Tabata: hōʻike manaʻo a me ka hopena

Ma alualu o ka hemolele physical ano o kaʻiʻo nō o kēia noho o hoʻokiwikā wahi e kali ana no ka loa kupono ala e hoʻomaha hoʻi i kona sluggish mai ka lōʻihi inactivity nāʻiʻo, reinvigorate i ka puka liiiU kulanakauhale hiki wale kūhohonu loa i ke koko me ka oxygen.

New i ka luawai-ike kahiko: Tabata ia kekahi

Pehea luhi e aumeume me ka loa kaumaha jogging a me kaʻoʻoleʻa dietary kapu! Kēia i hea mai i loko o desperation, haneri o nā tausani o ka hooweliweli fruitless deprivation. Akā, eia ka mea i i ka hou kaumaha - Tabata, hōʻike manaʻo no ka mea, ua piha i ka physical aʻo portals. Naʻe, ka mea hou maoli huli i ka oko o ka lōʻihi-ike aʻo 'ana i kūpono, a ua hoʻohana' ia ma ka 'Oihana no ka hookeai koi palapala - wā mawaena.

Ke ae pā o ka wā mawaena aʻo mea i loko o ka pōkole manawa, e hana i ka hoʻokēʻai iki mai a me kekahi hoʻokō kokoke koke aku ma ka pono kekahi mau breaths e, e hele i ka mea e hiki mai ana. Hoʻokahi wā mawaena - hoʻokahi hele ma ka uuku ae la maikai, a me ka pōkole koena. A laila, i ka ia, a no laila, ma luna a hiki i ka hopena o ka workout. All papa i haku no ka hui malu pu ana o ke kino i mea okoa nāʻiʻo o ke kino.

Oia aʻo a me ka ho Tabata. Reviews eloquently ÷ ike kona ulu hiʻona. Invented ma na 90s ma ka Japanese kaʻi a me kauka Izumi Tabata, i ka'ōnaehana loaa koke iaia mai ka 'Oihana, a loaʻa kânaka ma ka aeoaeuneiai kaiapuni.

Pehea e kuni i ka mea momona a Lonoikamakahiki, a hoola Muscle

Ua huli mai ia i ka 4 minuke - a me ia mea i ka nui o ka manawa e lawe no ka mea a pau aʻo'ōnaehana Tabata - 'oe ke holo i ka metabolic ana, ma i ka mea lawe i ka liʻiliʻi 45 minuke o ka maʻamau, pili aerobics. Kona kaikea a mālama nui aerobic pololei i loko o ua puhiia lakou i ka wahie i loko o ke kapuahi, a me ke "ahi" ua mālama 'ia ma ke kino no ka nui hou hola a hiki lā ma hope o ka noho ana. A pau keia Muscle nuipa a ua hoʻoikaikaʻia, a ulu ma ka lilo o ka mana, anaerobic stress,ʻo ia na nāʻiʻo nō i ka papa kuhikuhiE nā mea kūʻai mai o calories. Ia mea ke kumu ia ka pono kuni i ka momona nei Tabata: hōʻike manaʻo olelo e pili ana i lanakila nalowale ke kaupaonaʻana ma hope o makahiki o fruitless pono 'ana.

Inā 'oe wili ihola me kaʻai: Tabata kōkua e Makuakane me ke kaumaha

Ke paio no ka maikai a me ka ola pono ole wale i ka makemake akā, i ka manawa. Ka mea i ka nalowale i loko o ka huikau o ke alanui i alealeia poe kanaka. Ia manawa, ke keu i nā kilo a pau i, a me kaʻai,ʻaʻole i kōkua, akā, me eha: mea, lalau mai stress a me ka hou obesity. 'Aʻole surprisingly, na wrestlers i overweight makemake Tabata'ōnaehana no ke kaupaona lilo ana: hōʻike manaʻo o nā kânaka lehulehu a me ka admirers, i kēlā kakahiaka, hakanü ihola e kiai ana i ka unahi ole jealously ana pūhaka a me ka puhaka, ka paipai' malihini,.

