Tabata Protocol: anoratidza kuti beginners

At chinoumba kudzidziswa Tabata dzakati ane mutoro nokuda 4 maminitsi pamwe kunobatanidza tsandanyama mapoka ose. Nzira iyi anekukwanisa sesimba kudzidziswa muna yokurovedza muviri uye kunobatsira kuti nokukurumidza uremu kumba.

Kunyatsoteerera kucherechedza zvakafanorongwa zvikamu (20 masekonzi kuti muviri uye nokuda nekutambira 10 masekonzi zororo), kunyange mutsva tenzi dzakati Tabata. Guest nyanzvi zvisimbiswe mukuru kunyatsoshanda, nokudzidziswa anoratidza vatambi sei nyanzvi uye beginners pasango kugwinya.

Japanese Dr. Izumi Tabata, uyo akakurukura dzakati, somugumisiro miedzo zvekuchipatara akaratidza kuti ane 4 yemaminitsi penguva kudzidzisa kunounza zvaioneka zvawanikwa kare pashure penguva rechipiri uye rechitatu.

Kunobatsira Tabata dzakati

• Kunyatsoshanda: okushamisira Madzimabo siya pashure 2-3 muzvirongwa.
• Availability nokuti hapana inokosha simulators.
• Time kuchengetedza: Kudzidziswa chete kuripo 4 maminitsi, 3 pavhiki.
• Anti-cellulite chaizvoizvo: mukufamba kurovedza muviri anova Taut, ganda mataurirwo akavandudzika.
• muviri kuvandudzika.

Contraindications basa

Tabata Workout dzakati nyore, asi pane zvimwe zvavasingakwanisi kuita. Sezvo mutoro rinorema, uye mugumisiro uri nokuda kumhanyisa pamusoro metabolic urongwa, kusanganisira kweropa, pane contraindications basa. kwete pachii zvinotevera zvirwere kana mamiriro muviri:

1. Heart kukundikana.
2. Atherosclerosis.
3. Kutyora zviri vestibular midziyo.
4. CheBP.
5. zvirwere nomuzongoza.
6. Pregnancy.

Hapana contraindications haisi yokupedzisira, pashure kubvunzana uye chiremba wacho mvumo unokwanisa kutanga kuita Tabata Protocol. Reviews kuti vanachiremba nedzidzo panyama uye gym hurukuro pamusoro chii Tabata rinotarisirwa chete vatambi vari nyanzvi, mumuviri akanyatsogadzirira. Zvisinei, beginners kunogonawo kukurira dzakati ichi, nokugadzirisa mutoro pamusoro mamiriro utano.

Tabata Protocol: anoratidza kuti beginners vavo misimboti

Sezvo penguva nokudzidziswa chezvematongerwe Tabata dzakati inoumbwa 8 rinovira, mumwe nomumwe huchavapo masekondi 30. 20 masekonzi - yokungoi- ta bara (chiitwa), 10 masekonzi - zororo.

Pasinei chokwadi kuti musimboti yechiitwa yakareruka, pane sanyorwa misimboti, pasina iro waivako anogona achitsoropodza ipfupi. Tabata misimboti:

• Regai kudya kwemaawa 1.5 pamberi muviri.
• Asati kirasi kubata Workout zvinosanganisira nyore muviri.
• zviitwa All zvinofanira kuva nyore chaizvo, saka vanogona kuitwa nokukurumidza uye kanoverengeka yakagoverwa masekonzi 20.
• Classes dziitwe 3 pavhiki, asi kwete zvakawanda.
• Kufema mhuno, exhale muromo.
• Nemazvo pedzisai Tabata Protocol. The timer kuchaita ngaaverenge yakakodzera.
• Nokuti nokukurumidza uremu count macalorie vapera. Daily yaunodya uremu hakuiti kupfuudza 2000 macalorie.

Tabata Protocol: Workout

Munotatamura kurovedza zvichakubatsira kugadzirira muviri vapinze uye kuderedza kupedzisira yakaipa kuti ruzivo mutambi. kwoushamwari-up nguva iri kwemaminitsi 5. Zvinhu kurovedza paupamhi zvakakwana, zvakakosha kuita sarudzo maererano mumuviri dzidzo uye utano. Basic muviri kuti anodziya:

• Lunges. Vari kuisa rutsoka rimwe mberi, muchizvitenda izvo, tsime kanoverengeka, wozoshandura makumbo.
• Squats. The chitsitsinho haasi kure pasi, mabvi dzakatarisa mberi, kana maoko vanokakata mberi, pamwe kuwedzera kwokutanga nzvimbo ruoko rinobuda.
• Side Bends, mberi, shure. Kuita kanenge ka20.

