Ukuqala kokusebenza kwe-Tabata

Ukuqhubeka nokubheka izindawo ngazinye zokuqina, umuntu ngeke ahluleke ukusho umthetho olandelwayo weTabata. Le ndlela yokuzivocavoca ekuqeqesheni izikhawu yasungulwa ngusosayensi waseJapan njengethuluzi elisebenzayo lokunciphisa umzimba. Phambilini ibisetshenziswa njengenye indlela yemithwalo ye-cardio, isikhule yaba yindlela yokuqeqesha ephelele, manje esetshenziswa kanye ne-Workout noma i-crossfit.

Ulwazi oluvamile

Umlando wale protocol uqala ngo-1996, lapho uSolwazi Izumi Tabata esungula le ndlela njengengxenye yomsebenzi wakhe ngendlela ephumelelayo yokwehlisa isisindo. Iphrothokholi isho ukuhlanganisa okungahambelani: ukusebenzisa okufushane ngokwedlulele nokusebenza kahle okukhulu. Njengoba umkhuba ukhombisile, lokhu akubanga yinsumansumane, kodwa kwaba yiqiniso. Ngakho-ke, ngemuva kokwenza ucwaningo emaqenjini amabili, uSolwazi Tabata uthole ukuthi labo abaqeqesha ngokwendlela yakhe bashisa amanoni kahle kakhulu ngama-80% uma kuqhathaniswa nabantu abasebenzisa indlela yakudala yokuqeqesha. Ungafunda kabanzi ngocwaningo emthonjeni (wesiNgisi).

Yini iThabhu Protocol? Okokuqala, kuyindlela yokuqeqesha ehlanganisa:

• ukutholakala kwawo wonke umuntu;
• ukusebenza kahle kwelitshe;
• imithwalo yesikhawu.

Ku-athikili ehlukile, sesivele sichaze ukuqeqeshwa kwesikhawu njengendlela ephumelela kakhulu yokwehlisa isisindo uma kuqhathaniswa nokugijima amahora amade. I-Tabata iyindlela ephelele esekwe ekuqeqeshweni kwesikhawu.

Ukuzivocavoca kuphrothokholi ye-Tabata kunengcindezi enkulu ukwedlula, ngokwesibonelo, ukusebenza kwesikhawu. Ngaphezu kwalokho, lo mthetho uqobo uhlanganisa:

1. Ukusebenza wonke amaqembu emisipha kumbuthano. Ngalokhu, ukusebenzisa ama-multi-stage (ama-burpees, njll.) Noma okuyinkimbinkimbi kokuzivocavoca okuhlangene okuningana okwenziwe ngokulandelana (ama-push-ups, squats, press).
2. Ukuqeqeshwa kuhlala kwenzeka nge-timer nozakwethu. Ukuvivinya ngakunye kufanele kwenziwe inani elithile lezikhathi ngesikhathi esinqunyiwe noma kwenziwe inani eliphakeme lezikhathi ngesikhathi esincane (imvamisa imizuzwana engama-20 kuye kwengama-25).
3. Yehlisa isikhathi sokuphumula phakathi kwamasekhondi kuya kumasekhondi ayi-10. Lokhu kwanele ukugcwalisa umzimba nge-oxygen, kepha akwanele ukunikeza izicubu zomzimba ukuphumula.
4. Umsebenzi uhlala wenzeka endaweni ethile yokushaya kwenhliziyo (ephakeme kakhulu kunendawo evutha amafutha). Ngakho-ke, konke ukusebenzisa kwenziwa ngokusebenzisa i-monitor rate monitor.

Izinzuzo

Iphrothokholi yeTabata inezinzuzo eziningana kunezindlela zakudala zokuqeqesha:

