, huhu, wasu burpees, mara nauyi, suna gudana tare da taba bene da hannu. Ba'a buƙatar kaya.

• Darasi 2 (Mafari / Matsakaici). Wannan aikin motsa jiki yana haɗuwa da motsa jiki da ƙarfin motsa jiki tare da dumbbells. Kuna da: hannayen kiwo tare da dumbbells, Jogging a wuri, Superman, tsalle mashaya, tsalle hannaye da kafafu. Bukatar dumbbells mai haske.

• Darasi 3 (Matsakaici) Wannan bidiyon yana cikin matsakaicin matakin matsakaici. Daga cikin darussan da Julia Bognar ke bayarwa: tsere ta taɓa ƙasa da hannunka, tsalle tare da juyawa a wurin, tsalle tsalle, tsallake tsallaka ƙafafu, harbawa, tsugunewa a gangara. Ba'a buƙatar kaya.

• Darasi 4 (Matsakaici) Duk da samun matakin da aka bayyana, wannan motsa jiki ya fi na baya wahala. Ya hada da: tafiya a cikin madauri, wasu burpees (2 daban-daban iri), ja dumbbells zuwa kirji a cikin kuzarin kawo cikas, motsa jiki tare da dumbbells a cikin matsayi na mai zurfin squat kicks tare da taba na hannun bene. Bukatar dumbbells mai haske.

• Darasi 5 (Babba / Matsakaici). Wannan ɗayan bidiyo mafi wahala na wannan saiti, wanda ya haɗa da: huhunan plyometric, skater, wasu burpees + tsalle (sigogi daban-daban 2), squats tare da tsalle-tsalle tare da harin. Bukatar dumbbells mai haske.

• Darasi 6 (Babba / Matsakaici). Motsa jiki ba tare da kayan aiki ba, tare da girmamawa akan tsokoki. A cikin wannan shirin, yawancin atisayen da aka yi akan Mat: yana tsalle tare da ɗan gyare-gyare wasu burpees, tura-UPS tare da juyin mulkin. Ba'a buƙatar kaya.

• Darasi 7: Plyo (Matsakaici). Motsa jiki na Plyometric yana mai da hankali akan ƙananan jiki. Daga cikin motsa jiki zaku hadu wasu burpees, plie-squats, zaɓuɓɓukan tsalle daban-daban, gami da tsaye da kwance. Bukatar dumbbell.

• 8 Motsa jiki: Abs & Core (Matsakaici) TABATA horo don ciki da haushi tare da abubuwan cardio. Kuna jiran wadannan darussan: kwance Jogging, planks bambancin, gyare-gyare, tsalle, sit-UPS da sauran bambancin akan latsa. Ba'a buƙatar kaya.

Ba za ku iya yin ba kawai don horo na al'ada ba, har ma a kan kalandar da aka gama don makonni 6 tare da ci gaba na yau da kullun. Dangane da wannan shirin 3 sau sau ɗaya a mako zaku yi motsa jiki na TABATA tare da Julia Bognar, da sauran ranaku kuna jiran yoga (1 a mako daya) da kuma horo na aiki mai sauki, Sautin & Kunna (2 sau sau ɗaya a mako). Kalandar ana tsammanin fitarwa (1 a mako daya).

Motsa jiki Julia Bognar na jerin: Advanced Tabata

Amma idan kai dalibi ne mai ci gaba to kai tsaye zaka iya ci gaba zuwa jerin Tabata Na Gaba daga Julia Bognar. Ya haɗa da horon tasiri na 6 don cimmawa sakamako mai sauri cikin kankanin lokaci. Tsarin horo na gajeren TABATA zai zama babban ƙari a cikin ajin ku. Gaskiya fashewar plyometric na taimakawa wajen kona kitsen jiki da kuma kiyaye karfin tsoka.

A cikin jerin Babba Tabata ya hada da motsa jiki 6 na mintuna 20-25. Kuna iya haɗa su a cikin ɗakunan karatun su ta amfani da shirin azaman nauyin-zuciya, kuma kuna iya horarwa a kan kalandar da ta gama. Jadawalin da ke bayar da GymRa, ya kunshi makonni huɗu: sau 3 a mako za ku yi bidiyo tare da tabatas, sau 1 a mako don ƙarin motsa jiki na motsa jiki da sau 1-2 a mako don gudanar da shirin kan yoga don murmurewar tsoka bayan aiki.

Saboda haka, shirin Tabata Na Gaba ya hada da wadannan bidiyo:

• Tabata A, B Tabata, Tabata… F (Minti 20-25): motsa jiki mai tsananin motsi shida daga Julia bisa tushen TABATA tare da dumbbells kuma babu kayan aiki.
• Motsa jiki na Cardio da kuma Cardio Dance Fusion (20-22 mintuna): motsa jiki na motsa jiki biyu daga Monica da Kalala don ƙona adadin kuzari.
• Cikakken Jikin Jirgin Sama (Mintuna 25): horon zagayawa tare da dumbbells don tsokokin jikin duka daga Hebri.
• Hip Buɗe Yoga da kuma Lauke Yoga (18-20 mintina): motsa jiki yoga guda biyu daga Laura don buɗe kwankwaso da gindi.
• Maido Yoga (Mintuna 22): yoga don dawowa daga Mickey.

Zuwa jerin Babba Tabata bada shawarar ka tafi kawai idan kana da horon horo kuma basa jin tsoron ɗaukar nauyi. Idan bakada tabbas kan iya jimre da babban yanayi da yawan tsalle, fara da shirin da ke sama na Tabata Workout, wanda ke ɗaukar nauyin da ya fi dacewa.

Tsarin TABATA shine hanya madaidaiciya don samun cikin babban sifa tare da lokaci kadan don horo. Kuma mafi mahimmanci, Julia Bognar tana ba da bidiyo ba kawai don ɗalibin da ya ci gaba ba har ma don masu farawa.

Hakanan karanta: 7 motsa jiki mai tasiri daga Natalie IKO.