Kulimbitsa thupi kwa Tabata kuti muumitse mimba

Zamkati

• Malizitsani dongosolo la maphunziro
• 1. Kukwera Mapiri
• 2. Magulu
• 3. Kukhazikika panjinga
• 4. Kugwada pamwamba
• 5. Zokambirana zachikhalidwe
• 6. Burpees
• 7. Makankhidwe
• 8. Kudumpha Jacks
• Momwe mungakulitsire zotsatira zamaphunziro anu

Njira ya Tabata ndi mtundu wamaphunziro othamanga kwambiri, monga HIIT, yomwe imakupatsani mwayi wowotcha mafuta, kuyankhula thupi lanu ndikuumitsa mimba yanu pogwiritsa ntchito mphindi 4 patsiku. Chifukwa chake, ili ndiye dongosolo labwino lophunzitsira kwa iwo omwe ali ndi nthawi yochepa pambuyo pa ntchito kuti apite kumalo ochita masewera olimbitsa thupi, mwachitsanzo.

Munthawi yamaphunziro iyi machitidwe 8 ​​osiyanasiyana amachitika omwe amagwira ntchito magulu angapo amisempha masekondi 20, osakanikirana ndi masekondi 10 opuma pakati pa chilichonse. Pakati pa masekondi 20 a masewera olimbitsa thupi, yesetsani kubwereza kangapo momwe mungathere. Izi zimakuthandizani kuti muzitha kuyatsa mafuta am'deralo kwinaku mukukulitsa minofu yanu, kuwapangitsa kukhala olimba.

Popeza njira ya Tabata ndiyolimbitsa thupi kwambiri imalimbikitsidwa makamaka kwa iwo omwe amachita masewera olimbitsa thupi. Chifukwa chake, ngati sizili choncho, muyenera kufunsa dokotala kuti akuwone momwe mulili asanayambe maphunziro.

Malizitsani dongosolo la maphunziro

Musanayambe maphunzirowa, muyenera kukhala ndi wotchi yoyimilira pafupi nanu kuti muzitha kuwunika nthawi yomwe mukuchita masewerawa. Zochitazo ndi:

1. Kukwera Mapiri

Zochita izi ndizabwino kwambiri kugwira ntchito minofu ya miyendo, kumbuyo komanso makamaka pamimba. Kuti muchite izi muyenera kudziyika nokha papulatifomu, ngati kuti mukukankha, koma, manja anu atawongoka, bwerani bondo limodzi ndikukoka pafupi ndi chifuwa chanu. Pitani kusinthana miyendo yanu ngati kuti mukukwera phiri.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

2. Magulu

Masewera olimbitsa thupi a squat amakulolani kuti muchepetse minofu yakuthwa ndi ntchafu. Chitani squat yachikhalidwe ndikubwerera. Kenako pita kumalo osanjikitsanso osasuntha phazi ndikubwereza mpaka kumapeto kwa nthawi. Kuti muchite izi ndikofunikira kuti mukhale okhazikika, kotero nayi momwe mungapangire squat molondola.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

3. Kukhazikika panjinga

Mtundu wamimbawu ndi njira yolimbitsira kwambiri yophunzitsira gulu lonse lamimba pamimba. Kuti muchite izi, ingogona chagada pansi ndikukweza miyendo yanu, ndikupanga mayendedwe mlengalenga. Pofuna kupewa kupweteka kwa msana, ikani manja anu kumbuyo kwanu ndipo yesetsani kuti msana wanu ukhale pansi nthawi zonse.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

4. Kugwada pamwamba

Kugwiritsa ntchito mawondo apamwamba kumathandiza kulimbikitsa ndikumveketsa minofu ya miyendo, pamimba ndi kumbuyo. Kuti muyambe kuchita masewera olimbitsa thupi, ingoyimirani kenako ndikudumphira, kukoka bondo limodzi nthawi, m'mwamba momwe mungathere, kusinthasintha nthawi yonseyo.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

5. Zokambirana zachikhalidwe

Kukhazikika kwachikhalidwe ndi imodzi mwazochita zosavuta komanso zothandiza kwambiri pamimba. Kuti muchite izi, mugone pansi chagwada ndikugwada pansi, ndikupumitsa mapazi anu pansi. Pomaliza, yesetsani kukweza msana wanu pansi kwambiri momwe mungathere poyang'ana kudenga. Bwerezani kangapo momwe mungathere.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

6. Burpees

Burpees ndi mtundu wovuta kwambiri wa masewera olimbitsa thupi omwe amakupatsani mwayi wogwira ntchito pafupifupi magulu onse amisempha, kuyambira miyendo, mikono, mimba ndi kumbuyo.

Kuti mupange burpee, imirirani kenako muchepetseni mpaka mutanyinyirika. Momwemo, bweretsani manja anu pansi ndikukankhira mapazi anu mpaka mutakhala pamtengo. Kenako, bwererani pamalo obisalapo, mukukoka mapazi anu pafupi ndi thupi lanu ndikukweranso. Bwerezani mpaka nthawi yakulimbitsa thupi ithe.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

7. Makankhidwe

Zochita izi zimakuthandizani kuti mugwire ntchito ya minofu ya pectoralis, mikono ndi pamimba. Pazochitikazi, muyenera kuchita kukoka mwamwambo, ndikusanjika mikono yanu m'lifupi ndikutsikira mpaka mutakhazikika ndi chigongono cha 90º. Ngati ndizovuta kwambiri, sungani mawondo anu pansi.

Nthawi yolimbitsa thupi: Masekondi 20 + masekondi 10 akupuma.

8. Kudumpha Jacks

Masewera olimbitsa thupi ndi njira yabwino kwambiri yogwiritsira ntchito minofu yonse mthupi, ndikuwongolera kugunda kwa mtima. Kuti muchite bwino, imirirani kenako mutumphe pang'ono mutatsegula miyendo ndi mikono yanu. Mwamsanga pambuyo pake tsekani miyendo yanu ndi mikono. Bwerezani mpaka nthawi yakulimbitsa thupi ithe.

Nthawi yolimbitsa thupi: Masekondi 20.

Mukamaliza dongosolo lanu lochita masewera olimbitsa thupi, musaiwale kutambasula minofu yanu ndi kupumula, kuti mupewe kuwonongeka kwa minofu ndikulola kugunda kwa mtima wanu kuchepetsedwa ndikuwongoleredwa. Nazi zina zomwe mungachite mutaphunzitsidwa.

Momwe mungakulitsire zotsatira zamaphunziro anu

Kuti mupeze zotsatira zabwino ndikukwaniritsa cholinga chanu chophunzitsira, ndikofunikira kusamala ndi chakudya chanu.Kwa izi, onani vidiyo ya Tatiana Zanin pomwe chilichonse chokhudza zomwe akuphunzitsira ziyenera kufotokozedwa: