Tabata core - mafita mai aiki

Menene Tabata core?

Crank Up tsanani da WannanTabataAb Workout

Tabatahoro. Mai bincike Izumi ya yaduTabatabaya a cikin 1996, wannan nau'ikan horo na tazara mai girma yana kira ne na dakika 20 na aiki da sakan 10 na hutu, yana kammala aƙalla zagaye 8. Kowane da'ira yana da atisaye guda uku.Mayu 9, 2020

Fatan kuna cikin koshin lafiya, a yau muna da mintuna takwas na nauyin nauyi na rashin. Lafiya lau mu tafi, barka da zuwa Tabata, kun shirya? Biyar, huɗu, uku, biyu, ɗaya, tafi!

Shin Tabata yana da kyau ga abs?

Idan karfi, tonedSasheshine burin ku, wannan mai sauki ne, mai sauri, na mintina huɗuTabatacore circuit za ta kai ku can, amma ku kasance a shirye don gumi don shi.Tabatawani nau'i ne na horo na tazara mai ƙarfi (HIIT) wanda ke tura ka ka fita duka na dakika 20, sannan ka huta na sakan 10. Ta bayyana wannanSashejerin a matsayin 'kisa.'Yuni 14. Disamba 2019

Jama'a barkanmu da war haka, ni Amy a yau, zan gabatar muku da aikace-aikacen aikace-aikace guda 30 domin da yawa daga cikinku suna tunanin zaɓin jima'i a cikin aikace-aikacen, da yawa daga cikinku suna tunanin zama ne kuma suna yin irin wannan aikin kowace rana kuma kuna mamakin me yasa ba ku ga sakamako ba Idan jikinku ya saba da motsa jiki iri ɗaya kowace rana, zai sami ci gaba. Ainihin kun dauki aikin, amma ba zaku sami sakamakon da kuke aiki ba saboda jikinku yana bukatar nau'uka daban-daban kuma a zahiri akwai ayyuka daban-daban da yawa a wannan duniyar kuma a yau muna yin 30 daga cikinsu waɗanda suka fi so kuma suka fi tasiri don aiki na sama na sama, maras baya, gefen ɓarna kuma na ƙare da manyan aikace-aikacen da ke aiki kamar sandunan roba waɗanda ke yin ɓullo tare don ba mu ɗan kugu da muke so. Wannan zai zama ainihin motsa jiki don haka yi aiki a kowane dakika 20 tare da sakan 10 a huta a tsakani kuma ina baku tabbacin mafi kyawun ƙonawa zaku ji shi duka kuma ku tuna canza hashtag tare da Amyso don ku iya bin diddigin ci gaban ku kuma ga al Don haka ku duba Sakamakon kowa, amma da farko, da yawa daga cikinku suna so in ba ku ƙarin bayani game da abin da zan so in ci yau.

Zan nuna muku daya daga cikin abincin da na fi so na ci shi kusan awa daya kafin aikina don ba ni ƙarfi da ƙarfi cewa 90 ɗan Asiya ne ni da kaina Ina son, ƙaunata, son sushi da sashimi shine tushen tushen furotin da abubuwan gina jiki da A yau zan gabatar muku da wasu daga cikin wadanda na fi so: yellowtail sea bream and scallop A zahiri za a yi la’akari da kifi mai sa'a ne kafin sabuwar shekara ta kasar China ta zo mahaifiyata ta ce wannan kuma zai iya taimakawa sanya takalma su zama rawaya. Yallan leda suna da kyau ga lafiyar kwakwalwa da aiki. Hakanan an san shi azaman kifin talla a cikin Japan wanda zai kawo muku ci gaba cikin sauri a cikin al'umma, ɓarkewar teku yana da ƙarancin carbohydrate kuma yana da furotin da yawa wanda shine dalilin da ya sa yake da tushe sosai a al'adun Jafanawa kamar kifin sa'a na phosphorus nan gaba da kuma kiwon lafiya na dogon lokaci , kuma don sikantoci, hakika suna da kyau don murmurewa wanda zasu iya taimaka muku kuyi ƙarfi ana kuma sanannun sanannun kumburai na farin ciki saboda jigon tallace-tallace santsi zuwa upJurnee.

