Amazing Tabata - ukuthi iyini ukuqina?

"Ukuqeqeshwa isikhawu" is kugcwele emhlabeni wonke. Okunye igama layo - indlela Tabata. Kuyini lokhu? Yini sici? Umqeqeshi we-Japanese isivinini ukushushuluza ithimba Izumi Tabata nanifuna ukukufinyelela umphumela esibanzi. Ukubuka izigceme, wenza ukutholakala wamavukelambuso waqaphela ngesikhathi bezilolonga izuzwe umphumela omkhulu kunayo yonke.

Ngenxa yalokho izinto ezinjalo hhayi kuphela ashise amanoni, kodwa kuthuthukisa kwegazi, kuqinisa imisipha futhi kwandisa ukukhuthazela umsubathi. Ukutholakala kwaleli qiniso yamjabulisa ubani odinga nomphumela obonakalayo. Kuyini lokhu Amazing omkhulu?

Umlando omncane

Tabata ndlela - ukuthi iyini ukuqina? indlela esekelwe eyanyatheliswa ngo-1996 ephephabhukwini Medicine and Science e Ezemidlalo & Ukuzivocavoca. UDkt Tabata futhi iqembu lososayensi Institute of Ukufaneleka kanye Ezemidlalo ekhatsi Tokyo, waletha ubufakazi yezinzuzo ukuqeqeshwa isikhawu. Ukuqeqesha kanye nabadlali bakhona kule ndlela, Tabata waphawula ukuthi amandla abo aerobic kunyuke ngo-28%. Ngesikhathi esifanayo ke kunyuke ngo-14% sinekhono-mpilo ukusetshenziswa.

Imiphumela emihle iye yabonakala e abasubathi oqeqeshiwe, hhayi Wabasaqalayo. Phakathi Ukufunda izifundo baye baphetha ngokuthi ngomzuzu ezine Tabata Amazing kuthuthukisa aerobic kanye anaerobic umthamo ingaphezu ukuqeqeshwa ukukhuthazela ngehora elilodwa. kokuma evutha kuqhathaniswa amafutha luye lwabonisa ukuthi abadlali ukuqeqesha ku Tabata-Slots, walahlekelwa amafutha izikhathi 9 ezingaphezu kuka iqembu ku ukuqeqeshwa cardio eside.

Eqinisweni, ucwaningo luye lwabonisa ukuthi kakhulu ukuzivocavoca akuyona kakhulu ukuba ashise fat ngokweqile. Kukhona isixazululo - kuba ukuqeqeshwa isikhawu, e Tabata. Lokho kuyinto ukuqina? ukuqeqeshwa isikhawu - lokhu alternation imithwalo aerobic namandla. Ukuphumula kancane - kanye kabusha ekuqaleni kuze umsebenzi. Enye igama ukuqeqeshwa isikhawu - isiyingi. Umphumela - lost okungenani 1 kg esisindo ngeliviki.

Indlela Tabata

Ucwaningo luye lwabonisa ukuthi Tabata Protocol 20-10 ilayisha uhlelo lukagesi umzimba ukudlula noma iyiphi enye. Lokhu kusho ukuthi isifundo senzeka ngejubane imizuzwana 20 ukusebenza, imizuzwana 10 - ukuphumula. Phakathi njengoba umthombo energy futhi umzimba usebenzisa ukuqeqeshwa glycolysis, futhi namachibi kwamafutha. Ngesikhathi esiphezulu umthamo imodi e imisipha aerobic ongasebenza ncamashi 20 imizuzwana, namasekhondi 10 kwanele ukuba alulame.

Njengoba ukuqeqeshwa Tabata kusekelwe

Tabata System: imizuzwana 20 yomsebenzi kanye 10 imizuzwana lokuphumula - lena isethi eyodwa ukuthi izikhathi 8, okungukuthi 4 imizuzu okuphindaphindiwe. kuyinto ikhefu ngomzuzu owodwa phakathi amasethi:

1. imizuzwana 20 ukwenza umsebenzi nge ukushuba lapho usukwazi.
2. 10 imizuzwana - ukuphumula. Buyisela umoya okugcwele uqhubeke ukuqeqeshwa. 8 kufanele kube izindlela ezinjalo (imizuzwana 20 + 10 amasekhondi umsebenzi ukuphumula). Kodwa lapho besanda kuqala kwanele 4-5 amasethi.
3. Phumula - 1 minute. Lona kokuphothulwa komunye umjikelezo 4 amaminithi isikhathi.

Lapho usebenzisa musa ukubamba umoya wakho. Breathing kakhulu, kuya imisipha umoya-mpilo owengeziwe, futhi lokhu essence Tabata uhlelo. Lokho kuyinto ukuqina? I umoya-mpilo owengeziwe ihlinzekwa, kulapho oxidized okunamafutha izicubu futhi, ngenxa yalokho, amandla ikhishwe.

