I-Horaratine ubuncinci ayisiyonto emnandi, kodwa lithuba elihle lokusebenzela ngokwakho. Kufuneka ekugqibeleni sibe nexesha lezinto ozithandayo kunye nezinto ozithandayo, kodwa nokusebenza emzimbeni wakho, onokuthi uhlala wenziwa ngaphandle kokushiya indlu. Iintlobo ngeenkqubo zoqeqesho namhlanje zinokudideka ngokupheleleyo, ke sicele umThetho wethiyetha kunye ne-cinema daria etyhala ukuze afumane imithambo emihlanu yokufunda
"Nokuba yeyiphi na imithambo oyikhethayo, ndikucebisa ukuba undenzele ubuchule beTabata. Esi sitayile soqeqesho esiphezulu soqeqesho oluphezulu saphuhliswa nguNjingalwazi waseJapan, uGqirha Izumi Tabat ngasekupheleni kweminyaka yo-1990 ukuze alungiselele i-Olimpiki skyters. Le ndlela ngamanye amaxesha inyusa ukusebenza koqeqesho, ngoko ke ngokunyamezela okufanelekileyo kuya kukwazi ukubuya kwi-diaratine kwifom ephawulweyo.
Le nkqubo ikhunjulwa ngokulula: imizuzwana engama-20 yomsebenzi, imizuzwana eli-10 yokuzonwabisa kunye nokuphindaphindayo. Kule mizuzwana engama-20 kuyafuneka ukwenza ukuphindaphinda okuninzi njengoko kunokwenzeka, kwanenjongo kunyamezelo.
Ngenxa yokuchithwa kwamathuba amafutshane ngokufutshane, izihlunu zakho zifumana umthwalo omtsha ngaphambi kokuba zibuyisele ngokupheleleyo emva kwendlela yangaphambili-kwaye sesinye sezizathu zokuba isizathu sokuba isikhumbuzo sikhokelela kwiziphumo ezibalulekileyo ze-aerobic kunye ne-anaerobic. Kodwa kukho i-snag enye: kufuneka uzihawule - usokola ngokwenene. Umahluko phakathi kwengubo kunye noqeqesho oluqhelekileyo kukuba awunakukwenza oko.
Unokuqeqesha ngokufanelekileyo ekhaya
Ifoto: HARTAHH.USPUS.com.
Ngokuphunyezwa okufanelekileyo, i-Tabata inenye inzuzo-emva kwemva kwemva kwemva kwesithuba. Oku kuthetha ukuba umzimba uyaqhubeka ukutshisa iikhalori kwiiyure ezimbalwa emva kokuphela koqeqesho ngokukhawuleza. Esi siphumo sinokugcinwa ukuya kwiiyure ezingama-48. Inikezwe yonke le nto, i-tobate ayisiyo inkqubo yoqeqesho yabaqalayo.
Kwitekhnoloji yokudimazeka, unokwenza umthambo ohlukeneyo, kubandakanya ukutsiba ngentambo, ukutyhala, amaqela, amaqela, njalo njalo. "
Ukutsiba ukusuka kwi-God ukuhlala (Cinezela, ii-buttocks, Hips):
- Yimani ngokutyibilikayo, imilenze kunye, tsala izandla zakho ngaphezulu kwentloko yakho.
- Tsiba phezulu kwaye ubeke imilenze yakho kububanzi bamagxa.
-Kwenza squats kunye nezandla zichukumisa umgangatho.
-Buyela kwisikhundla sokuqala.
Ukubaleka kwindawo kwi-semi-man (caviar, i-buttocks, i-quadriceps):
-Sima kakuhle, imilenze ibeka amagxa ebanzi, ii-elbows zicinezelwa nxamnye nomzimba, zibeke phambili intende.
- Lugobe amadolo akho kwaye, ngaphandle kokutshintsha isikhundla, ngokukhawuleza ukuqhuba kwangoko.
Ebekiweyo (Cinezela):
-Uxoka ngasemva, ugobe imilenze yakho emadolweni.
-I-pilutch intende ngasemva kwentloko, i-elbows ikhala emacaleni.
-Ijezi ekhawulezayo yenza isifuba siphakamile emadolweni.
IMahi (Hips, iBlacks):
-Ukuxhasa, sithatha isitulo esinomqolo ophezulu.
- izandla ngomqolo wokugcina ukulingana.
Ukuphefumla ngokuthe ngcembe umlenze ubuyela umva kangangoko kunokwenzeka, ngoko, kwi-hushizo, ubuyela kwisikhundla sokuqala.
Isikere:
-Uxoka ngasemva, wolula imilenze yakho phezulu kwaye ugobe emadolweni, esenza i-angle ye-90 degrees.
-Ukuhamba kancinci imilenze, ngokungathi izama ukufumana amanqena.
-Ukufikelela kwelona liphezulu, buyela kwindawo yokuqala kwaye uphinde uphinde.