Yasungulwa emva phakathi kwiminyaka yoo-1990 eJapan, ugqirha ogama Izumi Tabata kunye ogama lakhe behlonipha yakhe, inkqubo Tabata namhlanje - yenye yezona ndlela ithandwa kakhulu futhi ngempumelelo ukuba balahle ngamanqatha. Ngoko ke yintoni imfihlelo yale nkqubo omangalisayo?
buhle
Ngelishwa, indoda mihla akukho xesha kude ukwenza imithambo kusasa, singasathethi ke iiklasi eziphakamileyo-grade ku ejimini. Kwaye yintoni? Ngapha koko, umthambo kuyimfuneko imizimba yethu ukuba babe sempilweni kwaye esebenzayo, ngendlela efanayo njengoko ukutya okanye ukulala. Ingakumbi nzima kubantu abanengxaki utyebile. Ukwenzela ukugcina umzimba usempilweni, kufuneka kuqala ifakwe ikwimo efanelekileyo. Kungenxa yezi meko kunye nenkqubo Tabata wadala, ngenxa yokuba, ngokwenza oko, uya kuchitha imizuzu-4 kuphela ngemini. Kubonakala, imizuzu-4 kuphela, kodwa ke umongo ayikho ngexesha yoqeqesho, kunye nesakhiwo sayo. Umgaqo ephambili yenkqubo - lokuphumla umthwalo eziquka olunzulu abenza umthambo enye imizuzwana 20, kulandele luphumlo lemizuzu engama-10 uze uphinde le ngokulandelelana. imizuzu nje 4 ufumana 8 iiseti. Kunzima kakhulu ukuqala, kodwa musa izakunikezela kwaye ulahle, kuba ilahleko ubunzima ngqo akwenzeki ngexesha umthambo, yaye emva, ngoko ke iziphumo zokuqala kufuneka asebenzise iiveki ubuncinane 1-2. Uphononongo lubonise ukuba ukusebenza ongama fat elivuthayo kubantu abaqhuba esebenzisa inkqubo Tabata ngokuphindwe 9 ngaphezulu kwe yokuba abantu nje ndiya nakwiziko lokuzilolonga. Ukongeza, emva kweeveki ezi-4 lokuqeqesha izihlunu zakho eza ithoni, kunye nokwanda nonyamezelo.
Ubonisa nezixhobo
Yonke imisebenzi lwenziwa kunye ubunzima bayo kwaye musa ukuba naziphi na izixhobo ezongezelelweyo. Ezi ziquka: tyhala-ups, cinezela ujingi, ukuhlamba, ukukhaba iinyawo zabo kunye nabanye. Ngexesha ukuzilolonga, uya kufuneka itawuli ukosula umbilo, ukusebenzisa emethini ukulungiselela intuthuzelo lula kunye Tabata-timer ukuphawula ixesha lokuzilolonga kunye nolonwabo. Lungisa intwana iphepha nosiba ukuze babhale phantsi iziphumo, ngoko ube uza uyazi yonke impumelelo yabo. Tabata System - yindlela enkulu kuphela ukulahla ngeesentimitha eziyi-excess esinqeni, kodwa obusempilweni. Ukuba sidibanisa umzimba ngokutya ukutya okusempilweni, ngoko ke umphumo akayi alinde ixesha elide, kwaye kwisithuba seeveki 3-4 uya kunandipha iifomu zakho ezintsha esipilini.
Izimo
Phambi kokuba uqale ukwenza Tabata kwinkqubo, ufanele wazi zonke Izimo. Kuqala kufanelekile ukuba sikhankanye ukuba ucinga ukuba inani labantu abanengxaki nesifo sentliziyo okanye ingxaki nenkqubo vestibular, ngaphambi kokuba nayiphi na umthambo Kulungile ukuya kwagqirha. Kwakhona, ukuba andizange kwafuneka ukujongana yomzimba ezifanayo nezo le nkqubo inika Tabata, ngoko ufuna kwiveki phambi iiklasi ukufumana Ndiqhelile yokwenza umthambo kusasa, xa umthwalo ayikho kangako kuchaphazela izihlunu.