Tsis muaj sij hawm mus cob qhia? Nws tsis yog teeb meem! Rau Tabata-themed workouts yuav unleash anabolic tawg ntawm tag nrho cov nqaij leeg loj nyob rau hauv ob peb ceev, furious feeb.

Author: Alex sav

kuv lees txim. Ua kom tiav cov kab lus no dhau los ua nyuaj tshaj qhov kuv xav. Nrog rau lub sijhawm kawg los txog, kuv tau mob siab ua kom tsis txhob ntim khoom tom qab kuv qhov kev txav mus los tsis ntev los no thiab ua ib pawg ntawm cov npe tsis muaj qhov kawg, yog li tsis muaj sijhawm los zaum thiab sau cov ntaub ntawv kom tiav. Txawm li cas los xij, kuv paub tias ib qho snippet tau ua tiav lawm, thiab kuv yuav tsis cia lub hom phiaj tseem ceeb - lossis kuv qhov kev tawm dag zog! - ploj ntawm radar.

Cov kab hauv qab yog tias peb muaj ntau yam sib xws. Tshwj tsis yog tias koj yog menyuam yaus ntawm tus tsim ntawm qee qhov kev ntseeg siab uas ua tus neeg dag txhua hnub, koj paub tias lub neej cuam tshuam li cas rau peb cov phiaj xwm. Muaj ib txwm ua ib yam dab tsi ua, thiab txoj hlua tsis kawg ntawm cov khoom yuav tsum tau nyiag lub sijhawm muaj txiaj ntsig los ntawm koj hnub. Thiab tam sim no nws twb yog cuaj yav tsaus ntuj, lub hnub tau teem caij ntev, thiab koj tseem tsis tau xav txog kev pib koj qhov kev cob qhia txhua hnub.

Kuv khiav mus rau hauv cov teeb meem zoo li no txhua lub sijhawm thiab, zoo li koj, kuv ntxub kev hla kev ua haujlwm. Yog li kuv pom qhov kev daws teeb meem zoo nkauj rau qhov teeb meem uas tau lees paub los coj kuv mus rau kuv lub hom phiaj kev noj qab haus huv thiab kom kuv tsis txhob hla kev tawm dag zog. Kuv tswj nws li cas? Zoo, kuv tau ntse: Kuv tau ua ke cov ntsiab lus ntawm Tabata cardio kev cob qhia nrog kev cob qhia lub zog thiab tau txais kev ua haujlwm nrawm, nyuaj thiab ua haujlwm tau zoo uas tso cai rau koj ua tiav nws hauv ib lub sijhawm sib npaug ntawm cov lus luv luv ntawm kev cob qhia tsis tu ncua.

Puas yuav muaj 4 feeb?

Yog tias koj tau nyeem kuv cov ntawv dhau los, xws li "Phau Plaub Txoj Kev Zoo Tshaj Plaws kom Hlawv Rog," koj tau hnov ​​​​txog Tabata kev cob qhia. Raws li ib txoj kev qhia tshwj xeeb, Tabata kev cob qhia tau tshwm sim hauv 1996 tom qab kev tshawb fawb los ntawm Nyiv tus kws tshawb fawb Dr. Izumi Tabata hauv ib pab pawg ntawm Olympic ceev skaters nrog rau qib siab ntawm kev ua haujlwm zoo.

Cov kev kawm tiav 7-8 rounds ntawm 20-thib ob cycling ntawm 170% ntawm lawv cov pa oxygen ntau tshaj plaws thiab so rau 10 vib nas this tom qab txhua ceg. Kev tawm dag zog luv luv - txog plaub feeb rau txhua yam - tau ua haujlwm zoo dua hauv kev ua kom aerobic thiab anaerobic endurance ntau dua ntev dua, kev siv zog nruab nrab ntawm cardio workouts ua tib lub sij hawm hauv ib lub lis piam.

