Tabata Protocol: ubonisa kwabasaqalayo

Xa core ngoqeqesho Tabata olandelwayo njengomthwalo onzima imizuzu-4 kunye nokubandakanyeka onke amaqela kwezihlunu. Le ndlela yimpumelelo njengokuba amandla yoqeqesho ejimini kwaye inceda ngokukhawuleza ukunciphisa umzimba ekhaya.

Ngokungqongqo egcina ngamathuba kwangaphambili (imizuzwana 20 Kuba eyeyomzimba kunye ezilandelayo imizuzwana 10 ukuphumla), nkqu labaqalayo master protocol Tabata. Guest iingcali ukuqinisekisa ukusebenza ephakamileyo, uqeqesho ubonisa iimbaleki indlela ngobuchule kunye abaqalayo ebaleni qete.

Japanese uGqr Izumi Tabata, abasungula le protocol, ngenxa yokuba ulingo lonyango kwangqina ukuba imizuzu emi-4 zoqeqesho lokuphumla kuzisa iziphumo ezibambekayo sele emva iiseshoni wesibini nowesithathu.

Benefits Tabata protocol

• Bongeka: Kum akufuneki zekhefu emva iiseshoni 2-3.
• Ukufumaneka: ngokuba akukho simulators uqeqesho olukhethekileyo.
• ukonga Ixesha: Uqeqesho zinokuhlala nje imizuzu 4, ka-3 ngeveki.
• ukusebenza Anti-cellulite: ngethuba loqeqesho umzimba uba uqhuba, ibala uyaphuculwa.
• ngcono umzimba.

Izimo for umsebenzi

Tabata ukuzilolonga protocol elula, kodwa kukho ezinye iintsilelo. Ekubeni umthwalo onzima, yaye isiphumo kungenxa yokunyusa iinkqubo pathways, kuquka kwegazi, kukho Izimo engqesho. akucetyiswa ukuba izifo okanye iimeko oku kulandelayo:

1. ukusilela Heart.
2. Yamafutha.
3. Ukophulwa kwisixhobo vestibular.
4. uxinzelelo lwegazi oluphezulu.
5. izifo lomqolo.
6. Ukukhulelwa.

Akukho Izimo ayikho lokugqibela, emva kokubonisana kunye imvume ugqirha uyakwazi baqale ukwenza i Tabata protocol. Izimvo leengcali kwimfundo ngokwasemzimbeni kunye fitness intetho malunga Tabata bujolise kuphela midlalo, zilungiselelwe kakuhle ngokwasemzimbeni. Noko ke, wabaqalayo nako ukujongana nale protocol, ngokulungelanisa imeko-umthwalo ngobume bempilo.

Tabata Protocol: ubonisa kwabasaqalayo nemigaqo yawo

Njengoko uqeqesho lekhefu ungaphinda Tabata protocol asi-8 iiseti, nganye kuzo ihlala imizuzwana 30. imizuzwana 20 - Spirit (umsebenzi), 10 imizuzwana - ukuphumla.

Ngaphandle kwento yokuba kakuhle eli umthambo ilula kakhulu, kukho imigaqo ongabhalwanga, ngaphandle apho intsebenzo ukuze kwanciphisa kabi. izimiso Tabata:

• Musani ukudla iiyure 1.5 phambi umthambo.
• Phambi iklasi ukubamba Amazing ebandakanya olulandelenayo ezilula.
• Yonke imisebenzi kufuneka kube lula kakhulu, ngoko ke ukuba wenziwe ngokukhawuleza kwaye izihlandlo eziliqela ebudeni esabiwe imizuzwana 20.
• Iiklasi akufunekile ukuba zibe ka-3 ngeveki, kodwa hayi ngaphezulu.
• Ukusezela impumlo, niwukhuphe umlomo.
• enze ngokuchanekileyo i Tabata protocol. I-timer uzakubala ngexesha elifanelekileyo.
• Kuba ubunzima rapid calories ilahleko count ziphele. Ukuthathwa Daily ukunciphisa umzimba ayidluli 2000 calories.

