Ukuqeqeshwa okungu-20 kwe-TABATA esiteshini se-youtube solimi lwaseRussia iFitnessoManiya

I-athikili ngokuqeqeshwa kweTABATA ingenye yezinto ezithandwa kakhulu kuwebhusayithi yethu. Ukuskena kwayo masonto onke kwabantu abangaphezu kuka-4000, okusho ukuthi iTABATA ithandwa ngendlela eyisimanga.

Namuhla sikunikeza isibuyekezo sokuqeqeshwa kwe-TABATA ngolimi lwesiRussia isiteshi se-youtube uFitnessoManiya: 20 ividiyo esebenza kahle kakhulu yokwehlisa isisindo.

Imininingwane ejwayelekile ngokuqeqeshwa kweTABATA

Ngaphambi kokuqhubeka nokuchazwa kwevidiyo, masikhumbule izinzuzo nezici zokuqeqeshwa kwe-TABATA, noma ngubani angayisebenzisa le ndlela yokuqeqesha nokuthi uvame kangakanani ukwenza ama-tabata. Uma ufuna ukwazi yonke imininingwane nge-tabatha ukuqala funda i-athikili yethu:

Yonke imininingwane mayelana ne-TABATA-ukusebenzisa + izivivinyo

Ngakho-ke, i-TABATA ingukusebenza kwesikhawu, okushintsha umthwalo wokuqina okukhulu nezikhathi zokuphumula ezimfishane. I-TABATA isebenza nge-timer: uzoziqeqesha ngokuqinile imizuzwana engama-20 ulandelwe ukuphumula kwemizuzwana eyi-10. Yonke imijikelezo enjalo izoba ngu-8. Ngakho-ke iTABATA eyodwa ihlala imizuzu engu-4, lapho uzothola khona izindlela ezi-8 zokuzivocavoca ngokuphumula okufishane phakathi kwamasethi. Kokuzivocavoca okukodwa kungaba ngamathebhu amaningana imizuzu engu-4.

Ake sikhumbule ukuthi yini izinzuzo zokuqeqeshwa kweTABATA:

• Shisa amanoni ngokushesha
• Sheshisa umzimba
• Thinta umzimba futhi ugcine umsipha
• Isikhathi esifushane
• Kuhle ukuthuthukisa ukukhuthazela
• Kuyathakazelisa futhi akujwayelekile
• Ungazenzela noma ikuphi
• Ungasebenzisa ngokuphelele noma ikuphi ukuvivinya umzimba
• Akudingi mishini eyengeziwe

Njengoba i-TABATA ingukuzivocavoca okukhulu futhi okukhathazayo, ngakho-ke kwenze njalo akunconyiwe. Noma ungaphatha kalula umdlalo oshubile, akudingekile ukwenza i-TABATA ngaphezu kwezikhathi ezi-3-4 ngeviki. Ukuqeqeshwa kweTABATA akumele kubhekiswe kuphela kulabo abafuna ukushisa amafutha amaningi, kepha nalabo abasebenza ngezicubu zomzimba futhi bafuna indlela yokuhambisa ukumiswa kwemiphumela.

Ukuzivocavoca kweTABATA okuvela kuFitnessoManiya

Isiteshi se-Youtube uFitnessoManiya uhola umqeqeshi wokufaneleka u-Anelia Skripnik. Ukuqeqeshwa kweTABATA kungenye yezindlela eziphumelela kakhulu zokushisa amafutha amaningi, ngakho-ke u-Anelia wenze ukhetho olukhulu lwalezi zinhlelo ezimfushane. Amakilasi amaningi enzeka ngesisindo somzimba wakhe, okungukuthi, ngaphandle kwempahla. Kwezinye izimo, uzodinga ama-dumbbells akhanyayo.