Nā loea hoʻopaʻapaʻa a lilo ma ka hoohalike ana ia mea hiki ke lilo ke kaupaonaʻana koke aku, a paʻa ina pololei lawe mai na mea kino rula. Kekahi,ʻo ukali o nā koi o ka Kepani kauka: mea, mea loa pōkole-olaʻana, i kēia nenoaiu Tabata. Manaʻo Kōkua mai ka poe i oi loa mahalo i ka manawa maopopo. 4 minuke i loko o kona haʻalele 'ana hiki ke loaʻa i ka loa mumulu mai kanaka, ina ukana a me na pilikia i ka opiopio makuahine ka loa mumulu mai oihana hana.

He aha ka ke Tabata Hola Pūnaewele

Wā mawaena aʻo, i mau wale 4 minuke - mea,ʻaʻole ia i ka moe ana o ka poino pau pilikia i'ō e noho ana: e like me kekahi mau minuke i ka lā, e mau ia ma ka shape. O ka poe e manaoio ole ana, ua hiki ke hoʻokō i nā hualoaʻa ma ka loa pōkole manawa koina e akahele heluhelu i ka manao o nā loea - ukali Tabata'ōnaehana: hōʻike manaʻo, a me nā hopena i loa kēia hōʻikeʻana. Ka mea, e hai mai a me ka hōʻike pehea poʻe e hoʻomau ana ma ka Japanese 'ana i kūpono a me ka mea lākou e piʻi like. Inā ma mua kēia mau koi ana i questionable, laila, ma hope, ma ka pili mau makamaka, a me ke kaʻina hana nalo loa ka mea.

A hui o akamai ma lalo o ke alakaʻi o Japanese Kumu ua i manaʻo maiʻoe hoʻomaulia a? Ac? Piha lula no nā loea. Na ka papa kuhikuhiE mea - e hahai iā lākou pololei, akā, me ka frills. Wā mawaena aʻo Hola Pūnaewele Tabata - keia alternation neʻe kaupalena i ka pinepine 'me ka loa pōkole maha. Japanese Kauka a me ke kaʻi 'e Kiʻi ma ka ikaika adherence i nā kūlana o ka hana a me ka hoʻomaha a me ka stopwatch: hoʻokahi lua oi a emi!

An maikaʻi loa aʻo 'ano paha

Ka Anahonua, e pili ana i ka Tabata Hola Pūnaewele e kaili wale 4 minuke i ka lā, 3-4 manawa i ka hebedoma, i ka hailona a me ka uuku - a pau Kahalaopuna pākahi. Ua Kahalaopuna me ka noi i i ka i kā mākou anakahi uila. Kekahi novice i loko o kekahi minuke haʻawina mea i ka mea, a no ka maluhiluhi ka poe koa, a he mea hiki ole e hoʻomau. I ka pau ana o ka hopena ua i loko o ka umu ahi e nāʻiʻo ka waiʻona ma, i kekahi manawa unbearable. Akā, mai makau oukou, e like me ka mea kiʻekiʻe pinepine 'koi' ia i hoʻokō ', a ua papahana no ke komo ana i nā mea a pau me ke koe.

4 minuke maheleia i 8ʻanuʻu o 30 kekona, oiai i ka hoʻokō 'ua hana kekahi - Tabata'ōnaehana ai ka mea pono. Reviews nā loea ikaika i ka manao, e hoopili aku ikaika a hiki i ka manawa wā mawaena. 20 kekona, 10 - koena. No oi a me ka ole emi! ʻO kā mākou helu Ua koi 'ia e hana neʻe i loko o ka i kā mākou e hiki repetition alapine (frequency) i loko o ka poe 20 kekona, ka ia 10 pono i ka hanu, a readjust no ka mea e hiki mai ana neʻeʻana.

He aha kino i komo i loko o ka lākou o Tabata

I ka mea, aohe mea hou Japanese kauka 'aʻole e kaumaha aku ai. Kino i loko o eiiieaena 4-minuke wā mawaena aʻo nā kama'āina i kekahi, mai nā nenoai o aerobic a me ka anaerobic workouts. Inā he kanaka i lōʻihi mau hoa me ka hoʻokō ', ka mea makemake wale loaʻa' oe e hoʻololi aʻo ki ina hana like, a i hana oe ke koho i kona manao. Kekahi mea i kekahi mea hoʻomaka. Man, e hoomaka ana i ka physical kino, ia mea maikaʻi, e hoʻomaka ana me ka loa hoʻomālamalama mai ka neʻe 'ana. Ano he kumu hoʻohālike o keia haawi Tabata eiiieaenu, a e hoomaka i ka haʻalele nāʻana, me ke aikane, e lilo ke kaupaonaʻana koke aku a me ka paʻa.

