Ukuzivocavoca nge-TABATA: Ukuzivocavoca okwenziwe ngomumo okulungiselelwe okwehlisa isisindo

Ukuzivocavoca ngeTABATA kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo, ukuqeda amafutha amaningi nokuthuthukisa ikhwalithi yomzimba. Iphrothokholi Yokuqeqesha I-TABATA iyindlela yokuqeqeshwa kwezikhawu eziphakeme kakhulu, lapho uzokwazi khona ukushisa ama-calories amaningi futhi usebenze yonke imisipha.

Funda kabanzi ngokuqeqeshwa kweTABATA

Ngamafuphi ukusebenza kweTABATA? I-TABATA Protocol yochungechunge lwemizuzu emine lokuzivocavoca, oluqukethe izindlela eziyisishiyagalombili zokuzivocavoca ngokohlelo lwemizuzwana engu-8 ukusebenza / imizuzwana engu-20 yokuphumula. Imijikelezo enjalo emine ingaba eziningana ngesifundo ngasinye. Imvamisa iseshini ye-TABATA iba nemijikelezo emibili kuya kwemine imizuzu engama-10, kepha ungakhuphula iseshini yokuziqeqesha ibe yimijikelezo eyisikhombisa noma eyisishiyagalombili, ngokubona kwayo kuphela.

Imithetho yokusebenza

1. Njalo qala ukuzivocavoca ukuqeqeshwa kwe-TABATA, ekupheleni kokunweba kwekilasi. Ukujima akunakwenziwa uma umjikelezo we-TABATA uyingxenye ebalulekile yoqeqesho lwakho (ngokwesibonelo, wenza i-TABATA ngemuva kokuqeqeshwa ngamandla).

2. Ukuzivocavoca okulandelayo kufaka amanye amathebhu. I-TABATA eyodwa ithatha imizuzu emi-4, futhi iqukethe izivivinyo ezimbili eziphindaphindwe ngamasethi ayi-8 (amasekhondi angama-20 esebenza / amasekhondi ayishumi ukuphumula). Ukuzivocavoca kushintshana ngokuvumelana nohlelo lwe-AABVAAW. Lokho, ngokwesibonelo, ku-TABATA kufaka phakathi ukuzivocavoca A nokuzivocavoca B. Ngemuva kwalokho uzokwenza ngokulandelana okulandelayo:

  • Ukuzivocavoca A: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca A: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca A: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca A: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10
  • Ukuzivocavoca: imizuzwana engama-20
  • Ukuphumula: imizuzwana engu-10

Lokhu kulandelana kuthatha imizuzu engu-4 futhi kubizwa ngokuthi ama-tabata. Ngemuva kwe-TABATA eyodwa phumula imizuzu engu-1-2 bese udlulela kwimizuzu engu-4 elandelayo TABATA.

3. Akudingeki ulandele isikimu esingenhla. Ungagijima imizuzu emine uvivinya umzimba owodwa (AAAAAAAA), noma inketho yokushintshanisa izivivinyo ezimbili (AAAABBBB noma ABABABAB), ukushintshanisa noma ukuzivocavoca okune phakathi kwabo (AABBCCDD). Ungahlala ukwengeza ukuqeqeshwa kwakho ukuze kuvumelane nezici zakho.

4. Sinikeza izinketho eziningi zokuqeqeshwa kweTABATA: Wabasaqalayo, ezingeni eliphakathi neliphambili. Kodwa-ke, uma umusha kakhulu ekilasini noma unesisindo esikhulu, ngakho-ke kungcono ukungazijwayeza ukuqeqeshelwa i-TABATA Protocol. Kulokhu kubukwa i-athikili: Ukukhethwa kokuzivocavoca kwabaqalayo ekhaya ukunciphisa umzimba.

