Tabata: Wongororo uye zvabuda

Vakatevera muviri wakakwana yazvino ugere mumadhorobha dzine kutsvaka zvikuru yakakodzera nzira ndiponesezve yaro usimbe kubva refu basa tsandanyama, reinvigorate kuti tsinga guta anogona saturate nyore neropa okisijeni.

New kune chinozivikanwa kare: Tabata anokurudzira

How kuneta kurwisana yokufutisa basketball uye vanachandagwinyira Mishonga kurambidzwa! Izvi zvinogona apererwa, mazana ezviuru ndaneta muchero hwourombo. Asi pano yakaitwa kupfupiro itsva - Tabata, wongororo payo rukazadza mumuviri kudzidzisa nezvikumbaridzo. Zvisinei, idzva zvechokwadi haana kusiyana refu-anozivikanwa kudzidzisa unyanzvi, iro rinoshandiswa nenyanzvi kuti kutsanya kupora fomu - penguva.

Musimboti penguva kudzidziswa ndechokuti munguva pfupi nguva yokuita hwokumhanyamhanya uye mumwe muviri anenge pakarepo nokuita chete kundosvikira shoma, enda kune chinotevera. Mumwe penguva - imwe zvinofamba pamwero waiita zvakanaka uye pfupi zororo. Ipapo raitevera, uye zvichingodaro kusvikira pakuguma Workout. makirasi All akaumbwa mubatanidzwa kurovedza nokuda zvakasiyana tsandanyama dzomuviri.

Kudzidziswa kwakadaro uye unomiririra Tabata. Reviews kunonyatsopupurira vanoratidza mukurumbira wayo kukura. Yakagadzirwa muna 90s neJapan murairidzi uye chiremba Izumi Tabata, kuti hurongwa angotanga pamutemo kubva nyanzvi, uye akawana mafeni ari mudzidzi zvakatipoteredza.

How kupisa mafuta reserves uye kuchengetedza mhasuro

Zvakaratidza kuti muna 4 maminitsi - uye kuti ndiyo sei nguva yakawanda zvinotora kudzidziswa rose hurongwa Tabata - unogona kumhanya pamwero metabolic, panguva iyo zvinotora kwemaminitsi 45 zvakajairika zvikuru maekisesaizi. Mafuta ari kunyatsodzidza Kurovedza muoti inopiswa sezvo huni ari chitofu, uye "moto" anodzokororwa mumuviri mamwe maawa akawanda kana kunyange mazuva mushure basa. Kana ichi kwetsandanyama kunosimbiswa uye inokura tichiregeredza simba, anaerobic kunetseka, kureva tsandanyama ndivo vatengi chikuru macalorie. Ndokusaka zvinobudirira anopisa mafuta depots Tabata: wongororo nezvazvo kuhwina yakarasika uremu pashure pemakore muchero kuita.

Kana iwe wakangosuruvara pamwe zvokudya: Tabata akubatsire kurema

Kurwira runako uye utano zvinoda kwete chete kuda asiwo nguva. Chinhu chandanga kupesaniswa mumigwagwa vachimwaya venyika. Zvichakadai, mamwe kilos richikura, uye zvokudya hazvirevi kubatsira, asi kunokuvadza: inokonzera kunetseka uye mberi kufutisa. Hazvishamisi mutsimba wakafuta nezvaanoda Tabata maitiro uremu: wongororo dzakawanda mafeni uye admirers, uyo mangwanani ose, vachida kuona pachikero kana shanje kuyera muchiuno uye muhudyu, achikurudzira vatsva.

Practitioners nharo uye kuratidza nomuenzaniso kuti zvinokwanisika kuderedza uremu nokukurumidza uye zvachose kana mukanyatsochengeta vanoita nyore muviri mitemo. Mumwe chinokwezva vateveri kunenge ari chiremba Japanese: zviri pfupi zvikuru, ino Tabata. Feedback nevaya kunyanya kukosha nguva uchapupu. 4 maminitsi purogiramu yake anogona kuwanikwa kunyange vakabatikana chaizvo munhu, kana akatakura kana anotambudza muduku naamai akabatikana chaizvo mushandi muhofisi.

