Asikho isikhathi sokuqeqesha? Akuyona inkinga! Ukujima okunetimu ye-Tabata okuyisithupha kuzokhipha ukuqhuma kwe-anabolic kwawo wonke amaqembu amakhulu emisipha ngemizuzu embalwa esheshayo, ethukuthele.

About the Author: Alex Sava

Ngiyavuma. Ukuqeda lesi sihloko kwaba nzima kakhulu kunalokho engangikucabanga. Njengoba isikhathi esinqunyiwe sisondela, ngangizama ngamandla ukuqhubeka nokukhipha izinto ngemuva kokuhamba kwami ​​kwakamuva futhi ngenza inqwaba yezinto ohlwini olungenamkhawulo, ngakho-ke sasingekho isikhathi sokuhlala phansi ngiqede ukubhala okokusebenza. Noma kunjalo, ngangazi ukuthi amazwibela awodwa ayeseqediwe, futhi ngangingeke ngivumele imigomo ebalulekile - noma ukujima kwami! - nyamalala ku-radar.

Okubalulekile wukuthi kuningi esifana ngakho. Ngaphandle uma uyingane yomsunguli we-trust fund odlala isilima usuku lonke, uyazi ukuthi impilo iphazamisa kanjani izinhlelo zethu. Kuhlala kunokuthile okwenziwayo, futhi lolu chungechunge lwezinto zokwenziwa luntshontsha izikhathi ezibalulekile osukwini lwakho. Futhi manje sekuyihora lesishiyagalolunye kusihlwa, ilanga selishonile isikhathi eside, futhi awuzange ucabange ngisho nokuqala ukuqeqeshwa kwakho kwansuku zonke.

Ngibhekana nezinkinga ezinjengalezi ngaso sonke isikhathi futhi, njengawe, ngiyakuzonda ukweqa ukujima. Ngakho-ke ngithole isisombululo esihle kakhulu senkinga esiqinisekisiwe sokungiqondisa ezinhlosweni zami zokufaneleka kanye nokungigcina ngingeqi ukujima. Ngiyiphathe kanjani? Nokho, ngihlakaniphe: Ngahlanganisa izimiso zokuqeqeshwa kwe-cardio ye-Tabata nokuqeqeshwa kwamandla futhi ngathola ukuvivinya umzimba okusheshayo, okunzima futhi okuphumelelayo okukuvumela ukuba ukuqedele ngesikhathi esilingana namazwibela omfushane weseshini yokuqeqeshwa evamile.

Ingabe kuzoba nemizuzu emi-4?

Uma uzifundile izihloko zami ezidlule, njengesithi “Izindlela Ezine Eziphumelela Kakhulu Zokushisa Amafutha,” uzwile ngokuqeqeshwa kukaTabata. Njengendlela ethile yokuqeqesha, ukuqeqeshwa kwe-Tabata kwavela ngo-1996 ngemva kocwaningo olwenziwe umcwaningi waseJapane uDkt.

Izifundo ziqede imizuliswano engu-7-8 yebhayisikili ye-20-yesibili ku-170% yokusetshenziswa kwazo okuphezulu kwe-oxygen futhi zaphumula imizuzwana ye-10 ngemva kwethango ngalinye. Ukujima okufushane - cishe imizuzu emine yayo yonke into - kwaphumelela kakhulu ekwandiseni ukukhuthazela kwe-aerobic kanye ne-anaerobic kunokuzivocavoca kwe-cardio okude, okunesilinganiso esimaphakathi okwenziwa inani elifanayo lezikhathi ngesonto.

Olunye ucwaningo olwanyatheliswa ngo-2013 lwathatha ukuqeqeshwa kukaTabata kwalubeka kwelinye izinga. Ucwaningo lusebenzise umthetho olandelwayo we-Tabata, kepha lufake imizuliswano emine egcwele yemizuzu engu-4 kokuzivocavoca okulodwa okuphumule umzuzu owodwa phakathi. Phakathi nalokhu kuvivinya imizuzu engu-20, izifundo zishise ama-calories angu-240-360, futhi ngesikhathi esifanayo bathola ukwanda okukhulu kwezindleko zamandla ezinsukwini ezimbalwa ezizayo.

