Interval Timer: Tabata Workout

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ื”ื•ืจื“ื•ืช
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ื“ื•ืจื’ ืœื’ื™ืœ 3 ื•ืžืขืœื”
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ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ื˜ื™ื™ืžืจ ืื™ื ื˜ืจื•ื•ืœื™ื: Tabata Workout ื”ื•ื ื˜ื™ื™ืžืจ ื”ื ื™ืชืŸ ืœื”ืชืืžื” ืื™ืฉื™ืช ืขื‘ื•ืจ ืกืคื•ืจื˜. ื”ืฉืชืžืฉ ื‘ื• ืœืื™ืžื•ืŸ ื•ืื™ืžื•ื ื™ื ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื”. ื–ื•ื”ื™ ืืคืœื™ืงืฆื™ื™ืช ื˜ื™ื™ืžืจ ืื™ื ื˜ืจื•ื•ืœ ืกืคื•ืจื˜ ื—ื™ื ืžื™ืช ื”ืžืืคืฉืจืช ืœื™ืฆื•ืจ ื‘ืงืœื•ืช ืืช ืฉื’ืจืช ื”ืื™ืžื•ื ื™ื ื”ืžื•ืชืืžืช ืื™ืฉื™ืช ืฉืœืš. ื”ืฉืชืžืฉ ื‘ื• ื‘ืชื•ืจ ื˜ื™ื™ืžืจ ืฉืœืš ืขื‘ื•ืจ ืื™ืžื•ื ื™ื ืื• ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช.

ืืคืœื™ืงืฆื™ื™ืช ืกืคื•ืจื˜ ื–ื• ืžืฆื•ื™ื ืช ืœืงืจื•ืกืคื™ื˜, ื›ื•ืฉืจ ื•ืจื™ืฆื”. ื˜ื™ื™ืžืจ ื”ืžืจื•ื•ื—ื™ื ื”ื—ื™ื ืžื™ ื™ื”ื™ื” ืฉื™ืžื•ืฉื™ ื’ื ืœืคืขื™ืœื•ื™ื•ืช ืฉื•ื ื•ืช ื›ื’ื•ืŸ ืงืจื•ืกืคื™ื˜, ืจื™ืฆื”, ืื’ืจื•ืฃ, ืื™ืžื•ื ื™ ืžืขื’ืœื™ื, ืชืจื’ื™ืœื™ ื ืฉื™ืžื” ื•ื™ื•ื’ื”. ืืชื” ื™ื›ื•ืœ ืœื”ืฉืชืžืฉ ื‘ื˜ื™ื™ืžืจ ื”ืขื’ื•ืœ ื”ื–ื” ื‘ืชื•ืจ ืื—ื“ ืœืคืจื•ื“ื•ืงื˜ื™ื‘ื™ื•ืช ื›ื“ื™ ืœื”ืชืžืงื“ ื‘ืžืฉื™ืžื•ืช ื”ืขื‘ื•ื“ื” ืฉืœืš.

ืชื›ื•ื ื•ืช ืขื™ืงืจื™ื•ืช:
- ืื™ืžื•ืŸ ื”ืชืงื ื”
- ืžืขืงื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ืฉืœืš
- ื”ื’ื“ืจื•ืช ืงื‘ื•ืขื•ืช ืžืจืืฉ ื”ื ื™ืชื ื•ืช ืœื”ืชืืžื” ืื™ืฉื™ืช
- ื”ื•ื“ืขื•ืช ื•ืฆื‘ืขื™ื
- ืžื•ื˜ื™ื‘ืฆื™ื”
- ื”ืื–ื ื” ืœืžื•ื–ื™ืงื” ืื• ืกืคืจื™ื
- ืกืคืจื•ืช ืขื ืงื™ื•ืช
- ื™ื™ืฉื•ืžื•ืŸ

ืื™ืžื•ืŸ ื”ื’ื“ืจื”: tabata,HIIT, WOD ืื• ื›ืœ ืื—ืจ
ื”ื’ื“ืจ, ืขืจื•ืš ื•ืฉืžื•ืจ ืืช ื”ืื™ืžื•ื ื™ื ืฉืœืš ืขื ื”ืชื›ื•ื ื” ื”ื ื™ืชื ืช ืœื”ืชืืžื” ืื™ืฉื™ืช. ื”ื•ืกืฃ ื›ืžื” ืžืจื•ื•ื—ื™ื ืฉืชืจืฆื”. ื ื™ืชืŸ ืœื”ื•ืกื™ืฃ ืžื ื•ื—ื” ืฉืœ 10 ืฉื ื™ื•ืช ื•ืชืงื•ืคืช ืขื‘ื•ื“ื” ืฉืœ 20 ืฉื ื™ื•ืช, ื›ืžื• ื’ื ืžืจื•ื•ื— ืฉืœ 5 ืฉื ื™ื•ืช ื‘ื™ืŸ ื”ืชืจื’ื™ืœื™ื.