Da gaske akwai wasu labarai masu kayatarwa wadanda nakeso na sanar daku, amma ku tabbatar kun ciyar da kanku da isasshen kuzari don motsa jikinku, koda kuwa kadan ne NOLABah ban yarda da yunwar ku ba saboda samun lafiya kuma idan kuna jin yunwa da gaske lokacin da kake motsa jiki ba zai kawo maka kyakkyawan sakamako ba ko dai saboda ba ka da isasshen ƙarfin da za ka tura shi samari idan ka shirya sai mu tafi. fara motsa jiki tare da wanda na fi so duk lokacinda nake son motsa jiki app malam buɗe ido yana tsaye a ƙasan ƙafafun ƙafa suna fuskantar juna hannu tare taɓa ƙasa sama da kanku bi sawun aikace-aikacenku don ɗaga jikinku na sama wurin zama yayin amfani da Kai gaba tare da duka hannaye, taɓa ƙasa a gaban ƙafafunku, sa'annan ku kwanta ku taɓa bene sama da kanku da sauri-wuri a tsakanin sakan 20. Zan ji zafi a cikina kuma nayi babban motsa jiki na biyu, slowcrunch wani ɗayan hannaye ne da nafi so a bayan kai yana murƙushe ɓoyayyen ku don lanƙwame jikin ku na sama Yi shi a hankali kuma wuce na biyu ko biyu sama har sai da gaske kun ji zafi mai zafi. A cikin ɓoyayyarku Ba za mu iya yinsa da sauri ba da sannu a hankali yayin da wannan aikin motsa jiki na uku ke aiki, lasar ɗagawa don ɗora hannuwan ƙananan ƙwayoyin hannu a ƙarƙashin ƙwanƙolinku ya ɗaga ƙafafunku biyu a tsaye daidai da ƙasan sannan kuma ya saukar da su baya 'yan inci kaɗan sama kasan yana shimfida naka kasan mara nauyi akan kafafuwan ka ya fadi kasa don duk motsawar konewar na gaske ne, amma munzo ne domin babban aiki bari muci gaba da konewar Motsa jiki shine gwagwarmaya daga kafada daga bene yana jan gwiwa daya kuma ja dayan kafar a lokaci guda kana shimfida saman shimfidadden jiki don kishiyar hannunka ta taba gwiwa n Just 20 seconds mutane ci gaba da motsi ba tare da tsayawa kalubalanci kanka ba.

Jingina baya 4/5 motsa jiki, wainar da ke dunƙule hannuwa a bayan ƙugu, r aisebeth gwiwoyi har zuwa kirjin ka, sa'annan ka yi aiki da ƙananan ɓacin ranka yayin da kake miƙa ƙafafunka biyu gaba, dutsen baya da gaba babu ciwo babu Win mutane yana ƙonewa yana aiki abin da kyau aikin da kuka yi ba shi da lafiya tashi don saukar da ƙafafun ƙafafun sama a cikin sama aiki aiki da abs dauke your gindi daga ƙasa tura shi mutane jin dadin kone kowane daya wakili kusan rubuta a sake ya ce Yana da game da lokaci Na yi jiran bayyana biyar Abubuwa na Bakwai Motsa jiki Circle Punch don yin aiki da ɓacin daga kowane kusurwa juya juya jikinka na sama a madauwari sama da zagaye da motsi Jin elingarƙuntuwa a cikin babbanka na ciki da gefen gefen daban Sauya Steer a hankali kuma a cikin yanayin sarrafawa bayan daƙiƙa 10 Ka tabbata kana jin tsuntsayen a sararin samaniya.Wannan katako ne na yau da kullun wanda yake iya matse zuciyarmu ta ciki don kunkuntar kugu.Yin hannu a fadi na kafaɗun kafa ya kafa ginshiƙin triangle baya, tare da tabbatar da duk jikinka yana cikin Layin madaidaiciya shine kiyaye gindin ka, kiyaye shi da karfi na dakika 20 kar ka fada ta hanyar tare da mirdas ya kasance yana da kyau kwarai da gaske ne masu jinkirin x-hawa hawa shiga cikin babban-plank bi su apps ka kawo gwiwa daya a jikin ka zuwa ga kishiyar gwiwar ka tuna sunan da muke sanyawa, ka yarda da ni jakin wannan tsuntsun zai rataya da yawa, kuma za mu zauna na ɗan lokaci yanzu, Motsa Jirgin Kafa na Goma na Pipelet iftaga shi yayin da ka ɗaga ƙafarka ɗaya ya ja ɗayan ta miƙe shi waje

