TABATa-Übungen

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Was ist Tabata?

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Tabata-Einheit

[{"selector":"#anim-ee59cda5-4502-477c-8b75-99431a987874","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-b799ebdb-3cf5-4124-bad0-4a0c3cf240c2","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00904f69-1cf2-4ced-95d4-4f93ef5540ed","keyframes":{"transform":["translate3d(-115.82278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Denn ein Tabata-Training besteht nur aus 8 Intervallen à 20 Sekunden. Zwischen jedem Set sind 10 Sekunden Pause. Die Tabata-Übungen sind allerdings so anstrengend, dass man dabei ordentlich ins Schwitzen kommt. Mehr zu Tabata

Wozu?

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Let's go

[{"selector":"#anim-75be9fd8-13b3-4ff6-8da2-b234196a6347","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-90393116-3e51-435e-bc44-ec1c5de0cdf4","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea1e0a1c-7ef1-4069-a15b-8bfdde267c67","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Du willst es einmal ausprobieren? Dann such die aus den folgenden Übugen vier heraus. Du wirst sie je zweimal durchführen. Du kannst einen Timr nutzen oder Tabata-Sound von Spotify oder YouTube nutzen .. Mehr zu Tabata

# mountain climber

[{"selector":"#anim-7359ff0f-04b3-4616-b371-6a50bab292ad","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-10f03f8a-8444-41e4-86a5-02247bbc0585","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5d559b7-36d9-4143-8432-11f46905d9fe","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Beim Mountain Climber gehst du in eine Plack-Position. Dann ziehst du deine Knie zu deinen Schultern. Fortgeschrittene versetzen dabei auch ihre Hände. Mountain Climber

# high knees

[{"selector":"#anim-26d40085-12b5-4ecc-9f43-206457897ef3","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-9ddb6a0e-ff1c-46a2-b267-74d7d3df1da9","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7dbe5aa9-4695-4ad5-bbee-243ec7495d5d","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Stelle dich aufrecht hin und ziehe dich Knie in schnellem Wechsel an deinen Bauch nach oben. Mehr zu Tabata

# Burpees

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# jumping jacks

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# squat jumps

[{"selector":"#anim-e6e77a55-26b6-43a1-bdc6-48a7b76c9a3a","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-68a1327f-e859-4ee0-887a-36249ba930cb","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a77129b6-8518-4423-a762-1238174c2cb9","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Bei dieser Übung gehst du vom Suqat direkt in einen Sprung über. Achte darauf, dass deine Knie sich nicht vor deine Füße schieben. Mehr zu Tabata

# box Jump

[{"selector":"#anim-c53e0b9d-a5b3-43ec-b385-18d01653a145","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-228a815f-19bd-4e2a-addb-481c07cfa51a","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f601acbb-3878-40dc-ad26-5ebdd4358284","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Beim Box Jump springst du auf eine Erhebung. Führe den Sprung bedacht durch und achte darauf, dass deine Arme den Spring beleiten. Mehr zu Tabata

mehr zu Tabata?

[{"selector":"#anim-f8e03dfc-ffb9-4d51-b6ea-9bd31f1f9807","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":400,"duration":400,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-c4754d41-cf33-4c72-855d-a8675258dbb1","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f883a17-1217-4ea3-ad57-ca75131eb804","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Mehr Übungen und Infos zu Tabata-Traing findest du auf wmn.de oder beim Klick auf den Link. Mehr zu Tabata