M'chilimwe ndikofunikira kuti musanyalanyaze masewera, koma ngati mulibe nthawi (kapena chikhumbo) chodzipereka kwambiri, Njira ya Tabata itha kukhala yothandizirana kwambiri ndi thanzi. Ngakhale mutadya zakudya zochuluka motani kapena kuchepa thupi, palibe kukayika: masewera apulumutsa moyo wanu. Kuphatikiza pakukulitsa kusangalala kwanu, masewera olimbitsa thupi amakupatsani mwayi wopanga mawonekedwe anu momwe mungakonde. Pulogalamu ya Njira ya Tabata ndichitsanzo chabwino cha izi, ndipo ndizosavuta kuchita komanso zimatenga nthawi yaying'ono!
Ndikofunika, komabe, kuwonetsetsa kuti mukuchita zolimbitsa thupi moyenera, osadzivulaza. Onerani kanemayu ndi kugwiritsa ntchito ngati chitsogozo!
Kodi njira ya Tabata ndi yotani?
Njira ya Tabata Zimakhala zolimbitsa thupi mwamphamvu zomwe zimakupatsani mwayi wofotokozera minofu yanu ndikuwotcha mafuta am'deralo. Kuti muchite izi muyenera mphindi 4 zokha patsiku momwe mumachita zolimbitsa thupi zisanu ndi zitatu, zomwe zimabwerezedwa mumasekondi 20 pa masewera olimbitsa thupi kuphatikiza masekondi 10 opuma mpaka mutha kumaliza. Tikulimbikitsidwa kuchita zozungulira ziwiri pazochita zilizonse za 4 kenako 4 kuti musatope kwambiri minofu. Nazi zina mwazochita zakupha kuti muchite!
Zotsatira zabwino inde amalimbikitsanso kugwira ntchito yamagulu amodzi mwamphindi 4 zomwezo monga matako, pamimba kapena pectorals kutengera tsiku. Mutha kuchita chilichonse kuyambira pa squats, mpaka masitepe, kuti musatuluke, mutha kugwiritsanso ntchito zolemera, matepi kapena china chilichonse. Chachikulu kwambiri Ubwino wa njira ya Tabata ndikuti zotsatira zabwino zimapezeka mumphindi 4 zokha tsiku lopanda kupita kumalo ochitira masewera olimbitsa thupi si angachite kunyumba. Ndi malingaliro awa ndi zina zowonjezera zakudya zokuthandizani kukwaniritsa zolinga zanu, posachedwa mudzakwaniritsa zomwe mudafuna kuchita.
Koma musanayambe maphunziro ndi mphamvu zonse zomwe mukufunikira, werengani, chifukwa tikuwonetsani sitepe ndi sitepe momwe mungagwiritsire ntchito njira ya Tabata, komanso bwino, momwe mungaphunzitsire malo omwe muli. Ikani nyimbo zoyenera kuti zikulimbikitseni ndikuyamba!
1. Zitsulo abs ndi njira ya Tabata
Mmodzi mwa madera omwe amakonda kwambiri kuchepa thupi ndi awapamimba, ndipo cholinga ndi kulimbitsa minofu ija mu mphindi zinayi zokha. Tsopano kuti dzinja likuyandikira, bwanji osayesa?
2. Sunthani miyendo ija!
Kodi mukufuna kuwonetsa miyendo yanu yangwiro ndi matako chilimwe chamawa kunyanja? Yesani kulimbitsa thupi kwa mphindi 4 zolimbitsa thupi zosavuta kuphatikiza ndi zolemera. Kuphatikiza pa phunzitsa miyendo yako, zidzakuthandizaninso kutero kuumitsa matako.
3. Phunziro la GAG la miniti 4
Miyendo, abs ndi matako. GAG ndi gawo lolimbikira loti amayi onse azisintha matupi awo. Ngati mulibe nthawi yopita kukachita masewera olimbitsa thupi kwa ola limodzi mukalasi, gwiritsani ntchito njirayi mutha kupeza zotsatira zomwezo mu mphindi 4 zokha. Ndipatseni!
