Ngati mwalowa muphunziro lapakati, mwinamwake munamva za chinachake chomwe chimatchedwa maphunziro a Tabata, omwe amadziwika kuti Tabata Protocol.
Ntchitoyi ndi mawonekedwe a maphunziro apamwamba kwambiri omwe amachititsa kuti mtima wanu ufike pamlingo wovuta kwambiri wa anaerobic kwa nthawi yochepa. Pochita izi, mumaphunzitsa mphamvu zanu zonse, zomwe nthawi zambiri ntchito za cardio sizichita.
Zomwezo zimakupangitsani kuti mukhale oyenera, zimakuthandizani kutentha makilogalamu ambiri panthawi yomwe mumagwira ntchito komanso mutatha. Chifukwa chomwe mtundu uwu wa HIIT wopanga masewera umagwirira ntchito bwino ndi chifukwa cha chiwerengero cha ntchito-yopuma. Mumangodutsa mphindi 10 zokha za mpumulo pakati pa mphindi 20 iliyonse yachizolowezi chochita masewera olimbitsa thupi.
Nthawi yaying'ono kwambiri sikwanira kukulolani kuti mubwezeretse bwino, ndi chifukwa chimodzi chomwe chiri cholimbikitsira kumanga chipiriro ndi kukupangitsani.
Tabata Protocol Format
- 20 masekondi a ntchito yopambana kwambiri (mwachitsanzo, sprints, burpees, jumps squat, etc.)
- Mphindi 10 za mpumulo
- Bweretsani kasanu ndi katatu kwa mphindi 4
Lingaliro la maphunziro a Tabata linachokera ku dziko la othamanga, monga momwe malingaliro athu ambiri amapangira. Dr. Izumi Tabata, pulofesa wa Faculty of Sport and Health Science ku Yunivesite ya Ritsumeikan ku Japan, pamodzi ndi mphunzitsi wamkulu wa timu yopanga masewera olimbitsa thupi ku Japan, adafuna kudziwa ngati kuthamanga kwakukulu kwachitetezo chotsatira kwambiri, kumatsatiridwa ndi kupuma, kungachititse kuti masewera a skaters azigwira ntchito.
Pofuna kuyesa mphamvu ya maphunzirowa, Dr. Tabata anatenga maphunziro ophunzirira kupyolera muzowona (170% ya VO2 max ) masewera 4 a masewera a Tabata pogwiritsa ntchito njinga yamoto .
Iye anayerekezera zotsatira ndi gulu lina la othamanga omwe ankatsatira zosiyana, kugwira ntchito mwamphamvu kwambiri (200% VO2 max) kwa masentimita 4-5 a masekondi 30, kenako pamakhala mphindi ziwiri.
Zotsatira, zofalitsidwa mu Medicine & Science mu Sports ndi Exercise , zinali kuti othamanga a Tabata anawongolera VO2 max , yomwe ndi mphamvu ya thupi yogwiritsira ntchito mpweya bwino. Izi zinasinthidwa bwino pa ayezi.
Momwe Tabata Akuphunzitsira Angakwaniritsire Zopangira Zanu Zamagetsi
Chotsatira china chosangalatsa chinali chakuti Tabata Protocol yapititsa patsogolo magulu awiri a mphamvu zathu zazikulu. Zimapangitsa mphamvu ya anaerobic mphamvu , yomwe imayambitsa ntchito yochepa, yopambana kwambiri monga sprints komanso imagwiritsira ntchito mphamvu ya aerobic, yomwe imagwiritsidwa ntchito pochita masewera olimbitsa thupi monga nthawi yayitali, yofulumira.
Pakati pa maphunzilo apakati ndi kuwonjezereka , mtima wa cardio onse umalumikiza machitidwe aerobic, koma, pokhapokha ngati mutagwira ntchito kuchokera kumalo anu otonthoza, nthawi zonse samasintha njira ya anaerobic.
Komabe, monga momwe Dr. Tabata adapezera mu kafukufuku wake, amapanga maphunziro apamwamba kwambiri panthawi yopuma kuposa nthawi yomwe ntchitoyo ingagwirizane ndi machitidwe onse, kupatsa onse othamanga komanso kuchita masewera ena ambiri.
Mfundo yaikulu? Kuchita masewera amapepala kumapereka madalitso ochuluka opindulitsa mu nthawi yochepa, koma izi sizikutanthawuza kuti ntchitoyi ndi ya aliyense.
Kusamala
Chifukwa chakuti nthawi yayitali imafuna khama lonse (Mzere 9-10 pazomwe mukuganiza kuti mukuchita mwakuya ), ndipo chifukwa nthawi yowonjezera yafupipafupi imaphatikizapo ngongole yayikulu ya oksijeni, mphindi iyi yokhala ndi mphindi 4 ingamve ngati yayitali kwambiri maminiti 4 moyo.
