Tabata yana daya daga cikin hanyoyin mafi kyau na horarwa ga waɗanda suke da nauyin nauyin nauyi, kuma abin da manufar su shine inganta saboda kwarewar jiki. Abin takaici, yana yiwuwa a magance abincin Tabatab don rashin hasara a gida. Abinda ake buƙata shi ne tufafi kyauta da ɗaki mai dadi, don haka babu wani abin da zai iya rikici.
Hanya don horo a Tabata don farawa da kuma masu sha'awar wasan kwaikwayon iri daya ne - yin gwaji ya kamata ya kasance mai tsanani kamar yadda zai yiwu. Tsawon horo ba zai shafi sakamakon ba. Sai kawai ƙasa da karfi mutane za su iya yin wannan horo na har zuwa 10-15 minutes. Ko da yake babu hankali don horar da ƙarin, kawai gajiya jiki zai faru.
Tafiyar horo ta Tabata ta zama horon horo, wanda kake buƙatar aiki 8 hanyoyi na 20 seconds, katsewar hutawa don ba fiye da 10 seconds ba. A lokacin da akwai aiki mai aiki na aiki, kana buƙatar tabbatar da cewa yawan adadin maimaitawa an yi.
Warke sama
Don kawo tsokoki na jikinka cikin tonus, kana buƙatar yin aikin motsa jiki kadan. Ba zai iya wuce fiye da minti biyar ba:
- yin karamin raƙuman ruwa, ruguwar ruwa, yi kokarin shimfiɗa tsokoki na kafafu. Bugu da kari, ajiye baya naka tsaye;
- Sannu a hankali ka yi wasu ƙaura, ka yi ƙoƙari kada ka yada sheqa daga bene. Knees ci gaba da layi daya ga juna;
- Yi saurin saurin gaba-gaba, hagu-hagu.
Ayyuka a tsarin Tabata
Mutane da yawa suna gymnastics japancin Japan sun ce darussan da suke cikin bangare na Tabata zai iya ƙunsar duk wani ƙwayoyin tsoka. Abu mafi muhimmanci shi ne ci gaba, duba sakamakon sakamakon horo. Don yin wannan, bayan kowace motsa jiki, rikodin adadin sake saiti, bi da bi, tare da kowace saƙo za ku sami ƙarfin don rinjayar sakamako na baya.
Da ke ƙasa akwai misali na tsarin aikace-aikacen Tabata don farawa. Ba su da yawa, amma ana nufin su kawai a sakamakon inganta jikinka. Saboda haka:
- Squats. Ɗauki dumbbells, a lokacin da kake zaune tare da dumbbells a gaba, idan ka tashi, ka rage hannunka tare da akwati. Ana auna nauyin dumbbells don ƙarfinku da jimiri.
- Muna ci gaba da kiyaye dumbbells. Makamai suna lankwasawa a gefe kuma suna cikin layi. Ka yi ƙoƙari ka ci gaba da ƙwanƙwashin gangar jikin, amma ka ɗaga gwiwoyinsu sau ɗaya, yayin ƙoƙarin taɓa su da dumbbells.
- Latsa hannayen ku kan juna a matakin kirji kuma juya jiki zuwa hannun hagu.
- Squeezing daga bene. Hanyar tura-up suna bambanta, don haka zabi hanyar da ta fi dacewa a gare ku.
- Ka kwanta a baya, tayi kafafunka don kafa wani kusurwa mai tsayi, kuma ka yi wani aikin da ake kira "almakashi".
- Ku kwanta a ciki, kuyi ƙoƙarin tsayar da ƙafafunku a kan bango. Tare da hannayenka a kulle a gefen kai a cikin kulle, tada sama na ɓangaren akwati.
- Wannan aikin yana da wuya, amma yana da tasiri. Daga matsanancin matsayi
tsayawa, sau biyu latsa, bayan tashi, tsalle, slam hannuwanka a kan kanka ka kuma kwanta. - Kina kan baya, kafafu sunyi gwiwoyi. Rawan jikin babba, gwada ƙoƙarin kai ga yatsun hannu tare da hannunka.
Don yin aikin Tabata a fili, kana buƙatar agogon gudu ko wani lokaci. Zai taimaka wajen sarrafa lokacin da aka huta a kan hutawa da kuma kan ayyukan da kansu. Idan ƙungiyoyi sun bayyana, kuma ƙarfin zai kara da kowane motsa jiki, to, a cikin makonni biyu za ka ga sakamakon da zai sa ka ci gaba da shiga.