4. Phatikizani masewero olimbitsa thupi ndi zolemera
Ntchitoyi ndi chitsanzo chabwino cha momwe mungaphatikizire masewera olimbitsa thupi: kudumpha, bondo pachifuwa, koyenera kuwotcha mafuta ndi kuchepa thupi, ndi masewera olimbitsa thupi okhala ndi zolemera zazing'ono, Zomwe ndizothandiza pokonza zida. Zovuta koma ndi zotsatira zabwino!
5. Kuphunzitsa mothandizidwa
Ngati mukufuna kuchita Tabata paki kapena pansi pa kama wanu, zindikirani malingaliro olimba kwambiri a benchi, omwe angasinthe kulimbitsa thupi kwanu ndikupanga thupi lanu momwemo!
6. Matako achitsulo!
Ndizodziwika bwino kuti squat Ndiwochita masewera olimbitsa thupi abwino kwambiri kukonza matako ndi miyendo. Njira ya Tabata imaphatikiza kulimbitsa thupi koyenera kuti mumveketse bwino ndipo pamene tili, miyendo yanu ndi cardio. Mwachidule, mderali mutha kuonda komanso kukhala ndi miyendo ndi matako abwino, mukufuna chiyani china!
7. Manja abwino ndi njira ya Tabata
Chabwino, tikudziwa kuti mfuti nthawi zambiri sizofunika kwenikweni. Koma popeza mukugwira ntchito yolimbitsa miyendo yanu, pachimake pake, ndi glutes, ndibwino kuyesetsanso miyendoyo mikono ndi njira ya Tabata. Ndi mphindi zinayi zokha, mudzakhala mutawayimba ndipo mumamva ngati muli ndi ma biceps achitsulo.
8. Yoga kuphatikiza njira ya Tabata
Ndizotheka phatikiza njira ya Tabata ndi yoga kuti muwonjezere mphamvu zanu ndikuwongolera bwino. Yesani, ndi mphindi 4 zokha.
9. Tabata CrossFit: yamphamvu kwambiri
Ngati fayilo ya Pulogalamu yophunzitsira ya CrossFit ndizovuta kwambiri kukana, taganizirani limodzi ndi njira ya Tabata. Phatikizani ma squat ndi ma push-up kuti mugwire ntchito zonse miyendo ndi mikono. Mutha kuchita izi ndi mnzanu kuti mulimbikitsane, chifukwa ndichimodzi mwazovuta kwambiri.
10. Tabata kwa maanja. Zomwe timakonda
Maphunzirowa awiriawiri ndiabwino: amasangalatsa wina ndi mnzake ndipo, kwa iwo omwe amaphunzitsa, amasangalala kwambiri. Ichi ndichifukwa chake tikukulimbikitsani kuti muyesere njira iyi ya Tabata kwa maanja komwe simukusowa kalikonse kupatula wokondedwa wanu. Pogwirana manja kapena kudalirana, mutha kuphunzitsa thupi lanu lonse. Zosangalatsa momwe ziliri, musaganize kuti ndi masewera olimbitsa thupi: kukula kwake ndikofanana!
Kodi mukufuna kutaya ma kilogalamu angati pogwiritsa ntchito njira ya Tabata? Mutha kupeza yankho lolondola kwa ife chowerengera chabwino cholemera. Tsopano popeza mukudziwa momwe zimagwirira ntchito, yesani kugwiritsa ntchito Njira ya Tabata: kumbukirani kuti muyenera kuchita masewera olimbitsa thupi mkati mwa masekondi 20 komanso tsiku lililonse. Ngati simumvekanso miyendo yanu pambuyo pake, zikutanthauza kuti mukuchita bwino - pamwamba!
Gwero la nkhani Alfeminile
