Contents
- 15 TABATA horo daga Millionaire Hoy: Minti 10 zuwa 90
- TABATA-motsa jiki Millionaire Hoy: 20 seconds motsa jiki, 10 seconds huta
- TABATA-motsa jiki Millionaire Hoy: 40 seconds motsa jiki, 20 seconds huta
- 5. Matsanancin Maxed Out Tabata HIIT Workout
- 6. Extreme Tabata HIIT Motsa jiki Motsa jiki
- 7. Max Tabata Kickboxing HIIT Motsa jiki
- 8. Kafafun kafa 1,000 na Tabata HIIT Motsa jiki
- 9. Brutal Body MAX Tabata HIIT Motsa jiki
- 10. Matsanancin Plyo HIIT Tabata Motsa jiki
- 11. Super Hero Tabata HIIT Motsa jiki
- 12. Calorie Tabata HIIT Motsa jiki
- TABATA-motsa jiki Millionaire Hoy: 45 seconds motsa jiki, 15 seconds huta
Motsa jiki na TABATA yana daya daga cikin hanyoyi masu tasiri na rage kiba. Interananan tazara da aka sauya tare da tazarar tazara ta hutawa, zasu taimaka muku ƙonawa matsakaicin adadin adadin kuzari a zama daya. Samu ingantattun shirye-shirye 15 bisa TABATA daga shahararren mai koyarda youtube Millionaire Hoy.
15 TABATA horo daga Millionaire Hoy: Minti 10 zuwa 90
TABATA ɗayan misalai ne na wasannin motsa jiki na HIIT. Halin halayen TABATA yana canzawa tsananin tazara da gajere na hutu. Millionaire Hoy ba koyaushe yake amfani da ramummuka na yau da kullun waɗanda suka saba da mu a cikin TABATA ba: motsa jiki sakan 20 / sakan 10 hutawa. Yana da shiri tare da tazara: dakika 40/20 45/15 da dakika. Zaka iya zaɓar nau'in azuzuwan da kuke so da yawa. Matsayin mai ƙa'ida, tsayin aikin motsa jiki, mafi wahalarwa shine motsa jiki.
Mai TABATA-motsa jiki Millionaire Hoy tsarin kamanceceniya mai kama da juna. Amma sun bambanta a lokaci, ƙarfi, girmamawa kan wani yanki na matsala. Bayanin da ke ƙasa horo ne zai nuna matsakaicin adadin adadin kuzari da zaku iya ƙonawa a zama ɗaya. Bayanan sannan za'a iya jagorantar su a zabi na takamaiman bidiyo.
Takaitattun halaye na horon TABATA daga Miliyan Miliyan Hoy:
- Don motsa jiki baya buƙatar ƙarin kayan aiki, ana yin dukkan motsa jiki tare da nauyin jikinsa.
- Motsa jiki yana da tasiri sosai, don haka sun dace kawai mutane masu taurin kai ba tare da matsaloli tare da tsarin musculoskeletal da haɗin gwiwa ba.
- Bidiyo "Millionaire" an tanada shi kamar yadda ya dace kuma a bayyane: akwai mai ƙayyadadden lokaci, adadin kuzari ya ƙone da duk bayanan da ake buƙata har zuwa zanga-zangar motsa jiki na gaba a cikin kusurwa.
- Ba kamar TABATA na gargajiya ba, horarwa mai zuwa ba tsarin madauwari bane tare da maimaita motsa jiki. Dukkanin motsa jiki guda ɗaya ne kuma ba maimaitawa. Bayanin ya nuna yawan motsa jiki a kowane bidiyo.
- A duk gabatar da TABATA-motsa jiki babu tsayawa mai tsayi a tsakanin motsa jiki kawai an faɗi sakan 10-20. Wannan yana nufin cewa ana gudanar da azuzuwan cikin kusan ci gaba.
- Wasu hotunan bidiyo wani bangare ne na cikewar kwanaki 30-60 na kocin.
- M saitin motsa jiki an gabatar dashi a cikin aikin TABATA: high gwiwoyi, burpu, tura-tashi, iko tsuguna, saka tsalle, dutse masu hawan dutse, kafafu shura, gefen gwiwoyi, katako, tsalle tsalle, Skater, frog tsalle, tsere. Tabbas, a kowane bidiyo tsarin sa da tsarin motsa jiki, amma Gabaɗaya galibin waɗannan darussan suna nan cikin dukkan rayuwa a cikin canje-canje daban-daban.
Muna ba ku 3 kungiya TABATA horo tare da "Millionaire" dangane da tsawon tazara: dakika 20/10 sakan 40/20, dakika 45/15.
An sabunta:
Yanzu motsa jiki Millionaire Hoy za a iya samun sa a kan rijistar gidan yanar gizon hukuma: https://millionairehoy.vhx.tv an share bidiyon tashar Youtube.
TABATA-motsa jiki Millionaire Hoy: 20 seconds motsa jiki, 10 seconds huta
1. Matsanancin Kone Kanshi Tabata HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 10
- Caloric abun ciki: 134 kcal
- Yawan motsa jiki: 20
Lokaci mai mahimmanci, wanda ya haɗa da dukkan motsa jiki mafi zafi. Da fatan za a lura, wannan wasan motsa jiki na TABATA ana yin sa ne ba tare da dumi da sanyi ba. Tabbatar dumi da miqewa kafin da bayan darasi.
