關於 30 min tabata ，我們在網路上蒐集到這些相關的討論、資訊與評價

#純徒手無器材的高間歇燃脂訓練

大家敲碗很久的無器材訓練菜單來了🔥💦
20分鐘就能完成全身的訓練
✅因爲整整二十幾分鐘的影片，只把動作放上來
完整版可以到子淇的Youtube一起跟著練
按下Play 不用思考就可以鍛鍊全身😉
Youtube🔎子淇的健康生活

訓練菜單如下：

《Warm up暖身》
Walk plank 走路平板撐20sec
Lunge to Turn弓箭步+轉體 20sec
Plank 平板撐20sec

Fast Walk plank 快速走路平板撐 20sec
Lunge to Turn 弓箭步+轉體 20sec
Plank 平板撐20sec

《HITT TRAINING》
30秒訓練；30秒休息/30Sec ON; 30 Sec OFF

Bear Crawl 熊爬
Tap Squat 點地深蹲
Side Tap 左右側點地
Squat to Twist 深蹲轉體
Low Side Kick 側踢（低）
High Side Kick 側踢（高）

《TABATA 》
1分鐘訓練；1分鐘休息/1 min ON; 1 min OFF

Side Kick （低中高）側踢
Jumping Jack開合跳

《HITT TRAINING》
30秒訓練；30秒休息/30Sec ON; 30 Sec OFF
Lunge to Side Kick弓箭步蹲+側抬腿（右）
Lunge to Side Kick弓箭步蹲+側抬腿（左）
Front Kick蹬腿

《TABATA 》
1分鐘訓練；1分鐘休息/1 min ON; 1 min OFF
Jab 刺拳
Hook勾拳
Mountain Climber 登山者

Bonus✨30sec Jab刺拳

記得按❤️、儲存+分享
鼓勵身邊的朋友、家人在家裡運動
一起提升免疫力🔥💪🏾

#防疫新生活 #台灣加油 #家裡就是我的健身房 #身體訓練好防疫不能少 #居家運動
#workout #fitness #gluteworkout #hittworkout #backworkout #upperbodyworkout #healthy #workout #減脂 #bodyfatloss #減重 #重訓 #健身 #梁子淇 #子淇的健康 #子淇運動課表 #落實防疫 #居家健身 #居家防疫

2 new videos out today!!! 8 min tabata workout with a yoga warm and cool down and new episode of bloop with @cookie.dpt founder Wil Fang.

Nice workout with my BU team and interesting talk with a humble, but creative owner!

【健康生活】10分鐘極速燃脂 🔥 | Tabata & Yoga Workout

香港人生活節奏急促，日做夜做無時停 😵
疫情關係大家又無得去gym room keep fit 🤧
所以今次為大家介紹一系列簡單又燃脂嘅運動 🔥
只需要十分鐘，就可以實踐健康生活 💪🏻😤

Come on！Let's work out！🏋🏻‍♂️

#AlexLam #林德信 #浸大 #HKBU #Tabata #燃脂 #瑜伽 #CreatorSpotlightHK

Facebook: https://www.facebook.com/alexlamts/
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【運動醫學】~ 提升最大攝氧量（中等強度耐力訓練 vs. 高強度間歇訓練）
　　
今天來看看哪一種訓練能提升比較多的最大攝氧量？
眼尖的應該已經瞄到熟悉的ＴＡＢＡＴＡ了...沒錯，這篇就是由日本的「田畑泉」(Tabata Izumi) 博士發表。
　　
Tabata, Izumi, et al. "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Medicine & Science in Sports & Exercise 28.10 (1996): 1327-1330.
　　
論文中，分為兩組來進行為期6週的實驗，使用器材就是可設定功率的飛輪：