Maphunziro a Tabata ndi apamwamba kwambiri komanso oyenerera kwambiri kuti azitha kuchita masewera olimbitsa thupi. Oyamba ayenela kuyamba ndi kuphunzitsidwa kwapang'onopang'ono ndipo pang'onopang'ono amayenda mpaka kufika pamtunda uwu. Kapena, mungathe kuyesa maonekedwewa, masekondi makumi awiri ndi awiri ndi mphindi 10 kuchoka, ndi zosavuta monga kuyenda kapena zochepa zimakhudza ngati kumangoyenda, malo otseguka kapena kunyamula mawondo.
Zozizwitsa zosiyanasiyana zomwe mungachite zimapangitsa kuti mtundu umenewu ukhale wokondweretsa komanso wosangalatsa kusiyana ndi mitundu ina ya ntchito, zomwe zimapangitsa kuti kuwonjezerako kuwonjezekere kuchithunzi chokhazikika cha cardio.
Malangizo a Maphunziro a Tabata:
- Pamene phunziro lapachiyambi linaphatikizapo njinga yosungirako, mungathe kuchita Chisinthiko cha Tabata ndi pafupifupi ntchito iliyonse kapena makina a cardio. Mwachitsanzo, mu Tabata Cardio Workout iyi , pali zochitika zosiyanasiyana za thupi zomwe zikhoza kukuliritsani.
- Onetsetsani kuti mwatenthedwa bwino (kwa mphindi khumi) musanayesere mtundu umenewu.
- Ngati mwatsopano pa maphunziro awa, yambani ndi masewera asanu ndi asanu ndi asanu ndi awiri mphambu zisanu ndi zisanu ndi ziwiri zazochita zolimbitsa thupi ndikuonjezerani mphindi zisanu ndi ziwiri. Mukamamva kuti mukuchita masewera olimbitsa thupi komanso kumanga mphamvu, pang'onopang'ono mufupikitse nthawi zonse ndikuonjezera chiwerengero cha zozungulira kuti muwonjezere zambiri.
- Ngati mumagwiritsa ntchito Tabata imodzi yokha (ngati ntchito zambiri), pitirizani masekondi 60 kapena kuposa pakati pa Tabata.
- Onetsetsani mphamvu yanu nthawi zambiri. Mphamvu imasonkhanitsa pamene mukuyenda muyeso uliwonse, mukuwoneka ngati mukufika kumapeto kwa ntchito yopangira thupi pamene minofu ikutopa ndipo maonekedwe akusowa, ndikukupangitsani kukhala oopsya kwambiri.
- Yesetsani kugwira ntchitoyi mosapitirira maulendo awiri pa sabata, ndikupumula pakati kuti mupewe kupitilira ndi kuvulaza.
- Mukhoza kupeza mapulogalamu akuluakulu a matata omwe angakuthandizeni kuti muzindikire Tabatas yanu, monga Tabata Pro, yomwe imapezeka pa iPhone ndi Android.
Maphunziro a Tabata ndi njira yabwino yowonjezeretsa ntchito zanu, kuyatsa makilogalamu ambiri ndikupeza zambiri pa nthawi yochita masewera olimbitsa thupi. Chifukwa chakuti nthawi yayitali kwambiri, mumamva bwino, koma kumapewera kumawomba. Yesani kuwonjezera maphunziro a Tabata kamodzi pamlungu kuti muwone mmene thupi lanu limayankhira.
Ngati mumamva ngati mukupuma kwambiri, yonjezerani nthawi zowonongeka kapena mutenge nthawi yambiri. Onetsetsani kuti mumvetsere thupi lanu mukamachita masewera olimbitsa thupi. Ngati mumamva kupweteka kapena kupwetekedwa, pumulani, yesani zozizwitsa zosiyana kapena kubwerera tsikulo.
Maphunziro a msinkhu wothamanga kwambiri amatengapo thupi kwambiri, kotero ndi zophweka kuti muwonongeke kuti simusamala.
> Zotsatira:
> Astorino TA, Allen RP, Roberson DW. Zotsatira za Maphunziro Ofunika Kwambiri pa Maphunziro a Magetsi, Vo2max, ndi Muscular Force. Journal of Strength and Conditioning Research . 2012; 26 (1): 138-145. lembani: 10.1519 / JSC.0b013e318218dd77.
> Tabata I, Nishimura K, Kouzaki M, et al. "Zotsatira za kupirira mopitirira malire ndi maphunziro apamwamba kwambiri pa anaerobic mphamvu ndi VO2max." Med Sci Sports Exerc. 1996 Oct; 28 (10): 1327-30.