Ulu hoʻi i loko o ka hapalua like-1990s ma Japan, he kauka kona inoa Izumi Tabata, a kapa i loko o kona hanohano, Tabata nenoaiu i keia la - o kekahi o ka loa hanohano pono a me ka ala e pakele o ka momona. No laila, i ka ka malu o keia kupaianaha kahua?
pono
Eia naʻe, kēia kanakaʻaʻohe manawa a hiki i ka hana kakahiaka kino, ʻaʻole e hōʻike i ka kiʻekiʻe-papa papa i loko o ka hale haʻuki. A me ka aha? Ma hope o nā mea a pau, me ka mea e pono ai ko kakou kino e e ola a me kaʻeleu, ma ka like me kaʻai a me ka hiamoe. No ka hana no ka poʻe loaʻa mai overweight. I mea e malama i ke ola i ke kino, ka mea pono mua e hoʻokomo i loko o kupono shape. He No kēia mau wahi, i hiki, a hana Tabata nenoaia, no ka mea, ma ke kuʻuna ia, oe wale 4 minuke E pana aku au i ka lā. Ua makemake mea, wale 4 minuke, akā, i ka o Mānoa, he ole i aʻo manawa, a ma kona 'ole. Ka walaʻauʻana rula o ka'ōnaehana - wā mawaena o ka haawe e Komo mālama nui ae hana i kekahi hoʻokō 'no ka 20 kekona, i ukali ia e kekahi 10-minuke e maha ai, a' oe i kēia kaʻina. Just 4 minuke e loaa 8 e puhi ia. He loa paʻakikī e hoʻomaka, akā, e i haawi mai, a hoʻohiolo, no ka mea, ka mea maoli kaumaha poho, aole ia e hana ana i hoʻokō ', a ma hope, no laila, o ka mua hualoaʻa e hana ma ka liʻiliʻi loa 1-2 pule. Haʻawina i hoike i ka hopenaʻoi loa o subcutaneous momona aa ana i ka poʻe hana i hana Tabata'ōnaehana mea 9 manawa oi aku ma mua ia o ka poʻe i pono e hele ai i ka hale haʻuki. Eia hou, ma hope o 4 pule o nooaai? Kou nāʻiʻo e hele mai i ka leo, a me ke ahonui māhuahua.
Kino a me ka lako a
ua mālamaʻia nā kino a me kona mau kaumaha a me ka mai e koi i kekahi hou lako a pan. Mau nā: pahu-UPS, kowali kaomi, squat, keehi mai i ko lakou mau wawae, a me na mea e ae. Iloko o ka workout, oe e pono i ke kawele, e holoi i ka hou, hana moena no ka oluolu a me ka pono a me Tabata-nō hoʻi, e nana i ka manawa o ka hoʻokō 'a me ka? Aaoee. E hoomakaukau oukou i kekahi'āpana o ka pepa, a me ka peni, e hoʻopaʻa i nā hualoaʻa, pela no oe e eʻike nōʻo ia i kā lākou e piʻi like. Tabata System - o ke alanui nui e ole wale pakele o ka oi kenimika ma ka pūhaka, akā, i healthier. Inā e hui pu iho la me ka a me ka pono no kou kino, alaila, i ka hopena e ole kali lōʻihi, a me loko o 3-4 pule oe, e komo i ka'āina i kou hou ana i kālā i loko o ke aniani.
Contraindications
Mua oe hoʻomaka hana Tabata ma ka'ōnaehana, oe e ike a me nā mea a pau contraindications. Mua a poʻokela ia mea waiwai i olelo ia ia ina e manao ana o ka helu ana o kanaka e loaa ana mai ka naau maʻi a me ka pilikia a me ka vestibular'ōnaehana, ma mua e hoʻomaka ana i kekahi hookoikoi mea maikaʻi, e hele aku i ke kauka. No hoi, ina ua ike ole oe i ka hana me ka physical hana like i ka poe i ka'ōnaehana e kaumaha ana Tabata, laila, e pono i ka hebedoma mua papa loaʻa i loko o ka maʻa o ka hana kino i loko o ke kakahiaka, i ka wa a ka haawe mea ole ka nui o lakou aloha ia na nāʻiʻo.