Tabata thupi kuwonda

Tabata zolimbitsa ntchito kwa nthawi yaitali ndi bwinobwino. Zikomo kuti maphunziro awa kungakhale kothandiza osati kutaya 4-8 pogwiritsa owonjezera m'mwezi umodzi wokha, komanso kuti akalandire kuchepetsa ndi kulemera m'tsogolo ndipo pa nthawi yomweyo kuti tikhale ndi makhalidwe abwino.

njira Tabata

Tabata Protocol - ndi ogwira imeneyi maphunziro ndi mkulu mwamphamvu. Maphunziro ayenera idzachitika mosamalitsa chotsatira chiwembu ena: Ntchitoyi imagwiridwa masekondi 20, ndiye yopuma masekondi 10. zolimbitsa mkombero akubwerezedwa nthawi 8, kuti chifukwa cha angatenge mphindi zinayi zokha.

Koyamba n'zosavuta kupirira protocol Tabata, kokoka kokha mpaka mphindi 4. Koma kwenikweni, nthawi imeneyi nthawi yochepa m'pofunika zonse kwa pazipita, motero n'kosatheka kuti aswe kuphedwa njira Zochita. Ndipo kuti kuonda pa dongosolo Tabata, m'pofunika kuphunzitsa chabe pa malire a mphamvu zawo.

Tabata: kusonyeza kuonda, contraindications

Anthu ambiri amanyalanyaza mfundo yofunika kwambiri imeneyi, koma tiyenera kukumbukira kuti si onse amene ali oyenera kuphunzitsidwa mwakathithi. Zochita ali kutiletsa anthu amene ali ndi mavuto alionse ndi dongosolo mtima ndi mtima. Choncho, ndi bwino kufufuza thanzi lawo ndi cardiologist pamaso makalasi yoyambira, chifukwa ambiri matenda mtima saonetsa zizindikiro kulitchula.

Mbali Tabata dongosolo

Tabata zolimbitsa zizichitidwa ndi khama pazipita, iyi ndi mbali yaikulu ya protocol lapansi. Amenewa maphunziro zimatheka osati mwa nthawi ya maphunziro, koma chiwerengero chawo ndi mphamvu. Pakuti aliyense njira, muyenera kukhala ndi nthawi kuti pazipita kuchuluka kwa thupi.

Kusankha zinthu kuti Tabata, chonde kudziwa kuti pamene kuthamanga ziyenera kuyendera momwe minofu ndi ulusi minofu ngati nkotheka. Tiyeneranso kukumbukira kuti chiwerengero cha kubwereza akhoza musalumphe khumi.

Zitsanzo zokambirana

Pakuti kachitidwe kulimbitsa thupi Tabata, mungathe kugwiritsa ntchito yonseyi "Burpoe" ndi Kankhani akuluakulu. Timatenga ubwenzi malo ndipo mwamsanga "kugwa" mu malo sachedwa, pofinyidwa, imirirani, kulumpha mmwamba ndi zikumenyetsedwa izo pa mutu wake mu manja ake.

Kuchita zotsatirazi Tabata amatchedwa "theka mlatho ndi mwendo anamuukitsa." Bodza pansi ndi maondo anu akunga mapazi anu zina pansi, mikono pamodzi thupi. Ndiye ife kudzutsa mmbuyo ndi matako, atagwira mwendo wina anawuka - kumbuyo kwa malo ake apachiyambi. Ndiye, Momwemo pa mwendo wina. Njira miyendo anamuukitsa. Kumbukirani kuti mapewa anu akhale n'kupuma - mbamuikha pansi.

Mukakhala kumva mphamvu kupitiriza ntchito pambuyo kulimbitsa thupi, ndiye kuwonjezera m'zinthu latsopano. Mu-m'zinthu anayi musaiwale kutenga yopuma miniti imodzi. Ndipo Chofunika, kumbukirani kuti maphunziro ayenera osautsa - mwinamwake zotsatira Inu kukwaniritsa.

Dziwani kuti dongosolo Tabata makalasi osati kukuthandizani kuchepetsa kukula kwake, komanso kutulutsa mpaka minofu. Komanso, adzakhala kwambiri ndinapirira, ndi zina azolowere ntchito yaikulu thupi, mungaphonye ake.