Ukuzilolonga Tabata - into qete?

"Uqeqesho lezithuba" ngokubanzi kwenziwa ehlabathini lonke. Okunye igama layo - indlela Tabata. Yintoni na? Yintoni phawu wayo? Umqeqeshi weqela isantya skating Japanese Izumi Tabata wayefuna ukuphumeza ukusebenza ezibanzi. Okwenzeka iiwadi, wenza bebone revolution ayinakufunyanwa kwiseshoni yoqeqesho iphumelele enempembelelo enkulu.

Ngenxa yoko izinto ezinjalo aqhumisele ngamanqatha nje kuphela, kodwa iphucula kwegazi, someleza izihlunu kunye kwandisa unyamezelo mbaleki. Le lokufumanisa emehlweni nabani ofuna nemiphumo ebonakalayo. Yintoni eyona yale Amazing enkulu?

A incinane

indlela Tabata yi - into qete? indlela esekelwe epapashwe ngo-1996 kulindixesha Medicine and Science e Sports & voca. UGqirha Tabata kunye neqela izazinzulu ye-Institute of Fitness and Sports e Tokyo, wazisa ubungqina ngeengenelo zoqeqesho lokuphumla. Nokuqeqesha nabadlali kule ndlela, Tabata waphawula ukuba umthamo wabo aerobic landa nge-28%. Ngelo xesha ke landa nge-14% amandla mpilo.

Iziphumo ezincumisayo luyaphucuka iimbaleki abaqeqeshiweyo hayi wabaqalayo. Ngexesha imigqaliselo kunye izifundo ziye zagqiba ukuba umzuzu ezine Tabata ukuzilolonga iyaphucuka aerobic kwaye umthamo anaerobic lingaphezu uqeqesho unyamezelo ngeyure enye. imigqaliselo kakhulu amafutha avuthayo lubonise ukuba abadlali abenza ukuqeqesha kwi Tabata-kwiindawo zokubeka, yalahleka amanqatha amaxesha 9 ngaphezu iqela kuqeqesho elide Cardio.

Enyanisweni, amalinge amaninzi aye abonisa ukuba kanye umthambo aerobic ayikho kakhulu ukuba aqhumisele ngamanqatha kwemfuneko. Kukho isisombululo - oko uqeqesho lekhefu, ku Tabata. Ntoni, kukuzigcina? Uqeqesho lokuphumla - kule alternation kwemithwalo aerobic namandla. A abanye kancinane - kwaye kwakhona start-ukuya umthambo. Elinye igama uqeqesho lokuphumla - setyhula. Isiphumo - ezilahlekileyo ubuncinane 1 kg ubunzima bomzimba ngeveki.

Indlela Tabata

Uphononongo lubonise ukuba Tabata Protocol 20-10 ewalayishayo inkqubo amandla omzimba ngathi akukho wumbi. Oku kuthetha ukuba Uqeqesho luthatha indawo ngesantya imizuzwana 20 ukusebenza, imizuzwana 10 - ukuphumla. Ngexesha njengomthombo wamandla kunye umzimba isebenzisa uqeqesho glycolysis, kunye namachibi kwamafutha. Xa imo iyohluleka kwi esihlunwini aerobic unako ukusebenza kanye 20 imizuzwana, kunye imizuzwana 10 ngokwaneleyo ukuze achache.

Njengoko uqeqesho Tabata isekelwe

Tabata System: imizuzwana 20 zomsebenzi kunye imizuzwana 10 ukuphumla - oku iseti enye into phindwa amaxesha-8, okt 4 imizuzu. na ikhefu umzuzu omnye phakathi iiseti:

1. imizuzwana 20 ukuba benze nge ngobunzulu apho bayakwazi.
2. imizuzwana 10 - ukuphumla. Buyisela umoya ngokupheleleyo kuqhubeka noqeqesho. 8 kufuneka ibe iindlela ezifana (imizuzwana 20 umsebenzi + imizuzwana 10 Ezinye). Kodwa ke kuqala nqanaba iiseti 4-5 ngokwaneleyo.
3. Ukuphumla - 1 umzuzu. Oku kokugqitywa kumjikelo ixesha imizuzu 4.

Xa usebenzisa musa ukubamba umoya wakho. Uphefumla kakhulu, ukuba izihlunu ioksijini ngakumbi, yaye le nkqubo Tabata essence. Ntoni, kukuzigcina? Le ioksijini ngaphezulu unikwa, ezinamanqatha izicwili ngakumbi oxidized kwaye, ngenxa yoko, amandla okungakumbi kukhululwa.

Le ukuzilolonga iqala nge eshushu-up - kwimizuzu eli-10, ekupheleni yoqeqesho koqiniso efunekayo - imizuzu 3-5. Olugunyazisiweyo zolule, lula ukuhamba. I ukusebenzisa embalwa yokuqala ukwenza hayi ngaphezulu kwe imithambo-3. Eyona nto ibalulekileyo - ume imizuzu-4. Ekuhambeni kwexesha, a imijikelo yemizuzu-4 ukongeza. ixesha Uqeqesho kungancitshiswa ukuya kwengama-30. Le ukuzilolonga isebenzayo ka-3 ngeveki.

