TABATA-motsa jiki: 10 shirye-shirye da aka shirya don rage nauyi

Motsa jiki na TABATA yana daya daga cikin hanyoyin da suka dace wajan rage kiba, kawar da kitse mai yawa da kuma inganta lafiyar jiki. Yarjejeniyar Horarwa TABATA wani nau'i ne na horo na tazara mai yawa, godiya ga abin da zaku iya ƙona iyakar adadin kuzari da kuma aiki da dukkan tsokoki.

Kara karantawa game da TABATA horo

Ainihin ayyukan TABATA? Yarjejeniyar TABATA jerin atisaye ne na mintuna hudu, wanda ya kunshi motsa jiki na kusanci 8 bisa tsarin aikin dakika 20 / hutun dakika 10. Irin waɗannan hawan keke na iya zama da yawa a kowane darasi. Yawancin lokaci zaman TABATA ya kunshi motsa jiki biyu zuwa hudu na mintina 4, amma zaka iya kara zaman horo zuwa zagaye bakwai ko takwas, a yadda yake so.

Dokokin motsa jiki

1. Koyaushe fara aikin TABATA-horo, a ƙarshen aji. Ba za a iya yin motsa jiki ba idan sake zagayowar TABATA wani ɓangare ne na horo (misali, kana yin TABATA bayan karfin horo).

2. Motsa jiki mai zuwa ya hada da wasu daga cikin tabat. ABaya daga cikin TABATA takan ɗauki mintuna 4, kuma ta ƙunshi motsa jiki guda biyu waɗanda ake maimaita su a saiti 8 (aiki na dakika 20 / sakan 10 sauran). Motsa jiki suna canzawa juna bisa ga makircin AABVAAW. Wato, misali, a cikin TABATA ya hada da motsa jiki A da motsa jiki B. Sannan zaku yi su a cikin jerin masu zuwa:

  • Motsa jiki A: dakika 20
  • Sauran: 10 seconds
  • Motsa jiki A: dakika 20
  • Sauran: 10 seconds
  • Darasi: 20 seconds
  • Sauran: 10 seconds
  • Darasi: 20 seconds
  • Sauran: 10 seconds
  • Motsa jiki A: dakika 20
  • Sauran: 10 seconds
  • Motsa jiki A: dakika 20
  • Sauran: 10 seconds
  • Darasi: 20 seconds
  • Sauran: 10 seconds
  • Darasi: 20 seconds
  • Sauran: 10 seconds

Wannan jerin yana ɗaukar mintuna 4 kuma ana kiransa tabatas. Bayan TABATA daya sai ka huta mintuna 1-2 saika matsa zuwa TABATA na mintina 4 na gaba.

3. Kada ka bi sama makirci. Kuna iya gudu na minti huɗu motsa jiki ɗaya (AAAAAA), ko zaɓi na canzawa motsa jiki biyu (AAAABBBB ko ABABABAB), atisaye na dabam ko na hudu tsakanin su (ABBBCCDD). Kullum zaku iya inganta horarwar ku don dacewa da fasalin ku.

4. Muna ba da zaɓuɓɓuka da yawa don horon TABATA: don masu farawa, don matsakaici da ci gaba. Koyaya, idan kun kasance sababbi sosai a cikin aji ko kuma kuna da nauyi mai yawa, to yana da kyau kada kuyi horo don yarjejeniyar TABATA. A wannan yanayin duba labarin: zaɓi na motsa jiki don farawa a gida don ƙimar nauyi.

5. Tsawancin aikin TABATA:

  • Motsa jiki na tsawon minti 10 ya hada da 2 TABATA
  • Motsa jiki na tsawon minti 15 ya hada da 3 TABATA
  • Motsa jiki na tsawan minti 20 ya hada da 4 TABATA

6. Mahimmin bayani! A cikin horo na TABATA kuna buƙata don yin atisaye don gudu, saboda haka dole kayi ta maimaitawa a cikin dakika 20. Ma'ana babban horo na tazara yana haifar da bugun zuciya (bugun zuciya), wanda ke taimakawa haɓaka ƙona mai da haɓaka metabolism.

Karanta duk bayanan game da mundaye masu dacewa

Motsa jiki TABATA don farawa

Motsa jiki TABATA don masu farawa minti 10

TABATA ta farko (minti 4)

1. Gudun tare da Shin zahlest

2. Tsugunno + kame kafa zuwa gefe (don hanyoyi biyu akan kowace kafa)

TABATA ta biyu (minti 4)

1. Takamaiman Jogging akan kujera

2. Dan wasan ninkaya

Motsa jiki TABATA don masu farawa minti 15

TABATA ta farko (minti 4)

1. Igiyar tsalle

2. Falo a wuri (ta hanyoyi biyu akan kowace kafa)

TABATA ta biyu (minti 4)

1. Tsalle hannaye da kafafu ke kiwo

2. Tsayayyen katako a hannu

TABATA ta Uku (minti 4)

1. Gudu a wuri

2. Tafiya a mashaya

Motsa jiki TABATA don farawa 20 mintuna

TABATA ta farko (minti 4)

