Ukuqeqeshwa kweTABATA: umhlahlandlela ophelele + uhlelo lokuzivocavoca oluphelile

Uma ufuna ukunciphisa isisindo ngokushesha futhi nokwenza ngcono ifomu labo, iProtocol ejwayelekile yokuqeqeshwa iTABATA iyindlela enhle yokufeza inhloso. Sikunikeza umhlahlandlela ophelele kakhulu wokuqeqeshwa kwe-TABATA ngencazelo eningiliziwe yezici nobuhle bawo, kanye nokuqoqwa okwenziwe ngomumo kwe-TABATA-exercises + amakilasi e-schema.

Ukuqeqeshwa kweTABATA: kuyini?

Ukuqeqeshwa kweTABATA wukuqeqeshwa kwezikhawu eziphakeme kakhulu, okuhlose ukukufeza inombolo enkulu yokunyakaza ngesikhathi esincane. I-TABATA ithole ukuthandwa okukhulu phakathi kwalabo ababambe iqhaza ngenqubo elula futhi eguquguqukayo. Ukuzivocavoca ngeTABATA kanye nezinye izinhlobo zokuqeqeshwa okunamandla kancane kancane kuthatha indawo ye-aerobics yakudala kanye ne-cardio medium intension schedule fitness buffs.

Umlando wokuqeqeshwa kweTABATA

Ngo-1996, udokotela womzimba waseJapan noPh. D. Izumi TABATA benza ucwaningo befuna indlela ephumelelayo yokwandisa ukukhuthazela kwabasubathi. U-Izumi TABATA nethimba lososayensi abavela eNational Institute of fitness and sports eTokyo bakhethe amaqembu amabili abaqeqeshwayo, futhi benza ucwaningo lwamasonto ayisithupha. Ibhendi lokuqina okulingene belisebenza izinsuku ezinhlanu ngesonto ihora lonke, iqembu lokuqina okukhulu selisebenze izinsuku ezine ngesonto imizuzu emi-4.

Ngemuva kwamasonto ayisithupha, abacwaningi baqhathanisa imiphumela futhi bamangala. Iqembu lokuqala lathuthukisa ama-indices abo wokuqina komzimba (uhlelo lwe-cardiovascular), kepha izinkomba ze-anaerobic (umsipha) yahlala ingashintshiwe. Ngenkathi iqembu lesibili likhombisa ukuthuthuka okuphawuleka kakhulu nohlelo lwe-aerobic ne-anaerobic. Ukuhlolwa kukhombise ngokusobala ukuthi ukuqeqeshwa kwesikhawu esinamandla ngale ndlela kunomthelela omkhulu kuzinhlelo zombuso ze-aerobic ne-anaerobic zomzimba.

I-TABATA Protocol ihlolwe ezindaweni ezinzima zesayensi, futhi ibe ngubufakazi obubaluleke kakhulu bokusebenza kahle koqeqesho. UDkt Izumi TABATA ungumbhali nombhali ngokubambisana wezindatshana zesayensi ezingaphezu kwezingu-100 komagazini bezemidlalo abadume kakhulu emhlabeni. Igama lakhe laba igama lasekhaya sibonga ukwenziwa kwale ndlela yokuqeqesha, ethandwa kakhulu emhlabeni jikelele.

Ngamafuphi ukusebenza kweTABATA?

Ukuqeqeshwa kweTABATA kunohlaka olulandelayo: Amasekhondi angu-20 umthwalo ophakeme, ukuphumula kwamasekhondi ayi-10, phinda lo mjikelezo izikhathi eziyi-8. Lo mzuliswano owodwa weTABATA, uhlala imizuzu emi-4 kuphela, kepha kuzoba yimizuzu emi-4 emangalisayo ngempela! Kufanele unikeze konke nge-100% uma ufuna ukuthola umphumela ngokuqeqeshwa okufishane. Umthwalo kufanele ubukhali futhi uqhume. Empeleni, i-TABATA iyisimo esikhethekile sokuqeqeshwa kwezikhawu eziphakeme (i-HIIT noma i-HIIT).

