TABATA-jimicsi: 10 jimicsi oo diyaar ah oo miisaan lumis ah

Jimicsiga TABATA waa mid ka mid ah hababka ugu waxtarka badan ee miisaanka loo dhimo, looga takhaluso baruurta xad-dhaafka ah loona hagaajiyo tayada jirka. Borotokoolka Tababarka TABATA waa nooc ka mid ah tababbarka xoojinta sare, taas oo aad ugu mahad celineyso waxaad awoodi doontaa inaad gubto kalooriyada ugu badan isla markaana aad ka shaqeysid muruqyada oo dhan.

Akhri wax dheeraad ah oo ku saabsan tababarka TABATA

Muhiimad ahaan jimicsiga TABATA? Borotokoolka TABATA waa jimicsi afar daqiiqo ah, oo ka kooban 8 habab jimicsi sida ku xusan qorshaha 20 ilbiriqsi oo shaqo / 10 seken nasasho ah. Afarta wareeg ee noocan ahi waxay noqon karaan dhowr casharkiiba. Caadi ahaan fadhiga TABATA wuxuu ka kooban yahay laba ilaa afar wareeg oo 4 daqiiqo ah, laakiin waad ku kordhin kartaa fadhiga tababarka ilaa toddobo ama siddeed wareeg, ikhtiyaarkeeda keliya.

Xeerarka jimicsiga

1. Had iyo jeer bilow tababarka tababarka TABATA, dhamaadka fiditaanka fasalka. Tababbarka lama qaban karo haddii wareegga TABATA uu qayb muhiim ah ka yahay tababarkaaga (tusaale ahaan, waxaad qabataa TABATA ka dib tababarka xoogga ah).

2. Tababarka soo socda waxaa ku jira qaar tabat ah. Hal TABATA wuxuu soconayaa 4 daqiiqo, wuxuuna ka kooban yahay labo jimicsi oo lagu soo celceliyo 8 nooc (20 ilbiriqsiyo shaqo / 10 seken nasasho). Jimicsiyadu way is beddelayaan iyadoo loo eegayo qorshaha AABVAAW. Taasi waa, tusaale ahaan, TABATA waxaa ku jira jimicsi A iyo jimicsi B. Kadibna waxaad ku qaban doontaa iyaga taxanaha soo socda:

  • Layli A: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Layli A: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Leyli: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Leyli: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Layli A: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Layli A: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Leyli: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi
  • Leyli: 20 ilbidhiqsi
  • Nasasho: 10 ilbiriqsi

Isku xigxiga wuxuu soconayaa 4 daqiiqo waxaana lagu magacaabaa tabatas. Hal TABATA kadib nasasho 1-2 daqiiqo kadib u dhaqaaq TABATA 4-ta daqiiqo ee xigta.

3. Maaha inaad raacdo nidaamka kor ku xusan. Waad ordi kartaa muddo afar daqiiqo ah hal jimicsi (AAAAAAAA), ama ikhtiyaarka beddelka labada jimicsi (AAAABBBB ama ABABABAB), leylis ama afar jimicsi oo dhexdooda ah (AABBCCDD). Waxaad had iyo jeer wanaajin kartaa tababarkaaga si aad ugu haboonaato astaamahaaga.

4. Waxaan bixinaa fursado dhowr ah oo ku saabsan tababarka TABATA: bilowga ah, heer dhexe iyo heer sare ah. Si kastaba ha noqotee, haddii aad ku cusub tahay fasalka ama aad miisaan weyn leedahay, markaa waxaa fiican inaadan ku tababbarin tababarka Borotokoolka TABATA. Xaaladdan aragtida maqaalka: Xulashada leylisyada loogu talagalay dadka bilowga ah ee guriga miisaan lumis.

5. Muddada tababarka TABATA:

  • Jimicsi 10 daqiiqo ah waxaa ku jira 2 TABATA
  • Jimicsi 15 daqiiqo ah waxaa ku jira 3 TABATA
  • Tababarka muddo 20 daqiiqo ah waxaa ku jira 4 TABATA

6. Qodob muhiim ah! Tababbarka TABATA waxaad u baahan tahay in lagu sameeyo jimicsi xawaare ah, sidaa darteed waa inaad ku celcelisaa sida ugu celiska badan 20 ilbidhiqsi. Micnaha tababarka bareeg ee xooga badan wuxuu cabiraa garaaca wadnaha (garaaca wadnaha), kaas oo ka caawiya kordhinta gubashada dufanka iyo xoojinta dheef-shiid kiimikaadka.

Sidoo kale akhri dhammaan macluumaadka ku saabsan jijimooyinka jimicsiga

Tababarka TABATA ee bilowga ah

Tababarka TABATA ee bilowga 10 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. La orodka Shin zahlest

2. kadalooto + Afduub dhinaca lugta ah dhinaca (labada waji ee lug kasta)

TABATA Labaad (4 daqiiqo)

1. Joogitaanka Joogtada ah ee kursiga

2. Dabaasha

Tababarka TABATA ee bilowga 15 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Xadhig boodid

2. Fadhiiso meesha (iyada oo loo marayo labada waji ee lug kasta)

TABATA Labaad (4 daqiiqo)

1. Wuxuu ku boodaa gacmaha iyo lugaha taranka

2. Loox adag oo gacmaha ku yaal

TABATA saddexaad (4 daqiiqo)

1. Meesha ku ordaya

2. Socodka baarka

Tababarka TABATA ee bilowga ah 20 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Jeexitaanka boodboodka oo leh jilib wax qaadid

2. Jiifso kor u kaca sharaabaadyada

TABATA Labaad (4 daqiiqo)

