TABATA horo: cikakken jagorar + gama shirin motsa jiki

Idan kuna son rasa nauyi da sauri kuma don haɓaka nau'ikan su, Tsarin horo na yau da kullun TABATA hanya ce mai kyau don cimma burin. Muna ba ku mafi kyawun jagora zuwa horon TABATA tare da cikakken bayanin fasali da fa'idodin su, da kuma shirye-shiryen tarin TABATA- motsa jiki + darussan ƙira.

Horon TABATA: menene?

Horon TABATA babban horo ne na tazara, wanda ke da nufin cikawa matsakaicin adadin motsi a cikin ƙaramin lokaci. TABATA ya sami karɓuwa sosai a tsakanin waɗanda suka tsunduma cikin godiya ta hanyar fasaha mai sauƙi kuma iri-iri. TABATA-ayyukan motsa jiki tare da wasu nau'ikan horarwa mai ƙarfi suna a hankali suna maye gurbin na'urorin motsa jiki na motsa jiki da matsakaicin ƙarfin motsa jiki na cardio.

Tarihin horon TABATA

A cikin 1996, masanin ilimin lissafin jiki na Japan da Ph.D. Izumi TABATA sun gudanar da bincike don neman ingantacciyar hanyar haɓaka juriyar 'yan wasa. Izumi TABATA da tawagar masana kimiyya daga Cibiyar motsa jiki da wasanni ta kasa a Tokyo sun zabi rukuni biyu na masu horarwa, kuma sun gudanar da gwaji na makonni shida. Ƙungiyar matsakaitan matsakaita suna aiki kwana biyar a mako na sa'a ɗaya, ƙungiyar masu ƙarfi ta yi aiki kwana huɗu a mako don mintuna 4.

Bayan makonni 6, masu binciken sun kwatanta sakamakon kuma sun yi mamaki. Rukunin farko sun inganta fihirisar motsa jiki na motsa jiki (tsarin jini na zuciya), amma anaerobic Manuniya (tsoka) ya kasance bai canza ba. Yayin da rukuni na biyu ya nuna ci gaba mai mahimmanci da tsarin aerobic da anaerobic. Gwajin ya nuna a fili cewa horarwar tazara mai zurfi akan wannan hanya yana da tasiri mai karfi akan tsarin aerobic da anaerobic na jiki.

An gwada ka'idar TABATA a cikin tsauraran mahallin kimiyya, kuma ta zama ɗaya daga cikin mafi girman shaidar ingancin horon. Dr. Izumi TABATA shine marubuci kuma marubucin labaran kimiyya sama da 100 a cikin shahararrun mujallun wasanni a duniya. Sunansa ya zama kalmar gida saboda ƙirƙira wannan hanyar horarwa, wacce ta shahara sosai a duk faɗin duniya.

Ainihin ayyukan TABATA?

Horon TABATA yana da tsari mai zuwa: Matsakaicin nauyin daƙiƙa 20, hutawa daƙiƙa 10, maimaita wannan zagayowar sau 8. Wannan zagayen TABATA ɗaya ne, yana ɗaukar mintuna 4 kacal, amma zai zama da gaske na mintuna 4 ban mamaki! Dole ne ku ba da komai 100% idan kuna son samun sakamako daga gajeren horo. Ya kamata nauyin ya kasance mai kaifi da fashewa. A zahiri, TABATA lamari ne na musamman na horon tazara mai ƙarfi (HIIT ko HIIT).

Don haka kuma game da tsarin zagayen TABATA shine mintuna 4:

  • 20 seconds matsananci motsa jiki
  • 10 seconds huta
  • Maimaita zagayowar 8

Waɗannan zagayen TABATA na minti 4 na iya zama da yawa dangane da jimlar lokacin motsa jiki. Tsakanin zagayen TABATA ana sa ran zai tsaya a ciki na mintuna 1-2. Idan kun shiga cikin matsakaicin matsakaici, wannan yawanci ya isa don zagaye 3-4 TABATA don cikakken kaya. A wannan yanayin, jimlar lokacin horo zai kasance kusan mintuna 15-20.

Menene TABATA ya bambanta da horon zuciya?

A lokacin motsa jiki na cardio kadai kuma isasshiyar tushen makamashi shine oxygen. Ana kiran irin wannan nau'in kaya aerobics (da oxygen). A lokacin matsanancin motsa jiki na TABATA iskar oxygen ta fara ɓacewa kuma jiki yana shiga cikin rashin iskar oxygen anaerobic yanayin (ba tare da oxygen). Ya bambanta da yanayin aerobic, horarwa a cikin yankin anaerobic na dogon lokaci ba zai yi aiki ba.

