Tabata Protocol: obonisa Wabasaqalayo

Emongweni ukuqeqeshelwa Tabata olandelwayo kuyinto komthwalo osindayo imizuzu 4 nge ukubandakanywa wonke amaqembu kwemisipha. Le ndlela is njengoba nomphumela njengoba amandla ukuqeqeshwa ejimini futhi kusiza ngokushesha ukunciphisa umzimba ekhaya.

Strictly abagcina ngezikhawu predetermined (20 imizuzwana for umsebenzi futhi okwalandela imizuzwana 10 ukuphumula), ngisho saqala master olandelwayo Tabata. Guest ochwepheshe ukuqinisekisa ukusebenza kahle eliphezulu, ukuqeqeshwa libonisa abasubathi kanjani professional kanye Wabasaqalayo emkhakheni kokufaneleka.

Japanese Dr. Izumi Tabata, abasungula le protocol, ngenxa zokwelapha wafakazela ukuthi angu-4 ukuqeqeshwa isikhawu kuletha imiphumela ingabonakali kakade emva amaseshini wesibili nowesithathu.

Kuzuzisa Tabata protocol

• Ukuphumelela: AmaKh engadingekile angashiya yini emva 2-3 izikhathi.
• Ukutholakala: ngoba akekho ukuqeqeshwa simulators ekhethekile.
• Isikhathi kulondolozwa: ukuqeqeshwa kuphela kutsatse emaminithi 4, izikhathi 3 ngesonto.
• umphumela Anti-cellulite: ngokuhamba ukuqeqesha umzimba iba iqine, isikhumba tone kuyathuthuka.
• umzimba ngcono.

Izimo for umsebenzi

Tabata Amazing olandelwayo elula, kodwa kukhona ezinye ukulinganiselwa. Njengoba umthwalo sinzima, futhi umphumela kungenxa ukusheshisa izinqubo umzimba, kuhlanganise kwegazi, kukhona Izimo umsebenzi. hhayi Kunconywa lezi zifo ezilandelayo noma izimo zokuvivinya umzimba:

1. ukuhluleka Inhliziyo.
2. Isifo sokuqina kwemithambo yegazi.
3. Ukwephula apharathasi vestibular.
4. High blood pressure.
5. izifo yomgogodla.
6. Ukukhulelwa.

Akekho Izimo akuyona wokugcina, emva kokubonisana kanye imvume kadokotela ungaqala ukwenza olandelwayo Tabata. Uphenyo ongoti imfundo ngokomzimba futhi ukuqina inkulumo ngalokho Tabata senzelwe kuphela abadlali professional, uzilungiselele kahle emzimbeni. Nokho, Wabasaqalayo Ungase futhi ukubhekana nalokhu olandelwayo, ukulungisa umthwalo isimo sempilo.

Tabata Protocol: obonisa Wabasaqalayo kanye nezimiso zabo

Njengoba ukuqeqeshwa isikhawu ngokuyisisekelo Tabata olandelwayo siqukethe 8 amasethi, ngamunye ozobakhona imizuzwana engu-30. 20 imizuzwana - Sprint (ekusebenziseni), 10 imizuzwana - ukuphumula.

Naphezu kweqiniso lokuthi okushiwo umsebenzi silula, kunezimiso engabhaliwe, ngaphandle okuyinto ukusebenza kungase encishisiwe kakhulu. izimiso Tabata:

• Ungadli amahora 1.5 ngaphambi umsebenzi.
• Ngaphambi ekilasini ukubamba ukuzivoxavoxa ehlanganisa umzimba ezilula.
• Zonke umzimba kumele kube silula, ngakho kungaba kwenziwe ngokushesha futhi izikhathi eziningana phakathi eyabelwe imizuzwana 20.
• Amakilasi kufanele ubanjwe izikhathi 3 ngesonto, kodwa hhayi ngaphezulu.
• Ukuhogela ekhaleni, exhale umlomo.
• Kahle enze umthetho olandelwayo Tabata. I timer ngeke ukubala ngesikhathi esifanele.
• Ukuze isisindo okusheshayo ukulahlekelwa count kilojoule washisa. engayitholi nsuku isisindo ukulahleka ingeqi 2000 kilojoule.

Tabata Protocol: ukuzivivinya

Welulekela umzimba kuzosiza ezilungiselela umzimba ukulayisha ukunciphisa imiphumela engahlosiwe ngoba imfundamakhwela umsubathi. gaphambi Ubude besikhathi imizuzu okungenani 5. Uhlu umzimba ebanzi ngokwanele, kubalulekile ukuba enze ukukhetha ngokuhambisana nemfundo ngokomzimba kanye nezempilo. umzimba Basic ukuxoxa:

• Lunges. Ingabe ukubeka unyawo eyodwa phambili, ancike ke, entwasahlobo izikhathi eziningana, bese uguqula imilenze.
• Squats. I isithende akuyona phansi, amadolo zibheke phambili, lapho ezandleni edonsa phambili, kanye ukwanda isikhundla sokuqala likhuphuka isandla.
• egoba Side, phambili, emuva. Yenza okungenani izikhathi ezingu-20.

