Ukukhethwa kokuqeqeshwa kweTABATA kusuka kuJulia Bognar imizuzu engama-20-25 kuwo wonke amazinga

Muva nje sikwethulele uhlelo lwe-21 Day Transformation kusuka UJulia Bognar. Lo mqeqeshi ujwayelekile kithi njengelungu leqembu uJillian Michaels video ezakhiweni ezidumile njenge: 30 Day Shred, Body Revolution, Killer Buns and Thighs, Beginner Shred.

Sinikeza okuhlukile ukukhethwa kokusebenza okuphezulu kwe-TABATA kusuka kuJulia Bognar, eyakhiwa ngokubambisana ne IGymRa. Lawa mavidiyo azokusiza ukuthi ulwe ngempumelelo nesisindo esiningi, ususe izindawo ezinenkinga futhi uqinise umzimba. Ividiyo ithatha imizuzu engama-20-25 kuphela futhi lokho kwanele ukunciphisa umzimba noma ukuthuthukisa umzimba ngaphansi kwesimo sokuvivinya umzimba njalo. Yenza ukuzivocavoca ama-4-5 amahlandla ngeviki noma uwahlanganise namanye amavidiyo (amandla, ukusebenza, ama-Pilates noma i-yoga) futhi uthole umzimba wakho usesimweni esihle ngesikhathi esifushane.

Konke ukusebenzisa uJillian Michaels etafuleni elilula lesifinyezo!

Yini ebonakalise ukusebenza kweTABATA:

• Kuwukuqeqeshwa kwesikhawu esiphakeme kakhulu (i-HIIT), lapho uthanda khona ukushisa amanoni, shesha umzimba futhi ugcine imisipha.
• Uzoshisa amakhalori hhayi kuphela ngesikhathi sokuzivocavoca umzimba, kodwa kungakapheli amahora angama-24.
• Amakilasi aphethwe ngokwesimiso: imizuzwana engu-20 iphumule imizuzwana engu-10. Wonke amavidiyo Julia owalindeleyo umjikelezo wesi-4 wokuzivocavoca. Umjikelezo ngamunye uhlala imizuzu engu-4, futhi ufaka izivivinyo ezi-2.
• Imvamisa uzokwenza ngaphandle kwemishini eyengeziwe, kepha kwesinye isikhathi uzodinga i-dumbbell engasindi.
• UJulia unikeza ukuzivocavoca okufana neTABATA kwabaqalayo nokuqeqeshwa okuthuthukile.
• Zonke izigaba zokushaqeka futhi zilungele kuphela abantu abaphilile abangenazinkinga ngamalunga nomgogodla.

Ukuzivocavoca uJulia Bognar ochungechungeni: Ukuzivocavoca kweTabata

Kulolu chungechunge i-Julia Tabata Workout ifakiwe Ukuqeqeshwa okufushane okungu-8 kweTABATA (Imizuzu engama-22-23), eyehlukile ezingeni lobunzima. Uma unezinga lokuqeqeshwa okuyisisekelo noma lesibili, qala ukuqeqesha nge-Workout ebukhoma 1. Uma usuvele ungumfundi onolwazi ungaya ku-Workout Workout 3 noma 5.

• Ukuzivocavoca 1 (Oqalayo / Ophakathi). Isikhathi sokuzivocavoca se-Neslozhnaya cardio esifaka phakathi izivivinyo ezilandelayo: intambo yokweqa, izakhi ze-kickboxing, imiphunga, amanye ama-burpees, engasindi, egijima ngokuthinta phansi ngesandla. Ukuqoqwa kwempahla akudingeki.

• Ukuzivocavoca 2 (Oqalayo / Ophakathi). Lokhu kuvivinya umzimba kuhlanganisa ukuzivocavoca kwenhliziyo nokuzivocavoca okunamandla ngamandla nama-dumbbells. Uzoba: ukuzalanisa izandla ngama-dumbbells, Ukugijima endaweni, uSuperman, ukweqa ibha, ukweqa ukuzalanisa izingalo nemilenze. Udinga ama-dumbbells akhanyayo.

• Ukuzivocavoca 3 (Ephakathi). Le vidiyo ingezezinga eliphakathi nobunzima. Ngokuzivocavoca okunikezwa nguJulia Bognar: umjaho uthinte phansi ngesandla sakho, ugxume ngokujika endaweni, gxuma emgodleni, ugxume ujule uwela imilenze, ukhahlela, uqukula emthambekeni. Ukuqoqwa kwempahla akudingeki.

• Ukuzivocavoca 4 (Ephakathi). Naphezu kokuba nezinga elifanayo elishiwo, lokhu kuvivinya umzimba kunzima kunakuqala. Kubandakanya: ukuhamba ngentambo, amanye ama-burpees (izinhlobo ezi-2 ezihlukile), udonsela ama-dumbbells esifubeni sakho kuma-dynamics, uzivocavoca ngama-dumbbells esimweni se-squat ejulile ekhahlela ngokuthinta izandla phansi. Udinga ama-dumbbells akhanyayo.

• Ukuzivocavoca 5 (Okuthuthukile / okuPhakathi). Le ngenye yevidiyo enzima kakhulu kule sethi, efaka: amaphuphu we-plyometric, i-skater, amanye ama-burpees + jumping (izinhlobo ezi-2 ezihlukile), ama-squats anokukhahlela ukukhahlela ngokuhlaselwa. Udinga ama-dumbbells akhanyayo.