Wannan kamar motsi ne na juyawa yayin hawa keke.Ba mu sa ƙafafunmu ba yayin duk motsa jiki, yayin da kuka kusa kusantar da ƙafarku zuwa ƙasan, ƙarar da muka riga mun gama gefe ɗaya na wannan motsa jiki, goma sha ɗaya katako na gefe don munanan waɗanda ke waje, a gefen dama na farko a tsaye Kusa a ƙasa ka gan shi yana ɗaga jikinka a madaidaiciya tare da gefen dama na ɓacin ranka12 shima katako ne na gefe, amma muna yin gefen hagu irin wannan sakon a wannan karon da zarar kayi amfani da bangarorinku ƙananan nauyin da kuke ji a hannayenku me kuke riƙewa? Tunatar da kanka game da burin ku. Yi alƙawarin kammala wannan aikin rigan tare da ni nuna wa kanku abin da za ku iya cimmawa 13 Kwanta don ƙwanƙwasawa don ƙona ƙananan ciwonku har ma da ƙari.

Kai da kafaɗu suna ɗaga hannuwanku a kan ciki kowane lokacin zurfin ƙafafunku, da wuya ya samu ba sauki amma wannan shine dalilin da ya sa yake aiki ku yi shi da kyau 14th shine tauraron kamun kifin da ake miƙawa kuma an miƙa hannuwa kamar tauraruwa ta ɗaga hannuwanku ta hannu kuma ta lasa tare don a taba taba bangarorin na tsawon dakika 20 da kaddara cewa wannan shine yadda muka cimma Hold15th shine lasar Fata, saboda haka Lowyour Palm ya daga kafafuwan biyu a tsaye kai tsaye sama ya kalli yatsun kafa kawai ka rike shi a can, zurfin kafafun ka, mafi wuya shine kuma mafi yawan konewar da kake samu muna tsakiyar rabin horo ne munyi nisa da barin yanzu, kar ka fadi, zaka iya yin hakan n Ina alfahari da kai cewa baka bar 16 ba. SB mari bayan da aka miƙa a kai Motsa jiki ka ɗora pp ɗinka don ka huɗa jikinka na sama yayin lankwasa gwiwoyinka don yatsanka ya sauƙaƙe a kan idon sawunka yana rubutu. Wannan kyakkyawan ci gaba ne.