Chii Tabata dzakati

Kurovedza chinguva, huchavapo maminitsi 4 chete - hazvina hope matambudziko kusingaperi vakabatikana mugari: maminitsi mashoma pazuva nguva dzose kuva chimiro. Avo vasingatendi kuti tinogona kubudirira kunoguma yakadaro zvikuru pfupi nguva mari vanofanira kunyatsoongorora verenga zvinofungwa vanoita - vateveri Tabata maitiro: wongororo uye migumisiro yacho zvikuru kuratidzwa. Vanotaura uye kuratidza sei vanhu vanoitirana pamusoro Japanese unyanzvi uye chii zvavo vaita. Kana pakutanga izvi hakusi chokwadi, Ndokuzofungisisa, panopera kuziva nzira zvingamera makumbo zvachose.

Boka nyanzvi achitungamirirwa muzvinadzidzo Japanese kwakaita nokungwarira Masvomhu uye yakatanga hwakadzama nhungamiro kuti vanoita. Chinhu chikuru - kuvatevera mukanyatsochengeta, asi pasina frills. Chinguva nokudzidziswa dzakati Tabata - ichi alternation kufamba kutirambidza kunyatsoita pfupi zororo. chiremba Japanese uye murairidzi achingoramba kunyatsotevedza maitikiro basa uye kutandara pamwe stopwatch: mumwe wechipiri zvakawanda kana zvishoma!

Muenzaniso nokudzidziswa muoti

Zvidzidzo pamusoro Tabata dzakati anotora maminitsi 4 chete pazuva, 3-4 pavhiki, mumwe mujenya kana zvishoma - wose anonzwa nomumwe. Zvinofadza sezvo inofamba akaita panguva kunonyanyisa voltage. Imwe ruzivo mune zvidzidzo miniti sokuti kuti mauto vaneta uye hazvibviri mberi. Panoperera akatevedzana ari tsandanyama kutsva manyawi, dzimwe nguva sabvumika. Asi usatya, sezvo mukuru kusimba waida panguva yechiitwa uye rakagadzirirwa kunobatanidza reserves zvose.

4 maminitsi akakamurwa 8 zvikamu mumasekonzi 30, panguva iyo yechiitwa anoitwa mumwe - Tabata maitiro saka zvinoda. Reviews vanoita zano zvakasimba kuomerera zvakasimba panguva penguva: 20 Wechipiri, 10 - zororo. No zvakawanda uye hapana zvishoma! The kunonyanyisa nhamba kunodiwa kuita mapato ari vaifanira zvichibvira kudzokororwa kakawanda munguva mumasekonzi 20 avo, anotevera 10 vanofanira mweya uye kururamisa inotevera kufamba.

Chii kurovedza vanobatanidzwa yakatarwa pakati Tabata

Kutaura zvazviri, hapana chiremba chitsva Japanese asingadi kupa. Zviitwa zviri kunzwisisa 4 yemaminitsi penguva kudzidziswa zvinosanganisira chero vanoshamwaridzana nevamwe mugadziriro Kurovedza uye anaerobic vanga vaneta. Kana munhu ane shamwari refu aine muviri, zvingava chete mari iwe kuchinja madzidzisiro uye otenda unogona kusarudza panguva yayo kungwara. Chimwe chinhu mutsva. Man, kutanga muviri, zviri nani kutanga zvikuru nyore kufamba. Mienzaniso chipo ichi Tabata zvivako, izvo kutanga kusiya wongororo, kusanganisira achida kuderedza uremu nokukurumidza uye zvechigarire.

