High Intensity Tabata Cardio Workout

Kuwotcha Zambiri Zamakono M'nthaŵi Yochepa

Ngati mukufunadi kuti mupindule kwambiri ndi ntchito yanu ya cardio, tulukani mu malo anu otonthoza ndikuyesera maphunziro a Tabata . Tabata ndi mawonekedwe a maphunziro apamwamba kwambiri omwe amakulimbikitsani kugwira ntchito mwamphamvu kwambiri kwa nthawi yochepa. Sikuti mumangotentha makilogalamu ochulukirapo panthawi yopuma, imathandizanso kuwonjezereka kwanu, calories yomwe mumayaka mutatha kuchita masewera olimbitsa thupi lanu. Ntchito yopititsa patsogolo imeneyi imaphatikizapo kukukakamizani ku malo opuma kumene muyenera kukumba mozama kuti mupeze chifuniro.

Tabata iliyonse imaphatikizapo kusinthanitsa maseŵera awiri apamwamba kapena anaerobic masekondi 20, kenaka ndi masekondi khumi a mpumulo kwa maminiti anayi onse. Muyiyiyi, mutha kupanga machitidwe awiri osiyana a Tabata lonse, m'malo mochita zofanana zomwe mumachita nthawi zina. Izi zimapangitsa kuti zinthu zisasokonezeke komanso zimakupatsani ntchito zosiyanasiyana.

Ntchitoyi imapindulitsa kwambiri popita patsogolo kwambiri ndi maphunziro apamwamba. Sankhani Tabata imodzi yokha yochita masewera olimbitsa thupi. Simudzasowa zipangizo zilizonse zogwirira ntchitoyi. Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda, kapena zina.

Zotsatira Zopangira Zolemba

• Zina mwazochita ma Tabata iliyonse zimayikidwa, kuchita masabata awiri, kupuma masekondi khumi pakati pa ntchito iliyonse.
• Gwiritsani ntchito molimbika momwe mungathere pachithunzi chilichonse, pogwira ntchito ya msinkhu wa 9 mpaka 10 pazomwe mukuganiza kuti mukuchita.
• Bweretsani Tabata iliyonseyiyiyiyiyiyi, kwayinthu maminiti anayi pa Tabata iliyonseyi.
• Lembani imodzi kapena masiteti onse a Tabata, kupumula kwa mphindi imodzi pakati pa seti.
• Onetsetsani mphamvu yanu yonse yopuma ndikupewanso ngati mpweya wanu ukukwera kwambiri.
• Sinthani ngati mukufunikira kuchita masewero olimbitsa thupi komanso kupewa zochitika zomwe zimapweteka kapena zovuta.

Tabata Yakhazikitsa 1: Burpees

Tabata iyi ikuphatikizapo mabomba ndi okwera mapiri.

Mabomba

1. Sungani ndi kuyika manja anu pansi.
2. Mu gulu lothamanga, bwereranso mmbuyo mu malo apulumu.
3. Gwetsani mapazi anu mmbuyo pakati pa manja anu ndi kuimirira, kuwonjezera kulumpha kumapeto kwa mphamvu zambiri.
4. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.

Monga kusinthidwa, mutha kubwereranso mapazi mmalo mwa kudumphira. Kuti muwonjezere mwamphamvu, yesani kuwonjezera pushup mutadumpha mapazi.

Kukula kwa Mapiri

Ntchito yachiwiri ya Tabata ida 1 ndi okwera mapiri.

1. Kuchokera ku burpees, khalani pansi mu malo osungira ndipo pang'onopang'ono mubweretse mawondo anu pachifuwa, ngati kuti muthamanga.
2. Sungani mchiuno ndipo muyendetse mawondo mokweza momwe mungathere.
3. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.

Njira ina ndiyo kuchita zambiri zowumphira, zomwe ndi zovuta.

1. Bweretsani phazi lamanja ndikugwirana chingwe.
2. Tsopano dumpha, sinthirani mapazi mumlengalenga ndikubweretsa bondo lakumanzere.

Zina mwazipinda zonsezi ndi okwera mapiri, akuchita masekondi makumi awiri, ndikutsatira masekondi khumi a mpumulo.

• Bwerezani maulendo anayi kwa mphindi 4.
• Pumula mphindi imodzi.

Tabata Yakhazikika 2: Kutuluka Kwambiri

Tabata yachiwiri yakhazikitsidwa imaphatikizapo kudumpha kwambiri ndi ma jacks.