Yi shi a hankali idan ya zama daidai, maɓallin shine don ci gaba da ƙoƙari kuma kada ku ba da hannayen 17 tare a gaban motsa jiki, aiki wurin zama da ƙananan rashi, juya jujjuyawarku daga gefe zuwa gefe sake, riƙe riƙon bayananku gaba ɗaya 20 seconds bana son ganin kowa ya fado kasa Na san ka fi karfin yadda kake tsammani18 zaka iya sake kwanciya zai taba kai da kafadarka daga kasa Hannayen da ke kusa da jikinka suna aiki gefe don samun ka gefe daya don juyawa zuwa daya yayin da kake taba idonka a kowane bangare wanda zai taimaka mana kona saman muffin don haka ci gaba da rarrafe, mayar da hankali kan tsuntsu zamu dawo a ranar 19th.Windmills zai ci gaba da konewa don ƙananan rijistar da kuka ɗaga kafafu sama kuma zana babban da'irar daga gefe zuwa gefe. Tsayawa kwancen baya kwangilar saboda ƙafafunku kar su taɓa ƙasa har sai lokacin da lokaci ya ƙare ya cika 20s Kawo dukkan hannaye a kan kanku, ku bar kanku da hannayenku suyi motsawa sama kuma ku riƙe shi a can.

Yi ƙoƙari mafi kyau don danna ƙananan ƙasanku zuwa ƙasa ta hanyar motsa jikinku. Raisedaga hannayenka da ƙafafunka sama. Babu abin da zai hana mu cimma burinmu sai dai idan mun yanke hukunci da kanmu don dakatarwa.

Kar ka kasance mai hana kanka samun nasara don tabbatar da cewa 21 ya rage a cikin bugun jini guda huɗu. Duk kafafuwan sun daga kasa sannan suka daga kafa daya zuwa sama, biye dayan kafar kuma kasan su baya daya bayan daya amma duk da haka kiyaye su daga bene kasan cikinka duk tsawon lokacin da nake tare da ku duk wani maimaitawa ba a ranar 22 kuma shine 540 ya sake karkata gwiwoyin biyu ya durƙusa ya sa ƙafa ɗaya a kan ɗayan gwiwa ya juya jikinka na sama don ƙashin gwiwar ka na gaba ya taɓa gefen zabibi bayan daƙiƙa 10 ya yi nisa kashe shi gwargwadon iko rms zuwa idon sawunka ma taɓa , Tabbatar da murkushe ayyukanka duk lokacin da ka birkita har zuwa sama, muna kusa da karshen 24-madaidaiciyar kafa kafa motsa jiki don duk maimaitawa, tayar da dukkan jikinka don taba idonka a kasa Tura shi ta hanyar mutane, yawan kwazon da kuka sanya, karin ci gaban da za ku samu, idan na biyar ya yi guda yana daga zuciya sai dai ya daga kafafuwa biyu yadda ya kamata don 'yar inci kaɗan daga ƙasa ya ɗaga ƙafa ɗaya sama da ƙasa shi, biye da sauran ƙafafun ƙafa ba su faɗi ƙasa tsaya wi ni yanzu 'yan mintoci kaɗan da suka gabata za mu ƙirƙiri katako na gizo-gizo na mutum 26 don ba ku mafi kyawun aikace-aikacen Launi don bawa cikin gwiwar hannu ku sanya gwiwa a gwiwar hannu a gefe ɗaya a madadin turawa na dakika 20 wanda ba ya aiki kawai a cikin mafi zurfin tsokoki, amma kuma a babba da ƙananan almara sunada siriri sosai kuma sunka matse cikinka na ashirin da bakwai hanzarta fata mafi kyawun saitin ƙonawa yana kwanciya turaka ɗaga ƙafafunka sama yayin miƙa hannunka madaidaiciya gaba ka riƙe kanka cikin sigar V , da zarar ka miqe qafarka zuwa ga qasa da wuya, wannan shine abinda ka samu app din ya baka wanda kake so a yi maka.Just uku kawai da za a tafi 28 shine hannayen da ke shafar idon sawu Raaga kafafunka zuwa sama yayin da ku iftaga kafadu ku ɗaga kanku daga ƙasa ku kai hannuwanku don taɓa ƙafafunku don kowane wakilin, idan cikinku zai iya ɗagawa kuma idan kun huce, kada ku bar ƙafafunku su tsaya a ƙasa don tayarwa, sa shi count29 ruwa ne muradi na ci gaba da kona yankin kwarin yana kama da lasar fyade, maimakon daga kafafunmu gaba daya har zuwa matakin kwana 90 sai mu dakata a wasu kananan motsi a cikin iska sama da kasa wanda tabbas hakan yafi wuya fiye da yadda kafa ta ke tasowa, amma ya fi haka ma, yadda kusantar da motsin suke zuwa kasa, mahaukaciyar konewar za ta kasance kuma muna a bangaren karshe na aikin, muna taba gwiwar gwiwar hannu, muna shiga cikin babban gwiwar hannu sa hannunka na sama a bayan kunnenka Kunkuntar kunne kuma tanƙwara ƙafafunku na sama saboda su taɓa ƙusoshin hannunka na sama bayan juyi 10 kawai 'yan sakan kaɗan har sai an gama kuma muna da e An gama motsa jiki na ciki 30 da ka yi da kyau kuma Practwarewa Ta Yi Kyau fewan shekarun da suka gabata ba za ku iya yin ɗayan waɗannan motsa jiki ba, don haka kar ku ji daɗi lokacin da wasu motsi na ji kamar Thecoldkeep yana ƙoƙari ya ci gaba da yin aiki da hat kuma Duduri Zai Taimaka Maka Cimma Burinka Yanzu Ka Youraƙƙarfa Abinka Za Ka Iya Kuma Zuwa Cikakke Miƙa Bidiyo Don Gani A Cool Desk Kyakkyawan aiki kuma sai an sake saduwa da ku