1. 中等強度耐力運動：強度設定為70%的最大攝氧量，每週5天，每次60分鐘。

2. 高強度間歇運動：每週5天，其中的4天，進行「耗竭性間歇運動」(exhaustive intermittent training)，希望可以進行7~8組 (每組包含20秒達最大攝氧量170%的高強度運動&10秒的休息)，踩踏的迴轉數如果低於85rpm就結束，但如果能進行到第9組，功率則上調11W；而剩下的1天，先進行30分鐘，70%最大攝氧量的運動，再做4組強度在170%最大攝氧量的間歇運動。
　　
最後的結果就是：
『高強度間歇可以同時增加有氧和無氧適能；而中等強度耐力運動，僅增加有氧適能』

也因為這篇，高強度間歇運動（HIIT）就爆紅了！
　　
〖結語〗

等等，下面還有話要說，先不要去YOUTUBE找HIIT來做！

實驗中的受測者，都是運動員，從他們的最大攝氧量提升值，就可以略知一二（53 ± 5 ml/kg/min to 58 ± 3 ml/kg/min）。

就一般族群而言，先從事中等強度的耐力運動，等到有氧適能達到一定水準，再去練間歇，比較不會受傷。不要腦充血，一下子就做間歇，這樣上凸台前，可能會先去找復健科？(還是會直接送急診？)

再來，很多人在家做的HIIT根本強度不夠，當你聽到朋友說：「丫我昨天又做了30分鐘的TABATA，今天都沒有痠痛呢！」就知道他應該沒達到最大攝氧量的170%強度。

從實驗設計中可以看到，受測者1週4天中的間歇訓練，是一組30秒，希望可以做7~8組，如果可以做到第9組，表示不夠累，功率要再往上加。那即便他做到10組，也才5分鐘就力竭了...丫你做30分鐘是超人嗎？

最後的最後，我要說對一般只是想動個健康的人來說，有氧適能和肌力訓練都不能偏廢，因為在你想做間歇之前，基本的心肺適能要夠好，才不會一做就爆掉，根本沒練到，而且還要肌肉能配合，不然很容易運動傷害。
　　
※ 參考文獻：
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and ˙VO2max.

https://journals.lww.com/acsm-msse/toc/1996/10000

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Day 1 - 38 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 10 min Saddle Bag & Outer Thigh Workout https://youtu.be/-tXpAd4XK6g
(Optional) 15 min Thigh Burn https://youtu.be/zLBFQ_mFl2E

Day 2 - 38 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 25 min 30 Thigh Exercises https://youtu.be/GSiJHkNBIaI

Day 3 - 41 min
10 min Standing Leg & Thigh https://youtu.be/pp5BqNpreBg
(Optional) 20 min Legs & Abs https://youtu.be/3bTmscGKqlM
(Optional) 11 min Calf Stretch https://youtu.be/OGhmUsatQmo

Day 4 - 33 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 20 min Leg, Thigh & Calf https://youtu.be/T300CXTBZ80

Day 5 - 38 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 10 min Inner Thigh Burn https://youtu.be/gWmSLJ39cFg
(Optional) 15 min Tabata 30 Leg Exercises https://youtu.be/SVcsWq3WNfI

Day 6 - Recovery
15 min Leg Stretch https://youtu.be/xImZqMKGogg

Day 7 - 33 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
20 min Belly & Thigh https://youtu.be/cGyFKxyY1tA

Day 8 - 38 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 15 min Inner & Outer Thigh & Caves Burn https://youtu.be/WemFH7Mwo98
Optional) 10 min Saddle Bag & Outer Thigh Workout https://youtu.be/-tXpAd4XK6g
(Optional) 10 min Slim Legs & thigh https://youtu.be/J68tafJwK-w\20

Day 9 - 40 min
30 min Slim Waist & Thigh https://youtu.be/mbQvhYCpD5w
(Optional) 10 min Slim Calf Stretch https://youtu.be/khRGODISnNE

