Xaiv TABATA kev kawm los ntawm Julia Bognar li 20-25 feeb rau txhua theem

Tsis ntev los no peb tau qhia koj txog 21 Hnub Kev Hloov Pauv los ntawm Julia Bognar. Tus kws qhia no paub zoo rau peb ua ib pab neeg ua yeeb yaj kiab Jillian Michaels hauv cov chaw nrov xws li: 30 Hnub Shred, Lub Cev Revolution, Killer Buns thiab Thighs, Beginner Shred.

Peb muab qhov tshwj xeeb xaiv qhov zoo TABATA-kev ua haujlwm los ntawm Julia Bognar, uas tau tsim nyob rau hauv kev koom tes nrog GymRa. Cov yeeb yaj kiab no yuav pab koj kom muaj txiaj ntsig zoo tiv thaiv qhov hnyav dhau, tshem tawm cov teeb meem hauv cheeb tsam thiab ua kom lub cev nruj. Cov vis dis aus tsuas yog siv sijhawm li 20-25 feeb xwb thiab qhov ntawd txaus kom poob phaus lossis txhim kho lub cev raws li kev ua haujlwm tsis tu ncua. Ua kev tawm dag zog 4-5 zaug hauv ib lub lis piam lossis ua ke nrog lwm cov yeeb yaj kiab (lub zog, ua haujlwm, Pilates lossis yoga) thiab ua kom koj lub cev zoo heev hauv lub sijhawm luv luv.

Txhua workouts Jillian Michaels nyob hauv kab ntawv cov lus yooj yim!

Dab tsi yog TABATA workout:

• Nws yog kev siv lub sij hawm siv siab (HIIT), ua tsaug rau qhov koj yuav mus hlawv rog, ua kom cov metabolism thiab ua kom cov leeg.
• Koj yuav hlawv calories tsis tsuas yog thaum lub sijhawm ua haujlwm, tab sis hauv 24 teev.
• Cov chav kawm raug tuav raws li lub hauv paus ntsiab lus: 20 vib nas this ce 10 vib nas this so. Tag nrho cov yeeb yaj duab Julia koj tseem tos lub 4th round ntawm kev ua si. Txhua puag ncig siv sijhawm 4 feeb, thiab suav nrog 2 qhov kev tawm dag zog.
• Feem ntau koj yuav ua yam tsis muaj khoom siv ntxiv, tab sis qee zaum yuav xav tau lub teeb dumbbell.
• Julia muab kev ua haujlwm zoo li TABATA rau tus pib thiab rau kev kawm qib siab.
• Txhua chav kawm ntawm kev poob siab thiab tsuas yog haum rau cov neeg noj qab haus huv uas tsis muaj teeb meem nrog pob qij txha thiab qaum.

Workout Julia Bognar los ntawm koob: Tabata Workout

Hauv koob Julia Tabata Workout suav nrog 8 luv TABATA kev cob qhia (22-23 feeb), uas txawv ntawm theem nyuaj. Yog tias koj muaj kev cob qhia thawj lossis theem nrab, pib cob qhia nrog Workout 1. Yog tias koj twb yog ib tus menyuam kawm ntawv dhau los lawm ces koj tuaj yeem mus rau Workout Workout 3 lossis 5.

• Ua haujlwm 1 (Beginner/Intermediate). Neslozhnaya interval cardio workout uas muaj xws li cov nram qab no ce: dhia hlua, cov ntsiab lus ntawm kickboxing, lunges, qee qhov burpees, hnav, khiav nrog kov hauv pem teb los ntawm tes. Cov khoom muag tsis xav tau.

• Ua haujlwm 2 (Beginner/Intermediate). Qhov kev tawm dag zog no suav nrog kev tawm dag zog lub plawv thiab kev tawm dag zog lub zog nrog dumbbells. Koj yuav muaj: yug me nyuam tes nrog dumbbells, Jogging nyob rau hauv qhov chaw, Superman, dhia bar, dhia caj npab thiab txhais ceg. Xav tau lub teeb dumbbells.

• Ua haujlwm 3 (Intermediate). Daim vis dis aus no yog nyob rau theem nruab nrab ntawm kev nyuaj. Ntawm qhov kev tawm dag zog Julia Bognar muaj: haiv neeg kov hauv pem teb nrog koj txhais tes, dhia nrog ib tug tig nyob rau hauv qhov chaw, dhia lunge, sib sib zog nqus dhia hla ob txhais ceg, ncaws, squatting nyob rau hauv txoj kab nqes.. Cov khoom muag tsis xav tau.

• Ua haujlwm 4 (Intermediate). Txawm hais tias muaj tib theem tau teev tseg, qhov kev tawm dag zog no nyuaj dua li yav dhau los. Nws suav nrog: taug kev hauv lub pluaj, qee qhov burpees (2 txawv versions), rub lub dumbbells rau koj lub hauv siab hauv kev ua kom muaj zog, qoj ib ce nrog dumbbells nyob rau hauv txoj hauj lwm ntawm ib tug sib sib zog nqus squat ncaws nrog ib tug kov ntawm ob txhais tes ntawm pem teb. Xav tau lub teeb dumbbells.

