Ezemidlalo UkufanelekaKwesisindo

Tabata: ukubuyekezwa kanye Imiphumela

Ekufuneni ifomu ephelele emzimbeni owakhileyo yesimanje kwezindawo zasemadolobheni ngifuna indlela elula kakhulu ukuze ngivuselele evilaphayo yayo kusukela imisipha sokungasebenzi eside, bavuselele umdlandla edolobheni avimbekile kalula bazogcwalisa igazi nomoya-mpilo.

Umusha ku-owaziwa ubudala: Tabata uncoma

Kanjani ukhathele silwe ngokweqile isisindo ukugijima futhi kube lukhuni kwemithetho yokudla! Lokhu kungase ayohewula ngokuphelelwa yithemba, amakhulu ezinkulungwane neligwadulekile nokuswela ezingenalusizo. Kodwa nakhu senziwa sipho esisha - Tabata, ukubuyekezwa wagcwala ngokomzimba ukuqeqeshwa inthanethi. Nokho, abasha waphenduka ngempela ukushintshashintsha eside kwaziwa inqubo, okuyinto esetshenziswa ompetha ifomu yokutakula okusheshayo - isikhawu.

Ingqikithi ukuqeqeshwa isikhawu ukuthi ngesikhathi esifushane ukwenza aphosekile nokukodwa umsebenzi cishe ngokushesha ngokwenza nje umoya ezimbalwa, ukuya ezayo. Omunye isikhawu - sinyathelo esisodwa ngejubane ezinhle futhi ukuphumula iDemo. Khona-ke olandelayo, nokunye kuze kube sekupheleni Amazing. Zonke amakilasi yakhiwa inhlanganisela umzimba adingwa yimisipha ezihlukeneko zomzimba.

Ukuqeqeshwa okunjalo futhi imele Tabata. Izibuyekezo ngobuciko ukubonisa kwayo ezikhulayo. Yasungulwa ngo-90s ngumqeqeshi Japanese futhi udokotela Izumi Tabata, uhlelo ngokushesha baqashelwa ochwepheshe, futhi wathola nabalandeli imvelo amateur.

Indlela ashise amanoni izinqolobane futhi alondoloze kwemisipha

It kuvela ukuthi kumaminithi 4 - nokuthi singakanani isikhathi kuthatha wonke ukuqeqeshwa uhlelo Tabata - ungaqalisa a rate umzimba, lapho kuthatha imizuzu okungenani 45 ka-aerobics evamile okukhulu. Amafutha e olunzulu imodi aerobic zishiswa njengoba izinkuni esitofwini, futhi "umlilo" siyagcinwa umzimba amahora abaningi noma ngisho izinsuku emva umsebenzi. Uma lokhu mass imisipha luyaqina futhi ikhula ngezithukuthuku amandla, ukucindezeleka anaerobic, okungukuthi imisipha kukhona abathengi eyinhloko kilojoule. Yingakho-ke ngempumelelo burns amafutha emadepho Tabata: Izibuyekezo ukhulume ngokuwina isisindo elahlekile ngemva kweminyaka imizamo ezingenalusizo.

Uma unesizungu ekudleni: Tabata usizo ukuze ubhekane ngokuphumelelayo nalesi isisindo

Ukulwela ukukhipha ubuhle nempilo akudingi nje kuphela intando kodwa isikhathi. Into ayitholakali ukudideka emigwaqweni bephonsa izakhamuzi. Phakathi naleso sikhathi, ngamakhilogremu extra ezikhulayo, futhi yokudla kungasizi, kodwa futhi libuhlungu: kubangelwa ukucindezeleka kanye nokukhuluphala ngokweqile olwengeziwe. Akumangalisi ukuthi wrestlers kukhona esilindele ukhuluphele Tabata system for kwesisindo: Izibuyekezo abalandeli eziningi kanye abayithandayo, ngubani njalo ekuseni, igcwele umdlandla njengoba ubukele izikali noma ngomhawu yokulinganisa okhalweni okhalweni, ekhuthaza zifiki.

