Ungasigcina kanjani ukwakheka, ukuhlala ekhaya ngesikhathi sokuhlukaniswa

Anonim

Ukuvalelwa kwe-Quararine okungenani akusona isikhathi esimnandi kunazo zonke, kepha kuyithuba elihle lokuzisebenzela. Ekugcineni sinaso isikhathi hhayi sokuzilibazisa kwakho nokuzilibazisa, kodwa futhi nokusebenza emzimbeni wakho, okungahlala kwenziwa ngaphandle kokushiya ifulethi. Izinhlelo ezahlukahlukene zokuqeqeshwa namuhla zingadideka ngokuphelele, ngakho-ke sabuza umlingisi wethikithi neCinema Daria efuna ukwaba abafundi bethu ukuzivocavoca okungcono kakhulu ukufeza indlu futhi batshele inqubo ephumelela kakhulu yokuqeqesha.

"Noma yini oyivivinyayo oyikhethayo, ngincoma ukuzama wena ukuzenzela inqubo yeTabata. Lesi sitayela sokuqeqeshwa esiphakeme sakhiwe nguProfesa waseJapan, uDkt Izumi Tabat ngasekupheleni kweminyaka yama-1990 ukulungiswa kwama-Olimpiki ama-Skympic. Le ndlela ngezikhathi ezithile inyusa ukusebenza kahle kokuqeqeshwa, ngakho-ke ngokukhuthazela okufanele uzokwazi ukubuya ngokuhlukaniswa ngokwakha ifomu elihle kakhulu.

Uhlelo lukhunjulwa kalula: imizuzwana engama-20 lomsebenzi, imizuzwana eyi-10 yokuzijabulisa nokuphindaphinda. Ngale mizuzwana engama-20 kubalulekile ukwenza ukuphindaphinda okuningi ngangokunokwenzeka, uzibona ekukhuthazeleni.

Njengomphumela wezikhathi zokuphumula ezimfishane, izicubu zakho zithola umthwalo omusha ngaphambi kokubuyisela ngokuphelele ngemuva kwendlela edlule - futhi lokhu kungenye yezizathu zokuthi kungani uTobate eholela emiphumeleni ebalulekile ye-aerobic ne-anaerobic. Kepha kukhona i-snag eyodwa: kufanele uzihlupheke - ulwela ngempela. Umehluko phakathi kwe-tobate kanye nokuqeqeshwa okujwayelekile ukuthi awukwazi ukukwenza kukalwa.

Ungaziqeqesha kahle ekhaya

Ungaziqeqesha kahle ekhaya

Photo: Unsplisish.com.

Ngokubulawa okufanele, i-Tabata inenye inzuzo - ngemuva kokubika ngemuva. Lokhu kusho ukuthi umzimba uyaqhubeka nokushisa amakhalori emahoreni ambalwa ngemuva kokuphela kokuqeqeshwa okusheshayo. Lo mphumela ungasindiswa kuze kube amahora angama-48. Unikezwe konke lokhu, i-tobate akuyona uhlelo oluhle kakhulu lokuqeqeshwa kwabaqalayo.

Kubuchwepheshe be-tobate, ungenza izivivinyo eziningi ezahlukahlukene, kufaka phakathi ukugxuma ngentambo, ama-push-ups, ama-squats, ama-lunges nokunye. "

Eqa kusuka ekuhlalweni kokuhlala (cindezela, ama-buttocks, okhalweni):

- Yima kahle, imilenze ndawonye, ​​udonsa izandla zakho ngenhla kwekhanda lakho.

- Eqa up ubeke imilenze yakho ububanzi bamahlombe.

- Senza ama-squats bese izandla zithinta phansi.

- Sibuyela esikhundleni sokuqala.

Ukugijima esizeni e-semi-man (caviar, ama-buttocks, quadriceps):

- Sima kahle, imilenze yabeka amahlombe abanzi, ama-elbows acindezelwa emzimbeni, abeke izintende zezandla.

- Gobisa amadolo akho futhi, ngaphandle kokushintsha isikhundla, usheshe ugijime lapho.

Kufakwa (cindezela):

- Ilele ngemuva, ukugoba imilenze yakho emadolweni.

- I-Clutch Palms ngemuva kwekhanda, ama-elbows akhala ezinhlangothini.

- Amajezi okusheshayo enza ibele liya emadolweni.

UMahi (okhalweni, ama-buttocks):

- Okwesekwa, sithatha isihlalo esinomhlane ophakeme.

- Izandla ezinomhlane ukuze zilondoloze ukulingana.

- Emoyeni owabelwe kancane umlenze emuva ngangokunokwenzeka, ke, lapho uphefumula, ubuyela endaweni yokuqala.

Isikele:

- Ukulala emhlane, welula imilenze yakho phezulu futhi ugobe emadolweni, wakhe i-angle yama-degree angama-90.

- Kancane kancane imilenze, njengokungathi izama ukuthola okhalweni phansi.

- Ngemuva kokufika esilinganisweni, buyela esimweni sokuqala bese uphinda.

Funda kabanzi