Tabata system ukunciphisa umzimba: iyangqinelana namandla ngexesha elifutshane

Izinga ekuphumezeni iziphumo ezinqwenelekayo kwezemidlalo mihla bekusoloko kuqala elide. Ngenxa yokuba njingalwazi evela kwi University of Tokyo Izumi Tabata liphuhlise indlela ezintsha zoqeqesho, esakhiwa ngo alternating amaxesha komthwalo ekumgangatho ophezulu (imizuzwana 20) kunye nabanye (imizuzwana 10). Bonke bayamenywa ukuba enze babanjwe, nto leyo ngokuhamba kwexesha iza kuthatha imizuzu-4 kuphela, kodwa ke inani calories utshiswe, ngokuqhelekileyo ulahlekelwa imizuzu engama-20 ukuhamba kubethwa ngumoya.

Ukukhawulezisa emzimbeni izihlandlo ezili-15 - a inzuzo enkulu, nto leyo enika inkqubo Tabata ukunciphisa umzimba. Nge umthambo rhoqo, umzimba wayethimb iimeko ezintsha umsebenzi. ukunyuka umzimba izinga nokuba nokuphumla, kwaye umzimba yombhalo ngamanqatha.

inkqubo Tabata kaThixo elwe izidlo kakuhle, kukhokelela ekuncipheni mass kwezihlunu ngenxa yokungabikho calories kunye nezondlo. uqeqesho lokuphumla, ngokuchasene noko, unikeze uphawu ukwandisa izihlunu kunye nepesenti lwabo ngamanqatha. Ngenxa yokuba abantu kukhawuleza slim, ufumana umzimba isiqabu.

Umzimba uneempawu ezimbini:

• amandla aerobic (ukukwazi iiseli ukufunxa ioksijini ukwenza amandla kwideri);
• umbundu anaerobic (isixa ubuninzi amandla akhutshwa ngexesha oksijini yindlala).

Umnqweno kwezi zalathisi zimbini kunceda ukuba babe besempilweni, ngokukhawuleza, aqhumisele ngenqatha, sizohlukana nesifo sentliziyo. Tabata system for ilahleko ubunzima bomthwalo buye kuhlala kakuhle kakhulu, kuba kwiinyanga 2 nje yoqeqesho ukunyuka, la manani-14 ne-28%. Cinga iimpawu zayo.

Tabata system kwabasaqalayo ingabonakala uhlobo enzima zovavanyo emzimbeni. In nje 4-8 imizuzu umthambo, umzimba uya kuvakalelwa njani emva ngekhilomitha ngokobuhlanga. Ngenxa yokuba kuyimfuneko ukwazi imithetho imisebenzi yokwakha:

1. Sebenzisa umthambo ezibandakanya umsipha ezininzi: ebona (ukubaleka endaweni ugxininiso elele), squats, ibhulorho gluteal, tyhala naluphi na uhlobo.
2. Musa ukubandakanya Tabata nokuqeqesha umthambo entsha. Okokuqala kufuneka ukuba bafunde kwaye bazise nokusebenza ifanelekileyo ubuchule, uze ukunyusa isantya.
3. Yongeza yokuthamba dumbbells ubunzima avareji ukuze enze 7-8 kophindo.
4. Musa kakubi ekumgangatho ophezulu uqeqesho lekhefu. Makhwelo ngokwaneleyo ukunika amaxesha 2-3 ngeveki, yaye eziseleyo iintsuku 2-3 kubo ngeveki ukunikela ejimini, ukubaleka okanye ukuqubha.

Nokuba elula kuqeqesho imo lokuphumla kuba nzima ngakumbi ngendlela eyiyo. Ngenxa wabaqalayo a ngokubhengezwa iphedi bakhululeke yoga. inkqubo Tabata ikuvumela ukuba usebenzise phantse nasiphi asana ngenxa umthambo, kodwa zithathwa Hindu atyhale-ups okanye "ekufakeni bomber" kakhulu ngempumelelo. Xa usenza ukulayisha olucothayo ukuya ngasemva, inxalenye yonke phambi umzimba, iingalo namagxa, kwakunye nokuphuculwa bhetyebhetye komzimba. Nangona kunjalo, i olusebenzayo amanqatha ukutshisa buhlangula kanye inkqubo Tabata. Ekunciphiseni asanas alandelayo uvumelane ngokuphelele: isitulo ukuma, igorha ukuma 1 no-2, zonke iintlobo imicu. Kakade ke, phambi kokuba ukuzilolonga ngamnye kufuneka akakhululeki - ukubaleka, atsibatsibe endaweni malunga ezintathu imizuzu ukushushubeza izihlunu.