Kunezindlela eziningi zokwakha umzimba wakho usesimweni: ukudla, ukuqina, ukugijima, izidakamizwa. Enye yezindawo ezidumile zokuqina komzimba isibe uhlelo lweTabata. Uma udinga ukunciphisa isisindo ngokushesha, lokhu kuzivocavoca kufaneleke kahle.
Kuyini ukuqeqeshwa kweTabata?
Lezi zivivinyo ezimfushane zinamandla amakhulu. Ukuqeqeshwa okuphumelelayo kwenziwa ngesikhathi esincane.
Kubukeka kanjena:
- umthwalo omkhulu ongaba khona unikezwa imizuzwana engama-20,
- 10 - ukuphumula
- umjikelezo uyaphindwa izikhathi eziyi-8.
Ukuzivocavoca kwenziwa ngamandla, ngemizuzu engu-4 udinga ukwenza konke okusemandleni akho. Kufanele kube nemijikelezo eminingana enokuphumula kwemizuzu engu-1-2.
Ngabe i-tabata yehluke kanjani ku-cardio?
ICardio umthwalo owenzeka ngaphansi kwethonya le-oxygen (aerobic), uqeqesha uhlelo lwezinhliziyo. Ngesikhathi sokuqeqeshwa ngamandla kweTabata, umzimba awusenayo i-oxygen eyanele, bese ungena endaweni engenawo umoya-mpilo (anaerobic).
Ngalesi sikhathi, ukushiswa kwamafutha kwenzeka:
- ukuqeqeshwa kwe-cardio kuqinisa uhlelo lwe-cardiovascular;
- i-anaerobic - zisebenza ngqo emisipheni.
Ngakho-ke, ukuhlanganiswa kwemisebenzi ye-cardio ne-anaerobic ku-tabata kusiza ukuqinisa inhliziyo nokuthuthukisa ithoni yemisipha.
Izinzuzo zeTabata
Ukuqeqeshwa kwesistimu kunezinzuzo eziningi.
Ngokuprakthiza ngokuya ngemithetho, ungathola umzimba onamathoni, kushe amanoni, kwakhiwe imisipha:
- akuthathi isikhathi esiningi, kepha kungabelwa imizuzu engama-20;
- ukusiza ngempumelelo ukushisa amafutha nokwakha imisipha;
- ukuhlanganiswa kokunyakaza kwe-anaerobic ne-aerobic kuqinisa zonke izinhlelo zomzimba;
- isikhala esincane siyadingeka;
- ayikho imishini edingekayo: sebenza ngomzimba wakho;
- ukusetshenziswa kwamandla okuphezulu;
- ukwanda komzimba;
- kukhona ukukhululwa kwama-hormone okukhula egazini, okufaka isandla ekunciphiseni isisindo.
Ngemuva kokuzivocavoca, i-tabata ishisa amafutha ngamanye amahora angama-48. Phakathi nezifundo, umzimba uyaphola, isimo sempilo siyathuthuka futhi nesibalo siguqulwa kancane kancane.
Ukungafani kwamakilasi
Akuwona wonke umuntu ongenza uhlelo lweTabata. Ukuze uqale ukuqeqeshwa, kufanele uqiniseke ukuthi akukho ukuphikisana.
Ngubani ongakwazi ukwenza:
- abantu abanesifo senhliziyo;
- ngokukhuthazela okuphansi;
- ungakaze uhlanganyele ekuzivocavoca umzimba;
- abantu abanezifo ezihlangene;
- nomfutho wegazi ophezulu;
- ngezinsimbi ezibuthakathaka ze-vestibular;
- uhlezi ekudleni okuphansi kwe-carb ne-mono.
Ungakwenza kanjani ukusebenza kweTabata ngendlela efanele?
Imvamisa, ubude besikhathi nokuvivinya umzimba.
Kuthatha isikhathi esingakanani ukutadisha?
Umjikelezo owodwa uqukethe izivivinyo eziyisishiyagalombili zemizuzwana engama-20 nokuphumula okungu-10. Sekukonke, ukujima kuzothatha imizuzu eyi-15-25, kuya ngenani lezindlela. Mhlawumbe imizuzu engama-40-50. Ungaqeqesha nganoma yisiphi isikhathi sosuku, kuyinto engathandeki ngaphambi kokulala futhi ngemuva nje kokudla.
Uzijwayeza kangaki?