Isikhathi sokuzivocavoca kweTABATA:

  • Ukuzivocavoca imizuzu eyi-10 kufaka phakathi i-2 TABATA
  • Ukuzivocavoca imizuzu eyi-15 kufaka phakathi i-3 TABATA
  • Ukuzivocavoca imizuzu engama-20 kufaka phakathi i-4 TABATA

6. Iphuzu elibalulekile! Kuqeqesho lwe-TABATA oludingayo ukwenza izivivinyo ngejubane, ngakho-ke kufanele uphindaphinde kaningi ngemizuzwana engama-20. Okusho ukuthi ukuqeqeshwa kwesikhawu esiphakeme kuphakamisa izinga lokushaya kwenhliziyo (isilinganiso senhliziyo), esiza ukwandisa ukushisa kwamafutha futhi ikhulise imetabolism.

Funda futhi lonke ulwazi mayelana namasongo wokuqina komzimba

Ukuzivocavoca kweTABATA kwabaqalayo

Ukuzivocavoca kweTABATA kwabaqalayo iminithi eli-10

I-TABATA yokuqala (imizuzu emi-4)

1. Ukugijima ne-Shin zahlest

2. Isikwele + ukuthunjwa komlenze ohlangothini (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesibili (imizuzu emi-4)

1. Ukugijima okuvundlile esihlalweni

2. Umkhuzi

Ukuzivocavoca kweTABATA kwabaqalayo iminithi eli-15

I-TABATA yokuqala (imizuzu emi-4)

1. Intambo yokweqa

2. Lunge endaweni (ngokusebenzisa izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesibili (imizuzu emi-4)

1. Jumps zizalanisa izingalo nemilenze

2. Ipulangwe elimile ezandleni

I-TABATA yesithathu (imizuzu emi-4)

1. Ukugijima endaweni

2. Ukuhamba ebhawa

Ukuzivocavoca kweTABATA kwabaqalayo imizuzu engama-20

I-TABATA yokuqala (imizuzu emi-4)

1. Jumping Jacks nge ephakamisa idolo

2. Isikwele ngokukhuphuka kwamasokisi

I-TABATA yesibili (imizuzu emi-4)

1. Ukwenyuka nokwehla kwesihlalo (ngezindlela ezimbili emlenzeni ngamunye)

2. Plank on izingalo zangaphambili

I-TABATA yesithathu (imizuzu emi-4)

1. Umthelela ophansi weBurpee

2. Amadolo afinyelela esifubeni (ngezindlela ezimbili ohlangothini ngalunye)

I-TABATA yesine (imizuzu emi-4)

1. Amaphaphu ahlukanisiwe

2. Amadolo phezulu kubha

Izinga eliphakathi lokuzivocavoca le-TABATA

I-TABATA Workout level intermediate level 10 imizuzu

I-TABATA yokuqala (imizuzu emi-4)

1. Isikwele siyagxuma

2. Thinta unyawo ngentambo yangemuva

I-TABATA yesibili (imizuzu emi-4)

1. Ukugijima okuvundlile

2. Amalenge kumbuthano (ngezindlela ezimbili emlenzeni ngamunye)

Izinga eliphakathi lokuzivocavoca leTABATA imizuzu eyi-15

I-TABATA yokuqala (imizuzu emi-4)

1. Ukushushuluza

2. - Thinta imichilo yamahlombe

I-TABATA yesibili (imizuzu emi-4)

1.I-skater

2. I-lunge enesikwele (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesithathu (imizuzu emi-4)

1. Ukuphakamisa imilenze ngezandla phezulu

 

2. Ipulangwe eliseceleni (ngezindlela ezimbili ohlangothini ngalunye)

I-TABATA level-intermediate level 20 imizuzu

I-TABATA yokuqala (imizuzu emi-4)

1. Ukuzalela izandla ku-squat uhhafu

2. Push-UPS emadolweni

I-TABATA yesibili (imizuzu emi-4)

1. Izikwele ngokugxuma

 

2. Ibhayisikili

I-TABATA yesithathu (imizuzu emi-4)

