Ukuqeqeshwa okuphezulu kwe-15 TABATA okuvela kumqeqeshi wasePoland uMonica Kolakowski

Ukuqeqeshwa kweTABATA kuyinto enye yamathrendi asebenza kakhulu ekuqineni kwesisindo. Okokuqala, ngeseshini eyodwa ungashisa ama-calories amaningi ngokuvivinya umzimba kakhulu. Okwesibili, ngemuva kwenqubo yokushisa amafutha e-TABATA iqhubeka ngisho nasemini. Okwesithathu, phakathi nalezi zifundo, ucekela phansi imisipha ngokungafani nokusebenza okuvamile kwe-cardio. Sikunikeza ukukhetha koqeqesho lwe-TABATA kumqeqeshi wasePoland uMonica Kolakowski (UMonika Kołakowska).

Yini ukuzivocavoca kweTABATA? Kungukuqeqeshwa kwesikhawu lapho ushintsha khona izikhathi zokusebenza ezinamandla nezikhawu zokuphumula ezimfushane. I-TABATA eyodwa ithatha imizuzu engu-4 futhi inemijikelezo engu-8: amasekhondi angu-20 omsebenzi namasekhondi ayishumi okuphumula. Ngemizuzwana engama-10 uzobe uzivocavoca umzimba kulandelwa ukuphumula kwemizuzwana eyi-20 bese ubuyela kokukhulu. Ku-TABATA ungaphinda isenzo esifanayo, noma uguqule okwehlukile. Isibonelo, uMonica Kolakowski uvame ukuba ne-TABATA eyodwa enokuzivocavoca umzimba okune.

Funda kabanzi ngokuqeqeshwa kweTABATA

Lokhu kuzivocavoca kufanelekile ekushiseni okuphezulu kwekhalori, kusheshise imetabolism kanye nokwehlisa isisindo. Sicela wazi ukuthi lolu hlelo lokushisa amanoni, hhayi ukwakha izicubu zomzimba.

Ifaka ukuqeqeshwa kweTABATA uMonica Kolakowski:

  1. Ukujima kususelwa ku-TABATA. I-TABATA eyodwa ithatha imizuzu emi-4 futhi isho ngohlelo lwemizuzwana engama-20 ukusebenza / imizuzwana eyi-10 yokuphumula (imijikelezo eyi-8). Le thebhu yemizuzu emine izosuka kwamathathu kuye kwayisishiyagalombili kuye ngobude bamavidiyo. I-TABATA ngayinye uMonica Kolakowski ifaka izivivinyo ezi-4 eziphindwa kabili. Phakathi kokuphumula kwetabetai imizuzwana engama-30 kuye kwangama-60.
  2. Ukuzivocavoca ngeTABATA, okubalwe ngezansi, kusuka kumaminithi angama-25 kuye kwangama-60, ngakho-ke uzokwazi ukuzikhethela ubude besikhathi samakilasi.
  3. Amavidiyo afanelekile ngokuqeqeshwa okuphakathi okuthuthukile nokuthuthukile. UMonica unikela ngezinga elihlanganisiwe, lapho ukuvivinya umzimba ngamandla kufakwa ngamandla aphansi. Umjuluko kodwa namanje. Ngokuzithandela, ukunciphisa ijubane noma ukumisa.
  4. Ukuzivocavoca okufanele ukwenze ama-squats kanye nokwehluka kwawo, amaphaphu kanye nokwehluka kwawo, ukusubatha, i-Push-UPS, ukugxumagxuma kwezandla nezinyawo, umgibeli, umlenze ujika, imibhoshongo, intambo eyeqayo, amapulangwe ezindololwaneni nasemikhondweni kanye ukuhluka, ukugijima ngamadolo aphakamisa phezulu, njll. Ingxenye ebalulekile yokuzivocavoca iyaphindwa kusuka ohlelweni olulodwa ngokuhluka okuncane.
  5. Iningi lalezi zinhlelo ezingezansi zigcina ngezidladla zesisu phansi ngejubane lokuphumula.
  6. Konke ukuqeqeshwa kukaMonica kunokufudumala okuphelele ne-hitch (imizuzu engu-5-7), awudingi ukubheka amavidiyo angeziwe ukuze ufudumale ngaphambi kwekilasi.
  7. Ukuziqeqesha ngesisindo somzimba wakhe, okungukuthi, awudingi imishini eyengeziwe (ngaphandle kwevidiyo eyodwa lapho uMonica esebenzisa khona njengamabhodlela weplastiki alula kakhulu).
  8. Ukwehlisa isisindo ukuzivocavoca ezinhlelweni ezihlongozwayo amahlandla ama-3-4 ngesonto. Akunconywa ukwenza izivivinyo nsuku zonke. Okungenani usuku lonke. Ngaphandle kwalokho, uzozuza ukweqa ngokweqile bese uphuma ezinyangeni ezimbalwa ngenxa yemithwalo eyeqile.
  9. Ngokufanelekile, kufanele ushintshe umthwalo osindayo onjalo ngokuqeqesha amandla. Bona, isibonelo: Kwenziwe ukuqeqeshwa kwamandla kwamantombazane ekhaya.
  10. Uhlelo alunconyelwe abantu abanezinkinga zamalunga wamadolo, imithambo ye-varicose, izifo zohlelo lwezinhliziyo.