Practitioners ukuphikisa nokuphoqelela ukufakazela nangesibonelo ukuthi kungenzeka ukunciphisa umzimba ngokushesha futhi unomphela uma ngokuqinile ukufeza umzimba ezilula imithetho. Enye edonsela abalandeli izincomo udokotela Japanese: kuba isikhathi esifushane, lesi simiso Tabata. Izimpendulo ezivela kulabo ozazisa ngokukhethekile isikhathi ubufakazi. 4 amaminithi esimisweni sakhe kungatholakala ngisho nomuntu omatasa kakhulu, kungakhathaliseki ukulayishwa noma ohlupha umama osemusha umatasa kakhulu ehhovisi isisebenzi.

Uyini umthetho olandelwayo Tabata

ukuqeqeshwa isikhawu, ozobakhona 4 amaminithi kuphela - akunjalo iphupho izinkinga ezingapheli owakhileyo umatasa: imizuzu embalwa usuku njalo shape. Labo abakholelwa ukuthi singakufinyelela imiphumela esifushane kangaka kakhulu isikhathi izindleko kufanele ufunde ngokucophelela imicabango yabantu odokotela - abalandeli Tabata uhlelo: ukubuyekezwa kanye imiphumela esiveza lukhulu. Nazo zimemezela futhi esibonisa indlela abantu bahileleka ku inqubo Japanese futhi lokho izimpumelelo zabo. Uma ekuqaleni kwalamatleyimi engabazekayo ke kamuva, ngesikhathi komngane oseduze nenqubo ayanyamalala ngokuphelele.

Iqembu ochwepheshe beqondiswa Uprofesa Japanese wenze izibalo ngokucophelela futhi ithuthukiswe iziqondiso eziningiliziwe nodokotela. Into esemqoka - ukuzilandela ngokuqinile, kodwa ngaphandle frills. Isikhawu ukuqeqeshwa olandelwayo Tabata - lokhu alternation ukunyakaza nomkhawulo umfutho esikhuluma phefu kufushane kakhulu. udokotela Japanese futhi umqeqeshi ephikelela ekuhambisaneni izigaba umsebenzi nokungcebeleka nge isitophuwashi: yesibili eyodwa ngaphezulu noma ngaphansi!

Okuyisibonelo ukuqeqeshwa mode

Izifundo mayelana olandelwayo Tabata kuthatha imizuzu 4 kuphela ngosuku, izikhathi 3-4 ngesonto, okuningi noma okuncane - wonke umuntu ezizwa ngamunye. Kuba sengathi ukunyakaza elivezwa voltage esiphezulu. Enye imfundamakhwela ezifundweni ngomzuzu kubonakale ukuthi amabutho siyingcuba futhi akunakwenzeka ukuba siqhubeke. Ekupheleni uchungechunge bemisipha evutha ukuzwa, ngezinye izikhathi ukucindezeleka akubekezeleleki. Kodwa ungesabi, njengoba amandla eziphakeme ngesikhathi umsebenzi futhi yakhelwe ukubandakanywa zonke izinqolobane.

4 amaminithi ihlukaniswe 8 kwezikhawu amasekhondi angu-30, phakathi kwesikhathi lapho umsebenzi kwenziwa omunye - Tabata uhlelo ngakho-ke sidinga. Izibuyekezo odokotela kakhulu belulekwa banamathele ngokuqinile isikhathi sokuphumula: 20 wesibili, 10 - ukuphumula. Azisekho futhi akukho ngaphansi! Inani eliphezulu iyadingeka ukuze kukwazi ukunyakaza ngendlela e esiphezulu kungenzeka ukuphindaphinda imvamisa phakathi kwalabo imizuzwana 20, olandelayo 10 kudingeka umoya nokulungisa umzabalazo esilandelayo.

Yini umzimba afakiwe isethi Tabata

Empeleni ayikho into udokotela omusha Japanese ayinikezi. Bonisa e eziyinkimbinkimbi ngomzuzu-4 ukuqeqeshwa isikhawu kungafaka noma yimaphi ajwayelekile ezivela kwezinye izinhlelo ukusebenzisa aerobic kanye anaerobic. Uma umuntu uba nabangane isikhathi eside umsebenzi, kwakuyomane abiza ukushintsha izindlela zokufundisa futhi abonise ungakhetha ngokubona kwayo. Enye into usaqala. Man, siqala umzimba, kungcono ukuqala ukunyakaza kakhulu elula. Izibonelo lesi sipho Tabata izakhiwo, okuyinto isiqala ukushiya ukubuyekezwa, kuhlanganise abafisa ukunciphisa umzimba ngokushesha futhi unomphela.