Practitioners vanokurudzira zvinogoneka muviri nomumwe kunzwisisa Tabata:

• Squat: mumwe munogodorerei, makumbo kusunungurwa, kusimudza mabvi, nechepazasi gumbo chisungo-musana plies apo nokusimudza dumbbells;
• Achitsaudzira muviri ane rutsigiro chinzvimbo maoko nezvigunwe, kubva supine nzvimbo;
• basketball panzvimbo, vachisvetuka;
• zvinombooma - izere kana mabvi;
• vanotenda bhasikoro;
• kuzunungusa wokudhinda uye mamwe marudzi kufamba tsika gyms.

The chikuru ndechokuti vave nokukurumidza uye panguva zvizere chinzvimbo.

How zvikuru muviri kunosanganisira kutaridza Tabata

In zvakaoma maekisesaizi 8 nokuti 4 kwemaminitsi. Chii vanofanira kurovedza izvi? dzakasiyana siyana pamusoro zvakaoma. Unogona kutora kufamba mumwe chete uye kudzokorora zvose 8 cheap car insurance. rudzi Izvi akakodzera beginners vasati kusvika muviri wenyama zvinoenderana yakakwirira zvikuru.

How kutanga kundorwa yokufutisa pamusoro Tabata hurongwa? Exercise uremu (wongororo zvinoratidza ichi) akakodzera vaya vasina kuroorana. Ndakagara vanhu uye kunyange zvakawanda kudaro yokufutisa kwakaoma kururamisa kune zvakasiyana kufamba. Mumwe nokudzidziswa Purogiramu vanorarama rimwe boka tsandanyama, uye pamusoro zvinotevera kushanda mumwe. Saka zvishoma nezvishoma vanobatanidzwa kwadzinoita ose tsandanyama, zuva nezuva.

nzira, kusafanana nedzimwe mhando kudzidziswa

Vaya vakanga vava nzira Tabata, wongororo zvinoratidza kuti zvakakosha kuti kubata ose zuva, zviri nani pane zuva kana maviri. Zvose zvinoenderana mamiriro utano uye kurovedza hwevanhu. Asi muviri kunogona zvakasiyana.

More agadzirira, asi zvakadaro hauna simba zvakakwana, vanokwanisa kuita zviviri zviitwa, mumwe nomumwe 20 masekonzi dzavo, vachidzokorora navo zvinotevera neeSultan. Saka, vana, vaviri, 4 maminitsi akashanda nokuda mapoka maviri tsandanyama.

The zvemberi anogona kunyora dzakaoma 8 muviri zvakasiyana. Zviri zvikuru kwakatooma uye zvakaoma kuita mhando nokudzidziswa: 4 maminitsi zvakafanira kubatanidza zvose chikuru tsandanyama.

Kusimbisa mutoro kunogona Kutarisirwa anodudzira zviyereso, dzakadai dumbbells, kwakavharwa nenyama tepi. makirasi ava yakakodzera chete vakanyatsodzidziswa vatambi. Kazhinji, mune imwe pfupi kudzidziswa chechikamu muviri anosangana zvikuru Kurovedza uye anaerobic mutoro panguva, izvo chinoda Herculean nesimba uye yakakwirira azvipire kutsungirira.

Possible muviri nomumwe kunzwisisa

Nokuti vaya chete kutanga tenzi Tabata nzira, inofambiswa uye zvabuda, mapikicha uye mavhidhiyo vachava nenzira yakarongeka rubatsiro. Zvinofanira verenga kunyatsoongorora hwokuita mazano ruzivo vanodzidzisa kana ruzivo amateurs, watch video zvidzidzo kudzidza nyore hurongwa.