Kusarudza zviitwa kuti dzidzo pamusoro Tabata dzakati

Kwazvo rairambidzwa kusarudza kurovedza patinenge dzakati Tabata kwete, vose mumwe nomumwe. Kuti tinzwisise kuti sarudzo unoitwa nemazvo, zvichabatsira zvinotevera musimboti: kana uine nguva yokuita basa 8 nguva yakapiwa masekonzi 20, ipapo zvakaoma anosarudzwa nemazvo. Pane imwe yepamusoro azvipire kurovedza anogona kuwedzera kumhanya muviri kana kuti kuwedzera uwandu pedyo. zviitwa kunzwisisa inogona kuchinjwa kuti boka, ne zvakawanda zvakaoma.

The chikuru chokukomborerwa kubudirira vakapfuudzira vachidzidziswa - pakupedzisira unofanira kuwana kurukutika. Zvisinei, panguva kutanga kwekupwanyiwa havafaniri shingaira. Kana panguva yechiitwa uchinzwa kurwara, unofanira kurega uye zororo, zvimwe pane mukana kuti wakaremedza muviri uye kuti zvinetso zvoutano.

Exercise nokuti Beginners

nokudzidziswa nzira Tabata (Tabata dzakati) kurovedza nokuda beginners anopa zvinotevera:

1. Kusundira kupota. Panguva kutanga pavaipfuura Implementation riri bvumidzwa pamakumbo Papera kuitwa musi ngaatarire makumbo.
2. Squats. Nguva yokuita zvishoma repetitions ose squats vanofanira kuitwa nokukurumidza. Kuti aite izvi tsoka dzake pamusoro ufanane chiuno, mabvi apo squatting fomu yakarurama yorusvingo, maoko akatambanudza mberi.
3. Press. Kana pasi yakabvaruka kure chete chipande makumbo nokudaro hwakakungwa pamabvi uye amutswa.
4. Lunges. The pakona pamabvi 90 madhigirii, dzokai ndeye mumwe makumbo.
5. Triceps. Uyezve, zvinokosha kutora nechigaro, uye akamira shure kwaari, wakawondereiko kudai maoko. Vanokunga emaoko ako, apo vanofanira kukotama newokuti mumwe.
6. Magaro. Muviri aimanikidzwa pasi, maoko pana kunhivi dzenyu. Makumbo vakatsunga pamabvi uye zvinoumba necheparutivi rworwendo 90. Magaro kusimudza uye regai pasi.
7. Chinonzi spina. Munguva asingatani nzvimbo, kure paburiro maoko nemakumbo zvokuti aimanikidzwa uriri kusiya chete mudumbu.

Pashure Workout, iva nechokwadi kuti abate sunga havagoni payakakurudzirwa kurega basa. Mumaminitsi maviri unofanira kukurumidza kuenda, achidzikisa kumhanya. Saka imi muri kudzorera mwoyo mutinhimira, muriwo mwero madonhwe chaiko nhanho.

nguva kuzvidzora

Sezvo muviri penguva uye zvinoda kunyatsotevedza nguva miganhu, ipapo kudzidzisa (Tabata dzakati) timer kunotodiwa. Inogona kutengwa sezvo rimwe chairema ari zvemitambo pfuma chitoro kana paIndaneti kuitira chitoro online.

Unogonawo kukopa paIndaneti timer uye dzishandise pakombiyuta yako kana tablet. For mobile mano, mumwe timer inowanika Google kutamba uye Apple Store.

Tabata Protocol nokuti beginners inoumbwa 8 seti 20 mumasekonzi ose yokungoi- ta bara uye 10 mumasekonzi kuzorora. Kazhinji, munguva timers dzose nguva yakakwana akamisa zvikamu zviviri (yokungoi- ta bara uye zororo) uye uwandu seti (vaitenderera). Zvino kungoita tinya "Tanga" uye vanotanga kurovedza.

Kuti tirambe mwoyo patinenge uye pakusika zvimwe zvakakukurudzira timers vazhinji vakapakata yakavakwa-ekuteerera mutambi ane vakaponeswa Playlist.