UJanelia unikeza ukukhethwa kokuqeqeshwa kwe-TABATA kokuqeqeshwa okuphakathi (ilungele impela futhi ithuthukile) nokukhethwa kokuqeqeshwa kwe-TABATA kokuqeqeshwa okuthuthukile (ihlukaniswe ngamaqembu emisipha). Onke amakilasi ahlala ngaphezulu kwemizuzu engu-13, kungabalwa ukufudumala nokuqina. Kepha ungacabangi ukuthi ngesikhathi esifushane kangaka akunakwenzeka ukuthi ukhathele. Ngikholwe, uzobe usebenza ku-100%, futhi ngemuva kwekota yehora uzophelelwa amandla. Wabasaqalayo in imfanelo kungcono hhayi ukwenza iTABATA.

Ukusebenza okungcono okungama-30 kwabaqalayo

Isikimu ukuqeqeshwa kweTABATA u-Anelie Skripnik uyefana kuwo wonke amavidiyo. Izinhlelo zakhe ziqukethe amathebhu amathathu imizuzu emi-4. Ku-TABATA ngayinye elinde wena izivivinyo ezimbili: okokuqala izikhathi ezine ngiphinda ukuzivivinya okukodwa (Amasekhondi angu-20 asebenza / imizuzwana engu-10 yokuphumula), bese uphinda izikhathi ezine (Amasekhondi angu-20 asebenza / imizuzwana engu-10 yokuphumula). Tabatabi phakathi kwemizuzwana engu-40 yokuphumula. Lokho wukuthi, iseshini ngayinye yokuqeqesha iqukethe izivivinyo ezi-6 ezilandelanayo. Njengoba wonke amakilasi elandela iphethini efanayo, ekubuyekezeni kwethu, sikhomba kuphela uhlu lokuzivocavoca olufakwe kuvidiyo.

Hlala wenza ukushisa ngaphambi nangemva kokuqeqeshwa kweTABATA. Buka ukukhetha kwethu kokuzivocavoca okulungele ukusebenzisa ukufudumeza nokupholisa:

• Ukuzifudumeza ngaphambi kokuqeqeshwa: ukukhetha umzimba
• Ukwelula ngemuva kokuzivocavoca umzimba: ukukhetha izivivinyo

Noma buka ukufudumala nokuqina okuvela kuFitnessoManiya:

Ukusebenza okuyi-10 kweTABATA kwezinga eliphakathi

Eqinisweni, lokhu kuvivinya umzimba kungumfundi ofanele futhi osezingeni eliphezulu. Uzozivocavoca umzimba ezisebenzisa amaqembu emisipha amaningi. Uzoziqeqesha ngokuqinile futhi ushise amanoni emzimbeni wonke! Kepha imvamisa umqeqeshi uFitnessoManiya wabelana ngamakilasi ngokulandelayo: umzuliswano wokuqala - umzimba ongezansi, umbuthano wesibili - phezulu komzimba, umbuthano wesithathu - isisu nengqikithi. Ingxenye enkulu yoqeqesho yenzeka ngaphandle kwemishini eyengeziwe. Onke amakilasi acishe afane nezinga lobunzima elifanayo, ngakho-ke ungawashintsha noma ukhethe lelo olithandayo levidiyo.

Ukuqeqeshwa kweBosu TABATA # 1

• Isikwele siyagxuma
• Phambili lunge + emuva lunge + gxuma lunge
• Phakamisa izandla phezulu epulangwe + Push-UPS
• I-Burpee ngaphandle kwe-UPS ye-Push
• Edonsa amadolo akhe esifubeni sakhe endaweni yokuhlala semi
• Amadolo afinyelela ebhande lesifuba

Ukushisa amafutha kweTABATA # 2

Kulo msebenzi uzodinga intambo yokugxuma (uma uthanda).

