Tse ka Hare
Ho ikoetlisa ka TABATA ke e 'ngoe ea litsela tse sebetsang haholo tsa ho theola boima ba' mele, ho tlosa mafura a mangata le ho ntlafatsa boleng ba 'mele. Protocol ea Thupelo TABATA ke mofuta oa koetliso e phahameng ea nako, ka lebaka leo o tla khona ho chesa likhalori tse ngata le ho sebetsana le mesifa eohle.
Bala haholoanyane ka koetliso ea TABATA
Hantlentle ho ikoetlisetsa TABATA? Protocol ea TABATA ke letoto la boikoetliso ba metsotso e mene, le nang le mekhoa e 8 ea boikoetliso ho latela morero oa metsotsoana e 20 e sebetsang / metsotsoana e 10 e phomotseng. Methati e joalo e mene e ka ba 'maloa thutong ka' ngoe. Hangata seboka sa TABATA se ba le lipotoloho tse peli ho isa ho tse 'ne bakeng sa metsotso e 4, empa o ka eketsa nako ea thupelo ho ea ho tse supileng kapa tse robeli, ka boikhethelo ba eona feela.
Melao ea ho ikoetlisa
1. Kamehla qala koetliso ea TABATA, qetellong ea sehlopha. Ho ikoetlisa ho ke ke ha etsoa haeba potoloho ea TABATA e le karolo ea bohlokoa ea koetliso ea hau (mohlala, u etsa TABATA kamora koetliso ea matla).
2. Koetliso e latelang e kenyelletsa tse ling tsa tabo. TABATA e le 'ngoe e nka metsotso e 4,' me e na le lithupelo tse peli tse phetoang ka disete tse 8 (metsotsoana e 20 e sebetsa / metsotsoana e 10 e phomotse). Ho ikoetlisa ka mokhoa o fapaneng ho latela leano la AABVAAW. Ka mohlala, ho TABATA ho kenyelletsa boikoetliso A le boikoetliso B. Joale u tla li etsa ka tatellano e latelang:
- Ho ikoetlisa A: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa A: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa A: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa A: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa: metsotsoana e 20
- Phomola: metsotsoana e 10
- Ho ikoetlisa: metsotsoana e 20
- Phomola: metsotsoana e 10
Tsamaiso ena e nka metsotso e 4 mme e bitsoa tabata. Kamora hore TABATA e phomole metsotso e 1-2 ebe u fetela ho TABATA ea metsotso e 4 e latelang.
3. Ha ua lokela ho latela leano le kaholimo. U ka matha metsotso e mene u ikoetlisa (AAAAAAAA), kapa khetho ea ho fapanyetsana mekhoa e 'meli (AAAABBBB kapa ABABABAB), mefuta e meng kapa e mene ea boikoetliso lipakeng tsa bona (AABBCCDD). Kamehla o ka ntlafatsa koetliso ea hau hore e lumellane le likarolo tsa hau.
4. Re fana ka likhetho tse 'maloa bakeng sa koetliso ea TABATA: bakeng sa ba qalang, bakeng sa boemo ba lipakeng le bo tsoetseng pele. Leha ho le joalo, haeba u sa tsoa qala ka tlelaseng kapa u na le boima bo boholo, ho molemo hore u se ke ua ikoetlisetsa TABATA Protocol. Tabeng ena sheba sengoloa: Khetho ea boikoetliso bakeng sa ba qalang lapeng bakeng sa ho theola boima ba 'mele.
Nako ea boithapollo ba TABATA:
- Ho ikoetlisa metsotso e 10 ho kenyelletsa 2 TABATA
- Ho ikoetlisa metsotso e 15 ho kenyelletsa 3 TABATA
- Ho ikoetlisa metsotso e 20 ho kenyelletsa 4 TABATA
6. Ntlha ea bohlokoa! Thutong ea TABATA u hloka ho etsa boitlhakiso bakeng sa lebelo, kahoo o tlameha ho pheta-pheta joalo ka metsotsoana e 20. Ho bolela hore koetliso e phahameng e tiisa sekhahla sa pelo (ho otla ha pelo), e thusang ho eketsa ho chesa mafura le ho matlafatsa metabolism.
