Tabata umthambo ukunciphisa umzimba

Tabata umthambo isetyenziselwa ixesha elide ngempumelelo. Ngenxa kwezi zifundo kunokuba luncedo nje kuphela ukulahlekelwa 4-8 wayedla eyongezelelweyo ngenyanga nje enye, kodwa ukuba kufumaneke unciphiso ubunzima kwixesha elizayo kwaye ngaxeshanye ukuze bafumane imikhwa emihle.

Indlela Tabata

Tabata Protocol - yinto esebenzayo uqeqesho lokuphumla yi kwelona nqanaba eliphezulu kakhulu. Uqeqesho kufuneka kwenziwe ngaphandle kokulandela ngqo okuthile cebo: umthambo lwenziwa imizuzwana-20, emva koko uthabathe ikhefu lemizuzwana-10. Umjikelo umthambo iyaphindwa amaxesha 8, ukuze ngenxa yoko babeza kuthabatha imizuzu emine kuphela.

Ngophanya nje lweliso, kulula ukumelana Tabata protocol, imisebenzi zinokuhlala nje imizuzu-4. Kodwa enyanisweni, ngeli thuba lifutshane ixesha elifunekayo ukwenza yonke into eliphezulu, yaye ngaloo ndlela ke akunakwenzeka ukuba ndimaphule imithambo nokubulawa buciko. Kwaye ukuze unciphise umzimba kwinkqubo Tabata, kuyimfuneko ukuba ukuqeqesha nje kumda lwezakhono zabo.

Tabata: ababonisa ukuba unciphise umzimba, Izimo

Abantu abaninzi ngoyaba le ingongoma ebalulekileyo, kodwa kubalulekile ukukhumbula ukuba ayizizo zonke ezifanelekileyo uqeqesho olunzulu ezinjalo. Uqheliso uvunyelwe ngqo abo naziphi na iingxaki kunye nenkqubo kunye nentliziyo sentliziyo. Ngoko ke, kubhetele ukukhangela impilo babo cardiologist phambi kwiiklasi ukuqala, kuba isifo abaninzi intliziyo kunokwenzeka kungekho zimpawu libizwe.

system Tabata Uphawu

Tabata umzimba kufuneka makwenziwe iinzame eliphezulu, le yeyona nkalo iphambili yale ndlela yonxibelelwano. Olu isiphumo uqeqesho kuphunyezwa hayi ubude zoqeqesho, kodwa inani labo kunye ngamandla. Kuba indlela nganye, kufuneka ube nexesha ukwenza inani eliphezulu umthambo.

Ukukhetha msebenzi Tabata, nceda wazi ukuba xa ibalekiswa kufuneka inxaxheba kangangoko kwizihlunu neefayibha kwezihlunu kangangoko kunokwenzeka. Kufuneka kukhunjulwe ukuba inani kophindo ayikwazi ukudlula ezilishumi.

imizekelo ukuzilolonga

Ukuze inkqubo ukuzilolonga Tabata, ungasebenzisa i umthambo "Burpoe" nge-Push-ups. Sithatha indawo yaye ngokukhawuleza emi 'ukuwa' kwindawo uvaleke, ukulicudisa, suk 'ume, xhuma-wambhakraza phezu kwentloko yakhe ezandleni zakhe.

Oku kulandelayo Tabata ubizwa ngokuba 'isiqingatha-ibhulorho umlenze wavuswa. " Lala phantsi ngamadolo zakho zityediwe, iinyawo zakho ukuphumla emgangathweni, iingalo ngapha umzimba. Emva koko siya kumisela ngasemva kunye ngeempundu, ubambe enye umlenze wamvusayo - emva kwindawo yayo yokuqala. Emva koko, kuya kulandelwa kwaloo nkqubo kwelinye umlenze. imilenze Eminye avuswe. Khumbula ukuba emagxeni akho kufuneka abe zokubhala - icinezelwe phantsi.

Xa uziva amandla okuqhubeka ingqesho emva Amazing, uze udibanise imijikelo ezintsha. Kwi-imijikelo ezine musa ukulibala ukuba ukuthatha ikhefu ngomzuzu omnye. Kwaye okona kubaluleke kakhulu, khumbula ukuba uqeqesho kufuneka isiba - kungenjalo yifuna ulufikelele.

Kubalulekile ukuphawula ukuba inkqubo iiklasi Tabata kuphela ukunceda ekunciphiseni ubungakanani bayo, kodwa ukumpompa up izihlunu. Ukongeza, uya kuba eqinile, ukuze ufumane ingasetyenziswa yomsebenzi omkhulu emzimbeni, uya kuphoswa kuyo.