Kunotangwa shure nepakati kuma1990 kuJapan, mumwe chiremba ainzi Izumi Tabata uye zita rokukudza yake, Tabata maitiro nhasi - mumwe kupfuura mukurumbira uye kubudirira kubvisa mafuta. Saka chii chakavanzika ichi chinoshamisa ezvinhu?
zvakwakanakira
Zvinosuruvarisa murume ano haana nguva kunyange kuita kurovedza mangwanani, tisingatauri mukuru-mugiredhi makirasi ari yokurovedza muviri. Uye chii? Mushure zvose, kurovedza muviri zvakakodzera kuti muviri wedu kuti ave noutano uye kushingaira, saizvozvo sezvokudya kana kurara. Kuomera vanhu chirwere ndakafuta. Kuti tirambe muviri wakasimba, chinofanira kutanga kuiswa zvakakodzera chimiro. Imhaka izvi ezvinhu uye akasika Tabata ezvinhu, nokuti, nokuita izvozvo, iwe uchava vanopedza maminitsi 4 chete pazuva. Zvinoita sokuti, maminitsi 4 chete, asi chaizvoizvo haisi nguva kudzidzisa, uye ayo marongerwo. Inokosha wegadziriro - penguva mutoro anobatanidzira nyanyisa kuita chimwe muviri masekondi 20, zvichiteverwa ane 10 yemaminitsi zororo uye kudzokorora kutevedzana uku. maminitsi 4 chete unokwanisa 8 pazvinhu. Zvakaoma chaizvo kutanga, asi usakanda mapfumo pasi uye kukanda, nekuti chaiko uremu hakuitiki panguva yechiitwa, uye pashure, saka migumisiro wokutanga anofanira kushandisa kwevhiki 1-2. Ongororo dzakaratidza kuti efficacy pamusoro subcutaneous mafuta unopfuta mune vanhu kuita anoratidza Tabata kwava 9 nguva dzakakwirira kupfuura vanhu chete kuenda yokurovedza muviri. Uyezve, pashure 4 kwemavhiki kudzidzisa tsandanyama dzako kuuya matauriro, uye kutsungirira kuwedzera.
Yechiitwa uye midziyo
zviitwa All anoteererwa pamwe warwo uremu uye regai zvinoda chero okuwedzera michina. Idzi dzinosanganisira: kusundira kupota, famba pachaunga squat, kukava tsoka dzavo uye vamwe. Munguva Workout, uchawana kuva tauro kutsakatisa ziya, kushandisa nhoo kunyaradzwa uye zvivanakire uye Tabata-timer kuziva nguva muviri uye nhandaro. Gadzirirai kapepa uye chinyoreso kunyora zvabuda, saka iwe uchava vachiziva zvavo vaita. Tabata System - iguru nzira kwete chete kubvisa zvakawandisa masendimita ari pachiuno, asiwo hutano. Kana iwe sangana maekisesaizi uye kudya zvinovaka muviri, ipapo mugumisiro haanganonoki refu, uye mukati mavhiki 3-4 uchanakidzwa yako itsva siyana mugirazi.
Contraindications
Usati watanga kuita Tabata pamusoro hurongwa, unofanira kuziva uye zvose contraindications. Chokutanga zvakakodzera kutaura kuti kana uchifunga kuti nhamba yevanhu achitambura chomwoyo kana vane dambudziko pamwe vestibular ezvinhu, asati atanga chero muviri nani kuenda kwachiremba. Uyewo, kana iwe kumbobvira vaifanira kubata mumuviri mabasa akafanana avo kuti hurongwa anopa Tabata, unofanira kuva vhiki makirasi pamberi kuchikutadzisa tsika yokuita muchiitwa mangwanani, kana mutoro haisi zvikuru sei tsandanyama.