I Amazing iqala gaphambi - imizuzu 10, ekupheleni ukuqeqeshwa gibela edingekayo - imizuzu 3-5. Okuphoqelekile esisuka futhi kulula ukuhamba. Ukusebenzisa ezimbalwa zokuqala ukwenza hhayi ningi than 3 umzimba. Into esemqoka - ume imizuzu 4. Ngokuhamba kwesikhathi, imijikelezo ngomzuzu-4 ukuze ungeze. isikhathi Training zingancishiswa imizuzu engu-30. Indlela ephumelela kakhulu Amazing izikhathi 3 ngesonto.

Izici Ezihilelekile Kule ndlela

• A esifushane ukuqeqeshwa isikhathi.
• Akudingi imishini ekhethekile. Bonisa lwenziwa nge isisindo ayo.
• Tabata olandelwayo kufanelekile ukuqeqeshwa "okusalele emuva" imisipha, okungukuthi, uma ikhona imisipha ukuphendula kahle ukuqhuba, ngale ndlela, ngeke iqale ukusebenza.
• Noma yimuphi umzimba ehilela ngesikhathi bezilolonga okungenani 50% imisipha kuthiwa ukuthuthukisa kahle amandla umthamo wabo wokusebenza. Ngaphezu kwalokho, kuyinto umthwalo omuhle zokuphefumula futhi izinhlelo zenhliziyo.
• High-amandla umthwalo ngezikhawu kubangele umzimba ukusebenzisa amandla ngangokunokwenzeka.

Izimo

Tabata Amazing indlela umuntu ulinganiselwe ngenxa umfutho ophakeme. Indlela is contraindicated kulabo:

• inhliziyo futhi semithambo izifo;
• izinkinga system zemisipha;
• ukuthuthukiswa ngokomzimba abampofu.

Ngaphambi kokuba uqale ukuqeqeshwa indlela Tabata, qiniseka ukuthi awunayo ngokweqile isisindo nezinkinga zempilo. Uhlelo siyasebenza, kodwa kakhulu umthwalo. Bonana nodokotela wakho kuqala.

Umzimba for ukuqeqeshwa

Yini obonisa kufanelekile? Kungaba-sit-ups futhi ibenze-ups, ngebhayisikili, ibhayisikili, ukudonsa-ups ukugxumagxuma, Ukushushuluza, Burpee bagxume intambo. Ukuzivocavoca kungaba yini, kubalulekile ukulandela imithetho embalwa:

• bona kumele abandakanye okungenani 50% of the imisipha;
• Kufanele kube elula, njengoba umthwalo kufinyelele ezulwini;
• yinkimbinkimbi izivivinyo kufanele kube ezifana ukwanelisa ezinikezwa akukho kuka 8-10 ngemizuzwana 20. Uma nomsubathi engakutholi ukhathele noma ungenalo isasasa esivuthayo bemisipha - umsebenzi ikhethwa ngokungalungile.

Ukuze Amazing Tabata umzimba asihambisani ne isisindo esindayo - deadlift, push Jerk. Ideal nge ukusebenzisa CrossFit. Tabata zihambisane nemigomo kohlelo. Kahle kahle, ngesikhathi ikilasi esiqala umzimba 1 kuya 4. Okunzima kakhulu Tabata Amazing siqukethe eyodwa umsebenzi.

Izinzuzo Tabata

Kuyini ukuqina, izinzuzo isimiso esinjalo yilokhu? Uyini umehluko, indlela yokubonisa? Yiqiniso, izimiso eziyisisekelo ukuqina - inhlanganisela ukuqeqeshwa cardio namandla, ukudla ukudla okunomsoco ukuqeda fat ngokweqile. Ngaphezu kwalokho, ukuqina kuthuthukisa ukukhuthazela amandla, ngcono izinqubo umzimba nempilo jikelele.

Lokhu nokuvinjelwa inhliziyo futhi semithambo izifo. imisebenzi ukuvivinya umzimba ukuthuthukisa umsebenzi zonke izinhlaka. Kuyinto Eqinisweni obungenakuphikwa. ukuqina elithola ukuthi nethuba usekhaya, ne esincane noma abangenaso nhlobo hardware eyengeziwe. Kodwa Tabata indlela lapha kuletha izinzuzo ezengeziwe futhi ezingokoqobo kakhulu:

• yashesha esivuthayo fat;
• linanincane lesikhatsi ukuqeqeshwa (ukwenza 1 ethangeni Tabata 4 amaminithi kuba lula kakhulu kunokuba ukulungisa ngokwawo amahora ukuqeqeshwa noma ukugijima);
• indlela ngesivinini umzimba, oyenza izinqubo umzimba emzimbeni. Umthelela ihlala ngemva ukuqeqesha amahora angu-48.

4 amaminithi ukuqhuba nokwenza ibhizinisi njengenjwayelo, futhi inqubo neminye uyaqhubeka "umsebenzi". Futhi-ke, nje Amazing ngomzuzu-4 uba Fitter, ngokushesha, kuthuthukisa ukubambisana, kuqinisa umgudu wokuphefumula nenhliziyo.

Ngezinye ukuqeqeshwa uqaphele ukuthi elilungile kwenhliziyo -. Amabhithi 144 kuya ku-180 / imiz. Kufika kanye nabantu abadala induku efiselekayo 120 u. / Min futhi ingeqi lokhu embundwini. Tabata indlela - a godsend kulabo abadinga yalokho iyabonakala.