I-High Intensity Tabata ye-Cardio Workout

Burn Calories More Ngesikhathi Esincane

Uma ufuna ngempela ukuthola okuningi kokusebenza kwakho kwe-cardio, phuma endaweni yakho yokududuza bese uzama ukuqeqeshwa kwe- Tabata . I-Tabata ifomu lokuqeqeshwa okuphakanyisiwe okuphakanyisiwe okukuphoqa ukuba usebenze ngamandla kakhulu isikhathi esifushane. Akukona nje ukuthi ushisa amakholori amaningi ngesikhathi sokuzivocavoca kwakho, futhi kwandisa ukuhamba kwakho emva kwesikhathi, ama-calories owushisayo ngemva kokusebenzisa umzimba wakho njengoba ubuyela emuva ekujwayelekile. Ukuqeqeshwa okuphambili kakhulu kuhilela ukukucindezela endaweni enokuphefumula lapho kufanele ugobe ngokujulile ukuze uthole intando yokuqhubeka.

Ithebhu ngayinye isethi ihilela ukushintshanisa ukuphakama okukhulu kokubili noma ama- anaerobic umzimba emasekhondini angu-20, ilandelwa imizuzwana engu-10 yokuphumula isamba semaminithi amane. Kule nguqulo, uzosebenzisa izindlela ezimbili ezahlukene zeTabata lonke, kunokuba wenze umsebenzi ofanayo njengoba uvame ukwenza kwezinye izinhlelo zokusebenza. Lokho kuvumela izinto ukuba zingenele futhi zikuvumela ukuba usebenze ezihlukahlukene zemisipha.

Lo msebenzi ufanelekile kakhulu ekusebenziseni okuthuthukisiwe okunethezeka ngokuqeqesha okukhulu. Khetha i-Tabata eyodwa yokusetha okufutshane noma ugcwalise wonke ama-four for a hard-hard workout. Ngeke udinga noma yimiphi imishini yalokhu kuvivinya umzimba. Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma kukhona ukulimala, izifo, noma ezinye izimo.

Izisekelo Eziyisisekelo Zokusebenza

• Okunye ukuvivinya kweTata ngalinye, ukwenza ngamunye ngemizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi komsebenzi ngamunye.
• Sebenza kanzima ngangokunokwenzeka emsebenzini ngamunye, usebenze ngezinga 9 kuya ku-10 esikalini esenzakalayo sokuzikhandla .
• Phinda ithebhu ngayinye isethwe izikhathi ezine, okonke imizuzu emine ithebhu ngayinye isethwe.
• Gcwalisa eyodwa noma yonke isethi yeTata, ukuphumula ngomzuzu owodwa phakathi kwamasethingi.
• Qapha amandla akho kuwo wonke umsebenzi futhi uphinde usule uma izinga lakho lenhliziyo liphakeme kakhulu.
• Shintsha ukuqeqeshwa okudingekayo futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.

Ithebhu ibeka 1: ama-Burpe

Lokhu kusetjenziswa kweTabata kufaka hlangana amabhilidi nabagibeli beentaba.

Ama-Burpe

1. Squat bese ubeke izandla zakho phansi.
2. Enyameni yokuqhuma, gxuma izinyawo emuva endaweni yeplanki.
3. Gwema izinyawo zakho phakathi kwezandla zakho bese usukuma, wengeze ukuqaqa ekugcineni ngokuqina okukhulu.
4. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Njengokuguqulwa, ungaphinda uhambise izinyawo kunokugxuma. Ukwengeza ukuqina, zama ukufaka i-pushup ngemuva kokuthi ugxume izinyawo emuva.

Abagibeli bezintaba

Umsebenzi wesibili weTabata usethe 1 ngabagibeli bezintaba.

1. Kusukela emagumbini, hlala phansi endaweni yokugudluza futhi wenze amanye amadolo angene esifubeni, njengokungathi ugijima.
2. Gcina izintambo phansi futhi uqhube amadolo phezulu ngangokunokwenzeka.
3. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Enye indlela yokwenza okuningi ngokushintshashintsha, okuyinto enzima kakhulu.

1. Thatha unyawo olufanele bese uthinta izinzwane phansi.
2. Manje gxuma, shintsha izinyawo emoyeni bese uletha idolo langakwesokunxele.

Ngenye indlela yi-burpees kanye nabagibeli bezintaba, okwenza ngamunye imizuzwana engu-20, ilandelwa imizuzwana engu-10 yokuphumula.

• Phinda kane izikhathi ezingu-4.
• Phumla ngomzuzu owodwa.

Ithebhu Isetha 2: Ukuhamba Okude

Ithebhu yesibili ye-Tabata ihlanganisa ukujula okude kanye nama-plyo jacks.