Nā loea paipai aku hiki kino no kanaka luna 'Tabata.

• Squat: He ua lele akula nō, mau wāwae hookuu, E hapai i ke kuli, haʻahaʻa wāwae Ka Hawai i-hoʻi plies ana, ua leha aku dumbbells;
• kihi loa ke kino o ke kākoʻoʻoihana ma luna o na lima a me nā manamana, mai ka supine wahi;
• jogging ma wahi, ua lele komo;
• ae la - kuli piha paha;
• hana Bike;
• pono ?? i ka ahakanaka a me na ia a pau o ka neʻeʻana mai o kuʻuna hale haʻuki.

I ka papa kuhikuhiE mea mea, e hoolilo ana ia lakou loa koke, a ma ka piha nona iho.

nui hoounauna nā Pehea ka lākou o Tabata

I ka luna 'o ka hoʻokō' o ka 8 no 4 mau minuke. He aha e kēia mau kino? Kekahi mau Lolina o ka luna '. Oe ke lawe i hoʻokahi wale nō ka hele 'oe a mea a pau 8 kau. Kēia aaeei He pono no ka beginners ka poe i 'aʻole naʻei paʻa ka physical palapala, e hooko me ka kiʻekiʻe pinepine'.

Pehea e hoʻomaka i ke kaua e kū'ē i oi kaumaha ma luna o ka Tabata nenoaia? Hoʻokō 'no ke kaupaona poho (hōʻike manaʻo hōʻoia i kēia) e pono no ka poe i ole hoʻoili. Sedentary kanaka, a hoi hou aku ai me ka loa kaumaha mea paakiki e readjust i kekahi mau hana. Kekahi aʻo kau ka mea, hoopaa no kekahi pae o nāʻiʻo, a ma luna o kēia hana ma luna o kekahi. Pela no ke kiʻekiʻe o hookomoia ma ka ano o na nāʻiʻo a pau, ma hope o ka lā lā.

hana, e like me ka ano o ka aʻo

A o ka poe i aponoia i ka ano o Tabata, hōʻike manaʻo paipai ana ia mea e pono ke hana i kela lā, e mea maikaʻi i loko o ka lā a elua. Na mea a pau hilinaʻi nui ma luna o ka moku'āina o ke ola kino a me ka kanaka aʻo. Akā, me ka hiki ke e lauwili.

More hoomakaukau, akā nō,ʻaʻole ikaika lawa, mea hoʻohana ke hana mauʻano o nā kino, kela mea keia mea ma ko lakou mau 20 kekona, hou ia i loko o ka papa koa penei. No laila, eha, elua, 4 minuke hana mai i mau Muscle pūʻulu.

Ka loa holomua hiki ia mele luna 'o 8 okoa kino. He nui oi huikau a me ka paakiki, e hana i ke 'ano o ke aʻo: 4 minuke mea pono i ka pū a pau nui Muscle.

Hoʻopuʻipuʻi haawe hiki ke hooponopono mau kuko me ka lua, e like me dumbbells, laholio lola. Mau papa i kupono pono-hoʻomaʻamaʻa 'âlapa wale no. Ma mau, ma kekahi pōkole aʻo Ahaolelo i ke kino inā pilikia ka haumāna, pili aerobic a me ka anaerobic haawe ana ka poʻe, a pono i ka Herculean ke kākoʻo 'ana, a me ka nui kiʻekiʻe o ke ahonui.

Hiki kino no kanaka eiiieaena

No ka poe i wale e hoomaka ana i ka ke kahu moku i ka Tabata ano, manaʻo kōkua a me nā hopena, kiʻi a me nā wikiō e e methodical kōkua. Ka mea, e heluhelu pono i ka mea hiki manaʻo kōkua o ka hoao ana i trainers a ua hoano e amateurs, e makaala wikiō haʻawina e aʻo i ka mea kahua.