ืžืขืงื‘ ืื—ืจ ื”ืชืงื“ืžื•ืช
ืขืงื•ื‘ ืื—ืจ ื”ืื™ืžื•ื ื™ื ืฉืœืš ืขื ืœื•ื— ืฉื ื”. ืชื›ื ืŸ ื•ืขืงื•ื‘ ืื—ืจ ืื™ืจื•ืขื™ื, ื•ืงื‘ืœ ื”ื•ื“ืขื” ื›ืืฉืจ ื™ืฉ ืœืš ืื™ืžื•ืŸ ืžืชื•ื›ื ืŸ. ืขื ืชื›ื•ื ื” ื–ื•, ืœื ืชืคืกืคืก ืืฃ ืื™ืžื•ืŸ ืื—ื“ ื•ืชืขืงื•ื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ืฉืœืš.

ื”ื’ื“ืจื•ืช ืงื‘ื•ืขื•ืช ืžืจืืฉ ื”ื ื™ืชื ื•ืช ืœื”ืชืืžื” ืื™ืฉื™ืช
ืฉืžื•ืจ ืืช ื”ืื™ืžื•ื ื™ื ืฉืœืš ื‘ืกืขื™ืฃ ื”ืงื‘ื™ืขื•ืช ื”ืžื•ื’ื“ืจื•ืช ืžืจืืฉ. ืืคืฉืจ ื’ื ืœื™ืฆื•ืจ ืžืจื•ื•ื—ื™ื ืžื•ืชืืžื™ื ืื™ืฉื™ืช ืžืฉืœืš. ืืชื” ื™ื›ื•ืœ ืœื”ื•ืกื™ืฃ ืžืกืคืจ ื‘ืœืชื™ ืžื•ื’ื‘ืœ ืฉืœ ื”ื’ื“ืจื•ืช ืงื‘ื•ืขื•ืช ืžืจืืฉ.

ื”ื•ื“ืขื•ืช ื•ืฆื‘ืขื™ื
ืงืœ ืœื”ื‘ื—ื™ืŸ ื‘ื›ืœ ืฉืœื‘ ืื™ืžื•ืŸ ืขืœ ื™ื“ื™ ืฆื‘ืข ืื—ืจ ื•ื”ื•ื ืžืชื—ื™ืœ ืขืœ ื™ื“ื™ ืื•ืช ืžืชื›ื•ื•ื ืŸ ื‘ื ืคืจื“ (ืฆืœื™ืœ, ืจื˜ื˜, ืงื•ืœ)

ืžื•ื˜ื™ื‘ืฆื™ื”
ื›ืœ ืชืจื’ื™ืœ ืฉื”ื•ืฉืœื ืžื ื™ืข ืื•ืชืš ืœื”ืฉื™ื’ ืžื˜ืจื•ืช ื’ื‘ื•ื”ื•ืช ื™ื•ืชืจ. ืชื”ื ื” ืžืื™ืžื•ืŸ ื”ืžืขื’ืœ ืฉืœืš ื•ื”ืฉื’ ืืช ื™ืขื“ื™ ื”ื›ื•ืฉืจ ืฉืœืš ืขื ืฉืขื•ืŸ ื”-emom.

ื”ืื–ื ื” ืœืžื•ื–ื™ืงื”
ื”ืื–ืŸ ืœืกืคืจื™ ืื•ื“ื™ื• ืžืขื•ืจืจื™ ืžื•ื˜ื™ื‘ืฆื™ื” ืื• ืœืžื•ื–ื™ืงื” ื”ืื”ื•ื‘ื” ืขืœื™ืš ื•ืงื‘ืœ ื”ืฉืจืื” ื•ืื ืจื’ื™ื”.

ืžืกืš ืžืœื ืขื ืงื•ื“ ืฆื‘ืขื•ื ื™ ืงืœ ืœืงืจื™ืื” ืžืจื—ื•ืง. ื•ื•ื™ื“ื’'ื˜ ืขื•ื–ืจ ืœืš ืœื”ืชืืžืŸ ืžื‘ืœื™ ืœื”ื™ื•ืช ืžื•ืกื—ืช ืžื”ืคืชื™ื—ื” ื”ืžืชืžื“ืช ืฉืœ ื”ื˜ืœืคื•ืŸ ืฉืœืš.

ื˜ื™ื™ืžืจ ืื™ื ื˜ืจื•ื•ืœื™ื: Tabata Workout ื”ื•ื ื˜ื™ื™ืžืจ ืื™ืžื•ืŸ ืงืœ ืœืฉื™ืžื•ืฉ ืœืœื ืชืฉืœื•ื ืขื‘ื•ืจ ืื™ืžื•ืŸ ื”ื›ื•ืฉืจ ื”ื™ื•ืžื™ ืฉืœืš ื‘ื‘ื™ืช, ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ืื• ื‘ื›ืœ ืžืงื•ื ืื—ืจ. ื”ืคื•ืš ืื•ืชื• ืœื˜ื™ื™ืžืจ ืื™ืžื•ื ื™ื ืœืื™ื’ืจื•ืฃ, ื•ื•ื“ ื•ื˜ื™ื™ืžืจ ื›ื•ืฉืจ.
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ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืขื™ืœื•ืช ื‘ืืคืœื™ืงืฆื™ื•ืช, ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื•ื‘ื™ืฆื•ืขื™ ื”ืืคืœื™ืงืฆื™ื” ื•ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื

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Yar Avi
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