• Ukugijima ngamadolo aphakeme ngentambo
• Amaphaphu we-Plyometric
• Ukungena kubha ngokuncipha kwesisu ku-Mat
• Push-UPS kusuka emadolweni
• bike
• Ukuhamba

Ukushisa amafutha kweTABATA # 3

• I-diagonal lunge + squat + jika ohlangothini (ohlangothini lwesobunxele)
• I-diagonal lunge + squat + jika ohlangothini (uhlangothi olungakwesokudla)
• Thinta idolo endololwaneni ngepulangwe + gxuma ku-strap
• Ukuma okuqinile yisikhundla se-Push-UPS
• Thinta idolo endololwaneni ohlangothini lwamapulangwe (amasethi ama-2 ohlangothini ngalunye)
• Ukudonsa idolo esifubeni ucindezela

Ukushisa amafutha kweTABATA # 4

• Isikwele + sokudonsa idolo liye endololwaneni
• Ukugxuma okujulile kuya phambili
• Push-UPS + gxuma ku-strap esifubeni sakho
• Push-UPS kusuka emadolweni + gxuma izinyawo zihlukane ngentambo
• Ukudonsa idolo ukuya endololwaneni ngepulangwe
• Eqa High in the wayibhinca ngokusebenzisa pad

Ukushisa amafutha kweTABATA # 5

Kulesi sivivinyo uzodinga ama-dumbbells 1-2 kg.

• Amaphaphu we-Plyometric + squat
• Buyela emuva + ngamadolo wokudonsa uye endololwaneni (amasethi ama-2 ohlangothini ngalunye)
• Isikwele + dumbbell ebhentshini cindezela (amasethi ama-2 ngakunye)
• Ukuzalela izandla emaphathini ngezimbumbulu
• Phakamisa umzimba nemilenze emaphephandabeni
• Ehla enyuka ngentambo

Ukuzivocavoca ngeBosu TABATA # 6

• Lunge endaweni + i-diagonal lunge (ngakwesokudla)
• Lunge endaweni + lunge diagonal (ohlangothini lwesobunxele)
• Jump ukuzalanisa izingalo nemilenze (jumping Jack)
• Imilenze iphakamisa ngentambo ezandleni
• I-semi-burpee
• Isikele cindezela

Ukuqeqeshwa kweBosu TABATA # 7

• I-Lunge + squats ngejika (uhlangothi olungakwesokudla)
• I-Lunge + squats ngejika (ngakwesokunxele)
• skater
• Ukuphakama kwebha kusuka phansi egagasi lesandla esisodwa
• Gxuma esifubeni esibhincile + gxuma ku-strap ngokuphakamisa imilenze
• Phakamisa izinqa phezulu ngepulangwe ezindololwaneni

Ukuqeqeshwa kweBosu TABATA # 8

• Ukuqhuba isikwele
• I-squat yeqa yeza ku-90 degree
• Cindezela emahlombe ngama-dumbbells
• Iziphethu ezinama-dumbbells zifana phansi
• Ukuphakamisa imilenze ehleli phansi + amadolo afinyelela esifubeni kwabezindaba
• I-Russian twist nge-dumbbell

Ukuqeqeshwa kweBosu TABATA # 9

• Ukuhlasela kwe-Jump + imilenze yokuphambukisa emuva (ngakwesokudla)
• Ukuhlasela kwe-Jump + imilenze yokuphambukisa emuva (ohlangothini lwesobunxele)
• I-Pushups eceleni
• Ukugijima ngamadolo aphakeme
• Phakamisa imilenze yakho ukuze ucindezele udiagonally ohlangothini (ohlangothini lwesokunene)
• Phakamisa imilenze yakho ukuze ucindezele udiagonally ohlangothini (ohlangothini lwesobunxele)

Ukuzivocavoca kweBosu TABATA kwemilenze # 10

Lesi sifundo sigxile emilenzeni nasekubukeni.

