Tabata dongosolo kwa kuwonda: chiyanjano ndi mphamvu mu nthawi yaifupi

Mlingo wa kukwaniritsa zotsatira analakalaka masewera ano kalekale patsogolo. Chifukwa pulofesa ku yunivesite ya Tokyo Izumi Tabata kuyamba kuphunzitsa njira yatsopano, chomwe mu alternating nthawi mkulu-mwamphamvu katundu (masekondi 20) ndi ena (masekondi 10). Onse akupemphedwa kuchita zipolopolo eyiti, umene nthawi kutenga mphindi 4 okha, koma chiwerengero cha zopatsa mphamvu kutenthedwa, kawirikawiri wotaya mphindi 20 kuyenda ndawala.

Mathamangitsidwe wa kagayidwe ka 15 - mwayi lalikulu, amene amathandiza Tabata dongosolo kwa kuwonda. Ndi kuchita masewera olimbitsa thupi, thupi Amasintha kuti zinthu zatsopano ntchito. ukuwonjezeka kagayidwe kachakudya kugunda ngakhale pa mpumulo, ndipo thupi yoyaka mafuta.

Tabata dongosolo slimming zakudya efficiently, zikubweretsa kuchepa minofu misa chifukwa chosowa zopatsa mphamvu ndi zomanga thupi. Imeneyi maphunziro M'malo mwake, apereke chizindikiro kuonjezera minofu ndi kuchuluka kwawo mafuta. Chifukwa anthu mwamsanga ang'ono, afika mpumulo thupi.

Thupi ali ndi makhalidwe awiri:

• aerobic mphamvu (mphamvu ya maselo kuyamwa mpweya kupanga mphamvu);
• anaerobic pakhomo (pazipita kuchuluka kwa mphamvu amapangidwa pamene mpweya njala).

Chilakolako cha zolozerazi awiri amathandiza kuti kukhala saizi, mofulumira, kutentha mafuta, muchisiye matenda a mtima. Tabata dongosolo kwa kuwonda othandiza kwambiri, chifukwa mu miyezi 2 chabe ukuwonjezeka maphunziro, Chiwerengerochi ndi 14 ndi 28%. Taganizirani mbali yake.

Tabata dongosolo kwa oyamba tingaone mtundu waukulu mayesero thupi. Mu mphindi 4-8 monga thupi lanu, thupi ndikumverera ngati pambuyo kilometre mpikisano. Chifukwa m'pofunika kudziwa malamulo a ntchito yomangayi:

1. Ntchito Zochita zimawachitikira minofu angapo: climber (kuthamanga m'malo mwa kutsimikizira atagona), anyonyomala, gluteal mlatho, kukankha mitundu iliyonse.
2. Sakuphatikizapo Tabata kuphunzitsa zolimbitsa thupi latsopano. Choyamba tiyenera kuphunzira ndi kubweretsa ntchito yabwino njira, ndiyeno kuwonjezera liwiro la.
3. Kuwonjezera masewera olimbitsa thupi ndi dumbbells pafupifupi kulemera kotero kuti sangathe kuchita 7-8 kubwereza.
4. Musaononge ndi mkulu-mwamphamvu imeneyi maphunziro. Novice zokwanira kuwapatsa 2-3 nthawi sabata, ndi otsala masiku 2-3 sabata kuthera masewero olimbitsa thupi, akuthamanga kapena kusambira.

Ngakhale masewera olimbitsa thupi waung'ono mode imeneyi maphunziro amakhala molimbika ndi efficiently. Chifukwa oyamba ndi omasuka afunika PAD ndi anati yoga. Tabata dongosolo limakupatsani ntchito pafupifupi asana kulikonse kwa thupi, koma amaonedwa Hindu Kankhani akuluakulu kapena "madzi yoponya mabomba" zothandiza kwambiri. Pamene akuchita pang'onopang'ono potsegula mmwamba mmbuyo, lonse kutsogolo mbali ya thupi, manja ndi mapewa, komanso kusintha kusinthasintha ndi kaimidwe. Komabe, zothandiza mafuta woyaka akukamba chimodzimodzi Tabata dongosolo. Slimming zotsatirazi asanas ifeyo: mpando ke, wankhondo angabweretse 1 ndi 2, mitundu yonse ya n'kupanga. Kumene, musanadye kulimbitsa thupi muyenera konzekera - kuti ndi kudumpha mu malo pafupifupi atatu mphindi konzekera minofu.