Bala hape tlhaiso-leseling e mabapi le lipetja tsa boikoetliso
TABATA Workout bakeng sa ba qalang
TABATA Workout bakeng sa ba qalang metsotso e 10
TABATA ea pele (metsotso e 4)
1. Ho matha le Shin zahlest
2. Ho koeteloa ha leoto la squat + lehlakoreng (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea bobeli (metsotso e 4)
1. Ho Tsubella ho Tsamaea setulong
2. Sesa
TABATA Workout bakeng sa ba qalang metsotso e 15
TABATA ea pele (metsotso e 4)
1. Thapo e tlohang
2. Lunge sebakeng (ka mekhoa e 'meli leotong ka leng)
TABATA ea bobeli (metsotso e 4)
1. Ho qhotsa matsoho le maoto
2. Lepolanka le tsitsitseng matsohong
TABATA ea boraro (metsotso e 4)
1. Ho matha sebakeng
2. Ho tsamaea bareng
TABATA Workout bakeng sa ba qalang metsotso e 20
TABATA ea pele (metsotso e 4)
1. Ho qhomisa mekotla ka lengole le phahamisang
2. Squat ka ho phahama ha likausi
TABATA ea bobeli (metsotso e 4)
1. Ho nyoloha le ho theoha ha setulo (bakeng sa mekhoa e 'meli leotong ka leng)
2. Hloma mapolanka
TABATA ea boraro (metsotso e 4)
1. Tšusumetso e tlase ea Burpee
2. Mangole a fihlang sefubeng (bakeng sa mekhoa e 'meli ka lehlakoreng le leng)
TABATA ea bone (metsotso e 4)
1. Mapheo a tšekaletseng
2. Mangole holimo bareng
Boemo ba lipakeng ba TABATA
TABATA Workout e bohareng ba boemo ba metsotso e 10
TABATA ea pele (metsotso e 4)
1. Squat ea tlola
2. Thetsa leoto ka marapo a morao
TABATA ea bobeli (metsotso e 4)
1. Ho Tsamaea ho Tshekaletseng
2. Masapo a chitja (bakeng sa mekhoa e 'meli leotong ka leng)
Boemo ba lipakeng ba TABATA metsotso e 15
TABATA ea pele (metsotso e 4)
1. Skiing
2. - Tšoara lehetla
TABATA ea bobeli (metsotso e 4)
1.Setser
2. Lunge le squat (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea boraro (metsotso e 4)
1. Ho phahamisa maoto ka matsoho holimo
2. Lehlakore le lehlakoreng (ka mekhoa e 'meli ka lehlakoreng le leng)
TABATA thupelo-mahareng boemo ba koetliso metsotso e 20
TABATA ea pele (metsotso e 4)
1. Ho tsoala matsoho ka halofo ea squat
2. Push-UPS ka mangole
TABATA ea bobeli (metsotso e 4)
1. Li-squats tse nang le ho qhomela
2. Baesekele
TABATA ea boraro (metsotso e 4)
1. Ho phahamisa maoto pele le morao
2. Ho qhalana ha maoto ka lehare
TABATA ea bone (metsotso e 4)
1. Ho tlolela lehlakoreng
2. Monna-moholo
TABATA Workout bakeng sa ba tsoetseng pele
Koetliso ea TABATA ea metsotso e 10 e tsoetseng pele
TABATA ea pele (metsotso e 4)
1. Li-Burpees
2. Mapheo a tsamaeang
TABATA ea bobeli (metsotso e 4)
1. Ho tsoala matsoho le maoto ka podrezkoj
2. Plank Spiderman
TABATA Workout bakeng sa metsotso e 15 e tsoetseng pele
TABATA ea pele (metsotso e 4)
1. Ho tsoala matsoho le maoto le squat
2. Ho tsamaea ka lebanta (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea bobeli (metsotso e 4)
1. Ho qhomela likhato tse 180
2. Reverse pushups fatše ka ho tlanya maoto
TABATA ea boraro (metsotso e 4)
1. Burpee e nang le matsoho le maoto a ho ikatisa
2. Ho potoloha ha letsoho kahare
TABATA Workout ea ba tsoetseng pele ke metsotso e 20
TABATA ea pele (metsotso e 4)
1. Matšoafo a Plyometric
2. Manolo a hulang ka sefubeng
TABATA ea bobeli (metsotso e 4)
1. Ho qhomela ka ho phahamisa maoto ka senyepa
2. Potlakela ho tloha ka lehlakoreng le leng
TABATA ea boraro (metsotso e 4)
1. Ho matha ka ho phahamisa lengole
2. Plyometric lateral lunge (bakeng sa mekhoa e 'meli ka lehlakoreng le leng)
TABATA ea bone (metsotso e 4)
1. Ho tsoala matsoho le maoto squat moqotetsane
2.Ho sotha marapo litsoeng
TABATA-thupelo ea libaka tsa mathata
TABATA Workout metsotso e 20 bakeng sa mpa
TABATA ea pele (metsotso e 4)
1. Ho tsoala matsoho le maoto ka ho nyalanya
2. Ho phahama ha matsoho ka marapo
TABATA ea bobeli (metsotso e 4)
1. Ho Tsamaea ho Tshekaletseng
2. Thetsa maqaqailana
TABATA ea boraro (metsotso e 4)
1. Ho tlola hamorao
2. Phahamisa letheka ka lepolanka le lehlakoreng (ka mekhoa e 'meli leotong ka leng)
TABATA ea bone (metsotso e 4)
1. Ho sotha ka lebanta
Tšoara setsoe sa lengole
TABATA-ikoetlisa metsotso e 20 ho ea fihla marameng le maotong
TABATA ea pele (metsotso e 4)
1. Li-squats tse nang le ho qhomela
2. Ho hula lunge (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea bobeli (metsotso e 4)
1. Squat ea tlola
2. Reverse lunge ka ho phahamisa lengole (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea boraro (metsotso e 4)
1. Sumo squats ka ho qhomela
2. Lehlakoreng lunge (bakeng sa mekhoa e 'meli leotong ka leng)
TABATA ea bone (metsotso e 4)
1. Mapheo a plyometric ka ho qhomela
2.Setser
Ke leboha liteishene tsa youtube tsa gifs: mfit, li-shortcircuits_fitness, FitnessType, Ho Nchafatsa Matlafatso, Ngoanana oa Live Fit, Luka Hocevar.
Sheba hape:
- Boikoetliso bo holimo ba 50 bakeng sa marako hae + leano la ho ikoetlisa le felile
- Litlhahlobo tse 50 tse holimo tsa mesifa ea mpeng + moralo oa ho ikoetlisa o felile
- Mekhoa e metle ka ho fetisisa ea boikoetliso ea maoto ea 50
Bakeng sa ho theola boima ba 'mele, Bakeng sa ho ikoetlisa ka nako e tsoetseng pele, ho ikoetlisa ha Cardio