UTABATA ovela kuMonica Kolakowski imizuzu engama-30-35

Lokhu ukukhethwa kokuzivocavoca kwe-TABATA okubandakanya izikhawu ezi-3-5. Ngaphandle kweqiniso lokuthi ukusebenzisa kufushane, kukhulu ngokwanele. Amavidiyo amabili okugcina ekuhlanganisweni ahlala imizuzu engama-40, kepha ukuphela kwesifundo kunikelwe izivivinyo ze-abs.

1. I-TABATA enamabhodlela amanzi (imizuzu engu-25)

  • Ukuzifudumeza (cishe imizuzu engu-7)
  • Izikhawu ezi-3 x ze-TABATA (imizuzu emi-4 iyinye)
  • Ukwelula (cishe imizuzu emihlanu)
  • Ukuzivocavoca kwenziwa ngamabhodlela noma izinsimbi ezilula
I-SLIMMING TABATA - UKUSEBENZA OKUGCWELE NGAMABHODLELA AMANZI

2. UTABATA ume ngokuphelele (imizuzu engama-30)

3.TABATA + ipulangwe ezindololwaneni (imizuzu engama-30)

4. UTABATA ume ngokuphelele (imizuzu engama-30)

5.Ukuzivocavoca ngezingalo kweTABATA + (imizuzu engama-35)

6. I-TABATA kude nezindawo ezinezinkinga (imizuzu engu-35)

7.Ukuzivocavoca ngezingalo kweTABATA + (imizuzu engama-40)

8.Ukuzivocavoca ngezingalo kweTABATA + (imizuzu engama-40)

UTABATA ovela kuMonica Kolakowski imizuzu engama-45-60

Le vidiyo ye-TABATA ilungele labo abanesikhathi esingu-45-60 ukuba bazijwayeze. Ngaphandle kokuthi izifundo zinde, zingama-tempo abekezelelanayo ngokushintshanisa ukuvivinya umzimba okunamandla nokuphansi. Ukusebenza okulungiselelwe kuzokwazi ukubekezelela ukujima kusukela ekuqaleni kuze kube sekugcineni.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

1.TABATA 8 imizuliswano emi ngokuphelele (imizuzu engama-45)

2.TABATA imizuliswano engu-8 + cindezela (imizuzu engama-50)

3.TABATA + cindezela imizuliswano engu-8 (imizuzu engama-50)

4.TABATA imizuliswano ephindaphindwayo (imizuzu engama-50)

5.TABATA imizuliswano engu-8 + cindezela (imizuzu engama-50)

6.TABATA 9 imizuliswano emi ngokuphelele (imizuzu engama-55)

7.TABATA + cindezela imizuliswano engu-10 (imizuzu engama-60)

Bona futhi:

Ngaphandle kwemishini, ukwehlisa isisindo, ukuzivocavoca isikhawu, ukusebenza kweCardio

shiya impendulo