Day 10 - 43 min
13 min Slim Leg & Booty Pump (THIS VIDEO)
(Optional) 20 min Leg & Booty + Get Rid of Cellulite https://youtu.be/BCge2pNRVpQ
(Optional) 10 min Slim Legs & thigh https://youtu.be/J68tafJwK-w\20

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►28-DAY ABS & BELLY PROGRAM
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OTHER WORKOUT PROGRAMS: https://beacons.ai/emiwong_

DAY 1 - 34 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
20 min Full Body TABATA https://youtu.be/lQkD1b5HOPY

DAY 2 - 40 min
30 min Full Body Workout https://youtu.be/ESPWlnCIoaQ
10 min Standing Abs (NEW) https://youtu.be/QKCkO9fy9O4

DAY 3 - 35 min
10 min Warm Up Routine https://youtu.be/p7EU5yGAcJ4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Side Abs & Muffin Top https://youtu.be/iV8JGYFnOqk

DAY 4 - 30 min
10 min Plank 2.0 https://youtu.be/UZYWMW9prJc
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 5 - 25 min
10 min Lower Abs https://youtu.be/6wEGUy9cTjs
10 min Plank 1.0 https://youtu.be/Z90xpWvuUPs
5 min Belly Fat Burning Ab + Cardio https://youtu.be/-FuAouPJlJM

DAY 6 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Full Body HIIT https://youtu.be/7Jezv5wNj9g

DAY 7 - RECOVERY
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo
_____________________________________________________________________
DAY 8 - 35 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U

DAY 9 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/ITvqjnwhJqA
10 min Total Ab Bed Workout https://youtu.be/fMy9x2NbScg

DAY 10 - 45 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
30 min Full Body HIIT https://youtu.be/ie7nbEybL6k

DAY 11 - 35 min
15 min Intense Ab Lines https://youtu.be/ywj9Rmr8KqE
10 min Lower Abs https://youtu.be/QsG25Rr09JY
10 min Side Belly https://youtu.be/7mzWATy4L8E

DAY 12 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 13 - 60 min
1 Hour Full Body Workout https://youtu.be/p188evCXF0k

DAY 14 - RECOVERY
15 min Posture Stretch https://youtu.be/2inRsoa1jhg
__________________________________________________________
DAY 15 - 35 min
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Standing Abs (Original) https://youtu.be/Nftnbh6Rq5g
15 min 30 Ab Exercises https://youtu.be/IIRCE1RmYqo

DAY 16 - 30 min
15 min Fat Burning Full Body HIIT https://youtu.be/3o6Vr3T_zi0
15 min Total Abs https://youtu.be/GSKadLCAKzg

DAY 17 - 30 min
10 min Abs & Slim Waist https://youtu.be/46pJ8oC33mU
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Cardio + Ab https://youtu.be/4WC-5ZBz2Q8

DAY 18 - 30 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
15 min Arm & Abs https://youtu.be/esOfpa9-F2A

DAY 19 - 35 min
10 min Fat Burn HIIT https://youtu.be/7X-oNNLozi4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min No Jumping Full Body https://youtu.be/5bO_7km8L-0

DAY 20 - 40 min
15 min 11 Line Abs https://youtu.be/aIMfpvdOmX8
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 21 - RECOVERY
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA
________________________________________________
DAY 22 - 40 min
15 min Side Abs (THIS VIDEO)
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
10 min Lower Abs https://youtu.be/GyjnJx7ihDU

DAY 23 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Standing TABATA https://youtu.be/MfrwBImT1l8
10 min Intense Abs https://youtu.be/myRnXGmyY68

DAY 24 - 30 min
15 min Side Abs (THIS VIDEO)
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 25 - 45 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 26 - 40 min
15 min Side Abs (THIS VIDEO)
10 min HIIT Calories Burn https://youtu.be/5BwamjxxEPE
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 27 - RECOVERY
10 min Stretch https://youtu.be/OIww1jSfnsM

DAY 28 - 40 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Side Abs (THIS VIDEO)

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