Lwm qhov kev sim luam tawm xyoo 2013 coj Tabata kev cob qhia mus rau qib tom ntej. Txoj kev tshawb no tau siv cov txheej txheem Tabata yooj yim, tab sis suav nrog plaub qhov 4-feeb rounds hauv ib qho kev tawm dag zog nrog ib feeb so hauv nruab nrab. Thaum lub sijhawm ua haujlwm 20-feeb no, cov ntsiab lus tau hlawv 240-360 calories, thiab tib lub sijhawm tau txais kev siv zog ntau ntxiv rau ob peb hnub tom ntej.

Txhua qhov kev tawm dag zog hauv qab no tsuas yog plaub feeb ntev, tab sis koj tuaj yeem muab lawv ua ib qho - nrog rau ib feeb ntawm so ntawm cov kev tawm dag zog - rau qhov sib npaug sib npaug thiab muaj txiaj ntsig zoo.

Kev cob qhia muaj zog hauv Tabata style

Txawm hais tias nws yog feem ntau siv nrog kev ua haujlwm aerobic, cov txiaj ntsig ntawm Tabata workout mus deb dhau ntawm cardio thiab rog rog. 20-thib ob assaults yog qhov zoo rau kev nqa hnyav hnyav, yuam cov leeg ua haujlwm ntawm qib submaximal. Txhua yam koj yuav tsum tau ua yog nrhiav qhov hnyav, uas yog qhov kev npaj ua haujlwm zoo tshaj plaws xav tau ntawm koj.

Rau qhov kev tawm dag zog, kuv xav kom koj pib ntawm 50% ntawm qhov hnyav koj ib txwm siv los ua kom cov leeg nqaij tsis ua haujlwm ntawm tus qauv 10-rep. Thiab tsuas yog tom qab tau siv rau cov Tabata workouts, koj tuaj yeem ua kom lub nra hnyav. Hauv lwm lo lus, tsis txhob cia koj lub ntsej muag thawb koj hnyav dhau!

Rau cov pace ntawm koj reps, ua rau lawv tawg - tab sis tswj - ib tug zoo contraction raws li ib tug tswj tsis zoo theem, tsis ntev pauses. Koj lub hom phiaj yog ua kom tiav ntau yam huv, kev ua haujlwm tau zoo li sai tau hauv 20 lub sijhawm thib ob.

6 piv txwv ntawm Tabata-style workouts

Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj li Tabata-style workouts, xyuas kom koj sov so kom zoo thiab pab pawg ntau yam kev tawm dag zog uas yuav ua haujlwm ntau pawg leeg tib lub sijhawm.

Txhua qhov kev tawm dag zog no tsuas yog plaub feeb ntev thiab muaj plaub qhov kev tawm dag zog. Koj tau muab 20 vib nas this los ua kom tiav ib qho kev tawm dag zog, ua raws li 10 vib nas this ntawm so thaum lub sijhawm hloov pauv ntawm kev tawm dag zog. Koj yuav ua kom tiav yim rounds nyob rau hauv tag nrho.

Lub mis workout

Rov qab workout

Lub xub pwg nyom workout

Ceg ceg ua haujlwm

Kev cob qhia tes

Abs kev ua haujlwm

Ua ib qho shortcut rau kev vam meej

Tau kawg, cov kev tawm dag zog uas tau teev tseg saum toj no tsis tau teeb tsa hauv pob zeb. Koj muaj kev ywj pheej hloov lawv mus rau qhov zoo sib xws lossis rau cov uas koj nyiam kom coj cov kwj tshiab rau txhua qhov kev tawm dag zog, tshwj xeeb tshaj yog tias koj twb tau siv qhov kev tawm dag zog ntau zaus.

Piv txwv li, lub rooj zaum xovxwm tuaj yeem hloov tau nrog ib qho incline xovxwm, dumbbell xovxwm, Smith tshuab xovxwm, lossis rauj tuav dumbbell xovxwm; Cov ntaub ntawv hnyav hnyav tuaj yeem hloov nrog cov ntaub ntawv tes hauv lub simulator (Butterfly) lossis crossover. Thiab kev thawb-ups tsis tu ncua tuaj yeem hloov nrog kev thawb-ups ntawm qhov tsis sib xws. Qhov tseem ceeb yog ua raws li Tabata raws tu qauv, tsis yog ib qho kev xaiv tshwj xeeb.

