Tabata: ukubuyekeza kunye neziphumo

Ukufumana uhlobo ekupheleleni ngokomzimba sommi mihla ezidolophini ukhangela le ndlela elula ukuvuselela ngababuthuntu lawo izihlunu lokungasebenzi elide, ungachazwa 'umzi ugcwale ngokulula Akothusi ukufumanisa igazi mpilo.

Entsha kakuhle eyaziwa ubudala: Tabata lithethelela

Ndidiniwe balwe njengomtyibilizi, umzimba kunye nezithintelo engqongqo yokudla! Oku baya kuthi, amakhulu amawaka nasekusweleni badinwe naziqhamo. Kodwa apha kwenziwe sisibonelelo esitsha - Tabata, reviews of agcwalisa nezinyuko zoqeqesho ngokomzimba. Nangona kunjalo, lo omtsha ngokwenene wajika-cinci ku fana indlela yoqeqesho elide-kwaziwa, esiza kusetyenziswa ziingcali ze ifomu fast recovery - lekhefu.

Undoqo zoqeqesho lokuphumla kukuba ngexesha elifutshane ukwenza ngesantya esikhawulezayo umthambo omnye phantse nangoko ngokwenza nje Ukuphefumla ezimbalwa, ukuya ezayo. Elinye ithuba lokuphumla - omnye zihamba ngesantya kunye luphumlo elifutshane. Ngoko ke olandelayo, njalo njalo de kube sekupheleni Amazing. Zonke iindidi iqanjwa indibanisela olulandelenayo ukuba izihlunu ahlukeneyo emzimbeni.

qeqesho kwaye imele Tabata. Ukuphonononga qhalo ukubonisa udumo lwalo. Lwasungulwa 90 yi umqeqeshi Japanese kunye nogqirha Izumi Tabata, inkqubo ngokukhawuleza wazuza ingqalelo evela iingcali, wafumana abalandeli kokusingqongileyo engahlawulwayo.

Indlela ukuba aqhumisele asemzimbeni kunye nokulondoloza izihlunu

Kubonakala ukuba imizuzu-4 - kwaye yindlela ixesha ikuthatha kwinkqubo yoqeqesho yonke Tabata - unako uqhuba ngesantya metabolic, apho kuthatha imizuzu engama-45 aerobics oluqhelekileyo kakhulu. Kwamafutha kwimo aerobic ezinkulu avutha iinkuni esitovini, kunye 'umlilo "olupheleleyo umzimba ngaphezu kweeyure abaninzi okanye iintsuku emva kokuba umsebenzi. Xa oku kwemisipha mass yomelezwa kunye ikhula ngeendleko amandla, ntshikilelo anaerobic, ezizezi imisipha kubathengi ezingundoqo calories. Kungenxa yoko le nto kakuhle utshisa zokugcina ezityebileyo Tabata: ncomo bathetha ngokuphumelela ubunzima elahlekileyo emva kweminyaka imigudu naziqhamo.

Ukuba nesithukuthezi ekutyeni: Tabata uncedo ukumelana ubunzima

Umzabalazo ubuhle kunye nempilo kufuna kuphela intando kodwa ixesha. Into engekhoyo kwi ukudideka kwezitalato sinika abemi. Kusenjalo, wayedla extra ikhula, kwaye ukutya swi nga pfuna, kodwa ibuhlungu: kubangela uxinzelelo kunye nokutyeba ngakumbi. Akumangalisi ke, wrestlers kukho inkqubo Tabata abubone abatyebe ukunciphisa umzimba: reviews of fans eliqela kwaye abawathandayo, ngubani imiso yonke, ntsho ngenkxalabo izikali okanye ngomona yokulinganisa esinqeni kunye iinyonga, nokukhuthaza abaqalayo.

Iingcali bathi kanye ndizenzayo, ziyandingqinela umzekelo ukuba kunokwenzeka ukuba unciphise umzimba ngokukhawuleza kwaye umphelo ukuba awuthwale ngokungqongqo ngaphandle imithambo ezilula imithetho. Enye ezitsala abalandeli kweengcebiso ugqirha Japanese: kuba siphila ixesha elifutshane gqitha, kule nkqubo Tabata. Ingxelo evela kwabo ingakumbi siqonde ixesha ubungqina. imizuzu 4 ishedyuli yakhe ingafumaneka kwanomntu exakeke kakhulu, nokuba lolayisho okanye ohlupha mama uselula uxakeke kakhulu umsebenzi ofisi.