Ukujima ngakunye okungezansi kunemizuzu emine kuphela ubude, kodwa ungakuhlanganisa kube yinto eyodwa - nokuphumula kweminithi phakathi kwamasethi okuzivocavoca - ukuze uthole iseshini eqine ngokulinganayo nephumelelayo.

Ukuqeqeshwa kwamandla ngesitayela saseTabata

Nakuba isetshenziswa ngokuyinhloko ngomsebenzi we-aerobic, izinzuzo zokujima kwe-Tabata zidlulela ngalé kokushiswa kwe-cardio namafutha. Ukuhlasela kwemizuzwana engu-20 kuhle ekuphakamiseni izinsimbi ezisindayo, okuphoqa imisipha ukuthi isebenze ezingeni eliphansi. Ukuphela kokufanele ukwenze ukuthola isisindo esifanele, okuyilokho lolu hlelo lokuzivocavoca olusebenza kahle kakhulu ludinga kuwe.

Ngokuzivocavoca okuphakanyisiwe, ngiphakamisa ukuthi uqale ku-50% wesisindo ojwayele ukusisebenzisa ukuze uhehe ukwehluleka kwemisipha okusheshayo kusethi evamile ye-10-rep. Futhi kuphela ngemva kokujwayela lokhu kuqeqeshwa kweTabata, ungakwazi ukwandisa umthwalo ngendlela. Ngamanye amazwi, ungavumeli ubuze bakho bukwenze ube nesisindo esiningi kakhulu!

Ngejubane lama-reps akho, zenze ziqhume - kodwa zilawulwe - ukufinyela okuhle okulandelwa yisigaba esinegethivu esilawulwayo, ngaphandle kokumisa isikhashana isikhathi eside. Umgomo wakho uwukuqedela abaningi abahlanzekile, abamele lobuchwepheshe ngangokunokwenzeka esikhawulweni sesekhondi esingama-20.

Izibonelo ezi-6 zokujima kwesitayela sase-Tabata

Ukuze uthole okuhle kokuzivocavoca kwakho kwesitayela se-Tabata, qiniseka ukuthi ufudumala kahle futhi uqoqe izivivinyo eziningi ezizosebenza amaqembu emisipha amaningi ngasikhathi sinye.

Ukuzivivinya ngakunye kwalokhu kuthatha imizuzu emine kuphela futhi kuqukethe izivivinyo ezine. Unikezwa imizuzwana engu-20 ukuze uqedele ukuvivinya umzimba okukodwa, okulandelwa imizuzwana engu-10 yokuphumula ngesikhathi soshintsho phakathi kokuzivocavoca. Uzoqeda imizuliswano eyisishiyagalombili isiyonke.

Ukujima kwebele

Ukujima emuva

Ukuzivocavoca ehlombe

Ukuzivocavoca umlenze

Ukuqeqeshwa kwezandla

Ukuzivocavoca kwe-Abs

Ukuthatha indlela enqamulelayo eya empumelelweni

Yebo, izivivinyo ezibalwe ngenhla azibekwe etsheni. Ukhululekile ukuwashintsha abe afanayo noma kwewakho izintandokazi ukuze ulethe ukusakazwa okusha ekuqeqesheni ngakunye, ikakhulukazi uma usuvele wasebenzisa umsebenzi izikhathi ezimbalwa.

Isibonelo, umshini webhentshi ungashintshwa ngomshini we-incline, umshini we-dumbbell, umshini we-Smith machine, noma i-hammer grip dumbbell press; ulwazi lwesandla samahhala lungashintshwa ngolwazi lwesandla kusifanisi (Butterfly) noma i-crossover. Futhi ama-push-ups avamile angashintshwa ngama-push-ups emigoqweni engalingani. Ukhiye ukubambelela kuphrothokholi ye-Tabata, hhayi noma yikuphi ukukhetha okuthile kokujima.