Ukukhetha umzimba for ukuqeqeshwa okuyisisekelo kwi olandelwayo Tabata

imingcele eqinile ukukhetha umzimba ngesikhathi sokuqeqeshwa olandelwayo Tabata cha, bonke ngamunye. Ukuze uqonde ukuthi choice kwenziwa ngendlela efanele, kuyokusiza lesi simiso esilandelayo: uma isikhathi ukwenza umsebenzi izikhathi 8 bayiphethe imizuzwana 20, bese kuba eziyinkimbinkimbi ukhethwa ngendlela efanele. Ezingeni eliphezulu kakhulu ukuqeqeshwa kungaba ijubane umsebenzi noma ukwandisa isibalo izindlela. umzimba eziyinkimbinkimbi kungashintshwa eqenjini, sithathelwe indawo eziyinkimbinkimbi ngokwengeziwe.

The main inkomba ukusebenza ukuqeqeshwa olwenziwa - ekupheleni kufanele bakhathale. Nokho, lapho besanda kuqala akufanele shiseka. Uma ngesikhathi umsebenzi ungazizwa kahle, kufanele ayeke kanye nokuphumula, kungenjalo kukhona ingozi ukuze overload umzimba nokwenza izinkinga zezempilo.

Ukuzivocavoca Wabasaqalayo

inqubo ukuqeqeshwa Tabata (Tabata olandelwayo) umzimba Wabasaqalayo inikeza okulandelayo:

1. Push-ups. Ngesikhathi sokuqala ukusetshenziswa ethangeni kuvunyelwe kamuva kwenziwe ngemilenze ngqo.
2. Squats. Ukuze isikhathi ukwenza ezinikezwa ambalwa squats kufanele kwenziwe ngokushesha. Ukuze wenze lokhu izinyawo zakhe phezu ezingeni ukhalo, amadolo lapho nokuzikhulula ifomu engela kwesokudla, izingalo welulela phambili.
3. Cindezela. Lapho phansi idabukile off kuphela imilenze blade ngaleyo ndlela ibheke emadolweni futhi wakhulela.
4. Lunges. I-engeli emadolweni-90 degrees, baphendukela Igxila omunye imilenze.
5. Triceps. Ngaphezu kwalokho, kubalulekile ukuba uthathe ngesitulo, emi emuva kuye, izingalo mafutha. Gobisa izindololwane zakho ngenkathi they fanele ukugoba parallel nomunye.
6. Izinqe. Umzimba icindezelwa ukuba phansi, Izandla emaceleni yakho. Imilenze insaliwe emadolweni futhi yakha i-engela 90 degrees. Izinqe phakamisa futhi ake phansi.
7. Spina. Esikhathini isikhundla ezithandwa, phansi kwezandla nezinyawo ukuze bezama phansi kusale kuphela esiswini.

Ngemva Amazing, qiniseka ukubamba gibela ayikwazi evele ayeke umsebenzi. Kungakapheli nemizuzu emibili udinga ukuya ngokushesha, ukunciphisa ijubane. Ngakho wena ukubuyisela isigqi inhliziyo, ugaye izinga amathonsi emazingeni evamile.

isilawuli sesikhathi

Njengoba ukuvivinya umzimba akuyona isikhawu futhi zidinga ekuhambisaneni sikhatsi lesitsite, wabe esekhonza iminyaka ukuqeqeshwa (Tabata olandelwayo) timer uyisidingo. It angathengwa ngomthamo owodwa kule yesitolo esithengisa izinto ezemidlalo noma ama-oda esitolo online.

Ungalanda futhi timer inthanethi bese uyifake kwikhompyutha yakho noma ikhompyutha ephathekayo. Ukuze kumadivayisi eselula, timer iyatholakala ku-Google play and Apple Store.

Tabata Protocol Wabasaqalayo siqukethe 8 amasethi kwemizuzwana engu 20 Sprint futhi 10 imizuzwana lokuphumula. Njengomthetho, kuzo zonke izikhathi isikhathi esanele ukuze usethe ngezikhawu ezimbili (Sprint, niphumule) futhi inani amasethi (imizuliswano). Manje vele uchofoze "Qala" futhi uqale ukuqeqeshwa.

Ukuze silondoloze isimo esiqondile phakathi nokuqeqeshwa kanye kudalwa ugqozi izikhathi eziningi anemisila esakhelwe Umdlali audio nge lwadlalwayo ukulondolozwa.