Practitioners ukuncoma umzimba kungenzeka umuntu Tabata eziyinkimbinkimbi:

  • Squat: eqa, imilenze ukukhululwa, phakamisa kwedolo, ephansi umlenze uthayi-emuva plies ngenkathi ephakamisa dumbbells;
  • ezimazombe isidumbu isikhundla ukwesekwa ku izandla nasezinzwanini, kusukela isikhundla lisalele;
  • ukugijima endaweni, jumping;
  • ups - ngamadolo ngokugcwele noma;
  • ukuzivocavoca ibhayisikili;
  • ezizamazamisa cindezela bese ezinye izinhlobo ukunyakaza ukuzivocavoca bendabuko.

Into eyinhloko ukubenza ngokushesha okukhulu futhi at zigcwele.

Indlela umsebenzi okuningi kuhlanganisa iqoqo Tabata

Esikhathini eyinkimbinkimbi ekusebenziseni 8 imizuzu 4. Yini okufanele lezi umzimba? ezahlukeneyo ezahlukene eziyinkimbinkimbi. Ungathatha ukunyakaza eyodwa kuphela bese uphinda konke Slots 8. Le modi kufanelekile Wabasaqalayo abaye akukafiki ifomu ngokomzimba ukuthobela umfutho high.

Kanjani ukuqala ekulweni isisindo okweqile ohlelweni Tabata? Jima kwesisindo (izibuyekezo uqinisekise lesi) efanelekayo kulabo abangenzanga umshado. abantu Ukungawuvivinyi umzimba futhi nakakhulu nge isisindo okweqile kunzima ukulungisa iminyakazo ezahlukene. Omunye lizilolonga awaphathele elinye iqembu imisipha, futhi okulandelayo ukusebenza kwenye. Ngakho kancane kancane kufakwe Imodi kuzo zonke izicubu, usuku nosuku.

indlela, ngokungafani nezinye izinhlobo ukuqeqeshwa

Labo ababamukele indlela Tabata, ukubuyekezwa basikisela ukuthi kubalulekile ukubhekana nsuku zonke, kungcono in usuku noma izinsuku ezimbili. Konke kuncike isimo sempilo kanye nokuqeqeshwa komuntu. Kodwa umsebenzi kungenziwa nhlobonhlobo.

uzilungiselele Okuningi, kodwa namanje engaqinile ngokwanele, abasebenzisi angenza ezimbili izinhlobo izivivinyo, ngamunye ngemizuzwana engu-20, ukuphinda nabo zibe elandelayo. Ngakho, ezine, imizuzu emibili, 4 ziyaphumelela amaqembu amabili kwemisipha.

I eziphambili kakhulu bengaqamba eziyinkimbinkimbi umzimba 8 ezahlukene. Kuyinto eliyinkimbinkimbi kakhulu futhi kunzima ukwenza uhlobo ukuqeqeshwa: 4 amaminithi kuyadingeka kuzo zonke kwemisipha emikhulu.

Gcizelela umthwalo ikani ekuphathweni iminyakazo ezinesisindo, ezifana dumbbells, itheyiphu nokunwebeka. La makilasi Site kuphela abasubathi abangochwepheshe. Ngokuvamile, kwelinye iDemo lizilolonga umzimba okukhulu aerobic kanye anaerobic umthwalo kanyekanye, okudinga umzamo Herculean futhi ezingeni lelisetulu ukukhuthazela.

umzimba Okungase kube eziyinkimbinkimbi ngabanye

Kulabo kuphela ekuqaleni ukuze balukhulume kahle Tabata indlela, impendulo imiphumela, izithombe namavidiyo kuyoba usizo methodical. Kufanele ufunde ngokucophelela awusizo abaqeqeshi abanolwazi noma nayizimfundamakhwela ongumakadebona, watch video izifundo ukuze ufunde indlela elula.

