Contents
TABATA horo shine ɗayan mahimman tasiri a cikin dacewa don ƙimar nauyi. Na farko, a cikin zama ɗaya zaku iya ƙona yawan adadin kuzari ta hanyar motsa jiki mai ƙarfi. Abu na biyu, bayan horo na TABATA mai ƙona kitse yana ci gaba har ma da rana. Abu na uku, yayin waɗannan kwasa-kwasan, kuna lalata ƙwayar tsoka sabanin wasannin motsa jiki na al'ada. Muna ba ku zaɓi na horo na TABATA daga kocin Poland Monica Kolakowski (Monika Kołakowska).
Menene aikin TABATA? Horon tazara ne wanda kuke canzawa lokacin aiki mai tsanani da gajeren lokacin hutu. Taya daga cikin TABATA takan ɗauki mintuna 4 kuma tana da zagayawa 8: dakika 20 na aiki da sakan 10 na hutawa. A tsakanin sakan 20 za ku gudanar da motsa jiki tare da dakika 10 hutawa ku koma mai tsanani. A cikin TABATA na iya maimaita wannan aikin, ko madadin daban. Misali, Monica Kolakowski sau dayawa TABATA tana dauke da darussa 4 daban daban.
Kara karantawa game da TABATA horo
Waɗannan wasannin motsa jiki suna dacewa don ƙone adadin kalori, saurin haɓaka metabolism da raunin nauyi. Lura cewa wannan shirin don ƙona kitse, ba gina tsoka ba.
Fasali TABATA horo Monica Kolakowski:
- Motsa jiki ya dogara da TABATA. ABaya daga cikin TABATA takan ɗauki mintuna 4 kuma bisa ga tsarin aikin dakika 20 / huta sakan 10 (zagaye 8). Waɗannan tabat na mintina huɗu za su kasance daga uku zuwa takwas ya dogara da tsawon bidiyon. Kowane TABATA Monica Kolakowski ya haɗa da motsa jiki 4 waɗanda aka maimaita sau biyu. Tsakanin tabetai huta 30 zuwa 60 seconds.
- TABATA-motsa jiki, wanda aka jera a ƙasa, yana tsakanin 25 zuwa 60 mintuna, don haka za ku iya zaɓar wa kansu mafi kyawun lokacin karatun.
- Bidiyo sun dace don tabbataccen matsakaici da ci gaba matakin horo. Monica tana ba da ƙididdigar haɗakarwa, inda motsa jiki mai ƙarfi mai haɗuwa da ƙananan ƙarfi. Gumi amma har yanzu yana da. Optionally, don rage saurin ko tsayawa.
- Aikin da zaku yi squats da bambancinsu, huhu da bambancin su, yin tsere, turawa-UPS, tsallewar hannaye da ƙafafu, mai hawan sama, jujjuyawar ƙafa, burpees, igiyar tsalle, katako a gwiwar hannu da goshin hannu da su bambance-bambancen, gudana tare da gwiwoyi masu dagawa, da dai sauransu. Ana maimaita wani muhimmin bangare na darussan daga shirin ɗaya tare da ɗan bambanci.
- Yawancin shirye-shiryen da ke ƙasa suna ƙarewa tare da ƙuƙwalwar ciki a ƙasa a cikin sauƙi.
- Duk horarwar Monica tana da cikakken dumi da ɗumi (minti 5-7), baku buƙatar neman ƙarin bidiyo don dumama kafin aji.
- Horarwa tare da nauyin jikinsa, ma'ana, ba kwa buƙatar ƙarin kayan aiki (ban da bidiyo ɗaya inda Monica ke amfani da shi azaman kwalaben filastik masu ƙyalli).
- Don rage kiba motsa jiki a kan shirye-shiryen da aka tsara sau 3-4 a mako. Ba'a ba da shawarar yin motsa jiki kowace rana ba. Akalla a cikin rana. In ba haka ba, za ku sami aiki da yawa da kuma faduwa daga 'yan watanni saboda yawan lodi.
- Da kyau, ya kamata ku canza irin wannan nauyin nauyi tare da ƙarfin horo. Duba, misali: An yi wa 'yan mata horo a gida.
- Ba a ba da shawarar shirin don mutanen da ke fama da gabobin gwiwa, jijiyoyin jini, cututtuka na tsarin zuciya da jijiyoyin jini.
