Nharaunda yekudzidzisa yakakurumbira munguva pfupi yapfuura. Kubudirira kukuru ndiyo mukana wekutarisa mufananidzo wako pamari shoma shoma yenguva nemari. Zvechokwadi, ichi chiri kuedza, asi vashomanana zvikuru vanhu vanoziva neiko uye apo rudo urwu rwekudzidzisa kwemazuva rakatanga.
Kutanga kwekudzidziswa kwemukati mumakore makumi mapfumbamwe nemashanu kwakaiswa naJizumi Tabata. Sezvo iwe unogona kufungidzira kubva muzita rake, ndiye muumbi wenzvimbo yakakurumbira yekurema kwemazivi - iyo protocol yefodya.
Tabata mumakore iwayo aiva mudzidzisi weJapan rinokwidziridzwa kwechikwata uye akanga achitsvaka nzira yekuunza varwi vake kuti vagadzikane munguva pfupi. Akawana nzira iyi - maminitsi makumi mana okudzidzira, 8 kutenderera kwemasekondi makumi maviri. Izvi zvaive zvakakwana kuti adzinge mafuta kubva kumasasa pashure pokuzorora, kukudziridza misimba yavo uye kuwedzera kutsungirira kwavo pamberi pemakwikwi.
Sei chiito chefodya chichishanda?
Tabata inoshanda nekuda kwe hypo hypoia - kusakwana kwe okisijeni. Munguva yekuvhima kwemaawa mashoma makumi maviri nemhepo yakakura uye kushandiswa kwemasimba evanhu, kushingaira kunoshanda mumuviri kunoda oksijeni. Muhuwandu hwaunoda, hahusi. Nokudaro, mushure mekudzidziswa, nguva yekubhadhara inotanga - mapapu anobata mhepo, uye asingazvioni, isu tiri mukushanda kwekushisa mafuta.
Oxygenated ropa inopinda mumasero ose emuviri wedu uye inotungamirira pakuvakazve vanhu vakawanda, izvo zvinoitika nekuda kwekushandiswa kwemafuta emafuta.
Tabata inokanganisa kukurumidza kwemashoko ekutanga emasabolism, izvo zvinoreva kuti muviri unotanga kushanda muhurumende yakasiyana-siyana - mafuta anopisa.
Tinotora maitiro 4, rimwe nerimwe rinowanikwa kwemasekondi makumi maviri. Mushure memubatiro wega wega, isu tine kodzero yemaminitsi gumi ekuzorora. Uye kutenderera kwega yega yega yeproprotocol yekutengesa fodya yekurema kwekureruka, kazhinji, tinofanira kuva ne masere. Izvozvo zvinoreva kuti 32 inosvika, kana ichiwedzera 8 kutenderera ne 4 maitiro.
Kudzidzira kweprotocol yefodya yekurema kuora
- Misoro pahupamhi hwemafudzi - ita zvigaro zvepamusoro-soro. Misoro pahupamhi hwemapfudzi, mabvi haafaniri kupfuura zvisikwa, kuputira maoko mberi kwechikwata uye kutengesa muviri. Zvadaro, tinodzokera kuI IP. Iwe unofanirwa kushanda pahuwandu hwemazana - mumasekondi makumi maviri unofanira kuwana huwandu hwe 22 se-sit-ups.
- Wedzera dumbbell (iwe unogona kutora panike panzvimbo yeshoko rakasvibiswa) - squat, tora dumbbell nemaoko maviri pasi, ita zvinoputika uye tora dumbbell pamusoro wako. Pamusoro, tinotapudza.
- Börpy - tora kusimbiswa kwakarara pasi, tambanudza kunze, svetuka kumusoro, uchiuya kubva pasi netsoka dzake.
- "Gara pasi" - enda kumucheto, chiuno chakamanikidzwa, mabvi akarembera, maoko ari akatambanudzirwa pamusoro wako, nguva dzose unobata pasi. Isu tinosimudza zvizere, tora maoko ema sokisi. Kana tikasimudza, isu tinotenderera kumucheto kumashure.
Pamwechete, basa rega rega rekufambisa fodya rinogona kushandiswa zvakasiyana, sekuita 32 kumativi ose kwakanyanya kuoma, kunyange kana zvisingatore maminitsi makumi maviri. Tora mutemo zuva rega roga kuti uite nzira masere kune imwe yezvinyorwa zvataurwa pamusoro apa fodya yekurasikirwa nekurema, somuenzaniso:
- Muvhuro - air squats;
- Chitatu - squats nezviremba (dumbbells kana pancakes);
- friday-berpi;
- kumuka - "kugara ap".
Saka, muvhiki iwe unoshanda kunze kwemakumbo ose, uye mahudyu, nemaoko, uye kunyange kudhinda. Pakazara, zuva nezuva kudzidziswa kwakadaro pamutambo wefodya hakuchatori maminitsi mana.
Kana iwe ukaita fodya kwemazuva mashoma, mushure memavhiki maviri iwe uchaona kuchinja kukuru mumuviri wako, hupenyu hwakanaka uye, hongu, uremu. Uye iwe hauna hanya nekuda kwechinangwa ichi maminitsi makumi maviri nerimwe mazuva maviri here?