Kuthamanga Kwambiri

1. Yambani ndi mapazi palimodzi ndipo mawondo awerama pang'ono.
2. Pita patsogolo momwe iwe ungathere ndi miyendo yonse palimodzi, kugwera ndi mawondo mofewa.
3. Dumphirani kuti mutembenukire ndikuyendetsa dera linalake mosiyana.
4. Kubwereza, kudumphira kutsogolo, kudumphira kutembenuka ndikudumphiranso patsogolo kwa masekondi 20, kenako pumulani kwa masekondi khumi.

Onetsetsani kuti mumayendetsa zidendene ndikuyendetsa bwino mawondo kuti mupewe kuvulala.

Plyo Jacks

Ntchito yachiwiri ya Tabata ida 2 ndi plyo jacks.

1. Yambani ndi mapazi palimodzi ndikudumphira mmwamba, mutenge mapazi kumbali, mutsike pansi pamunsi.
2. Dumphirani ndikubweretsanso miyendo pamodzi (jack slowly jack).
3. Sungani manja anu pamutu kuti muwonjezere mphamvu.
4. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.

Kuti muwonjezere mphamvu, pewani kusunthira ndi kuchepa mochepa momwe mungathere.

• Mawonekedwe aatali nthawi yayitali ndi ma jacks apulosi, kupanga ma sekondi makumi awiri, ndikutsatira masekondi khumi a mpumulo.
• Bwerezani maulendo anayi kwa mphindi 4.
• Pumula mphindi imodzi.

Tabata Yachitatu 3: Kudumpha kwa Squat

Tabata ikuyika 3 imaphatikizapo kudumphira ndi kudumpha ndi mawondo akulu.

Kudumpha kwa Squat

1. Yambani ndi mapazi ochuluka kuposa chiuno-kutali ndi kumbali ndi manja kumbuyo kwa mutu, akukwera.
2. Lembani m'munsi mwa squat kuti muwongole mawondo ndi zokolola zazing'ono, ndipo mupite mozama momwe mungathere. Onetsetsani kuti mutumize m'chiuno kuti muteteze mawondo.
3. Pewani mmwamba momwe mungathere, kusunga manja kumbuyo ndikunyalanyaza.
4. Landani ndi maondo ofewa ndi kubwereza kwa masekondi 20, kenaka mupumire masekondi khumi.

Kuthamanga ndi Mapiko Apamwamba

Ntchito yachiwiri ya Tabata ida 3 ikuyenda ndi mawondo akulu:

1. Kuthamanga kumalo, kumapindira mawondo mmwamba momwe mungathere, kumangirira chiuno nthawi iliyonse.
2. Lembani pamapazi anu ndipo muwongole mawondo kuti mutenge zotsatira.
3. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.

Kuti muwonjezere mwamphamvu, mungathenso kutenga mikono ndi mmwamba pamene mukuyenda.

• Mbalame ina imalumphira ndikuyendayenda ndi maondo akulu, ndikuchita masekondi makumi awiri, ndikutsatira mphindi 10 za mpumulo.
• Bwerezani maulendo anayi kwa mphindi 4.
• Pumula mphindi imodzi.

Tabata Wokonzera 4: Ziphuphu Zokwera

Gawo lachinayi limaphatikizapo kuthamanga kwadumphira ndi mapulumpha akudumpha pambali.

Mipukutu Yotsutsa

1. Imani ndi mapazi pamodzi.
2. Kwezani bondo lakumanja ku chiuno chakumapeto ndikudumphira, kusinthasintha miyendo ndikukwera ndi mwendo wakumanzere.
3. Bweretsani izi, bweretsani bondo lolondola, ndikusintha ndi kukankha ndi mwendo wakumanzere kwa masekondi makumi asanu ndi awiri pambali imodzi, kupumula kwa masekondi khumi.
4. Mudzachita izi kumbali ina pa Tabata yotsatirayi.

Kuchokera Kumbali Kudumpha Lunge

Kuchita kwachiwiri kwa Tabata kukhazikitsa 4 kumadumphira:

1. Tengani mwendo wakumanja kumbali ndikuponyera bondo kulowa mumtunda, pita pansi pamtunda momwe mungathere.
2. Kumbilani manja kuti dzanja lamanzere lipite kumapazi a kumanja (simukuyenera kukhudza ngati simungathe).
3. Imani ndikudumphira kumbali kumbali inayo, ndikugwiritsanso ntchito manja.
4. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.

Dzuŵa lina limakankha ndi kulumpha mapapu, kumapanga masekondi makumi awiri, ndikutsatira masekondi khumi a mpumulo.

• Bwerezani maulendo anayi kwa mphindi 4.
• Pumula mphindi imodzi.

Cool Down: Mphindi 5 ya cardio ndi kutambasula.