Kawa Tabata: faaohipa hoki tīmata

I te matua o te whakangungu mō te kawa Tabata ko te kawenga taimaha mo 4 meneti ki te whai wāhi o ngā rōpū uaua katoa. Ko rite whai hua rite te mana tenei tikanga whakangungu i roto i te omaoma , me te āwhina ki te ngaro hohoro taimaha i te kāinga.

Tino mātakitaki wā këtia (20 hekona mō te mahi me te mo te muri 10 hēkona okiokinga), ara te kawa tīmatanga ariki Tabata. Te āheinga tohunga whakau te pai tiketike, whakaatu ana te whakangungu kaitäkaro pēhea te ngaio, me te tīmata i te mara o te tinana.

Japanese Dr. Izumi Tabata, e whakawhanakehia te kawa, kia rite ki te hua o te mau tamataraa haumanu mohiotia e te 4-meneti whakangungu wā hopoi hua sino kē i muri i te wā tuarua, me te tuatoru.

Hua kawa Tabata

• Te kaha: waiho Ng hira i muri i 2-3 wā.
• Te wātea: hoki kahore simulators whakangungu motuhake.
• Wā whakaora: whakangungu anake muri mo te 4 meneti, 3 ngā wā i te wiki.
• pānga Anti-cellulite: i roto i te akoranga o te whakangungu riro ka rongo te tinana, ake reo kiri te.
• whakapai ake pākia.

Contraindications mō te mahi

Tabata tūmomo kawa ohie, engari i reira e te tahi mau fakangatangata. Mai te mea taimaha te kawenga, a ka he tika ki te whakatere o ngā tukanga pūkoro tinana, tae atu ki te tohanga toto te pānga, i reira he contraindications mō te mahi. kahore tūtohutia hoki te mate e whai ake ranei tikanga o te mahi:

1. rahunga Heart.
2. Atherosclerosis.
3. Tūkinotanga o te taputapu vestibular.
4. pēhanga toto High.
5. mate o te tuaiwi.
6. Hapūtanga.

Tetahi o contraindications kore he whakamutunga, i muri i te kōrerorero me te whakaaetanga o te tākuta e taea e koe timata ki te mahi i te kawa Tabata. , Te pae tino pai rite arotake o ngā tohunga i roto i te mātauranga ā-tinana, me te korero tinana e pā ana ki te mea te tikanga Tabata te anake hoki kaitäkaro ngaio. Heoi, e taea hoki e tīmata mahi ki tenei kawa, te huri i te kawenga i runga i te āhua o te hauora.

Kawa Tabata: faaohipa hoki tīmata me o ratou te mau parau tumu

Ka rite ki te whakangungu wā ngā tino kawa Tabata o 8 huinga, ia o nei pumau mo 30 hēkona. 20 hēkona - Sprint (te mahi), 10 hēkona - okiokinga.

Ahakoa te meka e te faufaa o te mahi ko te tino māmā, i reira he ngaahi tefito'i mo'oni tohia, kahore nei kia arohaehae iti mahi. ngaahi tefito'i mo'oni Tabata:

• Kaua e kainga hoki 1.5 haora i mua i mahi.
• I mua i te piha haapiiraa ki te pupuri i te tūmomo arā, o mahi ohie.
• kia tino māmā mahi katoa, kia taea te kawea e ratou ki waho hohoro a rave rahi mau taime i roto i te wahi 20 hēkona.
• kia Karaehe kia tū 3 ngā wā i te wiki, engari e kore e ake.
• Ngongoa te ihu, te exhale mangai.
• Tika te mahi i te kawa Tabata. Ka tātai i te matawā te wa e tika ana.
• Hoki te taimaha tere pau Calories tatau mate. e kore e te horomanga Daily mō te ngaronga taimaha nui 2000 Calories.

Kawa Tabata: īngoa

ka tauturu i totoro mahi faaineine i te tinana ki te uta me te whakaiti hopearaa kāore i mo te kaipara tauhou. mahana-ake roanga ko i te iti rawa 5 meneti. Ko te rārangi o mahi whānui nui, he mea nui ki te hanga i te whiriwhiri i roto i runga i te mātauranga ā-tinana , me te hauora. mahi taketake ki te whakamahana ake:

• Lunges. Kei te maka ana kotahi waewae i mua, whakawhirinaki ki runga reira, te puna e rave rahi taime, na te huri waewae.
• Squats. e kore te mea atu te papa ki te rekereke, turi anga whakamua, ka e toia atu nga ringa, me te ara i roto i te tūranga tuatahi o te ngau ringa.
• whakaiti te taha, whakamua, whakamuri. Te mahi i te iti rawa 20 ngā wā.