Tabata Protocol: Amazing

umthambo Ukolula kuya kunceda ukulungiselela umzimba ukulayisha nokunciphisa iziphumo ebezingalindelekanga ukuba lo mfundi mbaleki. Ubude ashushu-up imizuzu emi-5. Uluhlu loqheliso ebanzi ngokwaneleyo, kubalulekile ukuba senze ukhetho ngokungqinelana imfundo ngokwasemzimbeni kunye nezempilo. umthambo Basic ukuxoxa:

• Ukutsibela. Ngaba ukubeka unyawo omnye phambili, nayama khona, emthonjeni izihlandlo eziliqela, ngoko ukutshintsha imilenze.
• Squats. Isithende ayikho kude emgangathweni, amadolo zijonge phambili, xa izandla ziya etsala phambili, kunye nokonyuka kwindawo yokuqala kuphuma ngesandla.
• bend Side, phambili, ngasemva. Yenza amaxesha ezingama-20.

umthambo Ukukhetha uqeqesho olusisiseko kwi-Tabata protocol

imingcele ukhetho loqheliso ngexesha loqeqesho protocol Tabata na, sonke ngabanye. Ukuze uqonde ukuba kukhetha ndikwenzileyo ngokuchanekileyo, oko kuya kunceda umgaqo ilandelayo: Ukuba une ixesha ukwenza umthambo izihlandlo 8 esabiwe imizuzwana-20, ngoko ke isakhiwo esikhethwe ngokuchanekileyo. Kwinqanaba ephambili emininzi yoqeqesho ukunyusa isantya imithambo okanye ukunyusa inani iindlela. imithambo ezinzima zingatshintshwa iqela, indawo ezintsonkothileyo ngakumbi.

Eyona olubonisa impumelelo uqeqesho olwenziwa - ekupheleni kufuneka ukuba ukudinwa. Noko ke, kule isanda akayi kuba nenzondelelo. Ukuba ngexesha umthambo uziva mnandi, kufuneka uyeke kwaye uphumle, kungenjalo kukho umngcipheko ukuzithwalisa imithwalo umzimba nokwenza iingxaki zempilo.

Bonisani for Beginners

Inkqubo yoqeqesho Tabata (Tabata protocol) imithambo kwabasaqalayo unikela oku kulandelayo:

1. Push-ups. Xa lokuqala ukuphunyezwa yi ethangeni kuvumelekile kamva izakwenziwa imilenze tye.
2. Squats. Ukuze ube nexesha ukwenza milembelele ezimbalwa squats kufuneka wenziwe ngokukhawuleza. Ukwenza oku iinyawo zakhe kwinqanaba isinqe, amadolo xa ndichopha ifomu a esinekona sasekunene, iingalo wazolula phambili.
3. Press. Xa mgangatho yaphulwa kuphela imilenze likhaba ke bagoba kwi amadolo kunye wavuswa.
4. Ukutsibela. I-engile emadolweni degrees 90, ugxininiso jiko kwenye imilenze.
5. Esineendidi. Ukongeza, kuyimfuneko ukuba isitulo, wema emva kuye, iingalo ezinqinileyo. Kugoba iingalo zenu, ngoxa agobe ngokunxuseneyo omnye komnye.
6. Ezinqeni. Umzimba licinezelwe emgangathweni, iingalo emacaleni enu. Imilenze bazimisele emadolweni kwaye zenza i engile degrees 90. Ezinqeni, phakamisa yaye uhle uye esandeni.
7. Yomqolo. Kwindawo uvaleke, kude phantsi izandla neenyawo ukuze ukucinezwelwa phantsi ushiya kuphela isisu.

Emva kokuba ukuzilolonga, qiniseka ukubamba koqiniso awukwazi tu ukuyeka umsebenzi. Phakathi imizuzu emibini kufuneka ukuba uye ngokukhawuleza, kunciphisa isantya. Ngaloo ndlela ke ukubuyisela isingqisho intliziyo, imifino amathontsi izinga ukuya kumanqanaba yesiqhelo.

ukulawula ixesha

Ekubeni umthambo lekhefu yaye ifuna ukubambelela ngokungqongqo amaxesha, ngoko ke uqeqesho (Tabata protocol) timer kukho unxibelelwano. It zingathengwa njengeyunithi eyodwa kwivenkile yeempahla zemidlalo okanye umyalelo store intanethi online.

Unako kwakhona download timer online uze uyifake kwi computer yakho okanye kwi laptop yakho. Kuba weselula, a timer ifumaneka Google umdlalo kunye Apple Store.

Tabata Protocol for wabaqalayo asi-8 Iiseti imizuzwana 20 lokubaleka kunye imizuzwana 10 ukuphumla. Njengomgaqo, kuzo zonke izibambi ixesha elaneleyo ukuze amise ngamathuba amabini (lokubaleka kwaye uphumle) kunye nenani iiseti (rounds). Ngoku nqakraza ngokulula ku "Qala" kwaye uqale uqeqesho.

Ukugcina mood entle ngexesha loqeqesho kunye nokudalwa izizathu izibambi ezininzi zixhotyiswe nge eyakhelwe-ngaphakathi umdlali umsindo lokudlala basindiswe.