Yaya kake yi Tabata abs?

Shin mintuna 20 na Tabata sun isa?

Wannan tsarin ingantaccen lokaci don motsa jiki duk game da ƙarfi ne, don haka yayin da kawai huɗumintunana aiki tuƙuru na iya tabbatar da taimako ta fuskar haɓaka lafiya da ƙoshin lafiya, cikakkeashirin-mintimotsa jiki na iya haifar da da kyakkyawan sakamako yayin har yanzu yana dacewa cikin jadawalin aiki.Satumba 18 2013

Kafin mu fara, Ina so a taƙaice in faɗi cewa Ina ba da jerin sandunan LebertEqualizer. Kuma a wannan karon masu kallon duniya suma zasu iya shiga cikin gasar! Yi amfani da mahaɗin a cikin bayanin gasar har zuwa 15 ga Mayu. Sa'a ! Rashin nauyi yakan ɗauki lokaci mai yawa don yin takamaiman nau'in motsa jiki: cardio.

Tabbas, wasu na iya rasa nauyi sosai ta hanyar rage cin abinci, amma ana ba da shawarar galibi lokacin da abincin da kansa ba ya yin aikin. Kuma an zaɓi cardio don kyawawan dalilai. Yana da sauƙi don yin da ƙone adadin adadin kuzari mai ƙarancin ƙarfi.

Amma kamar yadda da yawa daga cikin mu zasu iya tabbatarwa, cardio yana saurin zama mai saurin rauni. A cikin shekaru goma da suka gabata, wani zaɓi na rashin dadi ya fito da babbar nasara: Babban Taron Tazarar Tazara, ko HIIT a gajarce. Idan kuna son cikakken lalacewar HIIT, ku kyauta ku duba sauran labarin na akan HIIT da farko.

Ga ku da ke kallon yanzu, kuyi la'akari da wannan labarin azaman wani ɗaukakawa. Da kyau, a baya nayi amfani da horo mai tsaka-tsaka mai tsauri tare da yanayin rashin ƙarfi mai ƙarfi kamar motsa jiki. Babban dalili, zuwa yanzu, saboda HIIT tana ɗauka yana haifar da nauyi mai yawa da asarar mai yayin ɗaukar ƙaramin lokaci.