No ka laʻana, i ka hebedoma mua o ka hoʻokō 'hiki ke Hoʻohui' ia penei:

• ka mua 20 kekona - holo i wahi e hookiekie ana ia mau lima mai, 10 kekona i koe, i kēia 20 - poluprisedaniya a me ka ea puka mau wawae mua ana straightening. Koena. E hana hou i ke kaʻina o 4 hou manawa.
• A lā e e ka mau kino'ē aʻe i loko o ka ua pololei: moe ana, i kona mau lima e hoopa mai i ka papahele, straighten mai me ka Jump, lima hoalaia keu aku; hilinaʻi ma luna o nā lima a me nā manamana, i ke kino laua a hiki i ka papahele, huli i haehae i ka wāwae aku o ka papahele, anuenue ma ke kuli, hiki no i ka poohiwi.
• Ke kolu o ka lā o ka hebedoma. Ka squat me ka iho la ke eaʻe, nana e hoole pahu aku ai i-ae la: e squat, hilinai ana ma ka kākoʻo i na mea kaua ma ka hope.

Inā 'oe e hahai i ka methodological koi Tabata, manaʻo kōkua a me nā hualoaʻa i loa i pai mai ai: i ka momona hoʻomaka e maule, a me ka huahelu - e loaʻa hou ano apau loa.

Owai la ka mea hiki ke komo ma ka Tabata kahua

O ka poe mua lohe e pili ana i ka papa hana e e hoihoi i loko o paha oe e hana i ka'ōnaehana me aʻo, ina oe i nalowale ai mamua kekahi mākau. Oe ke oiaio loaʻa kekahi māmala'ōlelo no ka pono i kekahi kanaka,ʻo ka untrained, hiki koke hoʻomaka i ka mumulu mai, akā, aʻoʻana iā Kalani ma ke ano o Tabata hōʻike manaʻo haawi makaala lakou Time] a me ka paipai ole e kipaku lio.

I ka mea, ma laila nō contraindications. Ma hope o nā mea a pau, i nui okoa i ka makahiki, a ola, a me ke ano a me ka temperament kanaka. He aha küpono kekahi, ka kekahi ua contraindicated. O ka poe i hana Tabata slimming, hōʻike manaʻo heʻano o ka lau. Aia mau manaʻo iʻoe e hoʻomaka i nā,ʻaʻole koke alualu i nā hualoaʻa, i ole ia oe ke overdo ia, a loaa ka eha, a oi aku, he naau hoouka.

Ka mua rula - hana ole ia ia ka poino

Mākou e ole hoʻopoina i ka Tabata Hola Pūnaewele ua papahana no ola kanaka, me kekahi physical aʻo. Maʻi kanaka maopopo ole, mai ka hana 'ole' inikua 'ana a me ka hooponopono ana. Hypertension, osteoporosis, naau pilikia - mau a me nā maʻi i kauoha mai nāʻano o physical haʻawina, Tabata mea ole no ia.

No ka 20 kekona, o kela mea keia neʻeʻana i kekahi kanaka i ka haawi aku i ka momona a pau a hiki i ka i kā mākou, a hiki i ke kali, a 'o ia hoʻi i ka naʻau no ka mokuna o ka manawa e hana ana me ka luuluu loa wahie, e like me ka sprinter. Inā i ke kino mea i makaukau no ka oi mahuahua ma ka ikaika, ka mea hiki ole ku. Nā kumu e hōʻike Tabata hoʻokō ', e noonoo pono i hoʻohana manaʻo loa akahele, e pane i nā mea pohihihi, a wehewehe i ka pomaikai a me ka Loaʻaʻia ia ia ka poino o ka kiʻekiʻe-pinepine' aʻo.

Pehea e hoomakaukau no ka mālama nui aʻo i ka Tabata iaoiaeii

Oe E ole e hoowalewaleia mai e ka kokololio hopena o ke aʻo, a e ole lawe lōʻihi. Inā he kanaka detrenirovan, akā, holo nōhie ma ka maikai ola,ʻo ia aka hoi pono i kekahi, i ka hoomakaukau i hala, e hoʻomaʻamaʻa i ke kino e neʻe a me ka naau - e hana me ka mahuahua haawe ana, e like me ka hoʻoikaika i nā nāʻiʻo. No keia mea, i kekahi poe kupono ke kino o ka haʻahaʻa a me ka meakino pinepine ': kakahiaka me ka, e hele ana me ka gradual mahuahua ma ka Tempo, noho-ae la, pahu-ae la i ka poe ikaika no lakou. Ua ua wale i ka mahina ai ekolu, e hiki hoʻomaka ke kuʻuna ma ka Tabata nenoaiu.