• Ukuzivocavoca 6 (Okuthuthukile / okuPhakathi). Ukuzivocavoca ngaphandle kwemishini, ngokugcizelela emisipheni eyinhloko. Kulolu hlelo, izivivinyo eziningi zenziwa kuMat: rolls jumping ngokuguqulwa okumbalwa amanye ama-burpees, i-Push-UPS ngokubhidliza. Ukuqoqwa kwempahla akudingeki.

• Ukuzivocavoca 7: Plyo (Ephakathi). Ukuzivocavoca kwePlyometric kugxile emzimbeni ongezansi. Phakathi kokuzivocavoca ozohlangana nakho amanye ama-burpees, ama-plie-squats, izinketho ezahlukahlukene zokugxuma, kufaka phakathi okuqondile nokuvundlile. Udinga i-dumbbell.

• Ukuzivocavoca umzimba: Abs & Core (Ephakathi). Ukuqeqeshwa kweTABATA kwesisu nokukhonkotha ngezinto ze-cardio. Ulinde izivivinyo ezilandelayo: ukugijima okuvundlile, ukwahluka kwamapulangwe, ukuguqulwa, ukweqa, i-sit-UPS nokunye ukuhluka emaphephandabeni. Ukuqoqwa kwempahla akudingeki.

Awukwazi ukwenza ukuqeqeshwa ngokwezifiso kuphela, kepha nakwikhalenda eliqediwe lamaviki ayisithupha ngokuqhubeka njalo. Ngokwalolu hlelo Izikhathi ze-3 ngesonto uzokwenza ukusebenzisa kweTABATA noJulia Bognar, nezinye izinsuku ulinde i-yoga (I-1 ngeviki) nokuqeqeshwa okusebenzayo okulula, Ithoni & Yenza kusebenze (Izikhathi ze-2 ngesonto). Ikhalenda nalo lilindelwe ukukhishwa (I-1 ngeviki).

Ukuzivocavoca uJulia Bognar wochungechunge: Advanced Tabata

Kepha uma ungumfundi othuthukile ungadlulela ochungechungeni lwe I-Tabata Kuthuthukile kusuka kuJulia Bognar. Kubandakanya ukuqeqeshwa okunomthelela oku-6 ukuzuza umphumela osheshayo ngesikhathi esifushane. Uhlelo olufushane lokuqeqesha olunzulu i-TABATA lizoba ukwengeza okuhle ekilasini lakho. Ukulayishwa kwe-plyometric okuqhumayo ngempela kusiza ukushisa amafutha omzimba nokugcina ubukhulu bemisipha.

Ochungechungeni lwe Okuthuthukisiwe Tabata kufaka phakathi ukusebenzisa ama-6 imizuzu engu-20-25. Ungabafaka emakilasini abo asemqoka usebenzisa uhlelo njengo-cardio-load, futhi ungaqeqesha ekhalendeni eliqediwe. Uhlelo oluhlinzeka nge-GymRa, luqukethe amasonto amane: amahlandla ama-3 ngeviki uzokwenza ividiyo ngamathebhu, isikhathi esingu-1 ngeviki sokuzivocavoca ngobumnene be-aerobic nezikhathi ezi-1-2 ngeviki zokuqhuba uhlelo ku-yoga ukuthola imisipha ngemuva kokuzikhandla.

Ngakho-ke, uhlelo I-Tabata Kuthuthukile kufaka phakathi amavidiyo alandelayo:

• I-Tabata A, B Tabata, Tabata… F (Imizuzu engama-20-25): ukusebenzisa ama-video amakhulu ayisithupha avela kuJulia ngesisekelo se-TABATA esinama-dumbbells futhi engenayo imishini.
• Ukuzivocavoca kweCardio futhi I-Cardio Dance Fusion (Imizuzu engu-20-22): ukuzivocavoca okubili kwe-cardio okuvela eMonica naseKalala ngokushisa amakhalori.
• Ukuzivocavoca Okugcwele Komzimba (Imizuzu engu-25): ukuqeqeshwa kwesifunda ngamadombolo wezinsimbi zomzimba wonke kusuka ku-Hebri.
• I-Yoga Yokuvula I-Hip futhi I-Butt Lifting Yoga (Imizuzu engu-18-20): ukusebenzisa ama-yoga amabili kusuka kuLaura ukuvula izinkalo zakho nezinqe.
• Ukubuyisela i-Yoga (Imizuzu engama-22): i-yoga yokululama kusuka kuMickey.

Kuchungechunge Okuthuthukisiwe Tabata Kunconywa ukuthi uhambe kuphela uma unayo isipiliyoni sokuqeqeshwa futhi abesabi imithwalo eshaqisayo enkulu. Uma ungaqiniseki ukuthi ungakwazi ukubhekana nesimo esisheshayo nokugxuma okuningi, qala ngohlelo olungenhla we-Tabata Workout, ethatha umthwalo olimaza kakhudlwana.

Uhlelo lwe-TABATA luyindlela ephelele ukuthola isimo esihle nesikhathi esincane sokuqeqeshwa. Futhi okubaluleke kakhulu, uJulia Bognar unikela ngevidiyo hhayi kuphela kumfundi othuthukile kepha nakwabaqalayo.

Futhi funda: Ukusebenza okusebenzayo kwe-cardio oku-7 okuvela kuNatalie IKO.