A cikin duniyar yau inda lokaci mafi mahimmanci yake, wannan zai zama babba. Kuma a takaice, wannan iƙirarin kamar yana da nauyi, musamman idan ka kalli ma'auni kamar mai ƙone minti na motsa jiki. Mahimmin bincike na 2019 ya auna haka kawai, kuma ya gano cewa Jihar Cardio ta sami kusan 'asarar mai a minti ɗaya' na 0.0026% idan aka kwatanta da 0.005% daga HIIT.

Don haka, a wata hanya, HIIT yana da fa'idar lokaci. Idan ana maganar fa'idodi, ba anan ya tsaya ba. HIIT an kuma nuna ya fi kyau fiye da na yau da kullun don inganta matakan da yawa na ƙoshin lafiya, ciki har da VO2max, jimillar lokaci zuwa gajiya, ƙarfin aiki, da ingantaccen gwajin lokaci.

A karkashin wasu yanayi na asibiti, kamar wadanda ke fama da ciwon suga ko hawan jini, HIIT ta sami damar inganta abubuwa kamar su glycemic control da diastolic blood pressure. Daga cikakkiyar lafiyar jiki da hangen nesan wasan motsa jiki, HIIT ya zama mafi fifiko ga horo na zuciya. Amma idan muka lura da kyau game da mai da nauyi, fa'idodi ba su bayyana kamar yadda muke tsammani.

Tabbas, idan yazo ga asarar mai a cikin minti na motsa jiki, HIIT yana jagorantar hanya. Amma dole ne mu yarda cewa zamu iya yin kwanciyar hankali na jihar cikin sauƙin lokaci mai yawa, wanda za'a iya yin shi cikin sauri akan lokaci kuma wannan yana haifar da bambanci a cikin asarar mai da ƙone kalori. Yanzu, masu ba da shawara na HIIT, ni da kaina, za su ce wannan ba shi da mahimmanci tunda HIIT kuma yana ƙaruwa da wani abu da aka sani da EPOC, yawan amfani da iskar oxygen bayan aikin motsa jiki.

Imani shine cewa HIIT yana da ƙarfi sosai yana buƙatar ƙarin oxygen da makamashi BAYAN motsa jiki, wanda aka fi sani da EPOC, don murmurewa daga. Wannan ƙarin ƙonewar makamashin zai ɗauka don gajeren lokaci. Duk da yake gaskiya ne cewa HIIT yana ƙara EPOC ƙari, bincike ya nuna cewa da gaske baya da ma'ana da yawa.

Wani binciken 2016 ya gano cewa hakika HIIT ya samar da EPOC mafi girma na adadin kuzari 110 a cikin awanni 3 na aikin motsa jiki, idan aka kwatanta da adadin kuzari 64 na yanayin zuciya mai ƙarfi. Koyaya, matakan EPOC sun daidaita yayin sa'a ta uku. Amma mafi mahimmanci, HIIT ya faɗi idan kun haɗa da adadin kuzari da aka ƙona daga horo kanta.

Tare da motsa jiki tare da EPOC, HIIT ya ƙone matsakaicin adadin kuzari 271 da 348 a cikin tsayayyen yanayi. Yanzu, komawa ga asarar mai, abin da aka ambata na 2019 meta-analysis a zahiri ya gano cewa HIIT ya inganta yanayin zuciya a cikin karatun 15 dangane da cikakken asarar mai. Koyaya, idan muka kalli jimlar kitsen jiki gaba ɗaya a cikin nazarin 36, dukansu sun sami kusan kashi ɗaya cikin ɗari na asarar mai.

Yanzu dalilin da yasa cikakkiyar asarar mai ta fi ta cikakke bayyananne. Amma gaskiyar ita ce, in an gwada magana, abin da wasu za su ce, dukansu suna yin aikin. Kuma a ƙarshe, mun nitse cikin wani mahimmin mahimmanci: Tambayar biyayya, von de Freude, galibi ana haskaka ta yayin yanke shawara a kan mafi kyawun zaɓi na dacewa, koda kuwa da yawa sun bar burinsu saboda rashin bin ƙa'idodi.

