Lokhu kusebenza kweTabata kuyindlela enhle yokushisa ukhalori ngokwenza izikhathi eziphakeme kakhulu ezizokwenza inselele umzimba wakho wonke. Lokhu kusebenza okuphambili kufaka phakathi ama-Tabata angu-5 ngokugxila emthonjeni ophansi, umzimba ophezulu. Uzokwenza umzimba womzimba ngamunye ngamasekhondi angu-20, uphumule u-10, uphinda lokho okonke amaminithi angu-4 kwisethi ngayinye. Lo msebenzi awubandakanyi umzimba we-kettlebell, ngakho-ke kufanele wazi kahle ukuqeqeshwa kwe-kettlebell ngaphambi kokuzama lokhu. Khetha i-Tabata eyodwa yokwenza umsebenzi omfushane noma ugcwalise wonke amahlanu ukuze ube nokuqeqeshwa okuyiminithi emizuzu engu-25.
Ukuqapha
Bheka udokotela wakho uma unokwelashwa, izifo noma izimo.
Izinto ezidingekayo
I-kettlebell ephakathi-esindayo (i-substituted dumbbells), i-med med (okuzikhethela), ama-Discliding Gliding noma amapuleti wephepha
Kanjani
- Ngemuva kokufudumala, faka okunye okusetshenziselwa ukubeka umzimba kumathebhu ngamunye, ukwenza njalo imizuzwana engu-20 nokuphumula imizuzwana engu-10.
- Phinda ithebhu ngayinye isethwe izikhathi ezingu-4 bese uphumula cishe ngomzuzu ngaphambi kokuthuthela eTata elilandelayo.
- Isethi ngayinye kufanele ithathe cishe imizuzu engu-5 ngaphandle kokuthi udinga ukuphumula okwengeziwe.
- Yeqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukunganaki futhi wengeze ukuphumula okwengeziwe uma kudingeka, ngenkathi uzama ukuzinselela futhi uphonse imingcele yakho.
1 - Ithebula elifudumele: Isinyathelo sithinta
Phuma ngakwesokudla ngangokunokwenzeka ngangokunokwenzeka, uguqula izingalo. Thatha unyawo olungakwesokunxele, thinta phansi bese usuka ngakwesobunxele. Phinda, uhamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-20, uphinde usebenzise imizuzwana engu-10.
2 - I- Knee iphakamisa nge-Med Ball
Bamba ibhola ye-med (ngokuzikhethela) ngqo ngqo phezulu bese uletha idolo elifanele ukuze liyeke ezingeni ngenkathi uletha ibhola elibheke emadolweni. Phindela ngakolunye uhlangothi imizuzwana engu-20, phumula ngamasekhondi angu-10.
I-3 - I-Jack Impact Jack Jumping
Qala ngokuthatha unyawo olungakwesokudla ohlangothini, cishe njengengxenyeni ehlangothini, ngenkathi ujikeleza ingalo yesokudla phezulu nangaphezulu. Ngokushesha uthathe inyawo futhi uphinde uhambe unyawo olungakwesokunxele, uphendule ingalo yesokunxele phezu kwekhanda. Qhubeka uhamba ukusuka kolunye uhlangothi ngokushesha ngangokunokwenzeka ngamasekhondi angu-20, uphumule imizuzwana engu-10.
4 - Impembelelo Ephansi Yezimpande Zama-Arrow Arms
Hamba uye ngakwesokudla ungene ohlangothini oluhlangene ngenkathi ujikeleza zombili izingalo ngaphezulu. Zungeza izingalo ngenye indlela lapho uvula futhi uhamba ngakwesokunxele. Ohlangothini oluhlukile ngokushesha ngangokunokwenzeka ngenkathi ujikeleza izingalo njengoba udweba ubusuku. Phinda imizuzwana engu-20, uphumule imizuzwana engu-10.
Phinda kabili izikhathi ezingu-4.
5 - Ithebethi Isetha 1: Izinqola Zezingubo
I-Squat phansi uhambe izandla zakho uze useplanini. Ngokushesha ngangokunokwenzeka, hamba izandla emuva ku-squat uphinde ume. * Okuzikhethela: Engeza i-push-up kanye / noma ukuqaqa ekupheleni kokuqina okukhulu. Phinda imizuzwana engu-20, uphumule imizuzwana engu-10.