Ngakho-ke futhi ngesakhiwo somjikelezo we-TABATA yimizuzu engu-4:

  • Ukuzivocavoca ngemizuzwana eyi-20
  • Ukuphumula kwamasekhondi ayi-10
  • Phinda imijikelezo engu-8

Le mizuliswano engu-4 yemigqa ye-TABATA ingaba miningi ngokuya ngobude besikhathi sokuzivocavoca kwakho. Phakathi kwemijikelezo ye-TABATA kulindeleke ukuthi ihlale imizuzu engu-1-2. Uma uhlanganyela kokuphakeme, lokho kuvamise ukuba kwenele kumarandi angu-3-4 we-TABATA ukuthola umthwalo ogcwele. Kulokhu, inani lokuqeqeshwa eliphelele lizoba imizuzu eyi-15-20.

Yini iTABATA ehlukile ekuqeqeshweni kwe-cardio?

Ngesikhathi sokusebenza kwe-cardio okuwukuphela komthombo owanele wamandla yi-oxygen. Lolu hlobo lomthwalo lubizwa Ukuvivinya umzimba ngendlela (nge-oxygen). Ngesikhathi sokuzivocavoca okukhulu kwe-TABATA oksijini kuqala ukuphuthelwa futhi umzimba ungena ngaphandle kwe-oxygen i-anaerobic imodi (ngaphandle komoya-mpilo). Ngokuphambene nemodi ye-aerobic, ukuqeqesha endaweni ye-anaerobic isikhathi eside ngeke kusebenze.

Kodwa-ke, ukuzivocavoca okufushane kwe-anaerobic kusebenza kahle kakhulu ekushisweni kwamafutha ngesikhathi futhi ikakhulukazi ngemuva kokuqeqeshwa, ukukhula kokukhuthazela, ukuqinisa nokukhula kwemisipha. Umthwalo we-Anaerobic wukuhlolwa kokucindezela kwangempela kwamandla, kepha ekugcineni bakwenza uqine.

Bona futhi:

  • Amateki aphezulu kakhulu angama-20 amadoda afanelekile
  • Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

Ngubani ukuzilolonga kweTABATA?

I-TABATA-i-Workout ihambisana nanoma ngubani onolwazi lokuqeqeshwa (okungenani izinga eliphakathi nendawo) futhi ayinakho ukuphikisana nempilo. Kuyasiza kakhulu ukwenza izivivinyo ezijwayelekile kumodi ye-TABATA kulabo:

  • ufuna ukunciphisa isisindo ngokushesha futhi uthole isimo esihle
  • Ufuna ukuhambisa isisindo futhi ususe ithafa
  • ifuna ukugwema ukuma emsebenzini wakho, kufaka phakathi ukusheshisa ukukhula kwemisipha
  • ufuna ukuthola umuzwa omusha ngokuqeqeshwa
  • ufuna ukuthuthukisa ukukhuthazela kwakho nokwenza ngcono ukuqeqeshwa ngokomzimba.

Kepha uma usaqala ukuqeqesha, ungagijimeli ukusebenzisa i-TABATA. Iya kulezi ezinconyiwe kuphela ngemuva kwezinyanga ezi-2-3 zokuzivocavoca umzimba nokuqina kwamandla.

Ngubani ongalingani i-TABATA Workout?

Phinda, ukuzivocavoca kweTABATA akulungele wonke umuntu! Uma uthatha isinqumo sokuqala ukuqeqeshwa ngohlelo lwe-TABATA, qiniseka ukuthi awunakho ukuphikisana nempilo.

