'TABATA '(FULL BODY—LEVEL: BEGINNER)

#TABATA #一首歌時間瘦身！

(‪#‎適合有一定基礎初學者或女生的版本‬)

大家可以邊看邊一起跟著做喔💪

Tabata Workout Special for Beginner & Ladies💪
Let's Do It!
1. Squat
2. Kneeling Push up
3. Dynamic Lunges
4. High Knee
5. Spider Crawl
6. Leg Lifts
7. Plank Jack
8. Knee Crunches

‪#‎做TABATA間歇訓練時一定要注意的事‬
開始前，請必須做暖身運動和伸展操讓肌肉放鬆。
進行訓練時，最重要的就是時間，必須準確遵守運動20秒再休息10秒的原則，運動效果才會顯著，以這樣的方式進行8組動作，便能有像長時間運動般的燃脂效果。
就算只是勉強運動的人，只要在能力範圍裡用盡全力，也能達到效果。因此，建議間歇訓練要以「慢慢提高速度與次數」的方式來進行最好，在自己體力得以負荷的範圍內進行，比起勉強自己，量力而為才不會受傷。
還有，因為這是在最短時間內盡可能達到最大心跳速率的累人運動，若是容易罹患腦中風或是心臟麻痺的人，做這個運動很可能會發生危險。服用高血壓藥的患者，或是曾罹患腦中風或心臟麻痺者，在進行此訓練前，一定要先詢問醫生。

ZeROX教練們會作出更多簡單教學視頻
讓你更輕鬆瘦身！

關注我們👇

[chadyck]

Why are you removing all your videos? They are very motivating for our daily workouts. Please keep the last ones online!

[emmalegon]

In Feb 19 I started doing tabata with another video x4, 3 times a week. I couldn't believe how quickly my body changed in a few weeks my tummy starting shrinking. I started adding other videos including this one to my routine. I love this routine and consider it as one of my favourites.
A diet helped as well but my body has toned up quickly due to tabata and I have lost inches and my fat % has gone down. My resting heart rate has gone from 74 to 55 and I can't thank you and all the tabata video stars enough. My heart recovery time is sooo much better, I can now keep up with you all and even go faster... I now do this video x4 with various other videos adding up to anything from 16minutes to 90...3 times a week- just depends on how much time I have free and it costs me nothing. I have gone from a size 16 to 8/10 UK and lost 2stone or 28lb. Thank you thank you xx I am not going to stop. xx

[Iamnobody]

1.深蹲
2 曲膝伏地挺身
3.跨步
4.高抬腿
5.側著登山抬腿
6.抬腿（躺）
7.棒式腳開合
8.背貼地曲膝（腳懸空）仰臥起坐

[jimybluesky]

I keep doing this since last 3 yrs almost daily & never stop. Add with the other tabata of 4 min & plank for 5 min. Feel so great without hv go to gym.

[zil]

my pe teacher sent this video to the class, so we wont be hippopotamuses during the quarantaine. i enjoy pe class for the first time of my life.

[callmealang]

TABATA

1. Squat
2. knelling push up
3.dynamic lunges
4.High Knee
5.spider crawl
6.Leg Lifts
7.plank jack
8.knee crunches

[jasonong]

following this video during this 3 months. i managed to lose 6-7kg =) awesome ! thanks!

[annikegibson]

Yes please ....oooh..I mean this girl here is here for the workout !💪😀😆

[temamjewar]

It is the best training👍👍👍
Post it through step

[atina]

Τέλεια προπόνηση! Συγχαρητήρια! 🇬🇷 From Greece 👏👏👏❤❤❤

[uxprkgc]

停課大學生報到
這已經變成體育課期末成績
體育智障如我直接原地去世...

[guchiguchi]

Я просто тащусь от этого комплекса не успеешь устать уже заканчивается и снова новое, это идеально ❤❤❤❤

[mewmewhang]

太棒了，現在可以做到三個循環了
感覺大腿腹部真的有變緊實
感謝！希望再多分享

[AnaMarincic]

This is absolutely amazing and I love it! Music is excellent and it is motivating us to work. Simple, I love this feeling in my muscles after. Please do some more combinations.

[dtristan]

So simple and yet after 4 rounds I am warmed up and sweating and need to change my shirt. Great routine x4 to raise the heart rate. Thanks for creating and sharing!

[jeremykerk]

Ya'll really become strong when you guys exersise.

[susone]

I do this workout everyday. Thanks for this video.

[AnuroopBangalore]

My favourite workout music. I use this for my workout-2 of my session.

[fansogg]

1 Squat 00:15
2 Kneeling Push up 00:43
3 Dynamic Lunges 01:14
4 High Knee 01:44
5 Spider Crawl 02:14
6 Leg Lifts 02:44
7 Plank Jack 03:14
8 Knee Crunches 03:43

[Infinti]

this is a great work out and great music!!