Zamu iya duban wannan da kyau ta hanyar amfani da kwatancen kwata-kwata daga shekarar 2018, wanda ya nuna matakan jin dadi ta amfani da ma'aunin jin dadi daban daban guda uku. Daga cikin ma'auni guda uku, ɗayan kawai, sikelin jin daɗin motsa jiki, ya gano cewa batutuwa sun fifita HIIT matsakaici akan horo na zuciya. Koyaya, sauran biyun, waɗanda yawancin amfani da tarin karatu daban-daban sukayi amfani dasu, sun gano cewa batutuwa sun canza HIIT ta hanyar a. sun fi son ƙananan digiri, kusan duka biyun.

Kuma waɗannan abubuwan kusan jin daɗin jin daɗi ne wanda dole ne a kula da su. A takaice, idan ya zo ga bin doka, daidaitaccen yanayin zuciya ba na kowa bane, haka kuma ba horo mai tsaka-tsaka ba: shin HIIT ta fi kyau fiye da bugun zuciya? Kamar dā, Zan iya cewa e. Lokacin da kake duban kowane bangare na biyun, mai kyau da mara kyau, HIIT kamar tana sama da daidaitaccen bugun zuciya.

Karkashin jihar kadio har yanzu babban zaɓi ne. Ba shi da ƙarfi sosai, wanda zai iya zama da amfani ga waɗanda ba su amsa da kyau ga ƙarfin zuciya mai ƙarfi ba. A zahiri, karatuttukan na nuna cewa HIIT na iya haifar da ƙarin aukuwa na tashin zuciya, amai, da kuma bacci.Cardio ma mai kyau ne ga masu farawa waɗanda ke buƙatar yin aiki akan daidaituwarsu da kuma dacewarsu gaba da farko kafin buga bango da kwallaye.

Lura cewa HIIT na iya buƙatar ƙarin lokacin dawowa saboda tsananin sa. Tare da waɗannan abubuwan a gefe, duk da haka, HIIT yana da gefen kuma yakamata 'yan wasa suyi la'akari da HIIT. Ko da wadanda ke gajeren lokaci zasu amfana daga zaman 10 na HIIT na mintuna 10 zuwa 20 tare da tsawan lokacin guje guje.

Idan kana son inganta wasu abubuwan kiwon lafiya na zuciya kamar hawan jini da bugun zuciya, to HIIT na iya yin hakan shima. Lura, duk da haka, cewa yawancin nasarar HIIT a cikin karatu ya dogara da abubuwan da ake koyarwa. Don haka idan kun kasance sababbi ne ga HIIT, ƙila za ku fa'idantu da taimako na ƙwararru kamar mai ba da horo don ya yi muku jagora.

Amma a rufe, abu mafi mahimmanci shine zaɓi duk wanda KA zaɓa kuma zaka iya tsayawa mafi kyau. Bari in san a cikin bayanan da ke ƙasa abin da kuke tunani game da HIIT game da cardio, bincika Lebert Equalizer na kyauta ta hanyar haɗin cikin bayanin. Zai kasance har zuwa 15 ga Mayu don haka kuna da ɗan lokaci, amma ya fi kyau da wuri.

Idan kun ji daɗin wannan labarin, da fatan za a ba shi babban yatsu na zuciya ka raba shi ga abokanka masu ƙaunarka na HIIT. Kamar yadda koyaushe, godiya don kallo da SAMUN furotin!

Shin Tabata yana da kyau don rage nauyi?

Tabatainganta wasan motsa jiki da kuma metabolism na aiki kuma ya zama kyakkyawan mai haɓakamaikonawa. Excessaramar amfani da oxygen bayan-motsa jiki (EPOC) sakamako donTabatayana faruwa nan da nan bayan aikin motsa jiki, saboda haka kuna ci gaba da ƙona calories.

Kalori nawa ne aikin motsa jiki na Tabata na minti 20 ya ƙone?