Ukuqeqeshwa kweTABATA AKUFANELE:

  • abantu abangaqeqeshiwe ngokomzimba abangenalo ulwazi lokuqeqeshwa
  • labo abanesifo senhliziyo
  • labo abanezinkinga nge-locomotor system namajoyinti
  • labo abalandela ukudla okuphansi kwe-carbohydrate noma i-mono
  • kulabo abanokukhuthazela okuphansi.

Kodwa-ke, uma ukhetha izivivinyo ezilula ongazenza ngamathebhu nabaqalayo. Funda kabanzi ekukhetheni kwethu izivivinyo zabaqalayo.

Beginner Tabata Workout - Umzimba Ogcwele, Azikho Izinsiza Ezidingekayo

Ungakwenza kanjani ukusebenzisa kweTABATA?

Ukuzivocavoca ukuqeqeshwa kweTABATA

Ngokuyinhloko ukuqeqeshwa kwe-TABATA kusebenzisa izivivinyo ze-plyometric, ukuqeqeshwa kwamandla, ukwehlisa isisindo, ukuqeqesha amandla ngesisindo esincane. Isibonelo: ukweqa, ama-burpees, i-Push-UPS, ama-squats, amaphaphu, ukugxuma, ukusheshisa okubukhali, izibhakela nokukhahlela, i-sprint, njll. Ngokuyisisekelo ungasebenzisa noma yikuphi ukuzivocavoca ukuqeqeshwa kwe-TABATA, isimo esiyinhloko ukuwasebenzisela phezulu ngejubane elisheshayo.

Ukusebenza kwesekethe okulinganiselwe kwemizuzu engu-4 TABATA round:

Uma ungathandi ukuphinda izivivinyo ezifanayo, thatha ukuvivinya umzimba lapho ushintshanisa izivivinyo eziningana. Ngakolunye uhlangothi, uma ungathandi ukushintsha njalo izivivinyo ekilasini, thatha inketho yokuvivinya okukodwa noma okubili ngomjikelezo we-TABATA ngamunye.

Singakanani isikhathi sokwenza ukusebenzisa kweTABATA?

Umzuliswano owodwa weTABATA uthatha imizuzu emi-4, bese kuba imizuzu engu-1-2 yokuphumula bese kuqala umzuliswano olandelayo. Mingaki imijikelezo yeTABATA ozokwazi ukuyibekezelela kuya ngamandla akho. Isilinganiso semizuliswano engu-3-5 kuvamise ukuthi isikhathi sokuzivocavoca esigcwele se-TABATA yimizuzu eyi-15-25.

Ngakolunye uhlangothi, uma ukhetha uhlelo olude, ungenza ukusebenzisa i-TABATA nemizuzu engama-40-50. Kulokhu, yakha isifundo ukuze umjikelezo owodwa we-ultra-makali ushintshaniswe nomjikelezo ongaqinile. Isibonelo, imizuzu engu-4, uyasebenza i-burpee eqhumayo, imizuzu emi-4 elandelayo - ibha ekhululekile. Ngesikhathi sokuzivocavoca umzimba, uzokwazi ukubuyisa umoya emzuliswaneni olandelayo, futhi ngokusemandleni awo.

Kukangaki ukwenza ukusebenzisa kweTABATA?

Uma u ufuna ukunciphisa umzimba, bese wenza ukusebenzisa kweTABATA izikhathi ezingama-3-4 ngesonto imizuzu eyi-15-30 noma ama-2-3 ngesonto imizuzu engama-40-45. Akunconyelwe ukwenza ukuzivocavoca okukhulu kwe-TABATA usuku ngalunye, ngoba lokhu kuqeda uhlelo lwezinzwa oluphakathi futhi kungaholela ekuqothulweni.