Kuya ngomgomo olandelwa ngumfundi:
- Ukwehlisa isisindo ngesonto, kunconywa ukuzijwayeza izikhathi ezingama-3-5 imizuzu engu-15-30 noma ubude obude izikhathi ezingama-2-3 - imizuzu engama-40-50. Ukusebenza kwansuku zonke akunconyiwe. Umzimba udinga ukululama
- Njengokuzivocavoca okusekela ifomu noma njengesengezo sokuzivocavoca amandla, kuthatha imizuzu engu-15-30 kabili.
Kungasetshenziswa izivivinyo ezifanayo?
Ungaphinda umsebenzi owodwa noma eziningana zamaqembu emisipha ehlukene. Kepha uma kusetshenziswa uhlobo olulodwa lokunyakaza, ukusebenza kokuzivocavoca kuyancipha, ngoba imisipha ijwayela umthwalo.
Kulungile ukwenza okunye ukuzivocavoca futhi wenze ukuqeqeshwa okufanayo hhayi ngaphezu kwezikhathi ezintathu. Kufanele futhi ushintshe ukuhleleka kokuhamba ngakunye.
Cishe ngale oda:
- Isonto 1: Push-ups, amapulangwe, ukugijima, amadolo, ukugxuma kwemiphunga
- Isonto 2: Ukuzivocavoca ngeBurpee, ukugijima kwepulangwe, ukugxuma, ukuqhosha;
- Isonto 3: amaphaphu aqondile, ama-squats, izivivinyo zokugijima ngokugqagqana komlenze ongezansi, ama-burpees;
- Isonto 4: Ukugijima ngamadolo kuphakanyisiwe, ama-push-up, ukugxuma, ama-sumo squats.
Ngezikhathi ezithile ungabuyela ekuvivinyeni okudala, kepha faka njalo okusha bese ushintsha i-oda.
Uhlelo lokuqeqeshwa kweTabata
Izikwele
Ukuzivocavoca okuvame kakhulu eTabata. Inhloso yabo ukuqinisa izinkalo nezinqe, ngoba lezi zingxenye zomzimba zivame kakhulu ukwenza abesifazane bahehe. Ukuhamba kungenziwa ngesisindo somzimba wakho noma ngezisindo - ama-dumbbells, i-barbell emahlombe nasemhlane ongaphezulu, kepha akufanele kube nzima.
Inqubo yokwenza:
- sukuma uqonde;
- sandisa imilenze yakho ububanzi behlombe;
- yehlisa izingalo zakho phansi (uma ungenayo i-barbell) noma uhlale uqonde phambi kwakho;
- thatha izinqa emuva;
- ukugoba amadolo akho, yehla kuze kube yilapho izinkalo zakho zicaca ngokusobala phansi.
Ngemuva kwalokho, sukuma masinyane bese uphinda amahlandla ambalwa, ungavayizela ekushayweni kwama-squats ukwandisa ijubane emuva naphambili ngezandla zakho.
Unga squat ngemilenze yakho isabalele kakhulu ezinhlangothini zakho, ukuze ifane. Kulokhu, ungabamba izandla zakho phambi kwakho noma ubambe ama-dumbbells kuzo.
Izikwele zingahlanganiswa ngempumelelo nokugxumela ngaphandle - izinyawo zakho zihlukaniswe ububanzi, hlala phansi bese uphumela ngaphandle kwesikwele.
Ama-lumges
Ukuzivocavoca okuhle ngokusebenzela phambili nangemuva kwamathanga, izinqe, okuzokwenza ziqine futhi zithonywe. Kunezinhlobo eziningana zamaphaphu: iqonde, uhlangothi, emuva, ukuwela.
Kepha kubalulekile ukulandela inqubo efanele:
- buya uqonde;
- izinyawo kufanele zifane komunye nomunye futhi zibe banzi kancane kunezinqulu;
- donsa esiswini;
- goba amadolo kancane;
- thatha igxathu uye phambili uhlale phansi enxenyeni engakwesokudla emadolweni ukuze ingaphumi ngale kozwane;
- umlenze ongemuva akufanele uthinte phansi;
- sukuma, uncike onyaweni ngaphambili.
Amaphaphu asemaceleni
Yenza usendaweni omile:
- thatha isinyathelo ohlangothini;
- squat ngokufana kwethanga naphansi;
- babuyele endaweni yabo yasekuqaleni.
Ungathatha ama-dumbbells ezandleni zakho, ku-lunge, uwaphakamise nge-jerk emahlombe akho noma i-barbell ekhanyayo emahlombe akho - lokhu kuzokhulisa ukusebenza kokuzivocavoca.
Isikele
Izosebenza isisu, izinhlangothi nemisipha ekhazimulayo. Sekwenziwe ukulala phansi. Imilenze iphakanyiswe ngama-degree angama-45 kusuka phansi futhi yaqoqwa ngokushesha futhi yakhuliswa yawela phakathi kwayo. Izandla zibekwa ngaphansi kwezinqa, futhi ikhanda kufanele liphakanyiswe kancane, kushiye izindwani zamahlombe phansi.
