txheem
Lub hom phiaj tseem ceeb: hlawv rog, nce nqaij pob
Ib hom: cardio
Npaj qib: elementary
Tus naj npawb ntawm kev tawm tsam hauv ib lub lis piam: 3
Cov khoom tsim nyog: barbell
cov neeg tuaj saib: cov txiv neej thiab cov poj niam
Author: Brad Borland: koj puas xav tau ntau tus thwjtim?
Hlawv rog, tsim cov leeg, thiab tau pob nrog 8 feeb Siab Siab Tabata Workout ntawm Squats thiab Pushups!
Cov lus piav qhia txog cov haujlwm
Koj tuaj yeem nrhiav 8 feeb los cob qhia? Koj puas xav ua kom ntau tshaj 8 feeb no?
Ntawm no, lo lus Tabata-kev cob qhia yog tej zaum twb paub rau koj. Classic Tabata style workout yog ua tiav hauv 4 feeb thiab yog qhov sib txawv nrog cov yam ntxwv tshwj xeeb.
Keeb kwm keeb kwm
Dr. Izumi Tabata tsim hom HIIT no thaum ua kev tshawb fawb ntawm National Institute of Physical Education thiab Sports hauv Tokyo. Nws faib cov neeg koom nrog hauv qhov kev sim ua ob pawg, uas tau koom nrog cov txheej txheem kev cob qhia sib txawv. Thawj pab pawg tau ua ib-teev workouts nrog nruab nrab siv 5 zaug hauv ib lub lis piam rau 6 lub lis piam. Pab pawg thib ob tau ua 4-feeb, kev siv zog heev 4 zaug hauv ib lub lis piam rau 6 lub lis piam.
Cov pab pawg thib ob tau siv cov txheej txheem uas niaj hnub no hu ua Tabata Method: 20-thib ob teev ntawm qhov siab tshaj plaws yog ua raws li 10-thib ob so. 8 ntawm cov kev ua haujlwm no thiab so yuav ntxiv mus rau 4-feeb workout.
Qhov tshwm sim? Tom qab 6 lub lis piam, thawj pab pawg tau pom qhov nce hauv aerobic endurance (kev txhim kho ntawm cov hlab plawv), tab sis tsis muaj kev hloov pauv hauv cov tshuaj anaerobic (cov leeg nqaij hloov). Nyob rau tib lub sijhawm, pawg thib ob tau pom tias muaj kev nce ntxiv hauv aerobic endurance nrog rau kev ntxiv dag zog rau anaerobic systems.
Tabata yuav pab tau koj li cas?
Yog li cas koj ua Tabata kev cob qhia ua haujlwm rau koj? Koj ua li cas kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev hlawv rog thaum tsim cov leeg los ntawm cov txheej txheem kev ua haujlwm zoo?
Hauv qab no yog ib qho piv txwv ntawm Tabata workout uas tsim los ntawm squats thiab push-ups tsim los hlawv rog thaum nce cov leeg nqaij.
Ua ntej pib ua haujlwm, nco ntsoov ua kom sov ntawm lub tsheb kauj vab lossis treadmill, ua ob peb lub laub thiab squats nrog koj tus kheej qhov hnyav, thiab tsuas yog tom qab ntawd pib HIIT kev cob qhia. Nco ntsoov tias kev kawm siv zog yuav tsum muaj kev tawm dag zog kom raug - tsis txhob hnov qab txog cov txheej txheem rau ib pliag!
Classic Tabata kev cob qhia
Hloov 20 vib nas this ntawm qhov hnyav nruab nrab squats nrog 10 vib nas this ntawm so. Ua 8 rounds, lo rau koj lub sijhawm, thiab ua tiav hauv 4 feeb. Tom qab ua tiav thawj feem, so rau 2 feeb thiab ua tib yam nrog kev thawb-ups.
Classic Tabata kev cob qhia "Squats thiab push-ups"
Ua txhua txheej rau 20 vib nas this, ces so rau 10 vib nas this.
8 mus kom ze rau Max. kev rov ua dua
So 2 feeb ntawm kev tawm dag zog
Ua txhua txheej rau 20 vib nas this, ces so rau 10 vib nas this.
8 mus kom ze rau Max. kev rov ua dua
Yooj yim dhau lawm?
Txhawm rau nce qib nyuaj, sim hloov squats thiab thawb-ups. Ntawd yog, koj ua 20 thib ob txheej ntawm squats, so 10 vib nas this, tom qab ntawd ua 20 vib nas this, so, thiab rov qab mus rau squats. Hloov cov kev tawm dag zog kom txog thaum koj muaj 8 lub voj voog (4 feeb). Tom qab ua tiav thawj zaug, so rau 2-3 feeb, tom qab ntawd ua lwm lub voj voog hauv 4 feeb thiab ua tiav qhov kev tawm dag zog.
Tseem muaj lus nug txog Tabata style workouts? Nug lawv hauv cov lus hais rau kab lus.