2. Wasannin Wasanni Tabata HIIT Cardio Workout
- Tsawon Lokaci: Mintuna 10
- Caloric abun ciki: 134 kcal
- Yawan motsa jiki: 20
Mai kama da wasan bidiyo na baya baya haɗawa da ɗumi-ɗumi da haɗuwa. Jerin atisaye a gama gari, tsananin horo makamancin haka.
3. Saurin Tabata HIIT Jimlar Jiki Babu Kayan Aikin Cardio
- Tsawon Lokaci: Mintuna 20
- Caloric abun ciki: 252 kcal
- Yawan motsa jiki: 30
Cikakken shiri tare da dumama-dumu-dumu. Horar da lokaci mai tsawo, kuma ƙarfin bai fi na minti goma ba.
4. Saurin kitse mai kuna Tabata HIIT Motsa jiki - 50 Motsa jiki
- Tsawon Lokaci: Mintuna 30
- Caloric abun ciki: 334 kcal
- Yawan motsa jiki: 50
Ra'ayoyi kan shirin:
TABATA-motsa jiki Millionaire Hoy: 40 seconds motsa jiki, 20 seconds huta
Dogon lokacin motsa jiki yana wahalar da horon, yana mai da shi mawuyaci.
5. Matsanancin Maxed Out Tabata HIIT Workout
- Tsawon Lokaci: Mintuna 45
- Caloric abun ciki: 658 kcal
- Adadin motsa jiki: ~ 30
Shirye-shiryen tare da aiki mai matukar wahala ga dukkan jiki. Yawancin damuwa da tsalle-tsalle da motsa jiki masu wahala.
6. Extreme Tabata HIIT Motsa jiki Motsa jiki
- Tsawon Lokaci: Mintuna 45
- Caloric abun ciki: 627 kcal
- Adadin motsa jiki: ~ 30
Wani zaɓin shine motsa jiki na TABATA na mintina 45, bai ƙasa da nauyin bidiyo da ya gabata ba
7. Max Tabata Kickboxing HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 45
- Calories: adadin kuzari 634
- Adadin motsa jiki: ~ 30
Wasannin TABATA tare da abubuwan wasan ƙwallon ƙafa, amma kuma suna da matukar damuwa.
8. Kafafun kafa 1,000 na Tabata HIIT Motsa jiki
- Tsawon Lokaci: 60 minu
- Caloric abun ciki: 905 kcal
- Adadin motsa jiki: ~ 45
Shirye-shiryen TABATA tare da girmamawa ga ƙananan ɓangaren jiki, musamman nauyi mai nauyi zai sami ƙafafu. Fiye da 1300 maimaita motsa jiki! Har yaushe za ku iya?
9. Brutal Body MAX Tabata HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 60
- Caloric abun ciki: 878 kcal
- Adadin motsa jiki: ~ 45
Motsa jiki na TABATA mara nauyi tare da turawa-UPS da yawa a cikin sigar daban-daban.
10. Matsanancin Plyo HIIT Tabata Motsa jiki
- Tsawon Lokaci: Mintuna 60
- Caloric abun ciki: 878 kcal
- Adadin motsa jiki: ~ 45
Motsa jiki na Plyometric yana mai da hankali akan ƙananan jiki.
11. Super Hero Tabata HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 60
- Caloric abun ciki: 859 kcal
- Adadin motsa jiki: ~ 45
A ɗayan darussan da ke cikin wannan shirin kocin yana tafiya ƙafa tare da tallafi a bango. Idan kuna da gida irin wannan ba zai yiwu ba, kawai maye gurbin wannan aikin tare da tafiya a madauri.
12. Calorie Tabata HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 90
- Caloric abun ciki: 1182 kcal
- Adadin motsa jiki: ~ 70
Sa'a ɗaya da rabi na cikakken horo a gare ku? Gwada shi da kanku tare da 1000 Calorie Tabata HIIT Workout. Sama da adadin kuzari 1000 ya kone!
TABATA-motsa jiki Millionaire Hoy: 45 seconds motsa jiki, 15 seconds huta
13. Max Cardio Tabata HIIT Motsa jiki
- Tsawon Lokaci: Mintuna 30
- Caloric abun ciki: 435 kcal
- Adadin motsa jiki: ~ 20
Motsa jiki mai sauƙi na TABATA ba tare da motsa jiki mai wahala ba, yana buƙatar tasiri mai yawa.
14. Power Plyo Tabata HIIT Workout
- Tsawon Lokaci: Mintuna 30
- Calories: adadin kuzari 428
- Adadin motsa jiki: ~ 20
Trainingarin horo mai mahimmanci tare da girmamawa akan ilimin ilimin zamani da tsalle.
15. Kaurin Jiki Tabata Calorie 500
- Tsawon Lokaci: Mintuna 35
- Caloric abun ciki: 532 kcal
- Adadin motsa jiki: ~ 24
Duk da kyakkyawan aiki na ƙona adadin kuzari, har ila yau, ba za a iya kiran shirin da matsanancin ƙarfi ba idan aka kwatanta shi da sauran atisayen TABATA Millionaire Hoy.
Duba kuma: 20 TABATA horo a cikin harshen YouTube harshen Youtube fitnessoManiya