Ukuzivocavoca kweTabate elincinci

Ukuzivocavoca kweTabate sekusetshenziswe isikhathi eside futhi ngempumelelo. Ngenxa yalezi zenzo eziwusizo, awukwazi nje ukulahlekelwa yi-4-8 kilograms eyengeziwe ngenyanga eyodwa kuphela, kodwa futhi uzinikeze ukulahlekelwa isisindo esikhathini esizayo futhi ngesikhathi esifanayo uthole imikhuba emihle.

Okuyisisekelo sendlela yeTabata

I-protocol ye-Tabata iyinhlangano yokuqeqeshwa kwesikhashana esebenza kahle kakhulu. Ukuqeqesha kufanele kwenziwe ngokunamathela kumaphethini athile: umsebenzi uyenziwa imizuzwana engu-20, bese udinga ukuphumula imizuzwana engu-10. Umjikelezo wokuzivocavoca uphindwa izikhathi ezingu-8, okwenza umphumela uthathe imizuzu emine kuphela.

Ekuboneni kokuqala kulula ukusekela isenzo se-Tabat, ukuvivinya umzimba kudlule imizuzu engu-4 kuphela. Kodwa empeleni, kule nkathi encane, kufanele wenze konke okusemandleni akho futhi ngesikhathi esifanayo akufanele uphule ubuciko bokusebenza. Futhi ukuze ulahlekelwe isisindo ohlelweni lwe-Tabata, udinga ukuzivocavoca ngokoqobo emkhawulweni wamakhono akho.

I-Tabata: ukuvivinya umzimba kokulahlekelwa kwesisindo, ukuphikisana

Abaningi bayayinaki leli phuzu elibalulekile, kodwa kubalulekile ukukhumbula ukuthi akubona bonke abafanele ukuqeqesha okunjalo okukhulu. Ukuzivocavoca kunqatshelwe kulabo abanezinkinga zesistimu zenhliziyo kanye nenhliziyo. Ngakho-ke, kungcono ukuhlola impilo yakho ku-cardiologist ngaphambi kokuqala ukuzivocavoca, ngoba izifo zenhliziyo eziningi zingaqhubeka ngaphandle kwezimpawu ezibonakalayo.

Isici sesistimu yeTabata

Ukusebenzisa i-Tabate kufanele kwenziwe ngomzamo omkhulu, lokhu kuyisici esiyinhloko seprotocol. Kulolu qeqesho, umphumela awutholakali ngokuchitha isikhathi samakilasi, kodwa ngenxa yenani nokuqina kwawo. Ngendlela ngayinye, kumele ube nesikhathi sokwenza inani eliphezulu lokuzivocavoca.

Uma ukhetha ukuvivinya i-Tabata, kubalulekile ukucabangela iqiniso lokuthi imisipha eminingi kanye ne-muscle fibers ngangokunokwenzeka kufanele ibandakanyeke ekusebenzeni kwayo. Futhi, khumbula ukuthi inani lokuphindaphinda akumele lidlule ngaphezulu kweshumi.

Izibonelo zokuzivocavoca

Ukuze uqeqeshe ohlelweni lweTabata ungasebenzisa umsebenzi "Burpy" nge-push-up. Samukela isikhundla sokuma futhi ngokushesha "siwela" esimweni esifanelekile, sinyuka, sukuma, sigijimela phezulu futhi ngesikhathi esisodwa uphaqa ikhanda entendeni yesandla sakho.

Ukusetshenziswa okulandelayo kweTabate kubizwa ngokuthi "iHhafu-bhuloho nomlenze ophakanyisiwe". Sasilala phansi, siguqa ngamadolo, izinyawo ziphumula phansi, izandla zihamba emzimbeni. Khona-ke siphakamisa emuva nangeminyango, sibambe umlenze owodwa phezulu - sibuyela esimweni sokuqala. Khona-ke isenzo esifanayo emlenzeni wesibili. Sinezinye izinyawo eziphakanyisiwe. Khumbula ukuthi amahlombe kufanele amile - agxiliwe phansi.

Uma usuzwa amandla okuqhubeka nokuqeqeshwa ngemuva kokusebenza, ngokushesha wengeze imijikelezo emisha. Phakathi kwemijikelezo emizuzu emine, ungakhohlwa ukuthatha ikhefu ngomzuzu owodwa. Futhi okubaluleke kakhulu, khumbula ukuthi ukuqeqeshwa kufanele kube nzima - ngaphandle kwalokho ngeke ukwazi ukufeza umphumela oyifunayo.

Kumele uqaphele ukuthi amakilasi ohlelweni lweTabata akusizi nje ukunciphisa usayizi wakho, kodwa futhi ukuphambanisa imisipha yakho. Ngaphezu kwalokho, uzoba oqinile futhi ngakho-ke uzokujwayela ukwenza umsebenzi omzimba ojulile oyowulahlekelwa wona.