Pūnaha Tabata mō te mate taimaha: te au maite, me te kaha i roto i te wa poto

Kua roa kua te tere o te whakatutuki hua e hiahiatia ana i roto i te hākinakina hou te kaupapa matua. No te mea te ahorangi i te University o Tokyo kua whakawhanakehia Izumi Tabata he tikanga whakangungu hou, i ngā i roto tauutuutu wā o te kawenga nui-kaha (20 hēkona) me te toenga (10 hēkona). E karangatia katoa ki te mahi waru rauna, e runga i te wā e tango 4 anake meneti, engari te maha o Calories tahuna, te tikanga ngaro 20 meneti o te haere manahau.

Whakatere o pākia 15 wa - he painga nui, e whakarato ana pūnaha Tabata mō te ngaronga taimaha. Ki te mahi auau, e faa'aano te tinana ki te tikanga hou o te mahi. piki pūkoro tere noa i okiokinga, a te kaitahu ngako te tinana.

pūnaha a Tabata whakaitiiti kai pai, ārahi ki te hekenga i roto i te uaua papatipu e tika ki te kore o Calories me ngā matūkai. whakangungu wā, i runga i te anga ke, hoatu he tohu ki te whakapiki ake i te uaua, me to ratou ōrau o te ngako. No te mea hohoro hei iwi pīrahi, whiwhi tinana te tauturu.

E rua ngā āhuatanga i te tinana:

• kaha takohe (te kaha o ngā pūtau ki te takanga mai te hāora ki te whakaputa pūngao);
• paepae anaerobic (nui mōrahi o te pūngao hua i roto i te hāora te hemokai).

Ko te hiahia o enei tohu e rua tauturu ake ki te riro mīhini, tere, tahu ngako, too atu o te mate ngakau. Ko te tino whai hua pūnaha Tabata mo te ngaronga taimaha, no te mea i roto i noa 2 marama o piki whakangungu, enei whika e 14 me 28%. Fakakaukau ki ona āhuatanga.

pūnaha Tabata mō tīmata taea mea ahua taimaha o whakamātautau tinana. I roto i te tika 4-8 meneti o te mahi, ka ite i te tinana rite i muri iwi kiromita. No te mea he mea e tika ana ki te mohio ki nga ture o ngā mahi hanga:

1. Whakamahi mahi e whai wāhi uaua maha: kaipiki (koringa i roto i te wahi i roto i te aronga e takoto), squats, piriti gluteal, pana i tetahi momo.
2. Kaua e ngā Tabata whakangungu mahi hou. Tuatahi ti'a ia tatou ki te ako me te kawe ki te mahi pai o te tūāhua, a ka ake i te tere.
3. Tāpiri mahi ki dumbbells taimaha toharite kia e taea e koe te mahi 7-8 aua.
4. Kaua e whakatupu kino i te whakangungu wā tiketike-kaha. Tauhou nui ki te 2-3 wā i te wiki, me te toe 2-3 ra hoatu ratou he wiki ki te horo'ai omaoma, rere kaukau ranei.

Ahakoa he mahi ohie i roto i te whakangungu aratau wā riro uaua me te ake tōtika. No te mea te tīmata i te papa whakarewa whakamarie he yoga. pūnaha Tabata e āhei ki a koutou te whakamahi i tata tetahi asana mo te mahi, engari e whakaaro Hindu pana-ups "rererangi ruku" whai hua te nuinga ranei. A, no te raveraa i te utanga puhoi ake te hoki, i te wahi mua katoa o te tinana, ringa me pokohiwi, me te whakapai ake te ngäwari me te tūranga. Heoi, ko te whai hua ngako tahunga homai e rite pūnaha Tabata. pai whakaitiiti asanas e whai ake nei maitai: heamana tū, toa tū 1 me te 2, nga mea katoa o takai. O te akoranga, i mua i ia tūmomo hiahia ana koe ki te whakamahana ake - ki te rere me te peke i roto i te wahi hoki e pā ana ki toru meneti ki te whakamahana ake nga uaua.