6 - Ngaphambi Kick nge Plank
Ukushaya ngesinyawo sokunene bese uguqula umlenze wesokudla emuva phansi, uthatha izandla zakho phansi. Thatha unyawo olungakwesokunxele ngakwesokudla ungene eplanini, ubambe kabili bese usuhamba umlenze wesokunxele futhi futhi. Sukuma, ukukhahlela ngonyawo lwakho lokunene futhi uphindele emuva eplaneni lakho. Phinda imizuzwana engu-20 uphinde uhlale imizuzwana engu-10. Yenza lokhu kuhamba ngakolunye uhlangothi esikhathini esizayo nxazonke.
Phinda izikhathi ezingu-4 zenani lamaminithi angu-4. Phumla imizuzwana engu-30-60
I- Tabata Isethi 2: I-Kettlebell Lateral iphenduka
Bamba i-kettlebell bese uphuma ngakwesokudla, uguqula i-kettlebell phakathi kwamadolo. Hamba izinyawo ndawonye njengoba uvula iziqhakazi ukuze uphendule isisindo sokuthwala izinga. Hamba uye ngakwesokudla futhi, uguqula insimbi phakathi kwamadolo futhi, njengoba uhamba ndawonye, uguqula insimbi phezu kwebheyili. Phinda uchungechunge ngakwesobunxele emasekhondini angu-20, uphumule imizuzwana engu-10.
8 - Kettlebell Side Step nge Single Arm Swing Curl
Bamba i-kettlebell ngakwesokudla ngakwesokunene sakho. Hamba ngakwesokudla bese ungena e-squat, uguqula isisindo phakathi kwamadolo. Njengoba uphindela emuva, swing the weight up in biceps curl, ekupheleni ngesisindo ngqo. Phinda imizuzwana engu-20, uphumule imizuzwana engu-10, izinhlangothi ezishintshayo njalo.
Phinda izikhathi ezingu-4 zenani lamaminithi angu-4.
Phumla imizuzwana engu-30-60
I- Tabata Isethi 3: Ama-Burpees ahambayo
Hamba ngezinyawo kuma-Discs Glider noma amapuleti wephepha ne-squat phansi. Slayida izinyawo emuva endaweni yeplanethi bese wenza ukuqhuma (ngokuzikhethela). Slayida izinyawo emuva futhi ume. Phinda imizuzwana engu-20, uphumule imizuzwana engu-10.
10 - Abaqaphi bezintaba zeSliding
Kusukela emagqumeni, hlala phansi endaweni ephephile futhi, izinzwane zisalokhu kwi-Discs Glider futhi uphinde ubeke amadolo angene esifubeni, njengokungathi ugijima ngokushesha ngangokunokwenzeka. Gcina izintambo phansi futhi uqhube amadolo phezulu ngangokunokwenzeka. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.
Phinda izikhathi ezingu-4 zenani lamaminithi angu-4.
Phumla imizuzwana engu-30-60
11 - I- Tabata Setha 4: I-Kettlebell Single Arm Overhead Ihamba
I-squat futhi iguqula i-kettlebell ephakathi emuva emadolweni. Hlulela phambili emaceleni, usebenzisa amandla emzimbeni wakho ophansi ukuze uphendule phezulu i-kettlebell phezulu, uphendule ngokuqondile. Shintsha isisindo emuva bese uphinda u-8 emuva ngaphambi kokushintsha izinhlangothi.
12 - Lunge Hlala nge Kettlebell
Bamba i-kettlebell ne-pivot, uguqula umzimba ngakwesokudla ungene emzimbeni. Njengoba uphendukela emuva, uphendule isisindo uphinde uphethe ikhanda njengoba uhamba ngaphesheya ungene emzimbeni, ushintsha i-kettlebell ngakolunye uhlangothi. Qhubeka ngamasekhondi angu-20, phumula imizuzwana engu-10.
Phinda izikhathi ezingu-4 zenani lamaminithi angu-4.
Khuphuka phansi bese ulula
Ingqikithi yesikhathi sokusebenza: imizuzu engu-25