Tabata tsarin for nauyi asara: jituwa da ƙarfi a cikin wani gajeren lokaci

A kudi na cimma so sakamakon a zamani wasanni ya dade wani fifiko. Saboda farfesa daga Jami'ar Tokyo Izumi Tabata ya ɓullo da wani sabon horo hanya, wadda ta ƙunshi a alternating lokaci na high-tsanani kaya (20 seconds) da kuma sauran (10 seconds). All ana kiran su zuwa yin takwas akai-akai, wanda a kan lokaci zai dauki kawai 4 da minti, amma yawan adadin kuzari ƙone, yawanci hasarar da minti 20 na brisk tafiya.

Hanzari daga metabolism 15 sau - wata babbar riba, wanda ya samar da Tabata tsarin for nauyi asara. Tare da na yau da kullum motsa jiki, jiki adapts sabon yanayi na aiki. Rayuwa kudi ƙaruwa ko a natsuwa, kuma da jiki konewa mai.

Tabata ta tsarin slimming abun da ake ci da nagarta sosai, abu zuwa karu a tsoka taro saboda da rashin adadin kuzari da kuma gina jiki. Tazara horo, a maimakon haka, ba wata alama don kara tsokoki da su yawan kitsen. Saboda mutane da sauri zama siriri, samun taimako jiki.

The jiki yana da biyu halaye:

• aerobic iya aiki (da ikon na sel zuwa sha oxygen don samar da makamashi).
• anaerobic bakin kofa (matsakaicin adadin kuzari samar a lokacin oxygen yunwa).

The so daga wadannan biyu Manuniya taimaka up zama fitter, sauri, ku ƙõnã kitse, rabu da cututtukan zuciya. Tabata tsarin for nauyi asara ne sosai tasiri, saboda a kawai 2 months horo ƙaruwa, wadannan alkaluma suna 14 da kuma 28%. La'akari da fasali.

Tabata tsarin ga sabon iya ze nauyi irin ta jiki da gwaje-gwaje. A kawai 4-8 minti na motsa jiki, jiki zai ji kamar bayan kilometer tseren. Saboda shi wajibi ne don sun san dokokin na yi ayyuka:

1. Amfani darussan da unsa mahara tsoka: mai hawan duwatsu (jogging a wuri a cikin girmamawa kwance), squats, gluteal gada, tura wani nau'in.
2. Kada ka hada Tabata horar da sabon darasi. Da farko muna bukatar karatu da kuma kawo ga manufa yi na dabara, sa'an nan ƙara gudun.
3. Add motsa jiki tare da dumbbells talakawan nauyi haka da cewa ba za ka iya yi 7-8 maimaitawar.
4. Kada ku bata high-tsanani tazara horo. Novice isa ya ba su 2-3 sau a mako, da kuma sauran kwanaki 2-3 a mako don su bada dakin motsa jiki, yanã tafiya da gaggãwa, ko yin iyo.

Ko wani sauki motsa jiki a cikin yanayin tazara horo zama wuya, kuma mafi nagarta sosai. Saboda sabon shiga wani dadi ƙaddamar kushin ne yoga. Tabata tsarin ba ka damar amfani da kusan duk wani asana domin motsa jiki, amma suna dauke Hindu da tura-rubucen ko "nutse m" mafi tasiri. Lokacin da yin jinkirin loading up da baya, dukan gaban sashi na jiki, da makamai da kuma kafadu, kazalika da inganta sassauci da kuma hali. Duk da haka, da tasiri mai kona kai daidai Tabata tsarin. Slimming wadannan asanas dace da daidai: kujera matsayi, warrior matsayi 1 da 2, duk wani nau'i na tube. Hakika, kafin kowane motsa jiki kana bukatar ka dumama - gudu da tsalle a wuri for game da minti uku zuwa dumama tsokoki.