• Isebenza kahle kokubili ukulahleka kwesisindo jikelele kanye nokomiswa. Ngenxa yokusebenza okukhulu kwenhliziyo, imisipha yakho ayinaso isikhathi sokubhekana nokusabela okunamandla, kuyilapho amanoni eba ngumthombo wamandla otholakala ngaphambi kwe-glycogen ezimweni zokushoda komoya-mpilo. Kepha ekomiseni kusanconywa ukuhlanganiswa nokuqeqeshwa kwamandla okudala ukuze unciphise ukulahleka kwemisipha ngangokunokwenzeka.
• Ingozi encane yokulimala. Uma ufudumala futhi usebenzisa umthetho olandelwayo weTata, ingozi yokulimala incane kakhulu.
• Isikhathi esifushane sokuqeqeshwa. I-Tabata Protocol ingasetshenziswa ngokwehlukile kokunye ukusebenzisa. Isikhathi sesifundo asivamile ukudlula imizuzu eyi-10-20, ekuvumela ukuthi ubanikeze isikhala noma ngabe usesikhathini esimatasa ngokwedlulele.
• Ivumela ukulungisa imisipha namathenda ngaphakathi kohlelo lwe-periodization. I-Tabata protocol ikuvumela ukuthi uqeqeshe inhliziyo, wandise ukukhuthazela kwe-aerobic ne-anaerobic, ufunde kahle inqubo eyisisekelo yokuzivocavoca umzimba futhi ngasikhathi sinye izicubu zemisipha yethoni.

© Vadym - stock.adobe.com

Izimo

Iphrothokholi yeTabata ayinakho ukuphikisana okuthile kokuzivocavoca umzimba. Zonke izexwayiso ziyizinga lezemidlalo:

1. Ukuba nezinkinga ngohlelo lwezinhliziyo.
2. Izifo zomgudu wokugaya ukudla.
3. Ukuba nezinkinga ngemigqa nemisipha.
4. Ukukhulelwa.
5. Umfutho wegazi ophezulu nomfutho wegazi ophezulu.
6. Thayipha 1 sikashukela mellitus.
7. I-atherosclerosis.
8. Ukukhuluphala grade 2 noma ngaphezulu.

Lokhu okwedlule kungenxa yokuthi ngamandla amakhulu we-Tabata protocol, abantu kungenzeka ukuthi balimaze amalunga abo futhi bathole izinkinga zenhliziyo, kuze kufike ku-"sports heart" syndrome.

Yize ukuqeqeshwa ngokwenqubo kungaphikiswa kwabaqalayo, noma kungabikho noma yiluphi uhlobo lomzimba, kuzoba ngcono ukuthi baqale baqeqeshe umzimba izinyanga ezi-1-2, bese beqhubeka nenqubo elandelwayo. Ngaphandle kwalokho, uhlelo lufanele wonke umuntu.

Inothi labahleli: yize umthetho olandelwayo weTabatha ungasho ukufudumala, sisancoma ukuthi wenze konke ukufudumala komzimba ngaphambi kokwenza izakhiwo, ngoba lokhu kunciphisa ubungozi bokulimala nokucindezeleka enhliziyweni, okubaluleke kakhulu kubantu abangaphezu kweminyaka engama-35 ubudala.

Ukuzivocavoca kwabaqalayo

I-Tabata Protocol yaziwa ngokungasetshenziswanga ukuqeqeshela abagijimi abangochwepheshe kuphela, kepha nokugcina imizimba yabo isesimweni esihle. Kwesinye isikhathi isetshenziswa ngisho nangesikhathi sokuvuselelwa kwabantu ngemuva kokulimala okuncane, lapho kunesidingo sokubuyisa ukuhamba ngaphandle kokulayisha kakhulu imisipha.

I-Tabata Protocol ifanele abaqalayo uma usebenzisa izivivinyo ezifanele:

1. Ama-push-up ajwayelekile. Cishe wonke umuntu angabazi kahle. Futhi, kukhona njalo izinhlobo ezilula zokuphusha, ngokwesibonelo, kusukela emadolweni.
   
2. Ukuqhuma kweziqhumane. Basebenza amaqembu amaningana emisipha futhi ayathakazelisa ngokwenziwa. Ungavele ugxume usuke endaweni eyi-squat isikhundla, noma ungagxumela kuma-pedestal noma ama-pancake ahlanganisiwe avela ku-barbell.
   
   

   

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3. Ukugxuma okulandelayo. Udinga ukweqa uye ezinhlangothini usuka endaweni eyi-semi-squat.
   
4. Ama-push-ups we-Spiderman. Ukuhlukahluka okuyinkimbinkimbi kwama-push-ups, okungasebenzi kuphela imisipha yezingalo nesifuba, kepha nemisipha yomshini. Lapho wehlisa umzimba, umlenze owodwa kumele ugobe emadolweni bese udonswa engalweni yegama elifanayo. Ekuphindweni okulandelayo, omunye umlenze.
   