Uma u hlala usesimweni noma ufuna ukufaka ukuqeqeshwa kweTABATA ekuqeqesheni amandla, kwanele ukubhekana namathebhu amahlandla ama-2 ngesonto imizuzu eyi-15-30. Ungenza uhlelo lwe-HIIT esikhundleni se-cardio yakudala. Ukuzivocavoca ngeTABATA kungcono ukugijima ngemuva kokuqeqeshwa kwesisindo, uma ukufezekisa ngosuku olulodwa. Ngendlela, umthwalo osindayo ku-TABATA Protocol ulusizo olukhulu ukwenza uma ngabe umile ekumeni kwesisindo semisipha ngesikhathi sokuqeqeshwa kwamandla. Ngokuzivocavoca nge-TABATA awakhi izicubu zomzimba, kodwa ukuphuma ekumeni ekukhuleni kwezinkomba zamandla lezo zinhlelo zilingana kahle kakhulu.

Ukwehla kwesisindo akunandaba ukuthi uqeqesha isikhathi sini ohlelweni lweTABATA ekuseni noma kusihlwa. Gxila kuma-biorhythms akho nakumakhono ngamanye. Noma kunjalo, akunconywa ukwenza ukuzivocavoca okukhulu esiswini esingenalutho nangaphambi kokulala. Ukuqeqeshwa kweTABATA kuyakhathaza futhi kuyakhathaza, ngakho-ke lungiselela lokho uzozizwa ukhathele ngemuva kwekilasi. Ikakhulu ekuqaleni, lapho umzimba uvumelana nezingcindezi kuphela.

Kungenzeka yini ukwenza izivivinyo ezifanayo njalo?

Zama ukushintsha isethi yokuzivocavoca kwe-TABATA, ungaphindi uhlelo olufanayo kathathu ngokulandelana. Umzimba wakho ujwayela imithwalo, ngakho-ke ukuqeqeshwa okufanayo, ukusebenza kwawo kuyehla kancane kancane. Ushintsho alusona kuphela isethi yokuzivocavoca, kepha futhi nokuhleleka kwazo. Ngokwesibonelo:

Ungabuyela kusikimu esidala, kepha zama ukushintsha i-oda bese ufaka izivivinyo ezintsha ze-TABATA. Ngezansi kunikezwa abambalwa abalungele ngokuzivocavoca okuhlukile.

Okubalulekile ukwazi!

Uma ukuqeqeshwa kwenziwa ngomgomo wokusebenza kwemizuzwana engama-20, kuphumule imizuzwana eyi-10, akusho ukuthi empeleni kungukuqeqeshwa kweTABATA. Ukuze ube ne-TABATA eyiqiniso udinga ukwenza izivivinyo imizuzwana engama-20 ngamandla abo wokuzivocavoca sekuyi-anaerobic. Igoli lakho inani eliphakeme kakhulu labaphindayo ngesikhathi esincane.

Umthwalo kufanele uqhume futhi ube namandla kakhulu, yingakho ukuqeqeshwa kwe-TABATA kungasekelwa. Imvamisa kwanele imizuzu eyi-15-25, uma uziqeqesha kahle. Ungenza isikhawu sesikhathi TABATA ngejubane elijwayelekile, kepha ukuthola imiphumela emihle ukujima kufanele kube kufushane, kubukhali futhi kube namandla kakhulu. Uma uthanda ukuzivocavoca okude, ushintsha phakathi kwemizuzu engu-4 yokuqina okuphezulu nemizuzu emi-4 yokuqina okuphansi.

Uhlelo lokuqeqeshwa kweTABATA +

Sikunikeza uhlelo lokuqeqeshwa ngokohlelo lwe I-TABATA yabaqalayo yokuthuthuka, kanye nokugxila esiswini, engxenyeni engezansi yomzimba engxenyeni engenhla. Sikunikeza izivivinyo ezi-4 zokuzivocavoca okukodwa, ukuzivocavoca okukodwa kumjikelezo ngamunye we-TABATA (isb., ukuzivocavoca okukodwa kwenziwa imizuzu emi-4 - imijikelezo eyi-8). Ngokunjalo, isifundo sizohlala cishe imizuzu engama-20 ngaphandle kokufudumala nokupholisa umoya.

