Tsamaiso ea Tabata e etselitsoe bakeng sa bao kemiso ea bona e filoeng nako ea metsotsoana, 'me nako ea ho koetlisoa e na le phetoho e kholo ka ho fetisisa - metsotso e 5 ka letsatsi. Empa bo-rasaense ba pakile hore ka metsotso e 5 u ka chesa mafura (feela haeba u hlile u batla).
Mathata a ho lahleheloa ke matla Tabata a ile a hlahisoa Tokyo, Institute of Fitness. Ho ikoetlisa ho futhumetseng ho lokela ho bitsoa Tabata, e leng Tabata, hobane tsamaiso e amohetse lebitso la eona ho hlompha "pula-maliboho" - Izumi Tabata.
Ntho ea bohlokoa ea ho ikoetlisa ha tsamaiso ea Tabat - ho chesa mafura, ho akarelletsa, le cellulite , ka nako e khuts'oanyane ebile, ntle ho pelaelo, ho sa tsotellehe bophelo bo botle.
Molao oa ho ikoetlisa:
- Metsotsoana e 20 - re sebetsa;
- Metsotsoana e 10 - phomola;
- etsa lipalo tse 8.
Boikoetliso
- Litlhōrō tsa lehetla li arohane, matsoho hammoho le 'mele. Ho phahamisa haholo le ho phahamisa maoto maotong, phahamisa le ho theola matsoho. Tsela ea ho ikoetlisa e holimo le holimo, e sebetsa ka lebelo le lebelo ka metsotsoana e 20 feela.
- Re phomotse - re tsamaea ka mafolofolo.
- IP - limele, maoto a maholo ho feta mahetleng, litekisi li lebeletse, matsoho a tšolotsoeng ka pel'a sefubeng mme a kopantsoe ke liatla. Ha re tsoa moeeng re qala ho etsa mosebetsi oa "sumo" - re phahamisa ka ho le leng, ka hona ka letsohong le letšehali, ebe leoto le letona le khumama ka mangole ka hohle kamoo ho ka khonehang.
- Re phomola-mehato e sebakeng.
- Ho romela "lisele" - maoto le matsoho a arohane, ebe maoto a kopane, matsoho a tšela ka pel'a hao. Re tsamaea ka hohle kamoo ho ka khonehang!
- Re phomotse - re tsamaea hang-hang.
- Maoto a maholo ho feta mahetleng, re nka likoboe matsohong a rona, re etsa mochine oa khatiso ea bench - re robala, matsoho a nang le li-dumbbells a phahamisa hlooho, a otlolla maoto, matsoho a nang le likoti tse koahelang setulong.
- Re phomotse - re tsamaea hang-hang.
- Etsa mosebetsi oa boithaopo 1 ka lebelo le matla haholoanyane.
- Re phomotse - re tsamaea hang-hang.
- Etsa mosebetsi oa boikoetliso 3.
- Re phomotse - re tsamaea.
- Etsa ketsahalo ea 5
- Re phomotse - mehato.
- Etsa ketso ea boikoetliso 7.
- Re phomola 'me re etsa li-laps tse fetang tse 6.