Mutanen da suka yi waniashirin-motsa jiki na minti na Tabata(mai dauke da cikakken jikimotsa jikikamar turawa, burpees, tsalle-tsalle da ƙari)ƙonematsakaita na 15adadin kuzaridominminti, kamar yadda bincike ya fito daga majalisar motsa jiki ta Amurka.Janairu 24. 2017 Nuwamba

Tabata tana kona kitso?

Tabatainganta wasan motsa jiki da kuma metabolism na aiki kuma ya zama kyakkyawan mai haɓakamai ƙonawa. Excessaramar amfani da oxygen bayan-motsa jiki (EPOC) sakamako donTabatayana faruwa nan da nan bayan motsa jiki, don haka ku kiyayekonawaadadin kuzari.

Shin yana da kyau ayi Tabata yau da kullun?

Tunda yana da sauƙin haɗuwaTabata-style routines, zaka iya zaɓar daban-daban darussan don ƙirƙirarTabatamotsa jiki wanda ke ƙaddamar da ƙungiyoyin tsoka daban-daban. Wanne yana nufin, ee, zaka iyayi Tabatamotsa jiki kowace rana.Yikowane motsi yana cikin tsari, kuma ya cika adadin da aka kayyade na saiti kafin ya wuce zuwa motsa jiki na gaba.3 ga Mayu, 2018

Shin Tabata tafi HIIT kyau?

Tabataba a taɓa tabbatar da ilimin kimiyya ba don samar da asarar mai mai girmafiye da HIIT. Dukansu suna da matukar tasiri a ƙona mai.Tabatashine mafi ƙarfi, don ɗan gajeren lokaci.HIITshine ƙananan ƙananan ƙarfi na tsawon lokaci.Yuni 6. Oktoba 2018

Zan iya yin Tabata yau da kullun?

Tunda yana da sauƙin haɗuwaTabata-style routines, zaka iya zaɓar daban-daban darussan don ƙirƙirarTabatamotsa jiki wanda ke ƙaddamar da ƙungiyoyin tsoka daban-daban. Wanne yana nufin, a, kaiiya yin Tabatamotsa jiki kowace rana.Yikowane motsi cikin tsari, kumakammalaadadin saitin da aka kayyade kafin motsawa zuwa motsa jiki na gaba.3 ga Mayu, 2018

jakar leken hannu

Yaya za ku yi aikin motsa jiki na Tabata?

1. Farawa da kwanciya a bayan ka gwiwa tare da durƙusa gwiwoyinka da ƙafafunka daga ƙasa. 2. Riƙe nauyi da hannu biyu a matakin ƙugu. 3. Karkace don canja wurin nauyi zuwa gefe ɗaya na jikinka, saukar da kanka zuwa saman ƙasa kawai. 4. Ci gaba da juyawar motsi zuwa kowane bangare na lokaci.

Shin za a iya yin wasan Tabata na minti 20 kai kaɗai?

Idan ya zo ga jikin mutum, ainihin zai iya kasancewa mafi mahimmancin ƙungiyar tsokoki. Za a iya yin darussan da ke zuwa su kaɗai ko kuma a ƙarshen dogon motsa jiki. Ko ta yaya, yana ɗaukar mintuna 20 kawai don ƙarfafawa da haɓaka ainihin ginshiƙin jikinku. Fadakarwa: Wadannan darussan yakamata ayi azaman motsa jiki na Tabata.

Yaya ake samun ƙafafunku don motsawa?

Anan ga yadda ake sa ƙafafunku su motsa don wannan Tabata: Don sauƙaƙawa da sauƙi, Ina ba da shawarar ku yi amfani da matattara tare da karkata mai kyau don wannan motsa jiki. Gudun tsaunuka suna da kyau amma lokacin da kake ƙoƙarin kiyaye lokaci da gudu a wannan lokaci guda kusan ba zai yuwu ka san inda kake tare da ayyukan motsa jiki na Tabata ba.