Te kōwhiri i mahi mō te whakangungu taketake i runga i te kawa Tabata

here nui i runga i te pai rawa o mahi i roto i kore kawa whakangungu Tabata, takitahi katoa. Hei mahino e hanga te pai rawa te tika, ka āwhina i te reira i te parau tumu e whai ake nei: ki te whai wa ki te mahi i te mahi 8 wa i roto i te wahi 20 hēkona, ka whiriwhiri te matatini e tika koe. I te taumata atu matatau o te whakangungu e taea te whakanui ake i te tere o te mahi ki te whakapiki ake i te maha o huarahi ranei. Ka taea te puta ke mahi matatini ki te rōpū, whakakapia e atu matatini.

Ko te matua tohu o te whai huatanga o te whakangungu whakahaere - i te mutunga i koe ki te ite i te rohirohi. Heoi, i te wāhanga tuatahi e kore e, kia ngakau nui. Ki te i roto i mahi ite koe māuiui, kia mutu koe, ka okioki, te kore i reira he he tūpono ki te panamaha te tinana, me te ki te hanga raruraru hauora.

Mahinga mō Beginners

tukanga whakangungu Tabata (Tabata kawa) mahi mō te tīmata tuku te whai ake:

1. Neke-ups. I te wāhanga tuatahi o te whakatinanatanga ko te uma whakaaetia i muri kia whakamana i runga i waewae tika tonu.
2. Squats. Hei whai wā ki te mahi kia whakamana hohoro te torutoru aua o squats. Ki te mahi i tenei ona waewae i runga i te taumata o te papatoiake, turi ka squatting puka te koki matau, totoro atu ringa.
3. Press. A, no te haea te papa e atu anake te waewae rau kupu piko i te turi me te whakaarahia.
4. Lunges. Ko te koki i te turi 90 nekehanga, tahuri arotahi ko i runga i tetahi o nga waewae.
5. Tengi. I tua atu, he mea e tika ana ki te tango i te nohoanga, me te tu hoki ki a ia, ringa kikokore. Whakapiko koutou tuke, ia whai ratou ki te whakapiko whakarara ki tetahi ki tetahi.
6. Papa. Kei te aki te tinana ki te patunga witi, ringa i tou taha. Kua piko te waewae i nga turi, me te hanga i te koki o 90 nekehanga. ara papa ki runga, ka tukua ki raro, ki te patunga witi.
7. Ritua. I roto i te tūranga e pängia ana, atu i te papa nga ringa me waewae kia e aki ki te patunga witi mahue te puku anake.

I muri i te īngoa, kia mohio ki te mau huti kore e taea koimutu mutu mahi. I roto i rua meneti e hiahia ana koe ki te hohoro te haere, whakaiti i te tere. Ko te kupu e koe ki te whakahoki i te manawataki ngakau, he pini pata auau ki ngā taumata noa.

mana wā

Mai te mea āputa mahi me rapu utu pipiki tino ki rohe wa, ka hoki te whakangungu (kawa Tabata) matawā ko te pau. Ka taea te hokona te reira rite te kōwae kotahi i roto i te taonga taonga hākinakina kia toa ipurangi ranei online.

Ka taea hoki te tiki matawā ipurangi, me te tāuta i te reira i runga i tō rorohiko pona ranei. Hoki ngā pūrere pūkoro, he wātea i roto i te tākaro Google me te Apple Store te matawā.

Kawa Tabata hoki tīmata ngā o 8 huinga o te 20 hēkona o kōpere me te 10 hēkona o okiokinga. Ka rite ki te tikanga, i roto i timers katoa wa nui ki te whakaturia ake e rua wā (kōpere, me te okioki) me te maha o ngā huinga (rauna). Na pāwhiri noa i runga i te "Tīmata", me te tīmata whakangungu.

Ki te mau tonu te huru pai i roto i te whakangungu me te hanga o atu hihiri maha timers e rite rawa ki hanga-i roto i te kaitākaro ororongo ki te rārangipāpāho ora.