Nazi ezinye izindlela zokuzivocavoca ngakunye:

• Ama-Pullups: donsa ibhulokhi engenhla uye esifubeni, udonse ibhulokhi eliphezulu ngemuva kwekhanda, udonse nge-counterweight
  
• Umugqa wesandla esisodwa: I-barbell engaphezulu, i-T-bar barbell, i-barbell bar ephansi, ibha yesixhumanisi somshini
  
• Cindezela Okuphezulu Okuhlezi: cindezela phezulu, cindezela i-dumbbell emi, cindezela u-Arnold, umugqa oqondile (i-barbell idonsela esilevini)
  
• Ukuzalanisa ama-dumbbell ezinhlangothini ekuthambekeni: ukuthunjwa kwengalo ekuthambekeni kwebhulokhi, ukuzalanisa ama-dumbbell ngenkathi uhlezi endaweni ezungezile, uphakamisa izingalo ku-simulator (i-butterfly ehlehlayo)
  
• Ukuphakamisa ama-dumbbell ezinhlangothini: ukuthatha ingalo ohlangothini lwebhulokhi (ngesandla esisodwa noma ezimbili), ukuphakamisa izingalo ku-simulator, ukuphakamisa i-kettlebell
  
• Ukuphakanyiswa kwangaphambili kwebha: okunye ukuphakamisa ama-dumbbell ngaphambili, ukuphakamisa izingalo phambi kwakho kusifanisi sekhebula, ukuphakamisa izingalo phambi kwakho endaweni elele
  
• Ama-Jump Squats: isinyathelo noma isinyathelo gxuma, dumbbell squat, barbell squat
  
• Amaphaphu asendaweni: amaphaphu okuhamba, amaphaphu asemaceleni, amaphaphu ayindilinga
  
• Ukuphakamisa ibha yama-biceps ngenkathi umile: ukuma kwe-EZ barbell lift, i-barbell noma i-EZ barbell lift ebhentshini laseScott, phakamisa ingalo eyodwa dumbbell ebhentshini laseScott, ama-curls engalweni ebhentshini laseScott
  
• Pariplel Ibha Dips: ibhentshi press, French ebhentshini press, ibhentshi press nge grip ewumngcingo
  
• I-Hammer biceps curl: ukuphakamisa i-dumbbell ngesando ebhentshini likaScott, ama-spider curls ama-biceps, ukuphakamisa ama-dumbbell ebhentshini eliseceleni, ukuphakamisa ibha ye-EZ ngokubambelela emuva
  
• Isandiso kubhulokhi engenhla: ukunwetshwa kwebhulokhi ngesibambo sentambo, isandiso ngesibambo se-V, ukunwetshwa kwezingalo phezu kwekhanda ngesibambo sentambo, ukunwetshwa kwezingalo ngama-dumbbell ngaphezulu, ama-push-ups kusifanisi.
  
• Ukusonta “Ibhayisikili”: ama-crunches aphindwe kabili, ama-crunches ku-block, ama-crunches emshinini wokunyathelisa
  
• Ibha eseceleni: ipulangwe elivamile, ukusonteka kwe-oblique, ukusonteka ebhentshini elithambekile
  
• Idolo Elilengayo Liphakamisa: ukulenga imilenze, ukulenga amadolo (ukubamba i-fitball phakathi kwemilenze), ukulala imilenze (ebhentshini noma phansi)

Asihambe siyoshayela!

Ungasebenzisa lokhu kujima noma kunini, ngokushesha nje uma uneminithi lamahhala. Ungenza isethi eyodwa ukuze uqhume ngokushesha, noma uhlanganise amaseshini ambalwa uma ufuna ukwakha amaqembu emisipha engeziwe. Futhi uma unenhlanhla ngokwanele yokuthola ngaphezu kwemizuzu embalwa yamahhala, ungazama ukwenza ukuzivocavoca kwesihogo kwawo wonke umzimba, uqedele zonke izakhiwo ezihlongozwayo ngamunye ngamunye. Kulesi simo, ngikweluleka ukuthi uqale ngemilenze nangemuva, futhi uqedele ngemisipha yezingalo nesiqu.

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