Ungakhuphula noma wehlise isikhathi sokuzivocavoca kwakho noma ubeke okunye kokuzivocavoca okufanelekile kuwe. Ungahluka futhi ngesikimu sokubulawa (okuningi kulokho okushiwo ngenhla), okungukuthi ungaphindi ukuzivocavoca okufanayo yonke imizuzu engu-4, bese ushintshanisa izivivinyo ezimbili noma ezine kumjikelezo owodwa we-TABATA. Akunandaba ukuthi wakha kanjani ukuzivocavoca umzimba kwakho, into esemqoka oyenzayo ngendlela ngayinye.

Izinga eliphakathi lokuzivocavoca le-TABATA

Inketho 1:

 

Inketho 2:

Izinga eliphakathi lokuzivocavoca le-TABATA

Inketho 1:

 

 

Inketho 2:

 

 

Ukuzivocavoca kweTABATA ngama-dumbbells

 

 

Ukuzivocavoca ngeTABATA kugxilwe emathangeni nasezinqeni

 

 

Ukuqeqeshwa kweTABATA kugcizelelwa esiswini

 

 

Ukuzivocavoca ngeTABATA kugxilwe ezingalweni, emahlombe nasesifubeni

 

 

Siyabonga ngeziteshi ze-youtube ze-gifs: mfit, shortcircuits_fitness, FitnessType, Ukuchaza kabusha Amandla, Live Fit Girl, Luka Hocevar.

UKUQEQESHWA KWE-TABATA: Ukuzivocavoca okwenziwe okulungisiwe okuyishumi

Ukusebenza kweTABATA yokwehlisa isisindo

Ukuzivocavoca ngeTABATA kukhulu kakhulu, kukhuphula kakhulu izinga lokushaya kwenhliziyo futhi kuligcine lisezingeni eliphezulu kulo lonke ikilasi. Ngakho-ke uzokwazi ukushisa ama-calories amaningi , noma ngesifundo esifushane. Inani eliqondile lamakhalori ashisiwe linqunywa ngawodwana, kuya ngezinga lakho lokuqeqeshwa. Imvamisa ukusebenzelana okunokuhlangenwe nakho okuningi kushisa amakhalori angaphansi kwabaqalayo. Ngokwesilinganiso, imizuzu eyi-10 yokuqeqeshwa kwe-TABATA ingashisa ama-calories ayi-150.

Kepha inzuzo enkulu yokuqeqeshwa kwe-TABATA ukusetshenziswa kwekhalori ephezulu, kanye "nomphumela we-afterburner". Lokhu kusho ukuthi umzimba wakho ngenkuthalo shisa amanoni ngisho namahora angama-48 ngemuva kokuzivocavoca umzimba, ngakho-ke uzosheshisa kakhulu inqubo yokususa isisindo esiningi. Isibonelo, ukuqeqeshwa okujwayelekile kwe-cardio ngejubane elilinganisiwe, lo mphumela awunikiwe, ngakho-ke, ukuzibandakanya ku-TABATA kukhiqiza kakhulu umphumela.

Ukuqeqeshwa kweTABATA kuyimithwalo ye-anaerobic, ngakho-ke ungabi nomthelela omubi ezicubu zomzimba, ngokungafani nalokhu kusebenza okufanayo kwe-cardio. Baqeqesha kahle imisipha yenhliziyo futhi bathuthukise ukukhuthazela. Ngaphezu kwalokho, lokhu kuqeqeshwa kwesikhawu esiphakeme kwandisa ukuzwela kwemisipha ku-insulin, futhi ngaleyo ndlela kube lula inqubo yokwehlisa isisindo.