Duk da haka, yana da ɗan gajeren motsa jiki na anaerobic yana da tasiri sosai ga mai konewa a lokacin da kuma musamman bayan horo, haɓaka juriya, don ƙarfafawa da haɓaka tsokoki. Anaerobic Load shine ainihin gwajin ƙarfin damuwa, amma a ƙarshe suna ƙarfafa ku.

Dubi kuma:

  • Manyan mafi kyawun sneakers maza na 20 don dacewa
  • Top 20 mafi kyawun mata mata don dacewa

Wanene TABATA motsa jiki?

TABATA- motsa jiki ya dace da duk wanda ke da ƙwarewar horo (aƙalla matsakaicin matakin) kuma ba shi da contraindications ga lafiya. Musamman taimako don yin motsa jiki na yau da kullun a yanayin TABATA ga waɗanda:

  • so su rasa nauyi da sauri kuma su sami kyakkyawan tsari
  • so su matsa nauyi da kuma kawar da plateau
  • yana so ya guje wa stagnation a cikin ayyukan motsa jiki, gami da haɓaka haɓakar tsoka
  • son samun sabon ji daga horo
  • kuna son haɓaka ƙarfinku da haɓaka horo na jiki.

Amma idan kun fara horo, kada ku yi gaggawar zuwa motsa jiki na TABATA. Je zuwa waɗannan shawarwarin kawai bayan watanni 2-3 na motsa jiki na motsa jiki na yau da kullun da horon ƙarfi.

Wanene bai dace da motsa jiki na TABATA ba?

Nanata, motsa jiki na TABATA bai dace da kowa ba! Idan kun yanke shawarar fara horo tare da tsarin TABATA, tabbatar cewa ba ku da wata ma'amala ga lafiya.

Horon TABATA BAI DACE:

  • mutanen da ba su da horo na jiki ba tare da kwarewar horo ba
  • wadanda ke da cututtukan zuciya
  • wadanda ke da matsala tare da tsarin locomotor da haɗin gwiwa
  • wadanda ke bin abinci maras-carbohydrate ko mono
  • ga ma'abuta hakuri.

Koyaya, idan kun zaɓi motsa jiki masu sauƙi waɗanda zaku iya yin tabatas da masu farawa. Kara karantawa a cikin zaɓin motsa jiki don farawa.

Mafari Tabata Workout - Cikakkun Jiki, Babu Kayan aiki da ake buƙata

Yadda za a yi TABATA motsa jiki?

Motsa jiki don horar da TABATA

Yawanci don horarwar TABATA yana amfani da motsa jiki na plyometric, horon ƙarfi, asarar nauyi, ƙarfin horo tare da nauyi mai sauƙi. Misali: tsalle, burpees, tura-UPS, squats, lunges, tsalle, hanzari mai kaifi, naushi da harbi, gudu, da sauransu. m za ku iya amfani da kowane motsa jiki don horon TABATA. Babban sharadi shine a tafiyar da su a sama cikin sauri da sauri.

Kimanin aikin da'ira na minti 4 TABATA zagaye:

Idan ba ku son maimaita motsa jiki iri ɗaya, yi motsa jiki inda kuna canza motsa jiki da yawa. Sabanin haka, idan ba kwa son canza darasi a cikin aji, ɗauki zaɓi ɗaya ko biyu motsa jiki a kowane zagaye na TABATA.

Yaya tsawon lokaci don yin motsa jiki na TABATA?

Zagaye daya na TABATA yana da minti 4, sannan a huta minti 1-2 sannan a fara zagaye na gaba. Yawan zagaye nawa TABATA za ku iya jurewa ya dogara da ƙarfin ku. Matsakaicin zagaye 3-5 yawanci ya isa don cikakken lokacin motsa jiki na TABATA shine mintuna 15-25.

A gefe guda, idan kun fi son dogon shiri, kuna iya yin motsa jiki na TABATA da mintuna 40-50. A wannan yanayin, gina darasi don haka zagaye mai tsananin zafi guda ɗaya wanda aka musanya tare da ɗan ƙaramin ƙarfi. Misali, mintuna 4, kuna yi fashewar burki, mintuna 4 masu zuwa - mashaya mai annashuwa. Yayin waɗannan darussan, zaku iya dawo da numfashi zuwa zagaye na gaba, kuma zuwa mafi kyawun sa.