Ephakamisa amadolo
Amadolo aphakanyiswa ngokushesha ngokushintshana ngangokunokwenzeka. Wenziwa ngamandla imizuzwana engamashumi amabili.
Ibaleka isendaweni ebucayi
- lala ngesisu;
- sukuma izandla ubheke;
- yenza ukunyakaza okugijimayo, ukudonsa amadolo asondele esifubeni ngangokunokwenzeka;
- kungenzeka ukwenza ukunciphisa nokwelula imilenze ngokugxuma.
Ukukhulisa ukhalo noma ibhuloho
Ukuzivocavoca kuzothuthukisa ama-glutes nangaphambili kwamathanga.
Kwenziwa ngokulandelana okulandelayo:
- lala ngomhlane;
- ukuguqa ngamadolo, izinyawo phansi;
- ngenkathi uhogela, phakamisa i-pelvis phezulu ngangokunokwenzeka, uqinisa izinkalo;
- ukubambezeleka endaweni ephakeme kakhulu;
- cwila phansi.
Ngaphezu kwalezi zivivinyo, ezinye ziyasetshenziswa kuthebata: ukweqa, ukuphusha, ama-burpees. Kubalulekile ukwenza konke ngejubane elisheshayo.
Isifundo siqala ngemfudumalo yemizuzu engu-5-10 futhi siphela ngokuqina. Ukuze wenze lokhu, izivivinyo zenziwa ukufudumeza imisipha:
- shwiba izandla zakho;
- imithambeka;
- ukuzungeza ukhalo;
- ikhanda liyajika;
- egijima endaweni;
- ukugxuma.
Ukubuyekeza Ukuqeqesha
Ukuqeqesha kuthuthukisa ukukhuthazela kahle. Ekuqaleni, kubonakala kungenakwenzeka ukumelana nale mizuzu emi-4 enamandla. Kepha ngokuhamba kwesikhathi, ukujwayela futhi kuvela ukuthi kunwetshwe isikhathi sokuqeqeshwa. Kuyasiza ukunciphisa isisindo ngokuphelele, kulula - ukuthi ungakwenza ekhaya. Kepha khumbula ukufudumala ngaphambi kokuzivocavoca.
U-Olesya, oneminyaka engama-33
Ukuzivocavoca okukhulu kakhulu. Akulingananga. Ngazama ukufunda amasonto amabili, ngangingenaso isikhathi sokwehlisa isisindo, kodwa ngangikhathele kakhulu, ngangingenamandla nje. Mhlawumbe akukho ukukhuthazela.
UTatiana, oneminyaka engama-37
Bengihlale ngizibandakanya kwezemidlalo kancane. Ngemuva kokubeletha, ngathola enye i-12 kg. Ngizamile ukwehlisa isisindo izinyanga ezimbalwa, kepha akuphumelelanga kahle. Ngithole isimemo sokuqeqeshwa kweqembu ngokohlelo lweTabata. Ungene ngaphakathi. Vele, inamandla kakhulu, kepha iyasebenza. Kukhona umphumela. Izinyanga ezintathu - 8 kg. Kepha ukudla bekufanele kulungiswe nakho.
ULarisa, 34
Kudala ngifuna ukwenza ngcono ifomu lami, ngipompa imisipha yami. Ngibhalisele ukuqeqeshwa kweTabata. Ngifunde amahlandla ama-4 ngesonto imizuzu engama-20. Umphumela uba ngumzimba onamathoni, ukwehla kwevolumu ezinyangeni ezimbili ngo-5 cm, bese kususwa u-6 kg.
UPolina, oneminyaka engama-30 ubudala
I-Tabata ingukuzivocavoca okunzima kakhulu kimi. Ngizamile ukufunda amasonto ambalwa, bengicabanga ukuthi ngizojwayela. Kepha akuphumelelanga. Mhlawumbe hhayi kimi. Ngabuyela ku-cardio yami ejwayelekile.
URenata, oneminyaka engu-29
I-Workout Tabata ukuzivocavoca okusebenzayo kokushiswa kwamafutha nokwenza ngcono ukuma komzimba. Kepha umthwalo kufanele ukhuphuke kancane kancane. Le ndlela ayifanele wonke umuntu. Kubantu abangazilungiselele, abanezimo eziphikisayo nesisindo esikhulu ngokweqile, kungcono ukuthola ezinye izindlela zomsebenzi womzimba.