• I-Side lunge ene-jump-off
• Ephakamisa futhi eguqa ngamadolo
• Isikwele + jika umlenze (ohlangothini lwesokunene)
• Buyela emuva (ngakwesokudla)
• Isikwele + jika umlenze (ohlangothini lwesobunxele)
• Buyela emuva (ohlangothini lwesobunxele)

Izinga eliphakathi lokuzivocavoca le-TABATA

Lezi zivivinyo zifaka phakathi izivivinyo eziyinkimbinkimbi, kufaka phakathi uhlamvu oluhlanganisiwe. Ngalesi sikhathi u-Anelia Skrypnyk wabelane nge-TABATA-ukuzivocavoca ngamaqembu emisipha, ukuze ukwazi ukukhomba i-targetirovanie ukusebenza ezindaweni zami eziyinkinga: umzimba ophezulu (izingalo, amahlombe, emuva, isifuba), umzimba ophansi (amathanga nezinqe), isisu kanye nomshini wokushicilela. Amakilasi abanjwa ngohlelo olufanayo i-TABATA emithathu.

Okomzimba ongenhla

Lokhu kuzivocavoca umzimba ophezulu, hhayi ukumpompa izingalo nesifuba sakho futhi kubenze babe namandla futhi babe namandla. Kepha uqinisa izindawo ezinenkinga, ususe amanoni ngemuva kwezandla, izikhwama zangaphansi, izinhlangothi nasemhlane. Kulezi zinhlelo uzodinga ama-dumbbells alula 0,5-1 kg.

Ukuqeqeshwa kweTABATA 1

• Push-UPS ngokushintshana kusuka endaweni yenkalankala (ngakwesokudla)
• Push-UPS ngokushintshana kusuka endaweni yenkalankala (ngakwesokunxele)
• Iziphethu ku-triceps
• Phusha + ukuphakamisa imilenze ngepulangwe
• Ukuthunjwa kwezingalo ngama-dumbbells eplank (ngakwesokudla)
• Ukuthunjwa kwezingalo nge-dumbbell kubha (ngakwesobunxele)

Ukuzivocavoca ngeTABATA 2

• I-Pushups ku-Ganesh + ukuguquguquka kwezandla kuma-biceps
• Ukuzalela izandla uphethe ama-dumbbells esandleni
• Push-UPS ngokuthinta phansi kwesisu + gxumela ibhande esifubeni sakho
• Ukuzalela izandla ngama-dumbbells kufana phansi
• Phakamisa izandla zakho ngama-dumbbells emahlombe ethambeka (ohlangothini lwesokunene)
• Phakamisa izandla zakho ngezimbumbulu emahlombe ethambeka (ohlangothini lwesobunxele)

TABATA-ukuzilolonga 3

• Ipulangwe eliseceleni + le-Push-UPS (ohlangothini lwesokudla)
• Ipulangwe eliseceleni + le-Push-UPS (ohlangothini lwesobunxele)
• Ukugxuma ku-strap ngokuzalela izingalo nemilenze nge-dumbbell
• Ama-Pushups ane-pelvis ephakanyisiwe
• Ukuthunjwa kwezingalo nge-dumbbell kubha
• I-Superman yokuphusha

Okomzimba ongezansi

Lokhu kuzivocavoca kweTABATA kwamathanga nezinqe ngeke kukusize nje kuphela ukucacisa imisipha, kepha kuzophoqa umzimba ukuthi ushise ngokushesha amafutha. Ngakho-ke uma ufuna ukunciphisa ivolumu yemilenze, uyenze yomile futhi ibe mincane, khona-ke lawa makilasi azokufanela ngokuphelele. Ikakhulukazi efanele le ndlela yokuqeqeshwa kwamantombazane ane-type figure "pear".

Ukuqeqeshwa kweTABATA 1

• Izikwele ezine-180 degree
• 3 gxuma kalula + 3 gxuma eliphakeme (khahlela izinyawo uye ezinqeni)
• Lunge emuva + umlenze ujika ubheke emuva (ohlangothini lwesokudla)
• Lunge emuva + umlenze ujika ubheke emuva (ohlangothini lwesobunxele)
• Umlenze wokukhahlela + umlenze wokuhola ngentambo (ngakwesokudla)
• Umlenze wokukhahlela + umlenze wokuhola ngentambo (ngakwesokunxele)

Ukuzivocavoca ngeTABATA 2

Kulokhu kuvivinya umzimba uzodinga izisindo zamaqakala.

