Taron horo na zamani ya kasance sananne sosai kwanan nan. Babbar amfani ita ce damar samun hotonka a mafi yawan kuɗi na lokaci da kudi. Hakika, wannan abu ne mai jaraba, amma mutane da yawa sun san abin da kuma lokacin da wannan ƙaunar ta fara horo.
An fara fara horo a cikin 90s da Izumi Tabata. Kamar yadda zaku iya tsammani daga sunansa, shi ne mahaliccin sanannen tsari na asarar nauyi - dokar taba.
Tabata a shekarun nan shi ne kocin tawagar tseren tseren gudun hijira na kasar Japan kuma yana neman hanyar kawo mayakansa cikin gajeren lokaci. Ya sami wannan hanyar - minti 4 na horo, 8 zagaye na 20 seconds. Wannan ya isa ya fitar da kitsen daga cikin kullun bayan hutawa, don inganta tsokokinsu kuma ƙara haɓaka kafin gasar.
Me yasa taba yayi amfani da tsarin tsarin?
Tabata yana da tasiri saboda hypoxia - rashin isashshen oxygen. A lokacin motsa jiki a cikin gajeren gajere 20 tare da iyakar gudunmawar da aikace-aikace na kokarin dan adam, jiki a jiki yana bukatar oxygen. A cikin adadin da ake bukata, ba haka ba. Saboda haka, bayan horo, lokacin ƙayyadadden lokaci zai fara - ƙwaƙwalwar tana cikin iska, kuma ba tare da la'akari da shi ba, muna cikin kullun mai ƙuna.
Ruwan da aka zubar da jini ya shiga kowane kwayar jikinmu kuma yana haifar da sake ginawa, wanda ya faru ne saboda amfani da kitsoyin mai.
Tabata yana tasiri da gudun na ainihin metabolism, wanda ke nufin jiki yana fara aiki a tsarin daban-daban - mai ƙonawa.
Muna daukar hotunan 4, kowannensu yana aiki na 20 seconds. Bayan kowace motsa jiki, muna da damar zuwa 10 seconds na hutawa. Kuma zangon kowane ka'idar motsa jiki na aikin shan taba don asarar nauyi, a gaba ɗaya, dole ne mu sami takwas. Wato, shi yana nuna cewa 32 hanyoyi, idan ya ninka 8 zagaye ta hanyar hoton 4.
Aikace-aikace na ƙwayar taba saboda nauyin hasara
- Gungura a kan nisa na kafadu - yi murnar iska. Kusa a fadin kafadu, gwiwoyi ba su wuce kullun ba, suna harbe makamai a filin wasa kuma su rufe jiki. Bayan haka, muna komawa IP. Kuna buƙatar yin aiki a matsakaicin adadin - a cikin 20 seconds ya kamata ka sami mafi girma na sittin 22.
- Add a dumbbell (zaka iya daukar pancake a maimakon dumbbell) - squat, rike dumbbell tare da hannayenka guda biyu, yi haɗari kuma ya janye dumbbell a kanka. A saman, muna exhale.
- Börpy - dauka girmamawa kwance, tsoma baki, tsalle sama, zuwa ƙasa da ƙafafunsa.
- "Ku zauna" - sauka zuwa kasa, ƙuƙwalwar da aka guga, gwiwoyi suna lankwasawa, hannayen suna miƙa a kan kai, ko da yaushe taɓa kasa. Muna ci gaba sosai, taba hannuwan safa. Idan muka tashi, muna zagaye da baya.
Hakanan, kowane motsa jiki don yin amfani da taba zai iya yin aiki dabam dabam, yayin da yin zagaye 32 yana da wuyar gaske, koda kuwa ba zai dauki minti 20 ba. Ɗauki doka a kowace rana don yin hanyoyi guda takwas zuwa ɗaya daga cikin ayyukan da ake amfani da su na sama don ƙimar nauyi, misali:
- Litinin - ƙwallon jiragen ruwa;
- Wednesday - squats tare da nauyi (dumbbells ko pancakes);
- friday-berpi;
- tashin matattu - "zama ap".
Saboda haka, a cikin mako daya zakuyi aiki da ƙafafu biyu, da ƙafa, da hannayenku, har ma da latsa. A cikakke, yau da kullum irin wannan horo akan tsarin taba zai dauki fiye da minti 4.
Idan kun yi taba don akalla rana ɗaya, bayan makonni biyu za ku lura da wani canji mai muhimmanci a jikinku, lafiyarku da, ba shakka, nauyi. Kuma ba ku da wannan kyakkyawar manufa 4 da minti kowane kwana biyu?