Koetliso ena ea Tabata ke tsela e ntle ea ho chesa lik'hilojule ka ho etsa likarolo tse phahameng tse tla phephetsa 'mele oohle oa hau. Tlhahlobo ena e tsoetseng pele e kenyeletsa Tabata e 5 e lebisang tlhokomelo e fokolang, matla a holimo haholo. U tla ikoetlisa ka metsotsoana e meng le e meng ka metsotso e 20, u phomole bakeng sa 10, u pheta seo ka kakaretso bakeng sa metsotso e 4 bakeng sa sete ka seng. Koetliso ena e kenyeletsa li-exercice tsa kettlebell, kahoo o lokela ho tseba kettlebell koetliso pele o leka ho tsamaea. Khetha Tabata e le 'ngoe e behiloeng bakeng sa ho ikoetlisa nako e khutšoanyane kapa tlatsa tse hlano bakeng sa ho ikoetlisa ka metsotso e 25.
Litlhokomelo
Bona ngaka ea hau haeba u e-na le likotsi tsa bongaka, mafu kapa maemo.
Thepa e hlokahalang
Sethapo se matla-kettlebell (se nkang sebaka sa li-dumbbells), sebapali sa meriana (khetho), li-Gliding Discs kapa lipoleiti tsa pampiri
Joang
- Ka mor'a hore mofuthu o futhumale, khetha mekhoa ea ho ikoetlisa tabateng e 'ngoe le e' ngoe, ho etsa se seng ka metsotsoana e 20 le ho phomola metsotsoana e 10.
- Pheta Taba e 'ngoe le e' ngoe e behe ka makhetlo a mane ebe o phomola ka motsotso pele o fetela Tabata e latelang.
- Sehlopha ka seng se lokela ho nka metsotso e 5 ntle le hore u hloke phomolo e eketsehileng.
- Tlohela boikoetliso leha e le bofe bo bakang bohloko kapa bo bobe le ho eketsa phomolo ha ho hlokahala, ha u ntse u leka ho ipelaetsa le ho sutumella meeli ea hau.
1 - Tata ea Mofuthu: Bohato bo Atlehang
E-ea ka ho le letona ka hohle kamoo o ka khonang, ho phunyeletsa matsoho. Tlisa leoto le letšehali, le ama fatše 'me u tsamaee ka letsohong le letšehali. Pheta, ho tsamaea ka potlako kamoo u ka khonang metsotsoana e 20, phomola metsotsoana e 10.
2 - Knee Lifts le Med Ball
Tšoara bolo ea meriana (khetho) ho toba holimo 'me u tlise lengole le letona ho tlōla lebelo ha u ntse u tlisa boto meleng. Pheta ka lehlakoreng le leng ka metsotsoana e 20, phomola metsotsoana e 10.
3 - Boemo bo tlaase ba ho qhaqha likhahla
Qala ka ho nka leoto le letona ka lehlakoreng le leng, hoo e batlang e le lehlakoreng le le leng, ha o ntse o potoloha letsoho le letona le holimo. Ka potlako otlolla leoto mme u nke leoto le letšehali, u phunye letsoho le letšehali. Tsoela pele ho tloha ka mahlakore ka potlako kamoo u ka khonang metsotsoana e 20, phomola metsotsoana e 10.
4 - Boemo bo tlaase ba ho qhaqhoa likhase tse nang le libetsa tsa mookoli
Tlohela ka ho le letona ho ea lehlakoreng le leng ha u ntse u potoloha matsoho ka bobeli. Potoloha matsoho ka tsela e 'ngoe ha u ntse u reteleha' me u hata ka ho le letšehali. Lehlakore le leng ka potlako kamoo u ka khonang ha u ntse u potoloha matsoho ha u ntse u hula mookoli. Pheta metsotsoana e 20, phomola metsotsoana e 10.
Pheta ka makhetlo a 2 ka kakaretso ea metsotso e 4.