1. Ukuphakamisa imilenze phambili nasemuva

2. Ukuchaphazeleka kwemilenze ngentambo

I-TABATA yesine (imizuzu emi-4)

1. Ukugxumela eceleni

I-2. Superman

Ukuzivocavoca kweTABATA kwabathuthukile

Ukuqeqeshwa kweTABATA kwemizuzu eyi-10 esithuthukile

I-TABATA yokuqala (imizuzu emi-4)

1. IBurpee

2. Amaphaphu okuhamba

I-TABATA yesibili (imizuzu emi-4)

1. Ukuzalela izandla nezinyawo nge-podrezkoj

2. IPlank Spiderman

Ukuzivocavoca kweTABATA kwemizuzu eyi-15 esezingeni eliphezulu

I-TABATA yokuqala (imizuzu emi-4)

1. Ukuzalela izingalo nemilenze ngesikwele

2. Ukuhamba ngentambo (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesibili (imizuzu emi-4)

1. Eqa ama-degree angu-180

2. Phindela emuva ama-pushups phansi ngezinyawo zokushaya

I-TABATA yesithathu (imizuzu emi-4)

1. IBurpa enezandla nezinyawo ezizalanayo

2. Ukujikeleza kwesandla ebhandeni

Ukuzivocavoca kweTABATA kwabaphambili yimizuzu engama-20

I-TABATA yokuqala (imizuzu emi-4)

1. Amaphaphu we-Plyometric

2. Ama-Pushups + amadolo adonsela esifubeni sakho

I-TABATA yesibili (imizuzu emi-4)

1. Ukugxuma ngokuphakamisa imilenze ku-strap

2. Gijimela ngapha nangapha

I-TABATA yesithathu (imizuzu emi-4)

1. Ukugijima nokuphakamisa amadolo

2. I-Plyometric lateral lunge (ngezindlela ezimbili ohlangothini ngalunye)

I-TABATA yesine (imizuzu emi-4)

1. Ukuzalela izandla nezinyawo isikwele esincane

2. Isonta endibeni

Ukuqeqeshwa kweTABATA ezindaweni ezinezinkinga

Ukuzivocavoca kweTABATA imizuzu engama-20 yesisu

I-TABATA yokuqala (imizuzu emi-4)

1. Ukuzala izandla nezinyawo ngokuzalanisa

2. Ukuphakama kwezandla ngentambo

 

I-TABATA yesibili (imizuzu emi-4)

1. Ukugijima okuvundlile

2. Thinta amaqakala

I-TABATA yesithathu (imizuzu emi-4)

1. kuzuba Lateral

2. Phakamisa izinkalo zakho ohlangothini oluseceleni (ngezindlela ezimbili emlenzeni ngamunye)

I-TABATA yesine (imizuzu emi-4)

1. Ukujija ngentambo

2. Thinta indololwane yedolo

TABATA-ukuzivocavoca imizuzu engu-20 ukuya ezinqeni nasemilenzeni

I-TABATA yokuqala (imizuzu emi-4)

1. Izikwele ngokugxuma

2. Ukudonsa ilunge (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesibili (imizuzu emi-4)

1. Isikwele siyagxuma

2. Reverse lunge nokuphakamisa amadolo (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesithathu (imizuzu emi-4)

1. AmaSumo squats ngokugxuma

2. Amaphaphu asemaceleni (izindlela ezimbili emlenzeni ngamunye)

I-TABATA yesine (imizuzu emi-4)

1. Amaphaphu we-Plyometric nge-jump

2.I-skater

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

Bona futhi:

  • Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya + uhlelo lokuzivocavoca oluqediwe
  • Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu + uhlelo lokuzivocavoca oluqediwe
  • Ukuzivocavoca okuphezulu okuphezulu kakhulu kwemilenze + uhlelo lokuzivocavoca oluqediwe

Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukuqeqeshwa kweCardio

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