TABATA daga Monica Kolakowski na mintina 30-35
Wannan zaɓi ne na aikin TABATA wanda ya haɗa da tazara 3-5. Duk da cewa wasan motsa jiki gajere ne, sun isa sosai. Bidiyo biyu na ƙarshe a cikin ƙididdigar sun ɗauki minti 40, amma ƙarshen darasin an keɓe shi ne don motsa jiki.
1. TABATA da kwalba na ruwa (minti 25)
- Dumi-dumi (kimanin minti 7)
- 3 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 5)
- Ana yin motsa jiki tare da kwalabe ko nauyi masu nauyi
2. TABATA tsayayye (minti 30)
- Dumi-dumi (kimanin minti 5)
- 5 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 3)
Dubi wannan bidiyo akan YouTube
3. TABATA + katako a gwiwar hannu (minti 30)
- Dumi-dumi (kimanin minti 6)
- 4 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 6)
- Tsakanin tabetai ba hutawa, da katako a gwiwar hannu
Dubi wannan bidiyo akan YouTube
4. TABATA tsayayye (minti 30)
- Dumi-dumi (kimanin minti 5)
- 5 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
5. TABATA + motsa jiki (mintuna 35)
- Dumi-dumi (kimanin minti 6)
- 3 x TABATA tazara (minti 4 kowannensu)
- Runara (8 mins)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
6. TABATA nesa da wuraren matsala (minti 35)
- Dumi-dumi (kimanin minti 6)
- 5 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 6)
Dubi wannan bidiyo akan YouTube
7. TABATA + motsa jiki (mintuna 40)
- Dumi-dumi (kimanin minti 6)
- 5 x TABATA tazara (minti 4 kowannensu)
- Crunches (minti 4)
- Mikewa (kimanin minti 6)
Dubi wannan bidiyo akan YouTube
8. TABATA + motsa jiki (mintuna 40)
- Dumi-dumi (kimanin minti 7)
- 5 x TABATA tazara (minti 4 kowannensu)
- Darasi (kimanin minti 5)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
TABATA daga Monica Kolakowski na mintina 45-60
Wadannan bidiyon TABATA sun dace da waɗanda suke da lokacin 45-60 don gudanar da aiki. Duk da cewa darussan sun yi tsawo, suna da haƙuri na ɗan lokaci ta hanyar canzawa mai tsananin ƙarfi da motsa jiki mara ƙarfi. Shirya aiki zai iya jimre da motsa jiki daga farko zuwa ƙarshe.
TOP 50 masu horarwa akan YouTube: zaɓin mu
1. ZANGO TABATA 8 tsayayye (minti 45)
- Dumi-dumi (kimanin minti 7)
- 8 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
2. ZANGO TABATA 8 + danna (minti 50)
- Dumi-dumi (kimanin minti 7)
- 6 x TABATA tazara (minti 4 kowannensu)
- Darasi (kimanin minti 10)
- Mikewa (kimanin minti 7)
Dubi wannan bidiyo akan YouTube
3. TABATA + latsa zagaye 8 (minti 50)
- Dumi-dumi (kimanin minti 6)
- 8 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 7)
Dubi wannan bidiyo akan YouTube
4. Maimaita TABATA (minti 50)
- Dumi-dumi (kimanin minti 6)
- 8 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 7)
- A wannan aikin za'a maimaita zagaye biyu
Dubi wannan bidiyo akan YouTube
5. ZANGO TABATA 8 + danna (minti 50)
- Dumi-dumi (kimanin minti 7)
- 8 x TABATA tazara (minti 4 kowannensu)
- Darasi (kimanin minti 5)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
6. ZANGO TABATA 9 tsayayye (minti 55)
- Dumi-dumi (kimanin minti 10)
- 9 x TABATA tazara (minti 4 kowannensu)
- Mikewa (kimanin minti 5)
Dubi wannan bidiyo akan YouTube
7. TABATA + latsa zagaye 10 (minti 60)
- Dumi-dumi (kimanin minti 7)
- 8 x TABATA tazara (minti 4 kowannensu)
- Runara (8 mins)
- Mikewa (kimanin minti 7)
Dubi wannan bidiyo akan YouTube
Dubi kuma:
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
- 20 TABATA horo a cikin harshen YouTube gidan rediyon YouTube FitnessoManiya
- Aikin motsa jiki a gida: halaye, zaɓi na atisaye
Ba tare da kayan aiki ba, asarar nauyi, Motsa jiki ta motsa jiki, Motsi na Cardio