I-Tabata - umzimba wokunciphisa umzimba

Uhlelo lweTabata lwaklanyelwe kulabo abanesimiso esiphelelwe yisikhathi imizuzwana, kanti isikhathi sokuqeqesha sisesimweni esihle kakhulu - imizuzu emihlanu ngosuku. Kodwa ososayensi baye bafakazela ukuthi emizuzwini emihlanu ungashisa amafutha (kuphela uma ufuna ngempela).

Ukuzivocavoca kwe-Tabata ukulahlekelwa isisindo kwakhiwa eTokyo, i-Institute of Fitness. Ukuzivocavoca okushisa kufanele kubizwe ngokuthi yi-Tabata, okungukuthi iTata, ngoba uhlelo lathola igama layo ngokuhlonipha "iphayona" - i-Izumi Tabata.

Okubalulekile kokuzivocavoca kwesistimu ye-Tabat emincane - ukushisa amafutha, kufaka phakathi, kanye ne- cellulite , ngesikhathi esifushane futhi, ngaphandle kwalokho, ngaphandle kokucwasa impilo.

Umthetho Wokuzivocavoca:

• Imizuzwana engu-20 - sisebenza;
• Imizuzwana engu-10 - ukuphumula;
• yenza imijikelezo engu-8.

Ukuzivocavoca

1. Imigqa yegceke ihlangene ububanzi, izandla ezihamba emzimbeni. Ukunciphisa kakhulu nokunye ukuphakamisa izinyawo emagodini, phakamisa izandla bese uphansi. I-trajectory yohlelo lokusebenza iphezulu futhi iphansi, isebenza ngokuvinjisisa kakhulu imizuzwana engu-20 kuphela.
2. Siphumula - sihamba ngenkuthalo.
3. I-IP - inqwaba, imilenze ibanzi kunamahlombe, amasokisi abheke phambili, izingalo zikhishwe phambi kwesifuba futhi zihlangene nezintende. Ekuphumuleni kwethu siqala ukwenza umsebenti we "sumo" - sikhulisa ngomunye, khona-ke ngakwesobunxele, khona-ke umlenze wesokunene, uguqe ngamadolo ngangokunokwenzeka.
4. Siphumula - izinyathelo endaweni.
5. Ukujula "izikhali" - imilenze nezingalo zihlukaniswe, imilenze ndawonye, ​​izingalo ziwela phambi kwakho. Sithuthela ngangokunokwenzeka!
6. Siphumula - sihamba lapho.
7. Imilenze ibanzi kunamahlombe, sithatha ama-dumbbells ezandleni zethu, senza umshini we-bench press - sikhalaza, izandla ezinama-dumbbell ziphakamisa ikhanda, ziqondise imilenze, izingalo ezinama-dumbbell zigoba ku-elbow.
8. Siphumula - sihamba lapho.
9. Yenza umsebenzi wokuzivocavoca 1 ngezinga elikhuthele nakakhulu.
10. Siphumula - sihamba lapho.
11. Yenza umsebenzi wokuzivocavoca 3.
12. Siphumula - sihamba.
13. Phinda u-5
14. Siphumula - izinyathelo.
15. Yenza umsebenzi wokuzivocavoca 7.
16. Siphumule futhi senza okunye okungaphezulu kuka-6.