Ukusebenza kweTabata ukomisa isisu

Umxholo

• Gqibezela isicwangciso soqeqesho
• 1. Ukunyuka kweentaba
• 2. Amanqana
• 3. Hlala phezu kwebhayisikile
• 4. Amadolo aphakamileyo
• 5. Ukuhlala ngokwesiko
• 6. IiBurpees
• 7. Ukutyhala
• 8. Ukutsiba iiJack
• Ungayandisa njani iziphumo zakho zoqeqesho

Indlela yeTabata luhlobo loqeqesho oluphezulu, olunjenge-HIIT, ekuvumela ukuba utshise amanqatha, uthambise umzimba wakho kwaye umise isisu sakho ngokuchitha nje imizuzu emi-4 ngosuku. Ke, esi sisicwangciso soqeqesho esifanelekileyo kwabo banexesha elincinci emva komsebenzi ukuya ejimini, umzekelo.

Ngexesha lesicwangciso soqeqesho kwenziwa imithambo eyahlukeneyo eyahlukeneyo esebenza kwimisipha yamaqela imizuzwana engama-20, ifakwe kwimizuzwana eli-10 yokuphumla phakathi komnye nomnye. Ngexesha lokuzilolonga imizuzwana engama-20, zama ukuphindaphinda kangangoko kunokwenzeka. Oku kukuvumela ukuba ukwandise ukutshiswa kwamafutha asekhaya ngelixa uthambisa izihlunu zakho, uzenza zomelele.

Kuba indlela yeTabata kukuzilolonga okuphezulu kuyacetyiswa ikakhulu kwabo sele bezilolonge ngomzimba. Ke ngoko, ukuba ayisiyiyo imeko yakho, kuya kufuneka ubonane nengcali ngokubanzi ukuvavanya imeko yakho yomzimba ngaphambi kokuqala uqeqesho.

Gqibezela isicwangciso soqeqesho

Phambi kokuqala isicwangciso soqeqesho, kuya kufuneka ube nesitophuwotshi esikufutshane nawe ukuze ubeke iliso ngokuchanekileyo ixesha owenza ngalo umthambo. Ukuzivocavoca zezi:

1. Ukunyuka kweentaba

Lo msebenzi ulunge kakhulu ekusebenzeni izihlunu zemilenze, umva ngakumbi isisu. Ukwenza oku kuya kufuneka uzibeke kwindawo yeplanga, ngokungathi uza kwenza i-push-up, kodwa, ukugcina iingalo zakho zimi nkqo, guqa idolo elinye ulitsale usondele esifubeni sakho. Yitshintsha imilenze ngokungathi unyuka intaba.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

2. Amanqana

Ukuzivocavoca i-squat kukuvumela ukuba uthumele imisipha ye-gluteal kunye nethanga. Yenza i-squat yemveli kwaye ubuyele phezulu. Emva koko uye ezantsi kwisikhundla se squat kwakhona ngaphandle kokuhambisa iinyawo zakho kwaye uphinde kude kube sekupheleni kwexesha. Ukwenza lo msebenzi kubalulekile ukugcina ukuma kakuhle, nantsi indlela yokwenza squat ngokuchanekileyo.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

3. Hlala phezu kwebhayisikile

Olu hlobo lwesisu yeyona ndlela iqatha yokuqeqesha lonke iqela lezihlunu zesisu. Ukwenza oku, lala nje ngomqolo phantsi uze uphakamise imilenze yakho, wenze ukunyakaza emoyeni. Ukuthintela iintlungu zangasemva, beka izandla zakho phantsi komqolo ongezantsi kwaye uzame ukugcina umqolo wakho uhlala uthe tyaba phantsi.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

4. Amadolo aphakamileyo

Ukusetyenziswa kwamadolo aphakamileyo kuvumela ukomeleza kunye nokuthambisa izihlunu zemilenze, isisu kunye nomqolo. Ukuqala umthambo, yima nje emva koko utsibe, utsala idolo elinye ngexesha, uye phezulu kangangoko kunokwenzeka, uyitshintsha yonke imithambo.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

5. Ukuhlala ngokwesiko

Ukuhlala ngokwesiko yenye yezona ndlela zilula kunye nezona zisebenzayo zesisu. Ukwenza oku, lala ngomqolo phantsi kwaye uguqe ngamadolo, uphumle iinyawo zakho phantsi. Okokugqibela, zama ukuphakamisa umqolo wakho emhlabeni kangangoko kunokwenzeka ngelixa ujonge esilingini. Phinda amaxesha amaninzi kangangoko unakho.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

6. IiBurpees

I-Burpees luhlobo olunzima kakhulu lokuzilolonga olukuvumela ukuba usebenze phantse onke amaqela emisipha, ukusuka emilenzeni, kwiingalo, kwisisu nasemva.

Ukwenza iburpee, yima emva koko uzithobe kude kube uyachopha. Kweso sikhundla, yiza nezandla zakho phantsi kwaye uzityhale iinyawo zakho ude ube useplangeni. Emva koko, buyela kwindawo ohleli kuyo, utsala iinyawo zakho kufutshane nomzimba wakho uphinde unyuke kwakhona. Phinda usebenzise ixesha lokuzilolonga.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + imizuzwana eli-10 yokuphumla.

7. Ukutyhala

Lo msebenzi uvumela ukuba usebenze kwimisipha ye-pectoralis, iingalo kunye nesisu. Kulo msebenzi, kuya kufuneka wenze ukutyhala ngokwesiko, ugcine iingalo zakho zibanzi-egxeni kwaye uye ezantsi ude wenze i-90º engile ngengqiniba yakho. Ukuba kunzima kakhulu, gcina amadolo akho ethe tyaba phantsi.

Ixesha lokuzivocavoca: Imizuzwana engama-20 + ukuphumla imizuzwana eli-10.

8. Ukutsiba iiJack

Ukuzilolonga yindlela elungileyo yokusebenza kwazo zonke izihlunu emzimbeni, ngelixa ulawula ukubetha kwentliziyo. Ukwenza ngokuchanekileyo, yima kwaye uthathe ukutsiba kancinci ngelixa uvula imilenze neengalo. Ngokukhawuleza emva koko vala imilenze neengalo zakho. Phinda usebenzise ixesha lokuzilolonga.

Ixesha lokuzivocavoca: Imizuzwana engama-20.

Xa usigqibile isicwangciso sakho sokuzilolonga, ungalibali ukolula izihlunu zakho kwaye uphumle, ukunqanda ukonakala kwemisipha kunye nokuvumela ukubetha kwentliziyo yakho kuncitshiswe kwaye kulawulwe. Nazi ezinye iindlela onokuzenza emva koqeqesho.

Ungayandisa njani iziphumo zakho zoqeqesho

Ukufumana iziphumo ezingcono kunye nokufezekisa injongo yakho yoqeqesho, kubaluleke kakhulu ukuba uqaphele ukutya kwakho.Ngoku, jonga ividiyo kaTatiana Zanin apho yonke into malunga nokutya okufunekayo kufuneka kuchazwe: