Qhov nthuav qhia kev kawm los ntawm lub npe ntawm tus kws tshawb fawb Japanese-inventor Izumi Tabata tab tom ua ntau dua thiab nrov hauv peb lub teb chaws. Tseeb, tsuas yog 4 feeb ntawm cov chav kawm hauv ib hnub cog lus tias ua haujlwm tau zoo thiab yuag yuag!
Cov haujlwm tawm ntawm lub cev yog hu ua "kev cai" thiab raug suav tias yog qhov siv dag zog siab. Lawv tau tsim los ntawm tus kws qhia Japanese Irisawa Koichi, uas tau qhia tias nws cov neeg qhia ua haujlwm raws li cov qauv hauv qab no: ua haujlwm sib zog li 20 lij, thiab tom qab ntawv so li 10 vib nas this. Cov sijhawm 30 no yog suav hais tias yog puag ncig, thiab cov kev sib tw no yuav tsum tau ua 8. Tom qab ua tiav lawv, cov neeg ncaws pob yuav tsum so 1 feeb, thiab tom qab ntawd rov ua 8 zaug. Thiab yog li - 4 zaug. Raws li qhov tshwm sim, cov workout ntev li 20 feeb.
Xib fwb Izumi Tabata, uas tau mus ntsib tus kws qhia kom ua qhov kev tshawb fawb txog cov txheej txheem rau kev ua tau zoo, pom tias tsuas yog 30 hnub, cov leeg nqaij ntawm cov neeg ua yeeb yam Tabata-noj nce ntxiv yuav luag 30% thiab thev naus laus zuj zus tuaj yuav luag li 15%. Ntxiv rau, lawv cov metabolism ceev thiab lawv lub cev rog poob. Raws li cov kev tshawb fawb no, uas tau tshaj tawm nyob rau hauv lub npe ntawm tus xibfwb, qhov system tau txais nws lub npe thiab pib muaj koob meej ntawm cov neeg uas saib xyuas qhov hnyav thiab kev noj qab haus huv.
Txog hom kev kawm
Yog lawm, kev qhia hnyav li tau hais los saum no yuav tsis haum rau cov pib tshiab. Txog kev pib, nws zoo tshaj rau koj tus kheej mus rau ib puag ncig.
Tabata yog, thawj zaug ntawm txhua yam, sijhawm sib nrug. Cov kev tawm dag zog tuaj yeem ua tiav txawv! Qhov loj tshaj plaws yog sim siv cov pab pawg sib txawv thiab kev qhia ua haujlwm rau qhov txwv. Nws yog qhov yooj yim heev kom nkag siab tias koj tsis muaj "filonili": tom qab puag ncig koj yuav mloog zoo li nkees heev. Txawm li cas los xij, yog tias koj cia li hnov dias taub hau thaum qoj ib ce, lossis yog tias koj hnov lwm qhov tsis xis nyob, koj yuav tsum nres tam sim ntawd!
Ntawm cov kev tawm dag zog uas zoo kawg nkaus rau cov kab ke ua haujlwm hauv qhov chaw, thawb-nce, dhia nrog lub hauv caug siab, nqa lub npog tas ib ce los ntawm qhov chaw nquag, ntau qhov chaw zaum … feem ntau, dab tsi yog qhov kev xav txaus! Thiab nws cia koj poob qis, muaj ntau cov yeeb yaj kiab nrog kev tawm dag zog hauv Is Taws Nem. Txawm li cas los xij, tsis txhob hnov qab tias tag nrho cov kev tawm dag zog yuav tsum tau ua qhov yog! Thiab kuj tseem tias koj xav tau kom sov thiab ua kom txias. Thiab tsis txhob tam sim ntawd lob rau cov ntaub ntawv hnyav: nws yog qhov zoo dua kom cia lub ntsaws zuj zus mus.
10 vib nas this ntawm kev so yuav tsum tau npaj kom yog. Tsis txhob sawv ntsug xwb, nws zoo dua rau taug kev hauv chav tsev. Koj muaj peev xwm thiab yuav tsum haus ib co dej. Nws tseem yuav zoo khaws ib nplooj thiab cwj mem nyob ze los sau cov naj npawb ntawm rov ua dua ntawm txhua qhov kev tawm dag zog. Sij hawm dhau mus, koj yuav pom kev nce qib tseem ceeb! Cov qib siab ntawm cov kev tawm dag zog rau ib lub lim tiam yog 2.
Koj yuav tsum muaj dab tsi nyob ntawm tes?
Ua ntej, koj xav tau lub sijhawm. Ntau ntau ntawm tabata timers tuaj yeem nrhiav pom hauv internet, los ntawm cov kab nrib viav txheem mus rau beatbox version rau hip-hop cov neeg nyiam.
Thib ob, txoj phuam. Tsis txhob xav tias koj yuav tsis hws hauv 4 feeb!
Thib peb, lub taub dej, vim tias koj tsis tas yuav lub cev qhuav dej.
Ib lub plawv dhia saib kuj tseem tuaj yeem ua tiav, thiab yav tom ntej, kom nce lub nra, dumbbells thiab hnyav.
Thaum twg thiaj tau txais txiaj ntsig?
Thawj qhov tshwm sim pom tshwm sim yuav tshwm sim nyob rau hauv 14 hnub: cov leeg yuav ua kom muaj zog, ua haujlwm ntau dua, lub cev rog yuav poob qis, thiab kev coj sawv yuav zoo. Txhawb koj cov kev tawm dag zog nrog kev noj zaub mov kom zoo thiab zaws - thiab koj yuav tsis paub txog koj tus kheej!
Thiab thaum kawg, ob peb qhov tseeb nthuav txog: hauv 1 feeb ntawm kev qhia, koj yuav hlawv txog 14 kcal, uas yog cov ntawv sau tseg ntawm ntau hom kev thauj khoom, thiab tseem ntxiv ob npaug ntawm cov nqi metabolic, thiab nws yuav nyob rau theem no rau ib nrab teev. Cov.