Yintoni Tabata protocol

uqeqesho lokuphumla, okuhlala imizuzu-4 kuphela - akukho iphupho iingxaki ezingapheliyo ephithizelayo ummi: nje imizuzu embalwa ngosuku isoloko imilo. Abo musani ukukholwa ukuba sikwazi ukufezekisa iziphumo ezinjalo iindleko ngexesha kakhulu elifutshane kufuneka ufundisise izimvo iingcali - abalandeli Tabata nkqubo: uhlolo lwezonyango ze iziphumo esiveza. Zisixelela yaye zibonisa ukuba abantu bathathe inxaxheba kwi ubuchule Japanese nento impumelelo yabo. Ukuba ekuqaleni la mabango imibuzo, ngoko kamva, xa ekumazini ngokusondeleyo nenkqubo nyamalala ngokupheleleyo.

Iqela leengcaphephe phantsi kwesikhokelo unjingalwazi Japanese wenze izibalo ngenyameko yaye imigaqo eneenkcukacha kwiingcali. Eyona nto ibalulekileyo - ukulandela kalukhuni, kodwa ngaphandle frills. Interval Uqeqesho protocol Tabata - eli alternation iintshukumo umda umfutho nethuba lokuphefumla elifutshane kakhulu. ugqirha Japanese kunye nomqeqeshi unyanzelisa ukubambelela ngokungqongqo izigaba umsebenzi kunye nokuphumla kunye istopwotshi: yesibini enye ngaphezulu okanye ngaphantsi!

An mode uqeqesho engumzekelo

Izifundo malunga Tabata protocol kuthatha imizuzu-4 kuphela ngosuku, amaxesha 3-4 ngeveki, kakhulu okanye kancinci - wonke umntu uziva ngamnye. Kuvakala njengoko motion senziwe kwi ombane ubuninzi. Enye makhwelo ngendlela izifundo umzuzu kubonakala ukuba mabutho ngamandla kwaye akunakwenzeka ukuba uqhubeke. Ekupheleni thotho kwi izihlunu evuthayo koluvo, ngamanye amaxesha kunzima. Kodwa musa ukoyika, njengoko kwelona nqanaba eliphezulu efunekayo ngexesha imithambo kwaye siyilelwe inxaxheba kuzo zonke iindawo zolondolozo.

imizuzu 4 sahlulwe kwizithuba 8 of imizuzwana 30, ngexesha apho msebenzi kwenziwa enye - Tabata inkqubo ukuze ifuna. iingcali Izimvo bayacetyiswa ngamandla ukuba alandele ngqo ixesha lokuphumla: 20 yesibini, 10 - ukuphumla. Hayi ngaphezulu, ngaphantsi! Eli nani liphezulu kufuneka enze iintshukumo kwi ubuninzi kunokwenzeka sokuquqa uphindaphindo ngezo kwemizuzwana engama-20, i-10 elandelayo ekufuneka umoya nokunceda kuba intshukumo elandelayo.

Yiyiphi imisebenzi ziqukiwe kuluhlu Tabata

Eneneni, akukho nto intsha ugqirha Japanese linganiki. Uqheliso e ezintsonkothileyo imizuzu-4 zoqeqesho lokuphumla ziquka naluphi aqhelekileyo kwezinye iinkqubo ukusebenzisa aerobic kunye anaerobic. Ukuba umntu abahlobo elide umthambo, kunokubiza kuphela ukuba utshintshe iindlela zokufundisa yaye abonise ungakhetha ngokokubona kwayo. Enye into labaqalayo. Man, ekuqaleni nje ukuba umzimba, kubhetele ukuqala kunye iintshukumo kakhulu elula. Imizekelo yalo sithembiso Tabata izakhiwo, nto leyo aqalile ukushiya ncomo, kuquka onqwenela ukunciphisa umzimba ngokukhawuleza kwaye umphelo.

