Sikhanyisiwe emuva maphakathi nawo-1990 eJapane, udokotela okuthiwa Izumi Tabata futhi ogama lakhe behlonipha yakhe, Tabata uhlelo namuhla - ingenye indlela ethandwa kakhulu futhi ngempumelelo ukuqeda amafutha. Ngakho yini imfihlo yale uhlelo emangalisayo?
izinzuzo
Ngeshwa, indoda yesimanje alinaso isikhathi ngisho ukwenza umzimba ekuseni, ingasaphathwa amakilasi ephezulu grade ejimini. Futhi lokho? Phela, umsebenzi kuyadingeka ukuze umzimba wethu ukuze ube nempilo futhi esebenzayo, ngendlela efanayo njengoba ukudla noma ukulala. kanzima Ikakhulukazi kubantu abaphethwe ukhuluphele. Ukuze alondoloze umzimba ophilile, kufanele kuqala efakwa ukuma efanele. Kungenxa lezi zimo futhi wadala Tabata uhlelo, ngoba, ukwenza, uzochitha imizuzu 4 kuphela ngosuku. Kunengqondo, 4 amaminithi kuphela, kodwa ngokuyisisekelo alikho ukuqeqeshwa isikhathi, futhi isakhiwo yayo. Isimiso kuqala kohlelo - isikhawu lomthwalo ehilela olunzulu enza omunye umsebenzi amasekhondi 20, kulandelwa ukuphumula ngomzuzu-10 bese uphinda ukulandelana. imizuzu nje 4 uthola 8 amasethi. Kunzima kakhulu ukuqala, kodwa ungadikibali futhi aphonse, ngoba langempela kwesisindo ingekho ngesikhathi umsebenzi, futhi ngemva, ngakho imiphumela yokuqala okufanele isebenzise okungenani amaviki 1-2. Ucwaningo luye lwabonisa ukuthi kusebenta ongama amafutha esivuthayo kubantu kokwenza obonisa Tabata uhlelo izikhathi 9 kunakunoma abantu nje ukuya ejimini. Ngaphezu kwalokho, ngemva 4 amaviki wokuqeqesha imisipha yakho beze ithoni nokukhuthazela ukwanda.
Bonisa futhi imishini
Zonke umzimba lwenziwa nge isisindo ayo futhi asidingi isisetshenziswa esingeziwe. Lezi zihlanganisa: push-ups, jika cindezela, ezimfushane, ukukhahlela izinyawo zabo nabanye. Phakathi Amazing, uzodinga ithawula ukuze asule izithukuthuku, bonisani uhlaka ukuze zithole induduzo lula futhi Tabata-timer uqaphele ngesikhathi umsebenzi nokuzilibazisa. Lungiselela ephepheni ipeni ukurekhoda imiphumela, ukuze uzoba ukuqaphela yonke impumelelo yabo. Tabata System - yindlela enhle hhayi kuphela ukuqeda amasentimitha ngokweqile okhalweni, kodwa futhi nempilo. Uma sihlanganise umsebenzi nokudla ngendlela efanele, khona-ke umphumela angeke alinde isikhathi eside, futhi ngaphakathi 3-4 amasonto uyojabulela amafomu akho amasha esibukweni.
Izimo
Ngaphambi kokuba uqale ukwenza Tabata ohlelweni, kufanele wazi nabo bonke Izimo. Ngokuyinhloko-ke Kuhle kokusho ukuthi uma ucabanga isibalo sabantu abaphethwe isifo senhliziyo noma unenkinga nge uhlelo vestibular, ngaphambi kokuqala noma imuphi umsebenzi kungcono ukuya kudokotela. Futhi, uma ungakaze kwadingeka abhekane nalawo imisebenzi ngokomzimba ezifanayo nalezo uhlelo inikeza Tabata ke udinga ngesonto ngaphambi amakilasi umkhuba yokwenza umzimba ekuseni, lapho umthwalo ngisho kuthinte imisipha.