5 - Tabata e behiloeng 1: Tšoaea ka maoto
Squat fatše tsamaea matsoho ho fihlela u le sethaleng. Ka potlako kamoo u ka khonang, khutlela matsoho ho squat le ema. * Ho ikhethela: Eketsa tsusumetso le / kapa tswelela qetellong ka matla a mangata. Pheta metsotsoana e 20, phomola metsotsoana e 10.
6 - Kick Front le Plank
Etsa ka leoto le letona 'me u itlhaketse leoto le letona ho ea fatše, u nke matsoho fatše. Eba leoto le letšehali ka nģ'a ho le letona ho ea ka lepolanka, tšoara ka bokhutšoane ebe o tsamaisa leoto le letšehali hape. Ema, u palame leoto la hao le letona mme u khutlele ka lepolong la hau. Pheta metsotsoana e 20 'me u phomole metsotsoana e 10. Etsa ketsahalo ena ka lehlakoreng le leng nakong e tlang haufinyane.
Pheta makhetlo a 4 ka kakaretso ea metsotso e 4. Phomola metsotsoana e 30-60
7 - Tabata e behiloe 2: Kettlebell hamorao e hlasela
Tšoara kettlebell 'me u tsoele ka letsohong le letona, u phunye kettlebell pakeng tsa mangole. Tsamaisa maoto hammoho ha u ntse u phalla letheka ho theola boima ba mahetla. Qetella ka ho le letona hape, o phunya bell pakeng tsa mangole 'me, ha u ntse u tsamaea hammoho, tlela bell holimo. Pheta letoto ho le letšehali bakeng sa metsotsoana e 20, phomola metsotsoana e 10.
Kettlebell Side Step 8 - Single Arm Swing Curl
Tšoara kettlebell ka letsohong le letona ka lehlakoreng la hao. Eba ka ho le letona mme o theohele ka squat, o theola boima bo pakeng tsa mangole. Ha u ntse u khutlela morao, u phunyeletse boima ba eona ka biceps curl, u qetelle u le boima ka ho toba. Pheta metsotsoana e 20, phomola metsotsoana e 10, lehlakoreng le leng le le leng.
Pheta makhetlo a 4 ka kakaretso ea metsotso e 4.
Phomola metsotsoana e 30-60
9 - Tabata Setha sa 3: Li-burpees tse slileng
Ema ka maoto litulong tsa lifofane kapa lipoleiti tsa pampiri le squat fatše. Khutsa maoto hape ka sethaleng 'me u etse pushup (ho ikhethela). Khutsa maoto hape 'me u ema. Pheta metsotsoana e 20, phomola metsotsoana e 10.
10 - Sliding Mountain Climbers
Ho tswa ho li-burpees, lula fatše sebakeng sa pushup 'me menoana e sa ntse e le likoloi tsa lifofane' me tse ling li tlise mangole ka sefubeng, joalokaha eka li matha kapele kamoo u ka khonang. Etsa hore letheka le theohe 'me le khanne mangole holimo kamoo le ka khonang. Pheta metsotsoana e 20, ebe u phomola metsotsoana e 10.
Pheta makhetlo a 4 ka kakaretso ea metsotso e 4.
Phomola metsotsoana e 30-60
11 - Tabata Setha 4: Kettlebell Single Arm Overhead Swing
Squat le ho phunya kettlebell e mahareng morao pakeng tsa mangole. Tšoaea letheka pele, u sebelisa matla a 'mele oa hao o tlaase ho otla kettlebell ka holimo, letsoho le otlolohileng. Fokotsa boima bo fokotsang mme o pheta-pheta li-8 hape pele u fetola mahlakoreng.
12 - Lunge Lula ka kettlebell
Tšoara kettlebell le pivot, o fetisetsa 'mele ho le letona mme o kene ka lehare. Ha u ntse u sutumelletsa morao holimo, senya boima ba 'mele ebe u feta hloohong ha u ntse u phallela ka lehlakore le leng, u fetola kettlebell ka lehlakoreng le leng. Tsoela pele metsotsoana e 20, phomola metsotsoana e 10.
Pheta makhetlo a 4 ka kakaretso ea metsotso e 4.
Khutsa 'me u otlolle
Kakaretso ea nako ea ho sebetsa: metsotso e 25