Sau nawa ake yin TABATA motsa jiki?

idan ka so su rasa nauyi, sannan a rika yin motsa jiki na TABATA sau 3-4 a mako tsawon mintuna 15-30 ko sau 2-3 a mako tsawon mintuna 40-45. Ba a ba da shawarar yin motsa jiki mai tsanani na TABATA a kowace rana, saboda wannan yana lalata tsarin juyayi na tsakiya kuma yana iya haifar da overtraining.

idan ka zauna cikin tsari ko kuna son ƙara horon TABATA zuwa horar da wutar lantarki, ya isa ya magance tabatas sau 2 a mako don mintuna 15-30. Kuna iya yin shirin HIIT maimakon na gargajiya na cardio. Motsa jiki TABATA shine mafi kyawun gudu bayan horar da nauyi, idan kun cika su a cikin rana ɗaya. Af, nauyi mai nauyi akan yarjejeniyar TABATA yana da matukar amfani don aiwatarwa idan kun sami ci gaba a cikin haɓakar ƙwayar tsoka yayin horon ƙarfi. Tare da motsa jiki na TABATA ba ku gina tsoka, amma don fita daga ci gaba a cikin ci gaban alamun wutar lantarki irin waɗannan shirye-shiryen sun dace sosai.

Don asarar nauyi ba kome ba ne lokacin da za a horar da tsarin TABATA da safe ko maraice. Mayar da hankali kan biorhythms da iyawar mutum ɗaya. Duk da haka, ba a ba da shawarar yin motsa jiki mai tsanani a kan komai a ciki da kuma kafin barci. Horon TABATA yana da gajiyawa da gajiyawa, don haka ku shirya don haka za ku ji gajiya bayan karatun. Musamman da farko, lokacin da jiki kawai ya dace da damuwa.

Shin yana yiwuwa a koyaushe a yi motsa jiki iri ɗaya?

Yi ƙoƙarin canza tsarin motsa jiki na TABATA, ba maimaita wannan shirin sau uku a jere ba. Jikin ku ya saba da lodi, don haka horo iri ɗaya, tasirin su yana raguwa a hankali. Canji ba kawai tsarin motsa jiki ba ne, amma har da odar su. Misali:

Kuna iya komawa tsohon makirci, amma gwada canza tsari kuma ku ƙara sabbin motsa jiki na TABATA. A ƙasa ana ba da wasu shirye-shirye tare da motsa jiki daban-daban.

Abin da ke da mahimmanci a sani!

Idan an yi horo akan ka'idar aiki na daƙiƙa 20, hutawa na daƙiƙa 10, ba yana nufin cewa da gaske horon TABATA bane. Don TABATA na gaskiya kuna buƙatar yin darussan na daƙiƙa 20 akan iyakar ƙarfin su don motsa jiki ya zama anaerobic. Manufar ku ita ce mafi girman adadin maimaitawa a cikin ƙasan lokaci.

Ya kamata nauyin ya kasance mai fashewa kuma yana da tsanani sosai, wanda shine dalilin da ya sa ba za a iya dorewar horarwar TABATA ba. Yawancin lokaci ya isa minti 15-25, idan kun horar da kyau. Kuna iya yin tazara mai ƙidayar lokaci TABATA a matsakaicin taki, amma don sakamako mafi kyau aikin motsa jiki ya kamata ya zama gajere, kaifi kuma mai tsanani sosai. Idan kuna son dogon motsa jiki, kuna canza tsakanin mintuna 4 na babban ƙarfi da mintuna 4 na ƙarancin ƙarfi.

TABATA- motsa jiki + shirin horo

Muna ba ku tsarin horo bisa ga tsarin TABATA don masu farawa su ci gaba, da kuma mai da hankali ga ciki, a kan ƙananan jiki a kan babba.. Muna ba ku darussan motsa jiki guda 4 don motsa jiki ɗaya, motsa jiki ɗaya don kowane zagaye na TABATA (watau, ana yin motsa jiki ɗaya na mintuna 4 - zagayowar 8). Saboda haka, darasin zai ɗauki kimanin minti 20 ba tare da dumi da sanyi ba.

Kuna iya ƙara ko rage tsawon lokacin motsa jiki ko maye gurbin motsa jiki mafi dacewa da ku. Hakanan zaka iya canza tsarin aiwatarwa (ƙari akan abin da aka bayyana a sama), watau kada a maimaita wannan motsa jiki na tsawon minti 4, kuma a canza motsa jiki biyu ko hudu a zagaye na TABATA daya. Ko ta yaya kuke gina motsa jiki, babban abin da kuke aiwatar da kowace hanya akan iyakarta.

TABATA aikin matsakaici

Zabin 1:

 

Zabin 2:

TABATA aikin matsakaici

Zabin 1:

 

 

Zabin 2:

 

 

TABATA motsa jiki tare da dumbbells

 

 

TABATA motsa jiki tare da mai da hankali kan cinyoyi da gindi

 

 

Horon TABATA tare da jaddada ciki

 

 

TABATA motsa jiki tare da girmamawa akan hannuwa, kafadu da ƙirji

 

 

Godiya ga gifs tashoshin youtube: mfit, shortcircuits_fitness, FitnessType, Sabunta ƙarfi, Live Fit Girl, Luka Hocevar.

KOYARWA TABATA: 10 shirye-shiryen motsa jiki

Amfanin TABATA don asarar nauyi

Ayyukan motsa jiki na TABATA suna da tsanani sosai, suna ƙara yawan bugun zuciya da kuma kula da shi a matsayi mai girma a cikin aji. Don haka za ku iya don ƙone yawancin adadin kuzari , ko da na ɗan gajeren darasi ne. Ana ƙayyade ainihin adadin adadin kuzarin da aka ƙone daban-daban, dangane da matakin horonku. Yawancin ƙwararrun ma'amala suna ƙone ƙarancin adadin kuzari fiye da masu farawa. A matsakaita, minti 10 na horarwar TABATA na iya ƙone calories 150.

Amma babban amfani da horo na TABATA shine yawan amfani da calorie mai yawa, da kuma "sakamako na baya". Wannan yana nufin cewa jikinka zai rayayye ƙone mai ko da 48 hours bayan motsa jiki, don haka za ku yi sauri sauri aiwatar da kawar da wuce haddi nauyi. Misali, horo na cardio na yau da kullun a matsakaicin matsakaici, ba a ba da wannan tasirin ba, don haka, don shiga TABATA da yawa don sakamako.

Horon TABATA nauyin anaerobic ne, don haka su ba su da mummunan tasiri akan ƙwayar tsoka, sabanin waɗancan ayyukan motsa jiki iri ɗaya. Suna horar da tsokar zuciya da kyau kuma suna inganta jimiri. Bugu da ƙari, waɗannan horarwar tazara mai ƙarfi tana ƙara haɓakar tsoka ga insulin, don haka sauƙaƙe tsarin rage nauyi.

Yaya sauri za ku iya rasa nauyi akan horon TABATA ya dogara da metabolism, kashi na farko na kitsen jiki, yawan kaya da, ba shakka, abinci. Ka tuna cewa don kawar da kitse mai yawa, dole ne ku ci ƙarancin adadin kuzari ga jiki ya fara rushe mai don kuzari. Mafi kyawun ƙimar asarar nauyi tare da TABATA-horar da kilogiram 0.5 na mai a kowane mako. A cikin makon farko za ku iya rasa kilogiram 2-3 a cikin kudi na kawar da ruwa mai yawa a cikin jiki.

Ingantaccen abinci mai gina jiki: yadda zaka fara mataki zuwa mataki

Amfanin horon TABATA:

Masu ƙidayar lokaci don horarwar TABATA: 3 ƙarewar sigar

Domin samun nasarar shiga ayyukan motsa jiki na TABATA, kuna buƙatar mai ƙidayar lokaci na musamman tare da ƙirgawa. Amma a ina zan iya samun TABATA-timer? Muna ba ku zaɓuɓɓukan ƙidayar ƙidayar lokaci guda 3 don ƙa'idar TABATA.

1. Mobile app TABATA timer

Hanya mafi sauƙi ita ce zazzage mai ƙidayar ƙa'idar TABATA ta kyauta don wayar ku. Shirin yana da sauƙi, mai sauƙi kuma mai daidaitawa. Kuna iya canza adadin tazara, don saita lokacin motsa jiki da hutawa, adadin hawan keke. Ayyukan motsa jiki suna tare da siginar sauti, don haka kada ku rasa farkon da ƙarshen motsa jiki

Aikace-aikace tare da mai ƙidayar TABATA a cikin Rashanci don Android:

Aikace-aikace tare da mai ƙidayar TABATA a cikin Rashanci don iPhone

2. Video TABATA mai lokaci

Wani zaɓi don horarwa Protocol TABATA: ɗauki bidiyo na youtube na musamman tare da shirye-shiryen TABATA-lokaci. An ƙirƙira musamman don motsa jiki na TABATA - kawai kuna buƙatar haɗa bidiyo kuma fara kunnawa. Rashin amfanin wannan hanyar shine zaku iya tsara tazarar tazara.

