Quarantine nibura ntabwo ari igihe cyiza cyane, ariko ni amahirwe meza yo gukora wenyine. Amaherezo ntidufite umwanya wo kwishimisha gusa no kwishimisha, ahubwo tunakora kumubiri wawe, bishobora gukorwa buri gihe tutavuye munzu. Gahunda zitandukanye zamahugurwa muri iki gihe zirashobora kwitiranya rwose, nuko dusaba umukinnyi wa finare ya theatre na Sinema Daria asunika kugirango akoreshe imyitozo itanu yimyitozo ngororamubiri yo gusohoza tekinike nziza.
"Ibyo ari byo byose wahisemo, ndagusaba kugerageza kubikora muri tekinike ya Tabata. Ubu buryo bwo gutoza-ubukana bwateguwe na Porofeseri y'Ubuyapani, Dr. Izumi Taboat mu mpera za 90 yo gutegura SKITATS olempike. Ubu buryo rimwe na rimwe bwongera imikorere yamahugurwa, bityo rero kwihangana bikwiye uzashobora kugaruka kuva mu kato mu buryo bwiza.
Sisitemu yibukwa byoroshye: amasegonda 20 y'akazi, amasegonda 10 yo kwidagadura no gusubiramo. Kuri aya masegonda 20 birakenewe kugirango dusubiremo gusubiramo kenshi, twigiramo kwihangana.
Nkibisubizo byo kuruhuka gato, imitsi yawe ibona umutwaro mushya mbere yuko bagarura burundu nyuma yuburyo bwambere - kandi iyi ni imwe mumpamvu zituma Tobate iganisha ku ngaruka zikomeye zo mu kirere zitera ingaruka zikomeye kandi zitera imbere. Ariko hariho igisaraba kimwe: Ugomba kunanirwa - rwose urwana. Itandukaniro riri hagati yingoma kandi imyitozo isanzwe ni uko udashobora kubikora.
Urashobora guhugura murugo
Ifoto: Ibisobanuro.com.
Hamwe no gusohoza neza, Tabata ifite izindi nyungu - nyuma yo nyuma yo kuva inyuma. Ibi bivuze ko umubiri ukomeje gutwika karori mumasaha make nyuma yimyitozo yihuse. Izi ngaruka zishobora gukizwa amasaha 48. Urebye ibi byose, tobate ntabwo aribwo buryo bwiza bwo guhugura abatangiye.
Mu ikoranabuhanga ryo kwishyurwa, urashobora gukora imyitozo myinshi itandukanye, harimo gusimbuka unyuze mu mugozi, gusunika, kwiruka, ibihaha, n'ibihaha, nibindi. "
Simbuka Kuva Kwicara Kwicara (Kanda, Ikibuno, Ikibuno):
- Hagarara neza, amaguru hamwe, gukurura amaboko hejuru yumutwe wawe.
- gusimbuka ushyire amaguru ku mugari w'ibitugu.
- Dukora squats n'amaboko akora kuri etage.
- Tugarutse kumwanya wambere.
Kwiruka kurubuga mu gice cya kabiri (caviar, ikibuno, Quadriceps):
- Duhagaze neza, amaguru ashyira ibitugu byimuwe, inkokora ntiragabanijwe kumubiri, shyira ikiganza.
- Hindura amavi kandi, udahinduye umwanya, wiruka vuba aha.
Uruzitiro (Kanda):
- aryamye inyuma, yunamye amaguru yawe mu mavi.
- Amaduka ya clutch inyuma yumutwe, inkokora yarize kumpande.
- Justs yihuta akora amabere azura kumavi.
Mahi (Ikibuno, ikibuno):
- Kubashyigikira, dufata intebe hamwe ninyuma.
- Amaboko hamwe kugirango ukomeze uburinganire.
- Mu mwuka uhagurukira buhoro buhoro kuguru cyane bishoboka, noneho, ku munaniro, garuka kumwanya wo gutangira.
Imikasi:
- aryamye inyuma, kurambura amaguru hejuru kandi wunamye mu mavi, ukora inguni ya dogere 90.
- Buhoro buhoro ukubita amaguru, nkaho ugerageza kubona ikibuno hasi.
- Tumaze kugera kuri ntarengwa, garuka kumwanya wambere hanyuma usubiremo.