Metsotso e 8 Tabata Workout ea ho theola boima ba 'mele: Li-squats le li-Pushups

Author: Brad Borland

Chesa Mafura, Haha Mosifa, 'me U Bump ka Workout ea Li-squats le Pushup tsa 8 Minute High intensity High.

Tlhaloso ea lenaneo

O ka fumana metsotso e 8 ho ikoetlisa? Na u batla ho sebelisa hamolemo metsotso ee e 8?

Mothating ona, poleloana ea Tabata mohlomong e se e ntse e tloaelehile ho uena. Boikoetliso ba khale ba Tabata bo etsoa ka metsotso e 4 mme ke phapang e nang le likarolo tse ikhethang.

Semelo sa mahlale

Dr. Izumi Tabata o hlahisitse mofuta ona oa HIIT ha a ntse a etsa lipatlisiso Setsing sa Naha sa Thuto ea 'mele le Lipapali Tokyo. O ile a arola barupeluoa tekong ka lihlopha tse peli, tse neng li kopanela mekhoeng e fapaneng ea koetliso. Sehlopha sa pele se ile sa ikoetlisa hora e le ngoe ka makhetlo a 5 ka beke bakeng sa libeke tse 6. Sehlopha sa bobeli se ile sa ikoetlisa ka makhetlo a 4 ka beke libeke tse 4.

Sehlopha sa bobeli se sebelisitse protocol eo kajeno e tsejoang e le Tabata Method: sete ea metsotsoana e 20 ka matla a maholo e lateloa ke phomolo ea metsotsoana e 10. Tse 8 ho tsena tsa mosebetsi le ho phomola li tla eketsa ho ikoetlisa ka metsotso e 4.

Phello? Kamora libeke tse 6, sehlopha sa pele se bonts'itse keketseho ea mamello ea aerobic (ho matlafatsa sistimi ea pelo le methapo), empa ho ne ho se liphetoho lipakeng tsa anaerobic (liphetoho tsa mesifa) Ka nako e ts'oanang, sehlopha sa bobeli se bonts'a keketseho e totobetseng haholoanyane ea mamello ea aerobic hammoho le ho matlafatsa sistimi ea anaerobic.

Tabata e ka u thusa joang?

Joale o etsa joang hore koetliso ea Tabata e u sebetse? O eketsa melemo ea ho chesa mafura joang ha o ntse o aha mesifa ho tsoa ho protocol e ikhethang ea boikoetliso?

Ka tlase ke mohlala oa boikoetliso ba Tabata bo entsoeng ka li-squats le li-push-up tse etselitsoeng ho chesa mafura ha li ntse li eketsa mesifa.

Pele o qala ho ikoetlisa, etsa bonnete ba hore o futhumala ka baesekele e emeng kapa treadmill, etsa li-push-up le squats ka boima ba hau, ebe o qala koetliso ea HIIT. Hopola hore koetliso e matla e hloka boikoetliso bo nepahetseng - se lebale ka mokhoa oa motsotsoana!

Koetliso ea Classic Tabata

Metsotsoana e meng e 20 ea li-squats tse boima bo mahareng le metsotso e 10 ea phomolo. Etsa mekhahlelo e 8, khomarela kemiso ea hau, 'me u qete ka metsotso e 4. Kamora ho qeta karolo ea pele, phomola metsotso e 2 'me u etse se tšoanang ka ho sutumetsa.

Koetliso ea Classic Tabata "Li-squats le li-push-up"

Ho bonolo haholo?

Ho eketsa boemo ba bothata, leka ho chencha li-squats le li-push-up. Ka mantsoe a mang, u etsa li-squats tsa metsotsoana e 20, u phomole metsotsoana e 10, ebe u etsa li-push-up metsotsoana e 20, u phomole, ebe u khutlela squats. Mekhoa e meng ea ho ikoetlisa ho fihlela u nka makhetlo a robeli (metsotso e 8). Kamora ho phethela ketso ea pele, phomola metsotso e 4-2, ebe o etsa lesakana le leng ka metsotso e 3 ebe o phethela boikoetliso.

U ntse u na le lipotso mabapi le ho ikoetlisa ka mokhoa oa Tabata? Ba botse litlatsetsong tsa sengoloa.

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