Tabata tsamaiso e khopo bakeng sa boima ba 'mele: ho lumellana ha le matla ka nako e khutšoanyane

Tekanyo ea ho finyella diphetho a lakatsa ka lipapali morao-rao e se e telele bile pele. Hobane moprofesa ho tloha Univesithing ea Tokyo Izumi Tabata e qapa fuoa koetliso mokhoa o mocha, e leng e na le ka fapanyetsana linako tsa ho phahameng e matla mojaro (metsotsoana e 20) le ho ba bang kaofela (metsotsoana e 10). All ba ka memeloa ho ea phetha garela robeli, tseo ha nako e ntse e tla nka metsotso e 4 feela, empa palo ea lik'hilojule chesoa, hangata ea lahleheloang metsotso e 20 tsa brisk ho tsamaea.

Matsapa ea metabolism makhetlo a 15 - ea Molemo ka sehloohong, e leng e fana ka Tabata tsamaiso e khopo bakeng sa boima ba 'mele. Le ho ikoetlisa kamehla, 'mele o adapts ho maemo a tse ncha tsa mosebetsi. eketseha tshilong ya dijo ka sekhahla esita le phomotse, 'me' mele o chesa mafura.

Tabata ea tsamaiso slimming lijo tse khethehileng ka tsela e atlehileng, ea isang ho ea fokotseha ka mesifa boima ka lebaka la ho haelloa ke lik'hilojule le limatlafatsi tse ngata. Karohano thupelo, ho fapana le hoo, fana ka pontšo ea ho eketsa mesifa le peresente ea bona ea mafura. Hobane batho ba ka potlako ba tshesane, o fumana ea liphallelo e 'mele.

'mele e na le litšobotsi tse peli:

• aerobiki bokgoni (bokhoni ea lisele ho monya oksijene ho hlahisa eneji, le);
• anaerobic monyako (palo e kahodimodimo chelete ea matla hlahiswa nakong oksijene tlala).

Takatso ea litsupa tsena tse peli thusa ho fihlela ho ba lengthenman, kapele, chesa mafura, fumana felisa ba lefu la pelo. Tabata tsamaiso e khopo bakeng sa boima ba 'mele ho molemo haholo, hobane ka likhoeli tse 2 feela eketseha thupelo, lipalo tsena li 14' me 28%. Tšohla lintlha tsa lona.

Tabata tsamaiso e khopo bakeng sa ba qalang ho ka utloahala ho mofuta boima liteko 'meleng. Ka mor'a metsotso e 4-8 feela ea ho ikoetlisa, 'mele o tla ikutloa joaloka mora kilometer dari peiso. Hobane e ke ho hlokahala hore ho tseba melao ea kaho mesebetsi:

1. Sebelisa tsa boitlhakiso tse amang mesifa multiple: hloa (ho matha ka sebaka ka kgatello rapaletse), squats, gluteal borokho, sutumelletsa mefuta efe kapa efe.
2. U se ke ua kenyeletsa Tabata koetlisa ho ikoetlisa e ncha. Pele re lokela ho ithuta le ho tlisa ho tshebetso loketseng ea thekniki, ebe eketsa lebelo la.
3. Eketsa ho ikoetlisa le dumbbells karolelano boima e le hore u ka phetha 7-8 repetitions.
4. U se ke ua hampe le phahameng-matla karohano koetliso. Novice lekana ho ba fa 2-3 makhetlo a beke, 'me tse setseng matsatsi a 2-3 beke ho nehela ka tlelaseng ea boikoetliso, mathang kapa ho sesa.

Esita le ho ikoetlisa ka tsela e itekanetseng ka mokgwa wa karohano fuoa koetliso e ba matla le ho feta le ka tsela e atlehileng le ho feta. Hobane ba qalang le phutholohile tsoibiloang sebaka ke yoga. Tabata oona tsamaisong lumella u ho sebelisa hoo e ka bang asana efe kapa efe ya ho ikoetlisa, empa li nkoa Hindu push baholo kapa "qoela bomber mata" atlehang ka ho fetisisa. Ha ho phetha lieha play loading fihlela morao, kaofela ka pele e le karolo ea 'mele, liphaka le mahetleng, hammoho le ho ntlafatsa ho tenyetseha le mele. Leha ho le joalo, e atlehang mafura o tukang o lopolla hantle Tabata tsamaiso. Slimming latelang asanas lumellane ka ho phethahetseng: setulo eachother, mohlabani eachother 1 le ea 2, mefuta eohle ea hlobolisa. Ya e le hantle, pele ho e mong le e boithapollo o lokela ho mofuthu ho fihlela - ho qhoma-qhome ka sebaka ka bang tharo metsotso e ho mofuthu fihlela mesifa.