Okuqukethwe
Inhloso eyinhloko: ukushisa amafutha, ukuthola isisindo semisipha
Uhlobo: i-cardio
Izinga lokulungiselela: aphansi
Inani lokuzivocavoca ngesonto: 3
Imishini edingekayo: ibhande
Izithameli: amadoda nabesifazane
About the Author: UBrad Borland
Burn Fat, Yakha Imisipha, futhi Get Bump nge 8 Minute High umfutho Tabata Workout of squats futhi Pushups!
Incazelo yohlelo
Ungayithola imizuzu engu-8 yokuziqeqesha? Ngabe ufuna ukusebenzisa kahle le mizuzu engu-8?
Ngalesi sikhathi, igama elithi Tabata-ukuqeqeshwa kungenzeka selivele lijwayelekile kuwe. Ukuzivocavoca kwesitayela se-Tabata sakudala kwenziwa ngemizuzu engu-4 futhi kungukuhluka ngezici ezithile.
Isizinda sesayensi
UDkt Izumi Tabata wenza lolu hlobo lwe-HIIT ngenkathi enza ucwaningo eNational Institute of Physical Education and Sports eTokyo. Uhlukanise ababambiqhaza ekuhlolweni ngamaqembu amabili, abebesebenza kumaphrothokholi oqeqesho ahlukile. Iqembu lokuqala lisebenze ihora elilodwa ngokuqina okulingene izikhathi ezi-5 ngeviki amasonto ayisithupha. Iqembu lesibili lenze umzuzu wokuzilolonga wemizuzu emi-6, ngamandla amakhulu izikhathi ezine ngesonto amaviki ayisithupha.
Iqembu lesibili lisebenzise umthetho olandelwayo namuhla owaziwa ngokuthi yi-Tabata Method: isethi yamasekhondi angama-20 ngamandla amakhulu ilandelwa ukuphumula okuyimizuzwana eyi-10. I-8 yale mijikelezo yomsebenzi nokuphumula izokwengeza kufinyelela kumzuzu wokuzivocavoca wemizuzu emi-4.
Umphumela? Ngemuva kwamasonto e-6, iqembu lokuqala likhombise ukwanda kokukhuthazela kwe-aerobic (ukuqiniswa kwesistimu yenhliziyo), kepha azibanga khona izinguquko entweni ye-anaerobic (izinguquko zemisipha). Ngasikhathi sinye, iqembu lesibili likhombise ukwanda okuphawuleka kakhulu kokukhuthazela kwe-aerobic kanye nokuqinisa izinhlelo ze-anaerobic.
Ingakusiza kanjani iThabata?
Ngakho-ke ukwenza kanjani ukuqeqeshwa kweTabata kukusebenzele? Uzikhulisa kanjani izinzuzo zokushisa amafutha ngenkathi wakha imisipha kusuka kumthetho olandelwayo wokuzivocavoca?
Ngezansi kunesibonelo sokuzivocavoca kweTabata okuqukethe ama-squats kanye nama-push-ups enzelwe ukushisa amanoni ngenkathi ikhulisa isisindo semisipha.
Ngaphambi kokuqala ukuzivocavoca umzimba, qiniseka ukuthi ufudumeza ibhayisikili elimile noma i-treadmill, yenza ama-push-up ambalwa nama-squats ngesisindo sakho, bese uqala ukuqeqeshwa kwe-HIIT. Khumbula ukuthi ukuqeqeshwa ngamandla aphezulu kudinga ukuzivocavoca okulungile - ungakhohlwa ngamasu umzuzwana!
Ukuqeqeshwa kwe-Tabata yakudala
Eminye imizuzwana engama-20 yezikwele eziphakathi nendawo enamasekhondi ayishumi okuphumula. Yenza imizuliswano engu-10, unamathele esimisweni sakho, bese uqeda ngemizuzu engu-8. Ngemuva kokuqeda ingxenye yokuqala, phumula imizuzu emi-4 bese wenza okufanayo ngama-push-up.
Ukuqeqeshwa kwe-Tabata yakudala "Ama-squats nama-push-up"
Yenza isethi ngayinye imizuzwana engama-20, bese uphumula imizuzwana engu-10.
8 isondela ku Max. ukuprakthiza
Phumula imizuzu emi-2 phakathi kokuzivocavoca
Yenza isethi ngayinye imizuzwana engama-20, bese uphumula imizuzwana engu-10.
8 isondela ku Max. ukuprakthiza
Kulula kakhulu?
Ukukhulisa ileveli yobunzima, zama ukushintshanisa izikwele kanye nama-push-up. Lokho wukuthi, wenza isethi yesibili yama-squats, uphumule imizuzwana engu-20, bese wenza ama-push-up amasekhondi angu-10, uphumule, bese ubuyela kuma-squats. Okunye ukuzivocavoca uze ube nemizuliswano engu-20 (imizuzu emi-8). Ngemuva kokuqeda isenzo sokuqala, phumula imizuzu engu-4-2, bese wenza omunye umbuthano ngemizuzu engu-3 bese uqedela ukujima.
Usenemibuzo mayelana nokusebenza kwesitayela seTabata? Babuze kumazwana abekiwe ku-athikili.