燃脂效果100分!韓國女生減肥練腹肌必試「TABATA 間歇訓練」,可以把你對身材的罪疚感減至零

 

每到夏天總嚷著減肥,但又不想到多人的健身室,結果還是選擇留在窄小的家中,做普通的伸展,故減肥成效也相對較慢。

其實,要消耗更多的能量,不一定要靠健身器械,幾個簡單的舉手提腿動作,也可以燃燒不少脂肪,韓國男神 Rain 日前便為準備回歸,特意在抗疫留家的 3 個月內,減去10公斤,當中的減肥秘訣,便包括 Instagram 上熱議的「TABATA」運動。

「TABATA」訓練由日本科學家 Izumi Tabata 博士提出,是高強度間歇運動(HIIT)的其中一種,其運動公式是:先運動20秒,然後休息10秒,如是者進行 8 次循環,共4分鐘。

 

 

驟看「TABATA」的影片,感覺就像做體操般,動作簡單並容易跟隨,而且每天只需花10至20分鐘,看來非常輕鬆。

不過,殊不知表面簡單,實踐起來卻是累得嚇人,原來每組動作都是高強度間歇性訓練,需要活動到平日難以用到的肌肉,因此燃燒脂肪的能力超高,亦可練出好看的身體曲線和腹肌。

 

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Hey, hey! Its #Wortkouttime 💪SAVE – SHARE – TAG a friend and do it later.🤜lets hit your body with this HIIT session by @natacha.oceane 🍏🥰 . . . . @thebesthealthytips by us 🍋 We love HIIT workouts because it speeds up your metabolism so it makes you keep burning more calories even after you finish the exercise. Moreover.. as it is short time exercise you can give your best and do it as fast as you can. . Get ready to 💦 in 20 minutes and let us know how you feel right after😅🥰⠀ .⠀⠀ 30s ON + 30s Rest before do it 3- 4x . .⠀⠀ 1️⃣Invisible ski erg: as if we’re pulling down hard and exploding back up all the way onto our toes quickly! If they look like you’re throwing a tantrum you’re probs doing them right 😂 . 2️⃣Shoulder taps to sitback ⠀ . 3️⃣Judo roll into stand and reach: use as much assistance as you need by pressing down against the floor with your your hands! .⠀⠀ 3️⃣Narrow to wide crabs: walking each side (hand + foot) out together and then back in together! ⠀ .⠀⠀ 4️⃣Side-to-side step squats ⠀ .⠀⠀ 5️⃣Tabletop opposite strikes: crunching the knee and the elbow in together hard, and switching after 15s or switching sides after each round if you prefer! ⠀ . 18 minutes and you will feel a better person 💕😉💪 . @tag a friend to do this one with you 🥰 . . . . . . . . . @thebesthealthytips #thebesthealthytips #hiitexercises #hiitworkout #fatburn #weightloss #tabataworkout #workouttips #workoutideas #cardiostrengh #hiitcardio #hiitsession #tabatasession #cardiofitness #fitnessaus #justdoit #quarantineworkouts #thebestworkouts #homeworkouts #bodyweightworkout #peach🍑 #humpday #womenwholift #legday #f4f #girlswholiftheavyweights #sydneyeats #quarantineworkout #fitnessaddict #melbourne

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雖然進行一段時間後,或會變得筋疲力盡,但由於整組「TABATA」運動的時間較短,因此疲倦感也點到即止,不會因怕辛苦,而令人打消持續運動的念頭,而且也有不少運動的組合或配搭,使每日重覆進行時,都不會感到太沉悶。

 

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No gym? No problem! This tabata circuit is quick & effective 💦 ⁣ •⁣ Tabata is a type of HIIT (high intensity interval training) that consist of 8 sets. You are going to work as hard as you can for 20 secs, rest for 10 secs. Complete 2-3 rounds. Let’s get it! 💪🏽⁣ 1️⃣Jump lunge/heel tap⁣ 2️⃣Up/Down plank w/ push up⁣ 3️⃣Alt. jackknife ⁣ 4️⃣Jump squat to sumo jump squat⁣ 5️⃣Cross body knee tucks to reptile (R)⁣ 6️⃣ Cross body knee tucks to reptile(L)⁣ 7️⃣Bear squat⁣ 8️⃣Burpee⁣ •⁣ MIND/MUSCLE CONNECTION IS IMPORTANT. THINK ABOUT THE MUSCLE YOU ARE WORKING🧠+💪🏽⁣ •⁣ APP COMING SOON! 🥳 You will be able to work out with me anytime, anywhere, 24/7! 💕⁣

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不少韓國女生也直指「TABATA」運動超見成效,只要每天做 4 分鐘「TABATA」,便成功由原來的小腹,練成陰影分明的六塊腹肌,而且期間不用調節飲食,減肥成果亦非常驚人。

假若你每天抽不出太多時間,抑或暫時不想到 Gym 運動的女生們,不妨跟著「TABATA」的影片一起活動吧!

 

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