Nov yog qee qhov kev xaiv rau txhua qhov kev tawm dag zog:

• Pullups: rub ntawm lub sab sauv mus rau hauv siab, rub ntawm sab sauv thaiv qab lub taub hau, rub-ups nrog ib tug counterweight
  
• Ib leeg kab: Bent-over barbell, T-bar barbell, qis thaiv barbell, tshuab txuas bar
  
• Seated Overhead Press: overhead xovxwm, sawv dumbbell xovxwm, Arnold xovxwm, kab ntsug (barbell rub rau lub puab tsaig)
  
• Kev yug me nyuam dumbbells rau sab hauv ib qho incline: abduction ntawm caj npab nyob rau hauv ib tug incline ntawm lub thaiv, yug me nyuam dumbbells thaum zaum nyob rau hauv ib tug incline, tsa caj npab nyob rau hauv lub simulator (rov qab npauj npaim)
  
• Nce dumbbells rau sab: nqa caj npab mus rau sab ntawm qhov thaiv (nrog ib lossis ob txhais tes), tsa caj npab hauv lub simulator, nqa lub kettlebell
  
• Frontal nqa ntawm lub bar: alternate frontal lifting dumbbells, tsa caj npab nyob rau hauv pem hauv ntej ntawm koj nyob rau hauv ib tug cable simulator, tsa caj npab nyob rau hauv pem hauv ntej ntawm koj ntawm ib tug dag thaiv
  
• Dhia Squats: kauj ruam los yog kauj ruam dhia, dumbbell squat, barbell squat
  
• Nyob rau hauv lub lunges: taug kev lunges, sab lunges, ncig lunges
  
• Lifting bar rau biceps thaum sawv: sawv EZ barbell nqa, barbell lossis EZ barbell nqa ntawm Scott lub rooj ntev zaum, ib sab caj npab dumbbell nqa ntawm Scott lub rooj ntev zaum, caj npab curls ntawm Scott lub rooj ntev zaum
  
• Parallel Bar Dips: lub rooj zaum xovxwm, Fabkis lub rooj zaum xovxwm, rooj zaum xovxwm nrog nqaim tuav
  
• Rauj biceps curl: nqa dumbbell nrog rauj rau ntawm Scott lub rooj ntev zaum, kab laug sab curls rau biceps, nqa dumbbells ntawm lub rooj ntev zaum incline, nqa EZ bar nrog rov qab tuav
  
• Extension ntawm lub Upper Block: Extension ntawm ib lub thaiv nrog txoj hlua kov, txuas nrog V-kuav, txuas ntxiv ntawm caj npab hla lub taub hau nrog txoj hlua kov, txuas ntawm caj npab nrog dumbbells overhead, thawb-ups hauv lub simulator
  
• Twisting "Bicycle": ob npaug crunches, crunches ntawm lub block, crunches nyob rau hauv lub tshuab rau cov xovxwm
  
• Sab bar: ib txwm plank, oblique twists, twists ntawm lub rooj ntev zaum incline
  
• Hanging Knee Raises: dai ob txhais ceg, dai lub hauv caug (tuav lub fitball ntawm ob txhais ceg), dag ceg (ntawm lub rooj zaum lossis hauv pem teb)

Wb mus tsav tsheb!

Koj tuaj yeem siv cov kev tawm dag zog no txhua lub sijhawm, sai li sai tau thaum koj muaj feeb dawb. Koj tuaj yeem ua ib qho teeb tsa kom nrawm nrawm, lossis ua ke ob peb zaug yog tias koj xav tsim ntau pawg leeg. Thiab yog tias koj muaj hmoo txaus kom tau txais ntau tshaj li ob peb feeb dawb, koj tuaj yeem sim ua qhov kev tawm dag zog tsis zoo rau tag nrho lub cev, ua kom tiav tag nrho cov kev npaj ua tiav ib qho los ntawm ib qho. Hauv qhov no, kuv qhia koj kom pib nrog ob txhais ceg thiab nraub qaum, thiab ua tiav nrog cov leeg ntawm caj npab thiab lub cev.

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