Tabata Ndiyo 4-Minute Workout Unogona Kuita Kwese, chero nguva

Zvemukati

• Chii chinonzi Tabata?
• Zvakanakira Tabata Workouts
• Maitiro Ekuita Tabata Workout
• Ongororo ye

Kudonha ziya. Kufema zvakanyanya (kana, ngative vakatendeseka, kufema). Tsandanyama kurwadza - nenzira yakanaka. Izvi Maziviro aunoita kuti uri kuita Tabata Workout nemazvo. Zvino, kana usiri iwe mukuru fan yekunzwa kutsva, unogona kunge uchishamisika, nei munhu angave achida kuita Tabata? Nekuti zvinoita kuti basa riitwe nemazvo ... uye nekukurumidza.

Chii chinonzi Tabata?

Usati wasvetukira mukatisei kuti uwane zvakanakisa kubva pairi-maminetsi mana ekurovedza muviri, iwe unofanirwa kusvika pakuziva fomati yeTabata Workout. Tabata imhando yepamusoro-yakanyanya kupindirana kudzidziswa kana HIIT. Kunyanya zvakanyanya, ndeye 4-mineti yekurovedza panguva iyo iwe paunotenderera masere masekondi makumi maviri ebasa uchishandisa yakanyanya kuyedza inoteverwa ne10 masekondi ekuzorora.

Tabata = masekondi makumi maviri anoshanda + masekondi gumi zorora x zvisere zvisere

Zvakanakira Tabata Workouts

Kuita imwechete 4-miniti yekurovedza muviri (kana imwe "Tabata") kunogona kuwedzera yako aerobic kugona, anaerobic kugona, VO2 max, yekuzorora metabolic chiyero, uye inogona kukubatsira iwe kupisa mamwe mafuta kupfuura echinyakare 60-miniti aerobic (aka cardio) Workout. Ndizvozvo, vanhu: Maminetsi mana chete eTabata anogona kukuwanira zvirinani kugwinya pane iyo awa rese rekumhanyisa pane yekutsika. Iko kutanga kurira kuchikwiridzira, hu?

Maitiro Ekuita Tabata Workout

Icho hunyengeri hwekuwana zvese mabhenefiti eiyi miniti-miniti yekurovedza ndiyo nhanho yekusimba. Kuita Tabata Workout - iyo, BTW, yakagadziridzwa mu'70s yeJapan Olympians nemusayendisiti anonzi Izumi Tabata - zvese zvaunofanirwa kuita kutora chiitiko cheCardio sekumhanya, kusvetuka tambo, kana kuchovha bhasikoro woenda zvakaoma se. unogona kwemasekonzi makumi maviri. (Kana iwe unogona kutora imwe yeaya anorema muviri HIIT kurovedza.) Wobva watora inokurumidza 10-yechipiri mweya uye dzokorora kanomwezve. Uye kana ndikati "zvakaoma sezvaungaenda," ndinoreva zana muzana zvakanyanya. Pakupera kwe4-miniti yekurovedza muviri, iwe unofanirwa kunzwa kupera simba zvachose. (Asi, zvakare, nenzira yakanaka!)

Paunotanga kuita aya maminetsi mana ekurovedza muviri, unogona kusakurumidza kuona mwenje pamagumo emugero, asi kuona shanduko chaidzo mukusimba kwako kuchaita kuti uve mutendi mukubudirira kweTabata. Kuteedzera ino-miniti-mana chirongwa chekurovedza muviri ndechechokwadi kukubatsira iwe kuti uve nesimba rose. (Kumusoro zvinotevera: Tabata Inogona Kuitwa Mazuva Ose Here?)

Wakagadzirira kutanga kudikitira nzira yako kuburikidza neiyi yemaminetsi mana-ekurovedza? Heano mashoma matipi ekuti utange:

• Ipo iwe uchikwanisa kuita chinguva cheTabata uine chero chiitiko chero chipi zvacho, tanga nekufamba iwe unonzwa wakasununguka kuita. Chinhu chakareruka semabvi akakwirira kana kusvetuka jeki chichaita.
• Shandisa timer yakavimbika - ingave IRL kana app inoshanda zvakanaka. Hazvina mhosva kuti iwe unofunga kuti wakanaka sei pane imwechete-Mississippi-ing, haugone kufungidzira kana masekondi makumi maviri nemasekondi gumi apfuura apo huropi hwako hwakatarisana nekupa simba kuburikidza nekuita kwemaminetsi mana.
• Gadzira yakanaka mantra iyo iwe yaunogona kudzokorora kana iwe waneta - iwe uchaida iyo.
• Kuti uwane humwe kurudziro uye nhungamiro, edza izvi makumi matatu-Mazuva Tabata-Style Workout Dambudziko Richave Newe Kudikitira Senge Hakuna Mangwana.

Iva nekugadzira nemaminetsi mana ekurovedza muviri nerubatsiro kubva kuna mambokadzi weTabata, mudzidzisi Kaisa Keranen:

• Iri Bhuku Rechidzidzo Workout Rinoratidza Kuti Unogona Kunyatso Gadzira NeKumba-Kumba Equipment
• Iyo Tabata Workout ine Exercises Iwe *Usati Wamboona* Kare
• Iyo Yakazara-Muviri Tabata Circuit Workout yeKutumira Muviri Wako Mukudarika
• Iyo Kumba Tabata Workout Inoshandisa Pillow Yako Kudikitira, Kwete Snooze

Ongororo ye