Iingcali bacebisa umthambo kunokwenzeka ukuba ngamnye complex Tabata:

• Ezibanzi: uvale, imilenze ukukhululwa, phakamisa ngamadolo, asezantsi umlenze tie-umva esilindela ngexesha kokususa dumbbells;
• aluka umzimba yobume inkxaso ezandleni neenzwane, ukusuka kwindawo lisalele;
• ukubaleka endaweni, ukutsiba;
• abadala - amadolo ngokupheleleyo okanye;
• ukusebenzisa ibhayisikili;
• ndiwanyikimise kumaphephandaba kunye nezinye iintlobo-ntlobo zentshukumo koojingi zemveli.

Eyona nto ibalulekileyo kukwenza ngokukhawuleza kakhulu yaye ngokupheleleyo.

Indlela umthambo kakhulu ibandakanya isethi Tabata

Xa entsonkothileyo imithambo-8 imizuzu 4. Yini le mithambo? ezahlukeneyo ezahlukeneyo ezintsonkothileyo. Ungathatha intshukumo enye kuphela kwaye phinda wonke kwiindawo zokubeka 8. Le indlela efanelekileyo kwabasaqalayo abaye akakafiki ifomu ngokwasemzimbeni ukuthobela ngamandla aphezulu.

Indlela ukuqala ekulweni umzimba kwisistim Tabata? Bonisani ukunciphisa umzimba (reviews ukuqinisekisa oku) afanelekileyo abo benza. abantu amavila kwaye ngakumbi oko umzimba kunzima ukuba balungise kwiintshukumo ezahlukeneyo. Enye iseshoni yoqeqesho ukuba babathabathe elinye iqela izihlunu, nangomhla kulandelayo ukusebenza phezu kwenye. Ngoko ngokuthe ngcembe ifakiwe indlela yazo zonke izihlunu, imihla ngemihla.

indlela, ngokungafaniyo kwezinye iintlobo zoqeqesho

Abo kwamkelwa indlela Tabata, reviews kubonisa ukuba kuyimfuneko ukumelana nayo yonke imihla, ngekumlungele kanye ngosuku okanye iintsuku ezimbini. Yonke into ixhomekeke ngobume bempilo kunye noqeqesho yabantu. Kodwa ukuzilolonga zinokohluka.

More walungisa, kodwa engenamandla ngokwaneleyo, abasebenzisi ungenza iintlobo ezimbini beemvavanyo, ngamnye ngemizuzwana 20, ephindaphinda nabo kolundi zilandelayo. Ngoko ke, ezine, imizuzu emibini, 4 ezihambe amaqela amabini kwezihlunu.

Eyona oluphambili Uqamba entsonkothileyo beemvavanyo ezahlukeneyo 8. Le meko intsonkothe ngaphezulu yaye kunzima ukwenza uhlobo loqeqesho: imizuzu 4 kuyimfuneko ukubandakanya wonke umsipha enkulu.

Bethelela zeziphakamiso itoti ulawulo umthwalo kunye namatye, ezifana dumbbells, iteyiphu elastic. Ezi Iiklasi efanelekileyo kuphela kwiimbaleki baqeqeshwe kakuhle. Ngokubanzi, kwiseshoni enye yoqeqesho elifutshane umzimba lifumana umthwalo olunzulu aerobic kunye anaerobic ngaxeshanye, nto leyo efuna inzame Herculean kunye kwinqanaba eliphezulu wokunyamezela.

Imisebenzi kunokwenzeka ukuba ezintsonkothileyo ngamnye

Kuba abo ekuqaleni nje ukuba kahle Tabata indlela, ingxelo kunye neziphumo, iifoto kunye Iividiyo ziya kuba uncedo lwemethodoloji. Kufuneka ufunde ngenyameko iincam eziluncedo abaqeqeshi abanamava okanye amateurs abanamava, bukela ividiyo izifundo ukuba ufunde inkqubo elula.

