Maphunzirowa a Tabata ndi Maphunziro Othandizira Ambiri omwe amapangitsa kuti minofu iliyonse mu thupi lanu ikhale yovuta komanso yogwira thupi lonse. Tabata iliyonseyi ikuphatikizapo masekondi 20 a mphamvu zotsatiridwa pambuyo pa masekondi khumi a mpumulo, mobwerezabwereza kwa mphindi 4. Ntchitoyi ndi yabwino kwa ochita masewera olimbitsa thupi omwe ali omasuka ndi kayendedwe ka zovuta komanso maphunziro apamwamba.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zovuta zamitundu yosiyanasiyana
Bwanji
- Zina mwazochita mu Tabata iliyonse, ndikuchita masekondi 20, kupumula masekondi khumi pakati pa ntchito iliyonse
- Lembani zochitika 8 nthawi yokwanira mphindi 4, kupumula kwa mphindi imodzi pakati pa Tabata Sets
- Onetsetsani mphamvu yanu yonse yopuma ndikupuma, ngati mukufuna
- Sinthani ngati mukufunikira kuchita masewero olimbitsa thupi komanso kupewa zochitika zomwe zimapweteka kapena zovuta
Curat Curl Press Kumanzere Kenako Kumanzere
Imani muyeso, phazi lamanja, lamanzere kumbuyo. Pewani pansi ndi kupiritsa zolemera mu biceps curl. Pewani zolemera pamene mukukankhira pamalo oima. Lembetsani zolemera, kubwereza kwa masekondi 20 ndikupumula masekondi khumi.
Chitani izi kusunthira kumanzere kumbuyo nthawi yotsatira.
Mabokosi Am'mbuyo ndi Am'mbuyo Kumanja Ndiye Kumanzere
Gwiritsani ntchito zitsulo zamkati ndikukhala patsogolo ndi mwendo wamanja. Gwiritsani chidendene kuti mubwerere, kwezani bondo chifukwa cholimbana ndi vuto lanu ndikuyendetsa mwendo wamanja kumbuyo. Bwerezani masekondi 20 ndikupumula masekondi khumi.
Chitani izi kusunthira kumanzere kumbuyo nthawi yotsatira.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri, ndikutsatira masekondi khumi a mpumulo. Bweretsani mipikisano 8 kwa mphindi 4.
Pumula mphindi imodzi
Pulogalamu Yamtengo Wapatali Ndi Mphamvu Yamphamvu
Gwiritsani zolemera zolemera mmanja onse awiri. Sungani zitsulo mobwereza pang'ono pamene mukudula, ndikupangira zojambulazo pamtambo wonyundo panthawi yochepa. Imani pamene mukuchepetsa zolemerazo ndikubwereza kwa masekondi 20 ndikupumula masekondi khumi.
Sewu Yogwira Pamwamba Pamwamba
Kuchokera pa zochitika zam'mbuyomu, tengani zolemera ku mapewa ndi masewera, ndikukankhira zolemera pamene mukuyimirira. Bwerezani kwa masekondi 20 ndikupumula masekondi khumi.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri, ndikutsatira masekondi khumi a mpumulo. Bweretsani mipikisano 8 kwa mphindi 4.
Pumula mphindi imodzi
Kuyenda Pushups
Pangani maulendo 4 'kuyenda' kumanzere (yendani kumanzere ndi kumanzere kupita kumanzere, kupita kumtunda, kenako yendani kumanja ndi mwendo kumbuyo pamodzi), kenaka 4 kumanja. Bwerezani masekondi 20 ndikupumula masekondi khumi.
Zovuta Zambiri
Lowani pa malo apulumu, pa manja ndi zala, mutagwira zitsulo zamanja pamanja. Gwirani chingwe chokwanira pafupi ndi nthitizi ndikukulitsa mkono kuti muthe. Bwerezani kwa masekondi 20, mutembenuzire zida pambali yonse. Kupuma kwa masekondi khumi.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri, ndikutsatira masekondi khumi a mpumulo. Bweretsani mipikisano 8 kwa mphindi 4.
Pumula mphindi imodzi
Kupulitsa Dumbbell Rows
Bendani m'chiuno, kubwerera kumbuyo ndi kufanana ndi pansi ndi zolemera zowonongeka pansi. Lembani zitsulo ndi kukokera zolemera mpaka pamtsinje mu kayendetsedwe koyendetsa, kuyendetsa mawerengero atatu. Lembani pansi ndi kubwereza kwa masekondi 20 ndikupumula masekondi khumi.
Lunge Kumbuyo ndi Double Arm Row
Gwirani zolemerazo ndipo mubwerere mmbuyo ndi mwendo wakumanja mulowetsa mwendo wolunjika. Lembani mtsogolo kuchokera m'chiuno, kubwereranso pansi, ndi kukoka mitsuko iwiri. Bwerezani kumbali yomweyo kwa masekondi 20 ndikupumula masekondi khumi. Mbali zina kumbali iliyonse.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri, ndikutsatira masekondi khumi a mpumulo. Bweretsani mipikisano 8 kwa mphindi 4.
Pumula mphindi imodzi
Cool Down: Mphindi 5 ya cardio ndi kutambasula
Total Workout Time: 30-35 Mphindi