Iimpawu ze indlela

• A uqeqesho elifutshane ixesha.
• Akudingi izixhobo ezizodwa. Uqheliso lomsebenzi lwenziwa kunye ubunzima bayo.
• Tabata protocol ilungele ukuba uqeqesho "ningatyhafi" izihlunu, oko kukuthi, ukuba naziphi na izihlunu basabela kakuhle ukuba baziqhelanise, ngalo ndlela, baya kuqalisa ukusebenza.
• Nayiphi na imisebenzi ebandakanya ngexesha kwiseshoni yoqeqesho kwi-50% of izihlunu ukuphuhlisa kakuhle amandla abo amandla. Ukongeza, le umthwalo omhle wokuphefumla kunye neenkqubo sentliziyo.
• Ekumgangatho ophezulu umthwalo okuphumla ukuba umzimba ukusebenzisa amandla kangangoko kunokwenzeka.

Izimo

Tabata indlela ukuzilolonga ilinganiselwe ngenxa amandla eliphezulu. Le ndlela contraindicated abo baye:

• izifo sentliziyo yegazi;
• iingxaki yenkqubo musculoskeletal;
• uphuhliso engafanelekanga ngokwenkangeleko.

Phambi kokuba uqale uqeqesho kwi indlela Tabata, qiniseka ukuba awunayo iingxaki ubunzima kunye nempilo kwemfuneko. Le nkqubo iyasebenza, kodwa umthwalo. Dibana nogqirha wakho.

Uqheliso lomsebenzi uqeqesho

Yintoni asebenzisa ngayo ifanelekile? Kunokuba bahlale-ups bayiqhube-ups, ibhayikhi, ibhayisekile, ukutsala-ups kunye exhumaxhuma, Ukuskiya, Burpee kunye ukutsiba ngentambo. Ukuzilolonga kuba nantoni na, kuyimfuneko ukuba balandele imithetho embalwa:

• kufuneka zibandakanya ubuncinane i-50% ye izihlunu;
• Kufuneka ibe lula, kuba umthwalo liphezulu kakhulu;
• ukuntsonkotha ifanele ibe ezifana ukwanelisa kophindo hayi ngaphezulu kwe-8-10 ngemizuzwana engama-20. Ukuba imbaleki akafuni ukufumana udiniwe okanye musa ukuba, yakhawuleza elivuthayo izihlunu - umthambo esikhethwe ngokungachanekanga.

Kuba ukuzilolonga Tabata imithambo hayi abafanelekileyo ubunzima enzima - deadlift, push jerk. Ideal kunye ukusebenzisa CrossFit. Tabata kuhambelana nemigaqo nkqubo. Ngokusesikweni, ngexesha iklasi ubaleka ukusuka imithambo-1 ukuya ku-4. I Tabata ukuzilolonga nto inzima yenziwa umthambo omnye.

Izinto eziluncedo ze Tabata

Yintoni na ukufaneleka, iinzuzo inkqubo loo nto? Yintoni umahluko, ukuba ukusebenzisa njani? Kakade ke, imigaqo esisiseko sokulunga - indibanisela yoqeqesho Cardio namandla, yaye ukutya okunezondlo ukuba balahle fat kwemfuneko. Ngaphezu koko, ukomelela kuphucula unyamezelo nokomelela, uphucula iinkqubo yokucolwa kunye nempilo ngokubanzi.

Le ekuthinteleni izifo zentliziyo kunye yegazi. imisebenzi fitness ukuphucula umsebenzi onke amalungu. Lo inyani. kwizazi fitness ukuba bafumane ithuba lokuba bafunde ekhaya, kunye hardware luncinane okanye akukho olongezelelweyo. Kodwa indlela Tabata apha kuzisa iingenelo ezongezelelweyo eziphathekayo kunene:

• okukhawulezileyo elivuthayo fat;
• xesha lincinane uqeqesho (ukwenza lengubo Tabata imizuzu 1 4 kulula kakhulu kunokuba ulungise ukuya kwiiyure uqeqesho okanye njengomtyibilizi);
• Lendlela ibalekisa ukutya, iyazingenela iinkqubo pathways umzimba. Le nguqu ihlala emva ukuqeqesha iiyure eziyi-48.

imizuzu 4 ukuze abantu bakwazi ukuziqhelisa nokwenza ushishino njengesiqhelo, kwaye inkqubo ekunciphiseni uqhubeka "umsebenzi". Kwaye, kakade, nje ukuzilolonga imizuzu engama-4 uba nempilo, ngokukhawuleza, iphucula ulungelelaniso, komeleza inkqubo yokuphefumla nentliziyo.

Kuqeqesho qaphela ukuba izinga intliziyo eliphezulu -. Ibetha 144 ukuya-180 / min. Zintsha kunye abadala intonga enqwenelekayo 120 u. / Min kwaye hayi ukuba idlule kwesi zisembundwini wawo. Tabata ndlela - a oyinto kwabo bafuna result ebonakalayo.