Ngokomzekelo, kwiveki yokuqala msebenzi ngokwamaqela ngolu hlobo lulandelayo:

• imizuzwana 20 yokuqala - yayibaleka kwindawo ephakamisa izandla phezulu, imizuzwana 10 ukuphumla, 20 elandelayo - poluprisedaniya kunye amadlozi imilenze phambili ngelixa nokolula. Rest. Phinda ukulandelelana kwamaxesha 4 ngaphezulu.
• Iyeza imini ukwenza ezinye imisebenzi ezimbini ikwimo efanayo: sibuthumile, izandla zakhe bachukumise emgangathweni, yimani nkqo nge Jump, izandla phezulu; thembela ezandleni neenzwane, umzimba eyayingqalene emgangathweni, vula ukuba zirhwiqilize imilenze off emgangathweni, eguqa kwi edolweni, iyimiba emagxeni.
• Ngosuku lwesithathu lweveki: i ezintle idolo lift, reverse atyhale-ups: ukuba ekuchopheni, Esayama ezingalweni inkxaso kwi ngasemva.

Ukuba ulandela iimfuno methodological Tabata, ingxelo kunye neziphumo akhuthaza kakhulu: amanqatha uqala ukunyibilika, kwaye inani - ukufumana iifom ezintsha.

Ngubani na bazibandakanye kwinkqubo Tabata

Abo kuqala weva malunga nendlela ukuba babe nomdla ukuba uyakwazi ukujongana nenkqubo ngaphandle uqeqesho, ukuba sele ulahlekelwe naziphi na izakhono. Ngokuqinisekileyo Ungafumana ingxelo ukuba nawuphi na umntu, nkqu abangaqeqeshelwanga, nako aqale ndixakekile, kodwa wayezazi kakuhle indlela reviews Tabata ukunika Ingxelo balumke kwaye ucebise ukuba ungaqhubi namahashe.

Enyanisweni, kukho Izimo. Ngapha koko, abantu zahluke kakhulu ubudala kunye nezempilo, kunye nohlobo kunye nezinga. Ezifanelene omnye, omnye contraindicated. Abo baqhelisela Tabata ekunciphiseni, buyekezwa amagqabi. Kukho izimvo ukuba kufuneka uqale kancinane, hayi ngoko nangoko ayabasukela iziphumo, kungenjalo uyakwazi ungayibaxi kwaye ufumane buhlungu, okanye okubi, isifo sentliziyo.

Elinomthetho wokuqala - kwenzakalisa

Asimele silibale ukuba Tabata protocol ilungiselelwe kubantu abasempilweni, ukuba uqeqesho umthambo. abantu abagulayo lasalela ngokucacileyo ngokuzibandakanya ngaphandle kwesigunyaziso zonyango kunye nolawulo. Lwegazi, kwamathambo, iingxaki intliziyo - ezi kunye nezinye izifo ifuna nezinye iintlobo umzimba, Tabata akakho kubo.

Imizuzwana 20, yonke intshukumo umntu ukunika konke okusemandleni ukuba ubuninzi, ukusa kumda, nto leyo ethetha ukuba intliziyo ngeyunithi nganye ixesha esebenza imithwalo enzima kunene, njenge sprinter. Ukuba umzimba lo ilungele ukunyuka okukhulu amandla, kodwa ayikwazi ukumelana. Abafundisi ukubonisa Tabata umthambo, kuqwalaselwa umsebenzisi ingxelo ngenyameko ukuze aphendule yonke amathandabuzo nokucacisa iinzuzo kunye nomonakalo enokubakho uqeqesho ekumgangatho ophezulu.

Indlela ukulungiselela uqeqesho olunzulu kwi indlela Tabata

Kufuneka ukuba ahendwe isiphumo ngokukhawuleza uqeqesho, leyo ayiyi kuthabatha ixesha elide. Ukuba detrenirovan umntu, kodwa kuzo impilo entle, kunjalo kucetyiswa ukuba kudlule ixesha yamalungiselelo, ukuba accustom umzimba uhambisa nentliziyo - ukusebenza kunye umthwalo banda, kwakunye ukomeleza izihlunu. Ukulungiselela le njongo, nayiphi na imisebenzi efanelekileyo ngamandla eliphantsi kunye neliphakathi; kusasa imithambo, ehamba kunye nokwanda kancinane isantya, hlala-ups, tyhala-ups amandla. Kwaba kuphela ngenyanga okanye ezintathu, ungaqalisa abaqhuba kwinkqubo Tabata.