   

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5. Ibhungane elifile. Enye yezakhiwo ezihamba phambili futhi ezilula kwabezindaba. Esikhundleni se-supine, kudingeka nishintshane ukuphakamisa izingalo nemilenze ephikisanayo, igobile emadolweni.
   

   

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6. IBurpee. Isici esidala se-CrossFit yanamuhla. Uma kungenziwanga ngobuningi obukhulu, ama-burpees alungele nabaqalayo. Bambalwa abantu abazi, kepha ama-burpees athola ukuthandwa okukhulu kakhulu ngenxa yeTabata.
   

   

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7. Ukugxuma okukhulu. Ukweqa kusuka esikhungweni semilenze ephosayo kuze kube yilapho izithende zithinta izinqe.
   

Izinhlobo zeProtocol

Eminyakeni edlule, ukuzivocavoca kwe-Tabata protocol kuthole okuhlukahlukene, okukuvumela ukuthi uthuthukise ikhwalithi ethile yomdlali. Konke lokhu kwenza ukuthi kube nokwenzeka ukusebenzisa umthetho olandelwayo we-Tabata hhayi nje kuphela njengesiyalo esihlukile sokwelapha, kepha futhi njengengxenye yenkimbinkimbi ngaphakathi kokuzivocavoca okugcwele.

Ungalanda futhi uprinte imemo kusixhumanisi.

I-Crossfit tabata

I-CrossFit iyindawo ethathe izindawo ezihlukene zokuqina, kepha bambalwa abantu abazi ukuthi umthetho olandelwayo weTabata ubambe iqhaza elibalulekile ekwakheni iCrossFit njengomdlalo.

Konke kumayelana nemigomo yeCrossFit neTabata, enokufana okuningi:

1. Imithwalo yesikhawu esiphakeme kakhulu.
2. Okubaluleke ngaphezu kwengxenye ye-aerobic. Yize izakhiwo eziningi ze-crossfit zenziwa ngokuphumula okuningi kuneTabata, zisho ukuthi zisebenza ngejubane eliphezulu ngokuphumula okuncane.
3. Ukuzivocavoca okuhlukahlukene.
4. Kusetshenziswa izivivinyo ezilula ukwenza amaqembu amaningi emisipha ngangokunokwenzeka. IBurpee yisibonelo esijwayelekile. Lokhu kuvivinya kusebenza cishe wonke umzimba ngokuphindaphinda okumbalwa.
5. Ukuntuleka kokwenza okuncane. Kokubili iTabata neCrossFit kunokuzivocavoca kwezinkomba ezihlukile, kusuka kuma-calisthenics akhanyayo kuya ezakhiweni eziyinkimbinkimbi zokuzivocavoca.

I-CrossFit ivame ukusebenzisa ukusebenzisa okuphelele isebenzisa umthetho olandelwayo we-Tabata, ngokwesibonelo, ukusebenza ngebhodi lebhalansi kule modi noma ukwenza izivivinyo ezisindayo ngaphandle kokukala.

Isiphetho

Ekugcineni, amagama ambalwa mayelana nesikhathi. I-Tabata Protocol yisixazululo esihle kubantu abachitha isikhathi sabo esiningi emsebenzini futhi abakwazi, noma ngasiphi isizathu, ukuya ejimini noma ukunikela isikhathi esanele ekuqeqesheni. Ngale ndlela, ungasinciphisa kalula isikhathi sakho sokuzivocavoca kusuka ehoreni elilodwa kuya emizuzwini embalwa futhi ungakwenza ngesikhathi sekhefu lakho lasemini noma ekuseni esikhundleni sokuzivocavoca ngokwesiko.

Singasho ukuthi umthetho olandelwayo weTabata uyipharadesi langempela "labantu abavilaphayo". Inkinga kuphela ukuthi kule mizuzu engu-5-20 uthola umthwalo omkhulu impela, okukhona nengozi yokungakwazi ukusisingatha ngaphandle kokulungiselela kokuqala.

Kepha khumbula: ngeke wakhe imisipha emikhulu usebenzisa le ndlela ekuqeqesheni kuphela, kepha uzowulungiselela kahle umzimba wakho uhambo oluzayo lokuya ejimini, ubuyisele ithoni yemisipha ngemuva kwekhefu elide, bese ulahla amakhilogremu ambalwa.

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