Pitani bwino
Maphunziro apamwamba kwambiri (HIIT) ndi ukali wonse masiku ano, kupereka imodzi yogwiritsira ntchito kwambiri yotentha calories, kutaya thupi ndikuyamba kupanga mawonekedwe. Nthawi zovuta (zomwe zimachitidwa kwa masekondi 10-60) zimakufikitsani ku msinkhu watsopano, kunja kwa malo anu otonthoza kumene inu muli thupi mukhoza kutentha matani a makilogalamu. Nthawi yotsala yomwe imatsatira (nthawi zina kutalika kapena kutalika kuposa nthawi yeniyeni) imakulolani kuti mubwezere kuti mutha kuchichita kachiwiri ... ndi kachiwiri ... ndi kachiwiri.
Kuchita ntchito zachikhalidwe za HIIT ndizovuta, koma ngati mukuyang'ana vuto limene lingakulepheretseni kuti mufike kumapeto, musawonekere kuposa maphunziro a Tabata .
Kodi Tabata ndi chiyani?
Kuchita masewera olimbitsa thupi, ndi kosavuta kwambiri, kumagwira ntchito kwa mphindi 4 (kuphatikizapo kutentha ndi kuziziritsa ) zomwe zimaphatikizapo masekondi 20 apamwamba kwambiri kapena maphunziro a anaerobic otsatiridwa ndi mphindi 10 za mpumulo. Mumabwereza maulendo 8 nthawi yonseyi kwa mphindi 4 kuti mupange masewera olimbitsa thupi kwambiri . Kusiyanitsa pakati pa maphunziro a Tabata ndi ntchito zina zolimbitsa nthawi ndizofunika kwambiri. Chifukwa chakuti nthawi zina zonse ndizofupikitsa kuposa momwe ntchitoyo imakhalira, mphamvu yowonjezera ngati ngongole ya oksijeni ikukwera, kukupatsani chisokonezo chokhazikika pambuyo pa mphindi 4 zokha zolimbitsa thupi.
Poyambirira kuti apangidwe kwa othamanga kuti apititse patsogolo ntchito, maphunziro a Tabata agonjetsedwa kwambiri, ndikupereka machitidwe opatsa chidwi atsopano. Ntchito za Tabata zamasiku ano sizingokhala mphindi 4 zokha, koma mpaka ola limodzi.
Ntchitoyi sikuti imangophatikizapo njinga yamagetsi , monga yogwiritsidwa ntchito pa phunziro lapachiyambi, koma ntchito zosiyanasiyana ndi zochitika: Cardio , kuphunzitsa mphamvu , kettlebell , chigawo chimayenda kapena chisakanizo cha onsewo.
Kaya mukutsatira kapena mukudzipangira nokha (onani m'munsimu), pali zotsalira ndi zowonongeka kuziganizira musanayese maphunziro a Tabata:
Zotsatira
- Ntchito Zang'ono - Kaya ntchito yanu ndi imodzi kapena masewera amodzi, katemera wa Tabata uli ndi mphindi 4 zokha. Zigawo zochepa zowonongeka (masekondi 10 okha) zimakweza kwambiri, ndikukulolani kuchita zambiri mu nthawi yochepa
- Kupititsa patsogolo machitidwe - Masewera othamanga pa phunziro lapachiyambi amapindula ndi kuti Tabata imapanga zonse za anaerobic ndi aerobic compacity (kwambiri cardio workouts amangofuna imodzi kapena ina). Mudzawonanso mtundu woterewu m'moyo wanu wa tsiku ndi tsiku ndi ntchito zanu zina pamene thupi lanu limakhala bwino kwambiri pogwiritsa ntchito oksijeni
- Zovuta - Kusankha kwangwiro kwa masewero olimbitsa thupi kufunafuna chinachake chatsopano kuyesa
- Kugwira ntchito - Kutsegulira nthawi yovomerezeka kwawonetsedwa kuti ikuwotcha kwambiri ma calories ndikuwonjezera ntchito. Poyang'ana pa maphunziro a anaerobic interval , monga Tabata kuphunzitsa, amapereka ngakhale zambiri za zopsereza zopatsa mafuta
Wotsutsa
- Osati Oyamba - Maphunziro a Tabata ndi abwino kwa ochita masewera olimbitsa thupi amene ali ndi chidwi chochita masewera olimbitsa thupi. Mphamvu imasonkhanitsa, ikuyandikira pafupi ndi mapeto. Ndi zophweka kuti mwamphamvu kukung'ambirani ngati simunagwiritsidwe ntchito pophunzitsa
- Zosamvetsetseka - Ngati mupita nthawi zonse pafupipafupi (pafupi ndi Mzere wa 10 pazomwe mukuganiza kuti mukuchita mwakuya ), mphindi yachinayi idzawoneka ngati yayitali kwambiri, yosasangalatsa kwambiri mphindi 4 za moyo wanu
- Kuopsa kwa Kuvulala - Nthawi zonse mumakhala ndi chiopsezo chachikulu chovulazira pamene mukuchita masewera olimbitsa thupi, kuthamanga kwambiri. Pewani chiopsezo chotere poonetsetsa kuti ndinu oyenerera maphunziro awa (miyezi ingapo yochita masewera olimbitsa thupi pansi pa lamba wanu) komanso kuti muwotha bwino musanayambe kugwira ntchito.