Ungashesha kangakanani ukunciphisa isisindo ekuqeqeshweni kwe-TABATA kuncike ekuguqulweni komzimba, amaphesenti okuqala amafutha omzimba, imvamisa yemithwalo futhi, nakanjani, ukudla. Khumbula ukuthi ukuqeda fat ngokweqile, kufanele udle ukusilela kilojoule emzimbeni waqala ukudiliza amanoni amandla. Izinga elilungile lokwehlisa isisindo ngokuqeqeshwa kwe-TABATA okungu-0.5 kg wamafutha ngesonto. Esontweni lokuqala ungalahlekelwa ngama-2-3 kg ngenxa yokukhipha amanzi amaningi emzimbeni.

Ukudla okufanele: ungaqala kanjani igxathu negxathu

Izinzuzo zokuqeqeshwa kweTABATA:

Izikhathi zokuqeqeshwa kweTABATA: 3 inguqulo eqediwe

Ukuze uhlanganyele ngempumelelo ekusebenzeni kwe-TABATA, uzodinga isibali sikhathi esikhethekile ngokubala phansi. Kepha ngingasitholaphi isibali-sikhathi seTABATA? Sikunikeza izinketho zesikhathi esethiwe ezi-3 zePhrothokholi ye-TABATA.

1. Uhlelo lokusebenza lweselula TABATA-timer

Indlela elula ukulanda uhlelo lokusebenza lwamahhala lwe-TABATA timer lwe-smartphone yakho. Uhlelo lulula, kulula futhi olwenziwe ngezifiso. Ungashintsha inani lezikhawu, ukusetha isikhathi sokuzivocavoca nokuphumula, inani lemijikelezo. Ukuvivinya umzimba kuhambisana nesiginali yomsindo, ukuze ungaphuthelwa ukuqala nokuphela kokuzivocavoca

Izinhlelo zokusebenza ezine-TABATA-timer in Russian for Android:

Izinhlelo zokusebenza ezine-TABATA-timer ngesi-Russian se-iPhone

2. Ividiyo TABATA-timer

Enye indlela yokuqeqesha i-Protocol TABATA: thatha amavidiyo akhethekile we-youtube ane-ready-TABATA-timer. Kwenzelwe ngqo ukuqeqeshwa-ukuqeqeshwa kwe-TABATA - udinga ukufaka ividiyo kuphela bese uqala ukudlala. Ububi bale ndlela ukuthi ungenza ngezifiso izikhathi.

a) I-TABATA timer yomjikelezo o-1 ngomculo (imizuzu emi-4)

b) I-TABATA timer ivulelwe umzuliswano o-1 ngaphandle komculo (imizuzu emi-4)

c) Isikhathi seTABATA semizuzu engama-30 ngomculo

3. Amasayithi ane-TABATA-timer eyenziwe ngomumo

Uma uhlelo lokusebenza lwe-TABATA-timer nevidiyo lingakufaneli, ungathatha amasayithi nge Isilinganiso sesikhathi sesoftware. Vele uvule ikhasi, usethe isikhawu sesikhathi osifunayo bese uqala ukubandakanya. Izixhumanisi zizovuleka ewindini elisha:

5 amavidiyo anokuqeqeshwa kweTABATA

Uma unentshisekelo ekuqeqeshweni kwe-TABATA, qiniseka ukubona ukukhethwa kwethu kwamavidiyo:

Sikunikeza ukuqeqeshwa kwezinhlelo ezi-5 ezenziwe ngomumo ze-TABATA kusuka kumaminithi ayi-10 kuye kwangama-30 kulabo abathanda ukuzibandakanya nabaqeqeshi kwividiyo:

1. Ukuzivocavoca kweTABATA imizuzu eyi-15

↯↯ТАБАТА ТРЕНИРОВКА↯↯ Раскручиваем МЕТАБОЛИЗМ! [# 1]

2.Bosu TABATA Workout (imizuzu engu-8)

3.Ukuzivocavoca ngeTABATA okuvela kuFitnessBlender (imizuzu engama-20)

I-HIIT Cardio Workout - Ukuqeqeshwa Kwesikhawu Esiphezulu seTabata

Ukuzivocavoca kwe-TABATA: amandla we-cardio + (imizuzu engama-4)

