Esikhathini esingengakanani esidlule, kube nesifundo esithakazelisa kakhulu. Kukhombisile ukuthi labo bantu abazivocavoca imizuzu engu-4 ngosuku ngohlelo olukhethekile banciphisa isisindo ngokuphindwe kasishiyagalolunye kunalabo abazilolonga imizuzu engama-9.
Ake sibheke ukuthi ungakwenza kanjani ukunciphisa umzimba? Yiluphi uhlelo olukhethekile olusiza ukuthi wehlise isisindo ngemizuzu eyi-4 ngosuku?
Ibizwa ngokuthi yi-Tabata Protocol.
I-Tabata Protocol wuqeqesho lomhlaba wonke oludumile emhlabeni wonke (i-HIIT). I-Tabata Workout, noma ngamanye amagama i-Tabata Protocol, yaphakanyiswa nguDkt Izumi Tabata nethimba labaphenyi e-National Institute of Fitness and Sports eTokyo. Bathole ukuthi lolu hlobo lokuzivocavoca lunikeze imiphumela engcono kakhulu kunokuzivocavoca umzimba njalo. Ukuzivocavoca kweTabata kwakha ukukhuthazela kwemisipha ngemizuzu engu-4, njengeseshini ejwayelekile yemizuzu engama-45 ye-cardio.
Cabanga nje, KUPHELA imizuzu engu-4 ngosuku nezikhathi eziyi-9 UKUSEBENZA KABANZI. Kungani lokhu kwenzeka?
Imfihlo yokuqeqeshwa ukuthi yisikhathi sokuqeqeshwa esiphakathi kakhulu. Okusho ukuthi, izivivinyo zenziwa ngejubane elisheshayo lemizuzwana engama-20, zilandelwa ikhefu lokuphumula eliyimizuzwana eyi-10. Futhi-ke kuyaphindwa izikhathi ezingama-7-8.
Umphumela wonke walezi zivivinyo uvela ngemuva kokuqeqeshwa. Kutholakale ukuthi kungakapheli izinsuku ezingama-3-4 ngemuva kwalokhu, ukusheshisa komuntu kuyashesha, okukhombisa ukuthi kulezi zinsuku umzimba uyaqhubeka ukunciphisa umzimba.
Ngezansi kwe-Tabata protocol.
Isigaba se-Sprint - imizuzwana engama-20
Isigaba sokuphumula - imizuzwana eyi-10
Ukuphindaphinda - izikhathi ezingu-7-8.
Isibali sikhathi esikhethekile sizosiza ekushajisweni kwesikhawu. Isibonelo, enjalo
Ukuzivocavoca okuhlukahlukene kufanele i-Tabata protocol - squats, push-ups, ukuzivocavoca okunesisindo. Into esemqoka ukubamba iqhaza ekusebenziseni amaqembu amakhulu emisipha ngomphumela omkhulu. Njengesibonelo, ungenza lezi zivivinyo ezilandelayo (uziguqule usuku nosuku):
- squats;
- ukuphakamisa imilenze egobile;
- ama-push-up ngokuguqa ngamadolo;
- ukuphakamisa isinqe phezulu nangaphansi;
- Ukuzivocavoca kwabezindaba.
Amathiphu amancane kepha abaluleke kakhulu.
1. Ukuphefumula okulungile kuzosiza ukuthuthukisa ukusebenza kokuzivocavoca: ukuhogela - ngokusebenzisa amakhala, ukukhipha umoya - ngomlomo. Ukudonsa / ukukhipha okukodwa ngesikwele esisodwa (ukuphusha, njll.). Uma lokhu, isibonelo, ama-push-up, lapho-ke lapho sicindezela kusuka phansi, bese sikhipha umoya, kuthi nini siye phansi, sidonse umoya. Okusho ukuthi, siyahogela lapho siphumuza umzimba futhi sikhipha umoya lapho kushuba. Imvamisa ye-inhalation / exhalation ifiseleka kakhulu ukuthi ilingane nenani lama-push-ups, squats, press. Lokhu kubaluleke kakhulu, uma ungakwenzi lokhu, ungatshala inhliziyo.
2. Ngaphambi kokwenza i-Tabata, kuyadingeka ukufaka umoya egumbini, ungadli lutho ihora noma ihora nesigamu ngaphambi kokuba kuqale futhi wenze ukufudumala okuncane.
3. Ukuze ulandele inqubekelaphambili yakho, udinga ukubala inani lokuzivocavoca okwenziwe bese ubhala phansi encwadini yakho yokubhalela. Isibonelo, wenza imijikelezo yokuzivocavoca futhi ubale ukuthi ukwenze kangaki, phakathi nemizuzwana eyi-10 yokuphumula, bhala phansi imiphumela, njll.
4. Ngemuva kokuphela kokuzivocavoca umzimba, ungahlali phansi ngokushesha uphumule, kodwa hamba kancane, ubambe umoya, yenza lokho okubizwa ngokuthi yi-hitch.
Ubuhle be-Tabata protocol ukuthi abadingi ukwenziwa nsuku zonke - lokhu kungumthwalo wokuqina okukhulu, ngokulandelana, umzimba udinga izinsuku ezingama-2-3 ukuze ululame. ngakho-ke UNGEKE UKWENZE kaningi izikhathi ezimbili ngesonto! Uhlelo lokuzivocavoca i-Tabata lusebenza kahle kakhulu. Ngakho-ke, uma ukuprakthiza njalo, uzobona umphumela ezinyangeni ezimbalwa.
Futhi khumbula ukuthi ukuphikisana kohlelo lweTabata yikhona: ukwehluleka kwenhliziyo, isifo sokuqina kwemithambo yegazi.