• Ua haujlwm 5 (Advanced / Intermediate). Nov yog ib qho ntawm cov yeeb yaj kiab nyuaj tshaj plaws ntawm cov teeb no, uas suav nrog: plyometric lunges, skater, qee qhov burpees + dhia (2 txawv versions), squats nrog dhia ncaws nrog kev tawm tsam. Xav tau lub teeb dumbbells.

• Ua haujlwm 6 (Advanced / Intermediate). Kev tawm dag zog tsis muaj khoom siv, nrog rau qhov tseem ceeb ntawm cov leeg nqaij. Nyob rau hauv qhov kev pab cuam no, ntau ce ua nyob rau hauv lub Mat: rolls dhia nrog ob peb kev hloov kho ib co burpees, thawb-UPS nrog lub coup. Tsis tas yuav cov cov lus nug.

• Workout 7: Ploj (Intermediate). Plyometric workout tsom rau ntawm lub cev qis. Ntawm cov kev tawm dag zog koj yuav ntsib qee qhov burpees, plie-squats, ntau yam kev xaiv dhia, suav nrog ntsug thiab kab rov tav. Xav tau ib tug dumbbell.

• 8 Kev Ua Haujlwm: Abs & Core (Intermediate). TABATA kev cob qhia rau plab thiab tawv nqaij nrog cov ntsiab lus ntawm cardio. Koj tab tom tos rau cov kev tawm dag zog hauv qab no: Kab rov tav Jogging, planks variations, modifications, jumps, sit-UPS thiab lwm yam variations ntawm xovxwm. Cov khoom muag tsis xav tau.

Koj tuaj yeem ua tsis tau tsuas yog rau kev cob qhia kev cai, tab sis kuj nyob rau hauv daim ntawv qhia hnub tiav rau 6 lub lis piam nrog kev nce qib tas li. Raws li txoj kev npaj no 3 zaug ib lub lim tiam koj yuav ua TABATA workouts nrog Julia Bognar, thiab lwm hnub koj tseem tos rau yoga (1 toj ib lis piam) thiab kev cob qhia ua haujlwm yooj yim, Tone & Activate (2 zaug ib lub lim tiam). Daim calendar tseem yuav tso tawm (1 toj ib lis piam).

Workout Julia Bognar ntawm koob: Advanced Tabata

Tab sis yog tias koj yog ib tus tub ntxhais kawm qib siab ces koj tuaj yeem tam sim ntawd mus rau ib qho ntawm Tabata Advanced los ntawm Julia Bognar. Nws suav nrog 6 qhov kev cob qhia cuam tshuam kom ua tiav ceev tshwm sim nyob rau hauv ib lub sij hawm luv luv. Kev cob qhia luv luv TABATA yuav yog qhov zoo ntxiv rau koj chav kawm. Muaj tiag plyometric loading pab hlawv lub cev rog thiab ua kom cov leeg nqaij.

Nyob rau hauv ib tug series ntawm Advanced Tabata suav nrog 6 workouts rau 20-25 feeb. Koj tuaj yeem muab lawv tso rau hauv lawv cov chav kawm tseem ceeb uas siv qhov program ua cardio-load, thiab tuaj yeem cob qhia ntawm daim ntawv qhia hnub ua tiav. Lub sijhawm uas muab GymRa, muaj plaub lub lis piam: 3 zaug hauv ib lub lis piam koj yuav ua yeeb yaj kiab nrog tabatas, 1 zaug hauv ib lub lis piam rau kev ua haujlwm aerobic ntau dua thiab 1-2 zaug hauv ib lub lis piam los khiav qhov kev pab cuam ntawm yoga rau cov leeg nqaij rov qab tom qab kev tawm dag zog.

Yog li, qhov program Tabata Advanced suav nrog cov yeeb yaj kiab hauv qab no:

• Tabata A, B Tabata, Tabata... F (20-25 feeb): rau kev ua yeeb yaj kiab hnyav los ntawm Julia raws li TABATA nrog dumbbells thiab tsis muaj khoom siv.
• Cardio Workout thiab Cardio seev cev Fusion (20-22 feeb): ob daim cardio workout ntawm Monica thiab Kalala rau hlawv calories.
• Lub cev tag nrho Circuit Court Workout (25 feeb): kev cob qhia Circuit Court nrog dumbbells rau cov leeg ntawm tag nrho lub cev los ntawm Hebri.
• Hip Qhib Yoga thiab Butt Lifting Yoga (18-20 feeb): ob lub yoga workouts los ntawm Laura qhib koj lub duav thiab pob tw.
• Rov qab yoga (22 feeb): yoga rau kev rov qab los ntawm Mickey.

Rau series Advanced Tabata pom zoo kom mus tsuas yog tias koj muaj kev kawm paub thiab tsis ntshai ntawm khaus khaus loads. Yog tias koj tsis paub meej tias koj tuaj yeem tiv nrog lub sijhawm siab thiab dhia ntau, pib nrog cov haujlwm saum toj no ntawm Tabata Workout, uas assumes ib tug ntau benign load.

Qhov kev pab cuam TABATA yog txoj hauv kev zoo tshaj kom tau zoo heev nrog tsawg kawg lub sij hawm rau kev cob qhia. Thiab qhov tseem ceeb tshaj plaws, Julia Bognar muab cov yeeb yaj kiab tsis yog rau cov tub ntxhais kawm qib siab xwb tab sis kuj rau cov pib tshiab.

Kuj nyeem: 7 kev ua haujlwm zoo cardio los ntawm Natalie IKO.