1. Tsalle tsalle tare da daga gwiwa

2. Tsugunawa tare da tashin safa

TABATA ta biyu (minti 4)

1. Hawan dutse da saukarsa (don hanyoyi biyu akan kowace kafa)

2. Plank a kan forearms

TABATA ta Uku (minti 4)

1. impactarfin tasirin Burpee

2. Gwiwoyi har zuwa kirji (don hanyoyi biyu a kowane gefe)

Na hudu TABATA (minti 4)

1. Hannun huhu

2. Gwiwoyi a cikin sandar

TABATA aikin matsakaici

TABATA motsa jiki matsakaici matakin minti 10

TABATA ta farko (minti 4)

1. Tsugunnowa yayi

2. Taɓa ƙafa a madaurin baya

TABATA ta biyu (minti 4)

1. Gudun A kwance

2. Lunges a cikin da'irar (don hanyoyi biyu akan kowace kafa)

TABATA motsa jiki matsakaici na mintina 15

TABATA ta farko (minti 4)

1. Jirgin sama

2. - Shafar madaurin kafada

TABATA ta biyu (minti 4)

1. Skaters

2. Abincin abincin tare da tsugunne (don hanyoyi biyu akan kowace kafa)

TABATA ta Uku (minti 4)

1. isingaga ƙafafu tare da hannaye sama

 

2. Bangaren gefe (akan hanyoyi biyu a kowane bangare)

TABATA-matsakaiciyar matakin minti 20

TABATA ta farko (minti 4)

1. Hannun hannaye a cikin rabin squat

2. Tura-UPS akan gwiwoyi

TABATA ta biyu (minti 4)

1. squats tare da tsalle

 

2. Keke

TABATA ta Uku (minti 4)

1. isingaga ƙafafun gaba da baya

2. Yatsan kafafu a madauri

Na hudu TABATA (minti 4)

1. Tsalle gefe

2. Superman

Wasannin TABATA na ci gaba

Horon TABATA na tsawan mintuna 10

TABATA ta farko (minti 4)

1. Burfi

2. Hankon huhu mai tafiya

TABATA ta biyu (minti 4)

1. Kiwo hannaye da ƙafa tare da podrezkoj

2. Shelf Spiderman

Motsa jiki TABATA na tsawan mintuna 15

TABATA ta farko (minti 4)

1. Kiwo hannu da kafafu tare da tsugunne

2. Tafiya a madauri (don hanyoyi biyu akan kowace kafa)

TABATA ta biyu (minti 4)

1. Tsallake digiri 180

2. Baya tura turawa a kasa tare da buga ƙafa

TABATA ta Uku (minti 4)

1. Burpee tare da kiwo da hannaye

2. Juyawar hannu a madauri

Motsa jiki na TABATA don ci gaba shine mintuna 20

TABATA ta farko (minti 4)

1. Hankalin huhu na Plyometric

2. Turawa + jan gwiwoyi zuwa kirjin ka

TABATA ta biyu (minti 4)

1. Tsalle tare da daga kafafuwa a madauri

2. Rush daga gefe zuwa gefe

TABATA ta Uku (minti 4)

1. Gudun tare da daga gwiwa

2. Plyometric a kaikaice lunge (don hanyoyi biyu a kowane gefe)

Na hudu TABATA (minti 4)

1. Hannun hannaye da kafafu masu kunkuntar squat

2. Twists a madauri a gwiwar hannu

TABATA-horo ga yankunan matsala

Motsa jiki TABATA minti 20 don ciki

TABATA ta farko (minti 4)

1. Hayayyafa hannaye da kafafu tare da hayayyafa

2. Tashin hannu a madauri

 

TABATA ta biyu (minti 4)

1. Gudun A kwance

2. Shafar duwawun kafa

TABATA ta Uku (minti 4)

1. Tsalle a gefe

2. Laura kwatangwalo a gefe (akan hanyoyi biyu akan kowace kafa)

Na hudu TABATA (minti 4)

1. karkatarwa a cikin madauri

2. Taɓa gwiwar gwiwar gwiwa

TABATA motsa jiki na tsawon minti 20 zuwa gindi da kafafu

TABATA ta farko (minti 4)

1. squats tare da tsalle

2. Shayar da abincin hanji (don hanyoyi biyu akan kowace kafa)

TABATA ta biyu (minti 4)

1. Tsugunnowa yayi

2. Baya baya tare da daga gwiwa (don hanyoyi biyu akan kowace kafa)

TABATA ta Uku (minti 4)

1. Sumo tsugunne tare da tsalle

2. Gefen lunge (don hanyoyi biyu akan kowace kafa)

Na hudu TABATA (minti 4)

1. Hanyoyin huhu na Plyometric tare da tsalle

2. Skaters

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

Dubi kuma:

  • Manyan atisaye 50 na gindi a gida + shirin motsa jiki gama
  • Manyan motsa jiki 50 na tsokoki na ciki + shirin gama motsa jiki
  • Manyan darasi 50 mafi inganci don ƙafafu + shirin motsa jiki gama

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

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