1. Kursiga fuuladiisa iyo soo degitaankiisa (laba waji oo lug kasta ah)

2. Plank on wejiga hore

TABATA saddexaad (4 daqiiqo)

1. Saamaynta hoose ee Burpee

2. Jilbaha ilaa laabta (labada waji ee dhinac kasta)

Afaraad TABATA (4 daqiiqo)

1. Sambabbada Diagonal

2. Jilbaha ayaa kor uga dhacaya baarka

TABATA tababarka heerka dhexe

TABATA tababarka heerka dhexe 10 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Ka bood boodboodyo

2. Taabo lugta suunka gadaashiisa

TABATA Labaad (4 daqiiqo)

1. Joogitaanka Joogtada ah

2. Sambabaha wareega (laba waji oo lug kasta ah)

TABATA tababarka heerka dhexe 15 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Barafka

2. - Taabashada suunka garabka

TABATA Labaad (4 daqiiqo)

1. Kabaha

2. Cunnada oo leh fadhiid (labada waji ee lug kasta)

TABATA saddexaad (4 daqiiqo)

1. Kor u qaadista lugaha gacmaha kor

 

2. loox Side (laba waji oo dhinac kasta ah)

TABATA heer tababar dhexdhexaad ah 20 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Taranka gacmaha qeybta labaad

2. Riix-UPS jilbaha

TABATA Labaad (4 daqiiqo)

1. Isku dhejisyo leh boodbood

 

2. Baaskiil

TABATA saddexaad (4 daqiiqo)

1. Lugaha horay iyo gadaal kor ugu qaadid

2. Kordhinta lugaha ee suunka

Afaraad TABATA (4 daqiiqo)

1. U boodidda dhinaca

2. Superman

Tababarka TABATA ee loogu talagalay kuwa horumarsan

Tababbarka TABATA 10 daqiiqo oo horumarsan

TABATA-da ugu horeysa (4 daqiiqo)

1. Burpees

2. Sambabaha oo socda

TABATA Labaad (4 daqiiqo)

1. Taranka gacmaha iyo cagaha leh podrezkoj

2. Spiderman Plank

Tababarka TABATA ee 15ka daqiiqo ee horumarsan

TABATA-da ugu horeysa (4 daqiiqo)

1. Ku taranka gacmaha iyo lugaha oo leh fadhiidka

2. Ku lugaynta suunka (labada waji ee lug kasta)

TABATA Labaad (4 daqiiqo)

1. Boodka 180 digrii

2. Dib ugu riix riixista dabaqa adoo cagaha taabanaya

TABATA saddexaad (4 daqiiqo)

1. Burpee oo leh gacmo iyo cagaar tarma

2. Wareegga gacanta ee suunka

Tababbarka TABATA ee horumarsan waa 20 daqiiqo

TABATA-da ugu horeysa (4 daqiiqo)

1. Sambabbada Plyometric

2. Pushups + jilbaha jiidaya laabta

TABATA Labaad (4 daqiiqo)

1. Ku boodid iyadoo kor u qaadaysa lugaha suunka

2. Ku riix dhinac ilaa gees

TABATA saddexaad (4 daqiiqo)

1. Orod jilibka kor u ah

2. Qalliinka 'Plyometric lateral lunge' (labada waji ee dhinac kasta)

Afaraad TABATA (4 daqiiqo)

1. Taranka gacmaha iyo lugaha oo cidhiidhi ah

2. Maroojis ku jira suxulka xusullada

TABATA-tababar loogu talagalay meelaha dhibaatada ka jirto

Tababarka TABATA 20 daqiiqo caloosha

TABATA-da ugu horeysa (4 daqiiqo)

1. Ku-taranka gacmaha iyo cagaha oo leh isugeyn

2. Kor u qaadida gacmaha suunka

 

TABATA Labaad (4 daqiiqo)

1. Joogitaanka Joogtada ah

2. Taabo anqawyada

TABATA saddexaad (4 daqiiqo)

1. Boodaha dambe

2. Miskahaaga kor ugu qaado loox dhinaca ah (laba waji oo lug kasta ah)

Afaraad TABATA (4 daqiiqo)

1. Maroojinta suunka

2. Taabo xusulka jilibka

TABATA-jimicsi 20 daqiiqo ah badhida iyo lugaha

TABATA-da ugu horeysa (4 daqiiqo)

1. Isku dhejisyo leh boodbood

2. Cunto garaacis (labada waji ee lug kasta)

TABATA Labaad (4 daqiiqo)

1. Ka bood boodboodyo

2. Qaadi qadada jilibka kor u qaad (labada waji ee lug kasta)

TABATA saddexaad (4 daqiiqo)

1. Sumo fadhiisimo oo leh boodbood

2. Qadada dhinaca (labada waji ee lug kasta)

Afaraad TABATA (4 daqiiqo)

1. Sambabbada Plyometric oo leh boodbood

2. Kabaha

Waad ku mahadsantahay gifs kanaalada youtube: mfit, shortcircuits_fitness, FitnessType, Dib u qeexida Xoogga, Gabdhaha Joogtada ah ee Live, Luka Hocevar.

Arag sidoo kale:

  • Jimicsiyada ugu sareeya 50 ee badhida guriga + qorshaha jimicsiga oo dhameystiran
  • Jimicsiyada ugu sareeya 50 ee muruqyada caloosha + qorshaha jimicsiga oo dhameystiran
  • 50ka jimicsi ee ugu waxtarka badan lugaha + qorshe jimicsi dhammeystiran

Miisaanka oo yaraada, Layliyo heer sare ah oo laylis ah, Tababbarka Cardio

Leave a Reply