Tabata system for kwesisindo: ukuvumelana futhi amandla ngesikhathi esifushane

Izinga ekufezeni imiphumela efiselekayo zemidlalo eziphambili zesimanjemanje Sekuyisikhathi eside kuqala. Ngoba lo profesa kusukela University of Tokyo Izumi Tabata isungule indlela ukuqeqeshwa entsha, esakhiwa ngo kushintshana izinkathi ephezulu umfutho umthwalo (imizuzwana 20) nalo lonke (amasekhondi angu-10). Wonke umuntu uyamenywa ukwenza imizuliswano eziyisishiyagalombili, ngokuhamba kwesikhathi kuzothatha amaminithi 4 kuphela, kodwa isibalo ashisiwe, ngokuvamile ilahlekelwa amaminithi usheshe 20.

Ukusheshisa umzimba izikhathi 15 - a inzuzo enkulu, esinikela Tabata system for kwesisindo. Nge ngokuvivinya umzimba njalo, umzimba uvuma ezinhlotsheni izimo ezintsha womsebenzi. Umzimba ngesilinganiso inyuka ngisho uphumule, umzimba ushisa amafutha.

uhlelo Tabata sika neminye indlela yokudla ehambisana nempilo kahle, okuholela ukwehla yemisipha ngenxa yokungabi bikho kwama-kilojoule nezakhi. ukuqeqeshwa isikhawu, kunalokho, upha isitshengiselo ukwandisa kwemisipha amaphesenti abo fat. Ngenxa yokuthi abantu ngokushesha baba omncane, uthola umzimba impumuzo.

Umzimba sinezici ezimbili:

• umthamo aerobic (ikhono amaseli ukuze athole umoya-mpilo ukukhiqiza amandla);
• umbundu anaerobic (isamba esiphezulu amandla akhicitwe nakuchubeka-mpilo yokulamba).

Uyokwanelisa isifiso sabo ngalezi zinkomba ezimbili kusiza baba Fitter, ngokushesha, ashise amanoni, balahle isifo senhliziyo. Tabata system for kwesisindo siyasebenza kakhulu, ngoba 2 nje izinyanga ukuqeqeshwa inyuka, lezi zibalo 14 futhi u-28%. Cabangela izici zayo.

Tabata uhlelo Wabasaqalayo kungase kubonakale uhlobo ezisindayo ukuhlolwa ngokomzimba. Emaminithini angu 4-8 nje umzimba, umzimba uyozizwa njengomhubi ngemva ikhilomitha uhlanga. Ngoba kubalulekile ukwazi imithetho imisebenzi yokwakha:

1. Sebenzisa umzimba ehilela imisipha amaningi: umgibeli (ukugijima endaweni ekugcizeleleni manga) squats, ibhuloho gluteal, push yinoma uluphi uhlobo.
2. Ungafaki Tabata ukuqeqesha umsebenzi omusha. Okokuqala sidinga ukutadisha futhi imenze ukusebenza ekahle amasu, bese ukwandisa isivinini.
3. Engeza umsebenzi nge dumbbells Isisindo esivamile ukuze ukwazi ukwenza 7-8 ezinikezwa.
4. Ungahlukumezi ephezulu umfutho ukuqeqeshwa isikhawu. Novice ngokwanele ukuze ibanike izikhathi 2-3 ngesonto, kanye asele izinsuku 2-3 ngesonto ukuze achithe ejimini, egijima noma ukubhukuda.

Ngisho umsebenzi elula ku ukuqeqeshwa Imodi isikhawu kuba nzima futhi ngokuyimpumelelo. Ngenxa Wabasaqalayo ukhululekile ukudedeleka pad kuyinto yoga. Tabata uhlelo ikuvumela ukuthi usebenzise cishe kunoma iyiphi asana yokuzivocavoca, kodwa ezibhekwa wamaHindu push-ups noma "dive webhomu" ephumelela kunazo. Uma wenza ukulayisha kancane kuze ngemuva, wonke phambi ingxenye yomzimba, izingalo kanye emahlombe, kanye ngcono eguquguqukayo kanye nokuma komzimba. Nokho, ngempumelelo amafutha esivuthayo eletha ncamashi Tabata uhlelo. Izinqubo okumelwe elandelayo asanas ukulingana kahle: esihlalweni pose, iqhawe pose 1 no-2, zonke izinhlobo emapheshana. Yiqiniso, ngaphambi kokuba Amazing ngamunye udinga ukuxoxa - ukusebenzisa futhi ngena endaweni cishe ezintathu imizuzu ukuxoxa imisipha.