Tabata Hola Pūnaewele: i hana no ka beginners

Ma ka 'ōlelo o ke aʻo no ka Tabata Hola Pūnaewele mea he kaumaha e haawe no 4 minuke me ke komo o nā mea a pau Muscle pūʻulu. Kēia papa hana, ua like kona mana me ka mana aʻo i loko o ka hale haʻuki a me kōkua i koke mi kino ma ka hale.

Pololei nānā hoʻoholo ma muaʻanuʻu (20 kekona no ka hoʻokō ', a no ka mea mahope 10 kekona koena), a he mea hoʻomaka haku Hola Pūnaewele Tabata. House poe akamai i hookoiaʻi ka mea kiʻekiʻe ka hoʻokōʻana, i ke aʻo e hōʻike mai ana i ka 'oihana' âlapa a me beginners i loko o ke kula o ka hola.

Japanese Dr. Izumi Tabata, ka mea i hoʻomohala i ka Hola Pūnaewele, like me ka hopena o ka lapaʻau e hookolokolo ai i ho'āʻo ai i ka 4-minuke wā mawaena aʻo lawe tangible hualoaʻa ma hope o nā kau lua a me ke kolu ia.

Pomaikai Tabata Hola Pūnaewele

• Ka hoʻokōʻana: hana wale kgs haʻalele ma hope 2-3 kau.
• Loaʻa nui: no ka mea,ʻaʻohe hana aʻo simulators.
• Manawa e hoola i: aʻo wale mau no ka 4 minuke, 3 manawa i ka pule.
• Anati-cellulite hookoia: i loko o ka papa o nooaai? I ke kino i māloʻeloʻe, ili leo ua hou.
• pūnao hou.

Contraindications no ka hana

Tabata workout Hola Pūnaewele alodio, akā, ma laila nō kekahi hoʻokau '. Mai ka haawe mea kaumaha, a me ka keia mea aie a hiki i ka hoʻonui o metabolic keʻano o ka hanaʻana, a me ke koko holo, eia contraindications no ka hana. i haawiia no ka mea kēia mau maʻi a me na kumu o ka hoʻokō ':

1. Heart ole.
2. Atherosclerosis.
3. 'Aʻe' ana o ka vestibular i hoʻomākaukauʻia.
4. High ke koko.
5. maʻi o ka spine.
6. Hāpai keiki.

None o contraindications mea ole loa ana, ma hope o ke kūkā a me kauka o ka 'ae' oe e hoʻomaka i ka hana i ka Tabata Hola Pūnaewele. Reviews o ka hoʻomalu ma physical ka hoʻonaʻauao a me ka hola Kūkākūkā o no mea Tabata ua manao 'oihana' âlapa wale no, kāohi i hoʻomākaukau maikaʻi. Eia naʻe, beginners hiki kekahi e hana aku me keia Hola Pūnaewele, ka hōʻoiaʻana i ka haawe ana ma luna o ka moku'āina o ke ola.

Tabata Hola Pūnaewele: i hana no ka beginners a me kā lākou mau loina

E like me ka wā mawaena aʻoʻano nui Tabata Hola Pūnaewele ninoieo o 8 e puhi ia, kela mea keia mea o ka i mau i 30 kekona. 20 kekona - Sprint (ka hoʻokō '), 10 kekona - koena.

I loko nō o ka mea i ka i loko o ka hoʻokō 'o loa mea, ma laila nō unwritten kumu, me ka i hana i loi e hoemiia. Tabata kumu:

• Mai Maiʻai no ka 1.5 hola mua hoʻokō '.
• Ma mua o ka papa, e paa i ka workout iloko olaila o ka poe noonoo ole kino.
• All kino e e loa na mea, no laila, ka mea hiki e lawe mai koke, a kekahi mau manawa iloko o ka haawi mai 20 kekona.
• Classes E e paʻa 3 manawa i ka hebedoma, akā,ʻaʻole nui.
• Ana i ka ihu, Exhale waha.
• Pono hana o ka Tabata Hola Pūnaewele. Ka nō hoʻi, e ho omaulia i ka manawa pono.
• No ka kokololio kaumaha poho helu calories hoopauia. Kela la i keiaʻai ana no ke kaupaona lilo ana, aole ia i oi aku mamua o 2000 calories.

Tabata Hola Pūnaewele: workout

Kona kino, e kōkua hoomakaukau i ke kino i ke kiʻi, a kń unintended hopena no ka novice 'âlapa. mahana-i ka lōʻihi like 'ole mea ma ka liʻiliʻi loa 5 minuke. Ka papa inoa o nā kino ākea lawa, ia mea nui ia e kekahi koho i kulike ai me ka physical hoʻonaʻauao 'ana a me ka ola. XIX. Kino e mahana mai:

• Lunges. E kau i kekahi wāwae aku, hilinai aku maluna o ka mea, o ka luawai kekahi mau manawa, alaila, e hoʻololi i mau wāwae.
• Squats. Ke kuekue wawae mea ole aku o ka papahele, kuli alo aku, i ka wa a na lima e huki aku, a me ka mea ala i loko o ka loiloi mua kulana o ka pii lima.
• ʻaoʻao huakai hele, imua, hope. Hana ma ka liʻiliʻi 20 manawa.

E koho kino no ka walaʻauʻana aʻo ma ka Tabata Hola Pūnaewele

Hanahana loa kapu ma ke koho ana i kino i aʻo Hola Pūnaewele Tabata ole, a pau pākahi. E maopopo i ka poʻe uʻi a ua i pono, ka mea e kōkua i nā kēia rula: ina oe i manawa e hana i ka hoʻokō '8 manawa i loko o ka haawi mai 20 kekona, a laila, ua koho pololei' ia o ka luna '. Ma ka oi holomua kiʻekiʻe o ke aʻo ke hoʻonui aku i ka holo mālie o ka hoʻokō 'ole, e hoomahuahua i ka helu o ke hoʻokokoke mai. eiiieaena e hoohana i hiki ke hoʻololi i ka pae, UAIAaIN e nui eiiieaena.

I ka papa kuhikuhiE anakahi o ka laulā o ka lawelawe 'ia aʻo - i ka hopena oe i ke' ike luhi. Eia naʻe, ma ka loiloi mua ke kahua e ole e ikaika loa. Inā i hoʻokō 'oe haha aku unwell, oe e hooki lakou, a noho hoomaha kela kanaka, i ole ia he mea kekahi kamepiula e overload i ke kino a me ka ola pilikia i ka hana.

Hoʻokō 'no ka Beginners

aʻo i ke kaʻina hana Tabata (Tabata Hola Pūnaewele) kino no beginners e kaumaha ana i nā kēia:

1. Pahu-UPS. Ma ka loiloi mua ke kahua o ka manaʻo mea ana uha hope e hana ma ka pololei wāwae.
2. Squats. No i manawa e hana i kekahi mau repetitions o squats E e hana koke. E hana i kēia kona mau wawae, ma ka nui o na pelvis, kuli ka wā squatting palapala i ka huina akau, i na mea kaua i lalau aku.
3. Press. I ka wā o ka papahele ua haehaeʻia wale nō ka pahi wāwae pela lena ma na kuli, a ala hou.
4. Lunges. Ka huina ma na kuli 90 degere, huli pulakaumaka mea ma luna o kekahi o nā wāwae.
5. Triceps. Eia hou kekahi, ia mea e pono ke lawe i ka noho, a ku hoʻi iā ia, wiwi i na mea kaua. Kona i kou mau kuʻekuʻe lima, oiai ka mea, i ke Lena nō ia laua i kekahi i kekahi.
6. Kīkala. Ke kino ua ikaika loa o Paulo ma ka papahele, i na mea kaua ma ko oukou mau aoao. i lena nā wāwae ma na kuli, a lilo i ka huina o ka 90 degere. Lākou kīkala i nana aku ai, a kuuia iho la ilalo i ka papahele.
7. Spina. Ma ka prone kulana, mai ka papa hehi o ka lima a me ka wawae no laila, ua ikaika loa o Paulo ma ka papakü ka waiho wale i ka'ōpū.

Ma hope o ka workout, eʻoiaʻiʻo e hoopaa hitch,ʻaʻole hiki ke ho opa ao paʻa hope. I loko o nā minuke e pono e hele koke aku, hoemi i ka uuku ae. Pēlā nōʻoe e, e hoihoi i ka naau pāpana, lāʻau ikiʻai wale uku kulu i mahana maʻamau.

manawa hoʻoholo

No ka mea, me ka mea wā mawaena, a koi ikaika adherence i ka manawa palena, alaila, no ka aʻo (Tabata Hola Pūnaewele) nō hoʻi i ka pono. Ua hiki ke kuai me he hookahi pa alima i loko o ka nii waiwai kūʻai paha mea Pau online kūʻai online.

E hiki no hoi download ka Pau online nō hoʻi, a hoʻouka ia ma luna o kāu kamepiula 'ole kamepiula lawe. No ka Mobile manaʻo, he nō hoʻi i loaʻa i loko o Google hula, a me ka Apple Store.

Tabata Hola Pūnaewele no ka beginners ninoieo o 8 e puhi ia o 20 kekona o ka sprint, a he 10 kekona o ka koena. E like me ka rula, ma nā mea a pau nō hoʻi lawa manawa, e kau i mauʻanuʻu (sprint, a hoomaha) a me ka helu o nā hoʻopaʻa i ka '(puni). Ano wale e kaomi ma luna o ka "omaka" a hoʻomaka aʻo.

E malama i ka maikaʻi naʻau i loko i aʻo a me ka hoʻokumuʻiaʻana o nā ways he nui nō hoʻi i hoʻolako pono me kukuluia-i loko o nā leo pôpeku me ka hoolaia playlist.