Ngokwesibonelo, e ngesonto lokuqala umsebenzi angaqoqwa kanje:

  • owokuqala 20 imizuzwana - egijima endaweni ephakamisa izandla phezulu, amasekhondi angu-10 lonke, kulandela 20 - poluprisedaniya futhi ekushayweni imilenze phambili ngesikhathi eqondisa. Ukuphumula. Phinda ukulandelana 4 izikhathi ezingaphezu.
  • Usuku ukwenza neminye imicikilisho ezimbili mode efanayo: oguqile, izandla zakhe uthinte phansi, qondisani nge gxuma, izandla bebabetselwa; ancike izandla nasezinzwanini, parallel umzimba ukuba phansi, ujike zokudonsa imilenze phansi, eguqa ngesikhathi edolweni, kokufinyelela ehlombe.
  • Ngosuku lwesithathu lomhlangano ngesonto: i ezimfushane kanye edolweni lift, reverse push-ups: lisithekile, osizweni izingalo ukwesekwa at the ezingemuva.

Uma ulandela izidingo methodological Tabata, impendulo Imiphumela iqinisa idolo kakhulu: amanoni kuqala ncibilika kanye sibalo - ukuthola amafomu amasha.

Ubani liyakwazi ohlelweni Tabata

Labo uqala ukuzwa indlela ukuba abe nesithakazelo ukuthi ungakwazi ukubhekana uhlelo abangaqeqeshiwe, uma kakade elahlekile noma yimaphi amakhono. Ungakwazi ngokuqinisekile uyothola isitatimende ukuthi noma yimuphi umuntu, ngisho ongaqeqeshiwe, ungakwazi ngokushesha uqale imatasa, kodwa wayeyazi kahle indlela Tabata Izibuyekezo ukunikeza izibikezelo baqaphe futhi iphakamise ukuthi ungashayeli amahhashi.

Eqinisweni, kukhona Izimo. Phela, abantu abafani neze e ubudala noma impilo yabo, kanye nesimo nesimilo sengane. Yini evumelana ngayinye, nalezi ezinye is contraindicated. Labo abenza Tabata neminye, izibuyekezo ezihlukahlukene amahlamvu. Kunemibono ukuthi kufanele uqale kancane kancane, hhayi ngokuphazima kweso siphishekele imiphumela, kungenjalo ungakwazi overdo it futhi uthole ubuhlungu, noma okubi nakakhulu, ngemuva kokuhlaselwa yisifo senhliziyo.

Umthetho wokuqala - singazilimazi

Akufanele sibakhohlwe ukuthi olandelwayo Tabata yakhelwe abantu abayimiqemane, kokuba ukuqeqeshwa umzimba. Abantu abagulayo kungavunyelwe ngokucacile ukuzibandakanya ngaphandle kokugunyazwa nokulawula wezokwelapha. Umfutho ophakeme wegazi, ukukhumuzeka kwamathambo, izinkinga zenhliziyo - lezi nezinye izifo ezidinga ezinye izinhlobo umzimba, Tabata akuyona ngabo.

Amasekhondi 20, yonke into eyenziwa umuntu has ukunikeza bonke engcono esiphezulu, umkhawulo, okusho ukuthi inhliziyo per unit isikhathi ukusebenza imithwalo esindayo kakhulu, enjengamakhiwane umsubathi. Uma umzimba akuyona isilungele waba ukwanda okukhulu kwezincwadi amandla, ayikwazi ukumelana. Abafundisi ababonisa Tabata umsebenzi, ucabangela impendulo yomsebenzisi ngokucophelela ukuphendula konke ukungabaza futhi uchaze izinzuzo kanye nobungozi ukuqeqeshwa ephezulu umfutho.

Indlela sokulungiselela ukuqeqeshwa okunzulu indlela Tabata

Akufanele alingwe umphumela okusheshayo ukuqeqeshwa, okuyinto ngeke bathathe isikhathi eside. Uma umuntu detrenirovan, kodwa abe esebekwa inempilo enhle, nokho Kunconywa ukuba kudlule isikhathi wokulungiselela, accustom umzimba ezihambayo nezinhliziyo - ukusebenza umthwalo anda, kanye ukuqinisa imisipha. Ngenxa yale njongo, iyiphi ukuzivocavoca efanelekayo okujula ongaphakeme naphakathi: ekuseni umsebenzi, uhamba nge ukwenyuka kancane tempo,-sit-ups, ukusunduza-ups amandla. Kwakungenxa nje ngenyanga noma ezintathu, ungaqala abaqhuba ohlelweni Tabata.

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