Workout Tabata - He aha ia mea hola?

"Wā mawaena aʻo" ua hoʻomano hana a puni ka honua. Other kona inoa - i ke ano o Tabata. He aha ka mea? He aha ka kona hiʻona? Ke kaʻi o ka Kepani māmā skating kime Izumi Tabata i makemake e loaʻa ai hulina hopena. Kiai ana i ka papa,ʻo ia i ka hoʻokahuli aupuni loaʻa hoʻomaopopo ma ke aʻo Ahaolelo loaʻa i ka nui kanawai.

E like me ka hopena o ia mau hana, aole wale kuni momona, akā, e hoonui ae i ke koko holo, Hoʻoikaika i ka nāʻiʻo a maoli he ahonui 'âlapa. Ua loaʻa i ka manao o ka mea nele i ka hiki ia. He aha ka ka pā like o keia workout nui?

A wahi moʻolelo

Tabata iaoiaeii ka - mea ia ka hola? hana ma muli o ka paʻiʻia ma ka makahiki 1996 ma ka puke pai Medicine a me Epekema ma Sports & Creative. Dr. Tabata a me ka hui ana o kānakaʻepekema o ka Institute o Fitness a me Sports ma Tokyo, lawe mai hoike o na pomaikai o ka wā mawaena aʻo. I KA WA OPIOPIO lākou mau 'âlapa ma keia hana, Tabata kaulana i kā lākou aerobic nona iho, a mahuahua nui ma ka 28%. I ka Ia manawa mea hoomahuahua ae la lakou ma ka 14% o ka 'auhau no o oxygen hokii.

Good hualoaʻa i ua malamaia ma ka hoʻomaʻamaʻa 'âlapa a me ka ole beginners. I nā loina a me nā haʻawina i manao ai, aole o ka eha minuke Tabata workout iaono? Ienoai aerobic a me ka anaerobic naʻe ia oi ma mua o ke ahonui aʻo no hoʻokahi hola. KŘpa a momona puhi loina i hoike ia 'âlapa e lńkou ma Tabata-kau, ua lilo aku 9 mau manawa oi momona ma mua o ka pae ma lōʻihi cardio aʻo.

I mea, ua hōʻike he nui loa ia mea i ka loa aerobic hoounauna mea,ʻaʻole he nui loa, e kuni i ka mea oi momona. Aia He He kākoʻo pāʻoihana - ia mea wā mawaena aʻo, ma Tabata. He aha ia mea hola? Wā mawaena aʻo - keia alternation o aerobic a me ka mana wahie. A wahi koena - a me ka hou-hoʻomaka 'ana i hoʻokō'. Kekahi inoa no ka wā mawaena aʻo - hoʻopoepoe. I ka hopena - nalowale ma ka liʻiliʻi loa 1 kg o ke kino ke kaupaonaʻana no ka hebedoma.

Ka papa hana Tabata

Haʻawina i hoike i ka Tabata Hola Pūnaewele 20-10 wahie, ka ikehu'ōnaehana o ke kino e likeʻaʻohe'ē aʻe. Kēia 'o ia hoʻi i ke aʻo i wahi i ka uuku ae la 20 kekona hana, 10 kekona - koena. Ma me ka ikehu kumu a me ke kino hoʻohana aʻo glycolysis, a me ka'okesaside o kona kaikea a. Ma ka mea i kā mākou nona iho pololei ma ka aerobic Muscle e ae ke hana pono 20 kekona, a me 10 kekona Ua lawa no ia e ola.

E like me Tabata aʻo ua me ka nānā '

Tabata System: 20 kekona o ka hana, a he 10 kekona o ka hoomaha - keia mea hoʻokahi 'ia paha i ka mea i hai 8 manawa, oa 4 minuke. mea he hoʻokahi-minuke mokuāhana ma waena o e puhi ia:

1. 20 kekona, e hana i ka hoʻokō 'ia me ka pinepine' i a oe e hiki ia oe.
2. 10 kekona - koena. Hoʻihoʻi piha ka hanu a me ka hoʻomau aʻo. 8 E e ia hoʻokokoke mai (20 kekona + 10 kekona hana koena). Akā, ma ka loiloi mua ke kahua ia mea lawa 4-5 e puhi ia.
3. Koena - 1 minuke. 'O kēia ka pau' ana o kekahi kalapona o 4 minuke lōʻihi like 'ole.

Ka wā e hana mai i hoopaa i kou hanu. Ha ua hoopili i, i na nāʻiʻo hou oxygen, a me keia o Mānoa, Tabata kahua. He aha ia mea hola? Ka oi o oxygen ua lako, ka nui oxidized momoma'aʻaʻa, a, nolaila, oi ikehu ua hookuu.

Ke workout hoʻomaka me ka mehana-i - 10 minuke, i ka pau ana o ke aʻo koi hitch - 3-5 minuke. OAXA kona a me ka maʻalahi hele. Ka mua mau workouts e hana i hou aku 3 kino. Na ka papa kuhikuhiE mea - ku no 4 mau minuke. Over manawa, he 4-minuke pōʻaiapuni, e hoʻouka hou aku au. hiki ke hoemi i ka 30 minuke aʻo manawa. Ka loa ka hoʻokō workout 3 manawa i ka pule.