a) TABATA mai ƙidayar lokaci na zagaye 1 tare da kiɗa (minti 4)

b) TABATA mai ƙidayar lokaci don zagaye 1 ba tare da kiɗa ba (minti 4)

c) TABATA mai ƙidayar lokaci na minti 30 tare da kiɗa

3. Shafukan tare da shirye-shiryen TABATA-lokaci

Idan app TABATA-timemer da bidiyo ba su dace da ku ba, kuna iya ɗaukar shafuka da su shirye-shiryen lokacin software. Kawai buɗe shafin, saita tazarar lokacin da ake so kuma fara shiga. Hanyoyin haɗi za su buɗe a cikin sabuwar taga:

Bidiyo 5 tare da horarwar TABATA

Idan kuna sha'awar horarwar TABATA, to tabbas ku ga zaɓin bidiyon mu:

Muna ba ku shirye-shiryen shirye-shiryen 5 na TABATA horo daga mintuna 10 zuwa 30 ga waɗanda ke son shiga tare da masu horarwa akan bidiyo:

1. TABATA motsa jiki na minti 15

ТРЕНИРОВКА↯↯ Раскручиваем МЕТАБОЛИЗМ! [# 1]

2. Bosu TABATA motsa jiki (minti 8)

3. TABATA motsa jiki daga FitnessBlender (minti 20)

HIIT Cardio Workout - Tabata Babban Ƙarfin Tazarar Horarwa

4. TABATA motsa jiki: cardio + ƙarfi (minti 30)

5. Horon TABATA daga Monica Kolakowski (minti 50)

Sharhin horon TABATA daga masu biyan kuɗin mu

Maria

Da farko sun ziyarci horon rukuni na TABATA a cikin dakin motsa jiki. Kai, yana da wuya a karon farko! A lokacin da na yi tunanin na shirya (shigar da gudu na tsawon watanni shida da horon ƙarfi), don haka sai na tafi matakin yaudara, na yi tunanin cewa rike da sauƙi. Bayan rabin sa'a na darasi sai na yi)) Amma na yi farin ciki sosai, na yi wata daya da rabi sau 2 a mako, na kara juriya, kuma na inganta jiki. Burpee yanzu yana yin kwanciyar hankali har ma ya koyi yadda ake yin tura-UPS.

Julia

Daga cikin duk horon tazara ya fi kamar TABATA. Sau da yawa yi a gida da kanka tare da mai ƙidayar lokaci kuma duk zagayowar 8 suna maimaita motsa jiki ɗaya, kawai yin motsa jiki 5-6, yawanci wannan ya isa. Yi ƙoƙarin zama mai rikitarwa koyaushe, alal misali, na farko, kawai squats ne kawai, sannan ƙara squats tare da tsalle. Ko kuma na farko shine katako na yau da kullun, kuma yanzu katako mai tsayin kafa.

Olga

Yi tabatas gida, ainihin motsa jiki na bidiyo. Ƙaunar shirin FitnessBlender akan youtube, ya dace don yin atisayen da suke bayarwa sun bambanta sosai. Suna da tsarin horo na TABATA mai yawa na matakan daban-daban na rikitarwa, kuma ba kawai, akwai da ƙarfi, da Pilates, da cardio na yau da kullum. Amma ina son TABATA saboda tsarin 20/10 - Ina son yin tazara.

Luba

Ina kamu da TABATA lokacin hutun haihuwa. Neman wani abu don yin aiki akan titi yayin tafiya tare da yaro don yin shi cikin sauri da inganci. An ga yarinya ta tabatai a instagram, tana yin tsalle-tsalle iri-iri, alluna, burpees, tura-UPS, squats na lokaci. Fara neman bayani, karanta shi, son shi kuma ya fara tabatas. Na horar da duk lokacin rani sau 4-5 a mako don minti 20, na yi aiki mai zurfi, ƙoƙarin kada ya kare kansa. Sakamakon - debe 9 kg da zaberemennet nauyi ya dawo ^_^

A yau hanyar TABATA ta karɓi duk manyan masu horar da motsa jiki a duniya. Wataƙila babu shirye-shiryen HIIT masu koyarwa, waɗanda ba za su yi amfani da TABATA a cikin ajinsu ba. Azuzuwan na yau da kullun TABATA motsa jiki ba wai kawai taimaka muku rage nauyi da samun babban siffa ba, amma zai haɓaka aikin ku na jiki zuwa sabon matakin.

Idan kuna son ƙara horon TABATA zuwa kowane motsa jiki, ana ba da shawarar ku gani:

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

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