• Izikwele ezinokweqa
• Yeqela phambili + phakamisa ezinzwaneni zakho
• Ukugxuma okubili khona lapho, ukuhlasela + imilenze yokuphambukisa emuva (ngakwesokudla)
• Ukugxuma okubili khona lapho, ukuhlasela + imilenze yokuphambukisa emuva (ohlangothini lwesobunxele)
• Phakamisa umlenze ohlangothini ohlangothini (ohlangothini lwesokudla)
• Phakamisa umlenze ohlangothini ohlangothini (ohlangothini lwesobunxele)

TABATA-ukuzilolonga 3

• I-Side lunge + lunge emuva (ngakwesokudla)
• I-Side lunge + lunge emuva (ohlangothini lwesobunxele)
• Isikwele + max unyawo
• Ngena esikweleni ngo-1-2-3
• Ukudonsela emuva imilenze + yokuthumba imilenze emuva (ngakwesokudla)
• Ukudonsela emuva imilenze + yokuthumba imilenze emuva (ohlangothini lwesobunxele)

Ukuqeqeshwa kwe-TABATA-4

• Isikwele gxuma + gxuma squat
• Umdwebi wokuthinta izandla zaphansi waphakamisa unyawo
• I-back lunge + yeqa idolo esifubeni (ngakwesokudla)
• I-back lunge + yeqa idolo esifubeni (ngakwesokunxele)
• Izikwele ezine-90 degrees
• Phakama ezinzwaneni ezikweleni

Cindezela iBelly

Lezi zivivinyo zenziwa ngokuphelele phansi futhi zifaka ukuhluka okuhlukile kwama-crunches namapulangwe. ICardio lapha, kepha ama-LDL enziwa ngejubane elisheshayo, ngakho-ke uzoqinisa imisipha futhi ushise ama-calories. Lawa mavidiyo ungalekelela ukuqeqeshwa kwakho okuyisisekelo, uma ufuna ukugqamisa ukuze usebenze emisipheni yesisu.

Ukuqeqeshwa kweTABATA 1

• Uphendulela izinyawo endaweni ehleli phansi
• Phakamisa imilenze endaweni esezingeni eliphansi
• bike
• Scissors
• Amakheshi anezandla nezinyawo eziphambene entanjeni
• Indololwana eboshwe ngamabhande

Ukuzivocavoca ngeTABATA 2

• Ukujija emaceleni ukuthinta indololwane yedolo (ohlangothini lwesokudla)
• Ukujija emaceleni ukuthinta indololwane yedolo (ohlangothini lwesobunxele)
• Ukukhuphuka kwesikhumba ehlangothini lepulangwe (ngakwesokudla)
• Ukukhuphuka kwesikhumba ehlangothini lepulangwe (ohlangothini lwesobunxele)
• Izikele zisesimeni sokuhlala
• Ukuzungezisa okuyindilinga kwemilenze endaweni esezingeni eliphansi

TABATA-ukuzilolonga 3

• Boat
• Isikebhe + ibhayisikili
• Ukuchayekwa kwemilenze ku-strap + i-twist ku-strap (ngakwesokudla)
• Ukuchayekwa kwemilenze ku-strap + i-twist ku-strap (ngakwesobunxele)
• Ukuphakanyiswa komlenze eplankini (ngakwesokudla)
• Ukuphakanyiswa komlenze eplankini (ngakwesokunxele)

Uthanda ukuqeqesha ekhaya? Qiniseka ukuthi ubheka izindatshana ezilandelayo

• Ukuzivocavoca okuyi-10 kweTABATA okuvela kumqeqeshi wasePoland uMonica Kolakowski
• Ukuqeqeshwa kwesekethe ekhaya ukunciphisa umzimba
• Umthelela omncane wokuzivocavoca ovela kuNataliya Papusoi ngesiRashiya
• Ukuqeqeshwa okungu-10 kokushiswa kwamafutha ngaphandle kokugxuma nokugijima kusuka ku-Ekaterina Kononova

Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukuqeqeshwa kweCardio