Yopangidwa kumbuyo m'ma 1990s mu Japan, dokotala wina dzina lake Izumi Tabata ndipo dzina lake polemekeza wake, Tabata dongosolo lero - ndi imodzi mwa njira wotchuka kwambiri komanso zothandiza kuchotsa mafuta. Choncho kodi chinsinsi cha izi dongosolo zochititsa chidwi?
ubwino
Mwatsoka, munthu masiku ano alibe nthawi ngakhale kuchita Zochita m'mawa, osanenapo makalasi mkulu amasankha mu ochitira masewera a. Ndipo kodi? Ndipotu, kuchita masewera olimbitsa thupi ndi kofunikira kuti thupi lathu kuti akhale wathanzi ndi yogwira ntchito, monga momwe chakudya kapena kugona. Anavutika anthu akuvutika kwambiri. Pofuna kukhala ndi thupi lathanzi, ayenera kuika mu mawonekedwe woyenera. Ndi zinthu izi ndipo analenga Tabata dongosolo, chifukwa, mwa kuchita izo, inu mphindi 4 kokha patsiku. Zingaoneke, mphindi 4 okha, koma chofunika si nthawi maphunziro, ndi matabwa ake. The mfundo za dongosolo - imeneyi katundu zimawachitikira kwambiri kuchita masewera olimbitsa thupi limodzi masekondi 20, kenako mpumulo 10 mphindi ndi kubwereza ndondomeko imeneyi. Mphindi 4 Monga inu kupeza waika 8. N'zovuta kwambiri kuyamba, koma musasiye ndi kuponyera, chifukwa leni kuwonda sadzafika nthawi thupi, ndi pambuyo, kotero zotsatira choyamba ayenera kuchita masabata osachepera 1-2. Kafukufuku wasonyeza kuti efficacy a subcutaneous wotentha mafuta anthu kuchita wokhulupirira Tabata dongosolo ndi 9 nthawi apamwamba kuposa anthu amene kupita kumalo ochitira masewera a. Ndiponso, masabata 4 aziphunzitsa minofu yanu kubwera mu kamvekedwe, ndi kuwonjezeka kupirira.
Zokambirana komanso zida
Zochita zonse zimagwiridwa ndi kulemera yake ndipo popanda zida zoonjezera. Zikuphatikizapo: kukankhira akuluakulu, kugwedezeka atolankhani, squat, kukankha mapazi awo ndi ena. Pa kulimbitsa thupi, inu muyenera chopukutira kufafaniza thukuta, sonyezani mphasa kwa chitonthozo ndi mayiko ndi Tabata-powerengetsera kuona nthawi zolimbitsa thupi ndi zosangalatsa. Konzani pepala ndi cholembera kuti alembe zotsatira, kotero inu kudziwa zipambano zawo zonse. Tabata System - ndi njira osati kuchotsa masentimita owonjezera pa m'chiuno, komanso athanzi. Ngati inu kuphatikiza masewera olimbitsa thupi komanso kudya chakudya chabwino, ndiye sikuti kudikira nthawi yaitali, ndipo mkati mwa masabata 3-4 mudzasangalala mitundu wanu watsopano mwa galasi.
contraindications
Musanayambe kuchita Tabata pa dongosolo, muyenera kudziwa ndi contraindications onse. Choyamba ndi ofunika ponena kuti ngati mukuganiza chiwerengero cha anthu odwala matenda a mtima kapena kukhala ndi vuto dongosolo vestibular, musanayambe kuchita masewera olimbitsa thupi aliyense ndi bwino kupita kwa dokotala. Komanso, ngati inu simunayambe anali kulimbana ndi zinthu thupi ofanana ndi amene dongosolo amapereka Tabata, ndiye muyenera kutatsala mlungu umodzi kuti makalasi mu chizolowezi kuchita kokoka m'mawa, pamene katundu si kwambiri bwanji minofu.