Maphunziro a Tabata: Kulimbitsa thupi Kwabwino Kwambiri kwa Amayi Otanganidwa

Zamkati

• Onaninso za

Zina mwazifukwa ziwiri zomwe timakonda zokhala ndi mapaundi owonjezera komanso kukhala opanda mawonekedwe: Nthawi yocheperako komanso ndalama zochepa. Mamembala a masewera olimbitsa thupi komanso ophunzitsa ena akhoza kukhala okwera mtengo kwambiri, koma safunika kuti mupeze thupi lomwe mukufuna. Lero ndinadziwitsidwa ku maphunziro a Tabata, omwe amadziwikanso kuti "chowotcha mafuta ozizwitsa a mphindi zinayi." Zimatenga nthawi yaying'ono kwambiri ndipo mumatha kuzichita pang'onopang'ono (ngati chipinda chodyera ku New York City).

Pali njira zingapo zopangira Tabata, koma nthawi zambiri mumasankha ntchito imodzi ya cardio (kuthamanga, kulumpha chingwe, kuyendetsa njinga) kapena masewera olimbitsa thupi amodzi (ma burpees, squat jumps, okwera mapiri) ndikuchita mwamphamvu kwambiri kwa masekondi 20, ndikutsatiridwa. pakupuma kwa masekondi 10, ndikubwerezanso kasanu ndi kawiri. Wophunzitsa wa kalasi yanga yoyambira yolimbitsa thupi dzulo adayamba ndi izi:

1 min burpees, kenako masekondi 10 opuma

Mphindi 1 ya squats, ndikutsatiridwa ndi 10 masekondi opumula

Kudumpha miniti 1, ndikutsatira mphindi 10 zakupuma

Mphindi imodzi ya okwera mapiri, ndikutsatiridwa ndi 10 masekondi opuma

Tinabwereza mndandanda kawiri. Zinali zankhanza ... modabwitsa kwambiri.

Pasanathe mphindi zisanu, mtima wanga unagunda, thukuta linali kutuluka mthupi langa, ndipo sindimatha ngakhale kulankhula. Nditasiya kuona nyenyezi, ndinazindikira kukhudzidwa kwakukulu kwa masewera olimbitsa thupi komanso kuti aliyense angathe kuchita! Ndikutsimikiza kuti wamkulu wolimbitsa thupi akadadodometsa mawonekedwe anga ndi kulimba mtima, koma ngati atha kulowa mphindi zisanu za CRAZY ndisanafike khofi wam'mawa, izi zithandizira kuti zochita zanga za tsiku ndi tsiku ziziyenda bwino.

Aliyense atha kupatula mphindi zisanu patsiku kuti apite mtedza, ndiye kuti nthawi ina wina akadzakufunsani ngati muli ku Tabata, musasokoneze chifukwa chakuviika ku Mediterranean. Ndi maphunziro apamwamba kwambiri omwe angagwedeze dziko lanu.

Sabata yatha ndidanenanso kuti zolimbitsa thupi sizinali za ine, koma ngati muli ndi mwayi wokhala ndi nthawi yoyesera, yesani chilichonse. Simudziwa zomwe zingakhale zopambana pa masewera olimbitsa thupi!

Onaninso za