Somuenzaniso, muna vhiki yokutanga muviri zvinogona dzikarongwa sezvinotevera:

• 20 masekonzi rokutanga - vachimhanya munzvimbo vachisimudza maoko mudenga, 10 masekonzi zororo, vachitevera 20 - poluprisedaniya uye achine makumbo mberi apo kuswatura. Rest. Dzokorora kutevedzana of 4 kakawanda.
• A zuva kuti mamwe maviri kurovedza imwe nzira: kukuvandira, maoko ake kubata pasi, ruramisa nomumwe kusvetuka, maoko vanomutswa kumusoro; vimba maoko nezvigunwe, muviri akaererana pasi, vhura kubvarura makumbo kure pasi, vakafugama panguva ibvi, richisvika nokuti pamapfudzi.
• Nezuva retatu revhiki: iri squat mabvi vachasimudza, neizvi achapesana kupota: kuti squat, Akasendamira kutsigira maoko pakupedzisira.

Kana uchitevera methodological zvinodiwa Tabata, inofambiswa uye migumisiro yacho inokurudzira kwazvo: mafuta anotanga zvinonyauka; nhamba - kuwana zvitsva siyana.

Ndiani anogona kuita pamusoro Tabata maitiro

Vaya akatanga kunzwa nzira kufarira kana unogona kubata nemamiriro ezvinhu pasina nokudzidziswa, kana iwe kare akarasika chero unyanzvi. Unogona Zvechokwadi kuwana mashoko chero munhu, kunyange untrained, anogona pakarepo kutanga vakabatikana, asi ainyatsoziva nzira Tabata wongororo kupa kungwaririra Zvaifungidzirwa uye zano kwete kutyaira mabhiza.

Kutaura zvazviri, pane contraindications. Pashure pezvose, vanhu vari chaizvo zvakasiyana muzera uye utano, uye hunhu uye nevakwegura, unhu. Chii chinokodzera rimwe, umwe contraindicated. Avo vanoita Tabata slimming, akaongororazve zvakasiyana siyana mashizha. Pane mafungiro kuti unofanira kutanga zvishoma nezvishoma, kwete pakarepo titevere zvabuda, zvimwe unogona overdo uye kukuvara, kana kuipa, chomwoyo.

Utongi rokutanga - kuita zvakaipa

Hatifaniri kukanganwa kuti Tabata dzakati rakagadzirirwa vanhu hwakanaka, vane zvimwe kurovedza muviri. vanhu vanorwara pachena wairambidza kuita pasina wezvokurapa mvumo uye kuzvidzora. BP, osteoporosis, mwoyo nematambudziko - izvi uye zvimwe zvirwere zvinoda dzimwe mhando kurovedza muviri, Tabata hausi waava.

For masekondi 20, kufamba ose munhu ape zvose zvakanakisisa kufadza, kusvika pokupedzisira, izvo zvinoreva kuti moyo chete chairema nguva achishanda rinorema kwazvo mitoro, sezvinoita sprinter. Kana muviri hausi vagadzirira unopinza kuwedzera simba, haigoni kumira. Varayiridzi vanoratidza Tabata muviri, tichifunga User inofambiswa vanyatsohuongorora kupindura nechokwadi zvose uye tsanangura kubatsirwa uye zvinogona kukuvadza mukuru-umbirimi kurovedza.

How kugadzirira vanyatsodzidziswa pamusoro Tabata nzira

Haufaniri andoedzwa nokukurumidza mugumisiro kurovedzwa, chisingafaniri kutora nguva. Kana munhu detrenirovan, asi chaizvoizvo vari utano hwakanaka, zvisinei akakurudzira zvakaitika munhu regadziriro nguva, kuti accustom muviri uchifamba uye mwoyo - kushanda pamwe wakawedzera mutoro, uyewo kusimbisa tsandanyama. Nokuti chinangwa ichi, chero yakakodzera muviri yakaderera uye svikiro kuchinyanya: mangwanani muviri, achifamba zvishoma nezvishoma kuwedzera aika, gara kupota, inotunga kupota pasi simba. Yakanga chete mwedzi kana vatatu, unogona kutanga kuratidza pamusoro Tabata hurongwa.