Ukuhamba Okude

1. Qala ngezinyawo ndawonye kanye namadolo aphethwe kancane.
2. Hamba phambili kuze kube ngangokunokwenzeka ngezinyawo zombili ndawonye, ​​ukufika ngamadolo buthambile.
3. Yeqa ukuze ujikeleze futhi wenze enye ijubane elide ngaphesheya.
4. Phinda, ugxume phambili, ugxuma ukujika futhi uphinde uqhube phambili emuva kwamasekhondi angu-20, bese uphumula imizuzwana engu-10.

Qinisekisa ukuthi uhlala ezithendeni zakho futhi uguqa amadolo ukuze ugweme ukulimala.

I-Plyo Jacks

Umsebenzi wesibili weTabata usethe 2 yi-plyo jacks.

1. Qala ngezinyawo ndawonye bese uqaqa phezulu, uthatha izinyawo ohlangothini, ufika endaweni ephansi.
2. Hamba uphinde uphinde ubuyise izinyawo ndawonye (jack jumping slowly).
3. Sula izingalo zakho phezulu ukuze ungeze amandla.
4. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ukwengeza ukuqina, wehlisa ukunyakaza nokugxila ngokuphansi ngangokunokwenzeka.

• Ama-jumps ajwayelekile kanye nama-jack plyo, enza ngamunye ngamasekhondi angu-20, alandelwe imizuzwana engu-10 yokuphumula.
• Phinda kane izikhathi ezingu-4.
• Phumla ngomzuzu owodwa.

Ithebhu isethi 3: I-squat ihamba

I-Tabata isethi 3 ihlanganisa ukuhamba kwe-squat nokugijima ngamadolo aphezulu.

I-squat ihamba

1. Qala ngezinyawo ngobubanzi kune-hip-ibanga elihlukile kanye nezandla ngemuva kwekhanda, liphuma ngaphandle.
2. Ngaphansi kwe-squat ugcine amadolo ngokuhambisana nezinzwane, bese uya phansi ngangokunokwenzeka. Qinisekisa ukuthi uthumele izintambo emuva ukuvikela amadolo.
3. Yeqa phezulu ngangokunokwenzeka, ugcine izandla ngemuva kwekhanda uphinde ubhaqe i-abs.
4. Hamba ngamadolo athambile bese uphinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ukugijima ngamaKhee aphezulu

Umsebenzi wesibili weTabata usethe 3 ukugijima ngamadolo aphezulu:

1. I-Jog endaweni, iphakamisa amadolo phezulu ngangokunokwenzeka, ihlose isisindo-level njalo.
2. Land on the balls ezinyaweni zakho futhi ugcine amadolo ahlose ukuthatha umthelela.
3. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ukwengeza amandla, ungathatha izingalo phezulu futhi phansi njengoba ugijima.

• I-squat ehlukile igijima futhi igijima ngamadolo aphezulu, yenza ngayinye imizuzwana engu-20, ilandelwa imizuzwana engu-10 yokuphumula.
• Phinda kane izikhathi ezingu-4.
• Phumla ngomzuzu owodwa.

Ithebhu Isetha 4: Gwema Izikhawu

Isethi yesine ihlanganisa ukukhipha izimpumputhe kanye namapayipi okuqaqa eceleni.

I-Jump Kicks

1. Hamba ngezinyawo ndawonye.
2. Phakamisa ibhande elifanele elangeni lesikhumba bese uqaqa, ushintshe imilenze bese ukhahlela ngomlenze wesobunxele.
3. Phinda lokho, ulethe idolo elifanele, bese ushintsha bese ukhahlela ngomlenze wesobunxele ngamasekhondi angu-20 ohlangothini olufanayo, ukuphumula imizuzwana engu-10.
4. Uzokwenza lokhu ngakolunye uhlangothi phakathi nesethi elandelayo yeTata.

Uhlangothi oluya eceleni luyehluma Lunga

Ukusetshenziswa kwesibili kweTabata kusetha 4 kuqhuma amaphaphu:

1. Thatha umlenze wesokudla ohlangothini bese uguqa emadolweni, uhambe kancane ngangokunokwenzeka.
2. Gcoba izingalo ukuze isandla sokunxele sigijime ngakwesokunene (akudingeki uthinte uma ungeke ukwazi).
3. Sukuma uphinde ugijime ohlangothini oluhlangothini oluya kolunye uhlangothi, uphinde uhlasele izingalo.
4. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ukugxuma okunye okukhahlelayo nokukhipha amaphaphu, ukwenza ngamunye ngemizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumula.

• Phinda kane izikhathi ezingu-4.
• Phumla ngomzuzu owodwa.

Ukuphumula phansi: imizuzu emihlanu ye-cardio elula futhi elula.