Hiʻona o ka iaoiaeii

• A pōkole manawa aʻo.
• Ua 'Aʻole e koi kuikawa lako a pan. ua mālamaʻia kino a me kona mau kaumaha.
• Tabata Hola Pūnaewele mea pono no ka aʻo "lagging" Muscle,ʻo ia hoʻi, ina kekahi nāʻiʻo pane poorly e hoÿomaÿamaÿa, ma keia hana, e hoʻomaka ka mea, hana.
• Kekahi kino e Komo ma ke aʻo Ahaolelo o ma ka liʻiliʻi 50% o nāʻiʻo i pono hoʻomōhala lākou ka ikehu nona iho. Eia hou kekahi, ia mea he maikai haawe ana ma luna o ka ÷ naehana hanu a me ka mea'ōnaehana mānowai koko nenoai.
• High-pinepine 'haaweʻanuʻu i ke kino, e hoʻohana i ka ikehu i ka i hiki.

Contraindications

Tabata workout hana i hoʻokau 'aie i ka pinepine' kiʻekiʻe. Ka papa hana ua contraindicated i loko o ka poʻe i loaʻa:

• naau a me ka vascular maʻi;
• pilikia a me ka musculoskeletal oihana;
• ilihune physical ulu.

Mua oe hoʻomaka aʻo ma ka Tabata ano, eʻoiaʻiʻo ia oe e ole i oi aku ke kaupaonaʻana, a ola pilikia. Ka'ōnaehana Ua pono, akā, loa LOAD. Kukakuka pu me kou kauka.

Kino no ka aʻo

He aha i hana pono? Ua hiki e noho-ae la, a pahu aku ai-ae la, ka paikikalaʻana, Bike, huki-ae la, a ua lele komo mai, eu?, Burpee a lele kaula. Hoʻokō 'hiki e kekahi mea, ia mea e pono e hahai i kekahi mau rula:

• ka mea, pono pū i ka liʻiliʻi 50% o nā nāʻiʻo;
• Ka mea, e ia na mea, mai ka haawe ka loa kiʻekiʻe;
• ka ka manaʻo pohihihi o na kino e e like me ka lawa pono ole hou aku 8-10 repetitions i loko o 20 kekona. Inā he 'âlapa' aʻole i loaʻa luhi ole mai i ke ahi ka waiʻona ma loko o nā nāʻiʻo - hoʻokō 'ua wae incorrectly.

No ka workout Tabata i kupono kino me ka kaumaha kaumaha - deadlift, pahu aku ai jerk. Maikaʻi me ka CrossFit workouts. Tabata pahuhopu a me nā loina o ke kahua. Maikaʻi loa, i ka papa holo mai 1 a 4 kino. Ka loa paʻakikī Tabata workout ninoieo o kekahi hoʻokō '.

Pono o Tabata

He aha ka mea hola, i ka pomaikai o ia i ke kahua o ka? He aha ka ke koena unuhi, pehea e hana? O ka holo ana, no ka walaʻauʻana me nā loina o ka hola - he huihui 'ana o cardio a me ka ikaika, aʻo, a me ke koena aku hoiʻai i ka pakele ana i oi momona. A, i ka hola iaono? Ienoai ahonui, a me ka ikaika, iaono? Ienoai metabolic keʻano o ka hanaʻana, a ola i loko o mau.

Kēia Kāohiʻana o ka naʻau a me ka vascular maʻi. hola hana, e hoʻoikaika i ka hana o nā mea a pau nā loko. He he indisputable mea. hola pros mea i ka manawa e hoʻopaʻa haʻawina ma ka hale, me ka uuku pahaʻaʻohe hou Lako. Akā, Tabata hanaʻaneʻi lawe hou a me ka loa tangible pomaikai:

• hōʻeleu i momona aa ana;
• palena iki manawa no ka aʻo (e e 1 uha Tabata 4 minuke ka nui maʻalahi ma mua e hoʻomaʻa ia i na hora o ke aʻo a me ka jogging);
• hana hōʻeleu i pūnao, haʻalele no ka metabolic keʻano o ka hanaʻana o ke kino. Ke kanawai mau hope nooaai? 48 hola.

4 minuke, e hana, a hana e like me ka hana mau, a me ka slimming kaʻina mau i ka "hana". A, o ka papa, e like me ka 4-minuke workout oe e fitter, wikiwiki, iaono? Ienoai ōhumu, Hoʻoikaika i ka ka naehana'ōnaehana a me ka naau.

I aʻo e hoailona oukou i ka mea e pono ai ka naau kōmi -. 144 a hiki i 180 kui iho oe a / min. Malihini, a me ka poʻeʻelemākule makemake koʻokoʻo 120 make. / Min, a aole e oi aku i kēia paepae. Tabata hana - he godsend no ka poe pono he hiki result.