- Zosasangalatsa - Mphindi 4 ya zochitika zofanana, ngakhale kupuma pakati, zimatha kukhala zosasangalatsa komanso mwamsanga kutopa minofu yanu, kuchititsa mawonekedwe anu (ndi zifukwa) kuti avutike
Kuyamba ndi Tabata Training
Kukongola kwa maphunziro a Tabata ndikuti pali njira zingapo zomwe mungayesere: Mavidiyo (monga Amy Dixon's Breathless Body), mafilimu omvetsera (monga Tabata Coach, amene ndimapatsidwa ndi Deekron, yemwe ndimamukonda kwambiri) kapena mukhoza kupanga Tabata yanu ntchito yogwiritsira ntchito ntchito iliyonse yomwe mumakonda, ngakhale kuti ena angagwire ntchito bwino kuposa ena:
- Sprints kunja
- Sitima yapamwamba
- Wophunzitsa Elliptical
- Kuthamanga kwambiri kwa cardio kumachita : Kudumpha jacks , burpees , jumps squat , ndi zina zotero.
- Maphunziro apamwamba amphamvu olimbitsa thupi: Masewera, pushups , mapapo , ndi zina zotero.
Kumbukirani kuti kugwira ntchito zomwezo mobwerezabwereza kawiri kawiri kungayambitse kutopa, kotero mutha kupeza mphamvu yanu (ndi mawonekedwe anu) pamene mukufika kumapeto. Njira imodzi yolimbana nayo (ndi kupeĊµa zosungira) ndi kusakaniza ndi kuchita masewero mumtundu womwewo wa Tabata. Mwachitsanzo, kusinthana jack wodumphira ndi kulumpha khungu kapena ngakhale kuchita masewera 8 osiyanasiyana panthawi yonseyi.
Kuti ntchito yanu ikhale yosavuta, ganizirani kugwiritsa ntchito nthawi. Tabata Pro App ndi imodzi mwazimene ndimakonda Tabata Timers ($ 2.99), zomwe zimakulolani kuti muike nthawi yayitali ndi nthawi yopuma.
Chitsanzo cha Tabata Cardio Workout
Pansipa pali chitsanzo chimodzi chokha cha Masewera a Tabata omwe akuphatikizapo ma teti 4 a Tabata, omwe ali ndi machitidwe awiri apamwamba omwe mungapange nawo kutalika kwa seti iliyonse. Kumbukirani, izi ndizomwe zimapangika patsogolo, choncho musinthe mazochita kuti mugwirizane ndi msinkhu wanu komanso mutenge nthawi yayitali ngati mukufunikira.
Kutentha: Mphindi 10 cardio, pang'onopang'ono kuwonjezeka kwambiri
Tabata Yakhazikitsa 1:
1. Mabomba
2. Kukula kwa Mapiri
Ntchito ina iliyonse kwa masekondi 20, kupumula masekondi khumi pakati ndi kubwereza maulendo 8.
Pumula mphindi imodzi
Tabata Yakha 2:
1. Kutuluka Kwambiri
2. Plyo-Jacks
Ntchito ina iliyonse kwa masekondi 20, kupumula masekondi khumi pakati ndi kubwereza maulendo 8.
Pumula mphindi imodzi
Tabata Yachitatu 3:
1. Kudumpha kwa Squat
2. Kuthamanga - Mipamwamba
Ntchito ina iliyonse kwa masekondi 20, kupumula masekondi khumi pakati ndi kubwereza maulendo 8.
Pumula mphindi imodzi
Tabata Wokonza 4:
1. Ziphuphu Zokwera
2. Mbali Zogwedera Kuthamanga Maungulo
Ntchito ina iliyonse kwa masekondi 20, kupumula masekondi khumi pakati ndi kubwereza maulendo 8.
Pumula mphindi imodzi
Kutsika pansi: Mphindi 5
Total Workout Time : Mphindi 35
Zochita zambiri za Tabata
- Tabata Cardio Workout
- Kugwiritsa Ntchito Mphamvu Zolimba
- Tabata Low Impact Challenge
- Tabata Cardio Challenge
Zotsatira:
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.
Eti Trapp, DJ Chisholm, Freund J, et al. Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi kwambiri pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri. Int J Obes (London). 2008 Apr; 32 (4): 684-91.