5. Ukuqeqeshwa kweTABATA okuvela kuMonica Kolakowski (imizuzu engama-50)

Ukubuyekezwa koqeqesho lwe-TABATA kusuka kubabhalisile

Maria

Uqale wavakashela ukuqeqeshwa kweqembu leTABATA egumbini lokuzivocavoca. Hawu, bekunzima okokuqala! Ngesikhathi engangicabanga ukuthi sengikulungele (ukuzibandakanya izinyanga eziyisithupha ukugijima nokuqeqeshwa kwamandla), ngakho-ke ngaya ezingeni elikhohlisayo, ngangicabanga ukuthi isibambo kalula. Ngemuva kwengxenye yehora yekilasi obekufanele ngiyenze)) Kepha ngijabule kakhulu, bengikwenza inyanga nohhafu amahlandla ama-2 ngeviki, ukukhuthazela okwandisiwe, nomzimba othuthukisiwe. IBurpee manje yenza ngokuthula impela futhi yafunda nokwenza i-Push-UPS.

Julia

Phakathi kwakho konke ukuqeqeshwa kwesikhawu kufana kakhulu neTABATA. Imvamisa zenzele ekhaya nge-timer futhi yonke imijikelezo engu-8 iphinda ukuzivocavoca okukodwa, ukwenza izivivinyo ezi-5-6, imvamisa lokhu kwanele. Zama ukuhlala unzima, ngokwesibonelo, okokuqala, ama-squats kuphela, bese engeza ama-squats ngokugxuma. Noma okokuqala kwakuyipulangwe elijwayelekile, futhi manje ipulangwe elinomlenze ophakanyisiwe.

Olga

Yenza ama-tabata ekhaya, ngokuyisisekelo ukusebenza kwevidiyo. Thanda uhlelo lweFitnessBlender ku-youtube, kulula ukwenza izivivinyo abazinikezayo zihluke kakhulu. Banendlela eningi yokuqeqeshwa kweTABATA yezinga elihlukile lobunzima, hhayi kuphela, kukhona namandla, namaPilates, kanye ne-cardio ejwayelekile. Kepha ngithanda iTABATA ngenxa yefomethi ka-20/10 - ngithanda ukwenza isikhawu.

Luba

Ngibambeke kuTABATA ngesikhathi sekhefu lokuyobeletha. Ufuna okuthile ongakujwayeza emgwaqweni ngesikhathi sokuhamba nengane ukuze ukwenze kusheshe futhi kube kahle. Saw on instagram intombazane e-tabatai ebhentshini, yenza ukweqa okuhlukahlukene, amapulangwe, ama-burpees, i-Push-UPS, izikwele zesikhathi. Qala ukusesha imininingwane, uyifunde, uyithande futhi waqala namathebhu. Ngaziqeqesha lonke ihlobo izikhathi ezingama-4-5 ngesonto imizuzu engama-20, ngasebenza kanzima, ngizama ukungazisindisi. Umphumela - kususwe u-9 kg nesisindo se-zaberemennet kubuyiswe ^ _ ^

Namuhla indlela yeTABATA isamukele bonke abaqeqeshi bezempilo abaphambili emhlabeni. Mhlawumbe azikho izinhlelo ze-HIIT zokufundisa, ezingeke zisebenzise i-TABATA ekilasini labo. Amakilasi avamile ukusebenzisa i-TABATA akusizi nje ukuthi wehlise isisindo somzimba futhi uthole ukuma okuhle, kepha kuzokhuphula ukusebenza kwakho ngokomzimba kufinyelele ezingeni elisha lonke.

Uma ufuna ukufaka ukuqeqeshwa kwe-TABATA kunoma yikuphi okunye ukuvivinya umzimba, kunconywa ukuthi ubone:

Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukuqeqeshwa kweCardio

shiya impendulo