I-Tabata Ukujima Kwemizuzu emi-4 Ongakwenza Noma Kukuphi, Noma nini

-Delile

• Yini iThabata?
• Izinzuzo Zokusebenza kweTabata
• Indlela Yokwenza I-Tabata Workout
• Buyekeza kwe-

Kujuluke umjuluko. Ukuphefumula kanzima (noma, masithembeke, sikhefuzele). Imisipha ebuhlungu - ngendlela enhle. Lokhu wazi kanjani ukuthi wenza ukujima kweTabata ngendlela efanele. Manje, uma ungeyena umlandeli omkhulu wokuzwa ukusha, ungahle uzibuze, kungani umuntu angafuna ukwenza iTabata? Ngoba wenza umsebenzi wenziwe kahle ... futhi uyashesha.

Yini iThabata?

Ngaphambi kokugxumelaKanjani ukuze uthole okuningi kulokhu kuvivinya kwemizuzu emi-4, kufanele wazi ifomethi yokujima kwe-Tabata. I-Tabata uhlobo lokuqeqeshwa kwesikhawu esiphakeme noma i-HIIT. Ngokuqondile, kungukuzivocavoca kwemizuzu engu-4 lapho wenza khona imizuliswano eyisishiyagalombili yemizuzwana engama-20 usebenzisa umzamo omkhulu olandelwa imizuzwana engu-10 yokuphumula.

I-Tabata = amasekhondi angu-20 asebenza + imizuzwana engu-10 yokuphumula x ama-8 rounds

Izinzuzo Zokusebenza kweTabata

Ukwenza ukuzivocavoca kwemizuzu emi-4 okukodwa (noma "i-Tabata" eyodwa kungakhuphula amandla akho oku-aerobic, umthamo we-anaerobic, i-VO2 max, izinga lokuphumula lomzimba, futhi kungakusiza ushise amafutha amaningi kunokuzivocavoca kwe-aerobic (aka cardio) okungokwesiko kwemizuzu engama-60. Kunjalo, bantu: Imizuzu nje emi-4 yeTabata inganitholela ukuzuza okungcono kokuqina kunehora lonke lokusebenza ku-treadmill. Iqala ukuzwakala ikhanga ngokwengeziwe, ha?

Indlela Yokwenza I-Tabata Workout

Iqhinga lokuthola zonke izinzuzo zalo msebenzi wemizuzu emi-4 izinga lokushuba. Ukwenza i-Tabata Workout - yona, i-BTW, eyakhiwa ngama-70s kuma-Olimpiki aseJapan ngusosayensi ogama lakhe lingu-Izumi Tabata - konke okumele ukwenze ukukhetha umsebenzi we-cardio njengokugijima, ukweqa intambo, noma ukuhamba ngebhayisikili uhambe kanzima ungakwazi imizuzwana engu-20. (Noma ungakhetha okukodwa kwalokhu kuzivocavoca kwe-HIIT yesisindo somzimba.) Bese uphefumula ngokushesha imizuzwana eyi-10 bese uphinda izikhathi eziyisikhombisa ngaphezulu. Futhi uma ngithi "kanzima ngangokunokwenzeka," ngiqonde ukuphakama okuphezulu kakhulu okungamaphesenti ayi-100. Ekupheleni kokuzilolonga kwemizuzu engu-4, kufanele uzizwe ukhathele ngokuphelele. (Kepha, futhi, ngendlela enhle!)

Lapho uqala ukwenza le mizuzu engu-4 yokuzivocavoca, ungahle ungaboni masinyane ukukhanya ekugcineni komhubhe, kepha ukubona izinguquko zangempela emzimbeni wakho kuzokukwenza ukholwe ekusebenzeni kweTabata. Ukulandela lolu hlelo lokuvivinya umzimba lwemizuzu emi-4 ngokuqinisekile luzokusiza ukuthi ube namandla yonke indawo. (Okulandelayo: Ingabe I-Tabata Ingenziwa Nsuku Zonke?)

Ulungele ukuqala ukujuluka phakathi kokunye kwalokhu kuvivinya kwemizuzu emi-4? Nawa amathiphu ambalwa wokuqalisa:

• Ngenkathi ungenza isikhawu seTata cishe nganoma yikuphi ukuvivinya umzimba, qala ngokunyakaza ozizwa ukhululekile ukukwenza. Okuthile okulula njengamadolo aphakeme noma ama-jump jacks kuzokwenza.
• Sebenzisa isibali sikhathi esithembekile - kungaba i-IRL noma uhlelo lokusebenza lusebenza kahle. Akunandaba ukuthi ucabanga ukuthi umuhle kangakanani ku-Mississippi-ing eyodwa, awukwazi ukulinganisa ukuthi kudlule nini imizuzwana engama-20 namasekhondi ayi-10 lapho ubuchopho bakho bugxile ekunikezeni amandla ukuzivocavoca ngomzuzu-4.
• Misa i-mantra enhle ongayiphinda uma ukhathele - uzoyidinga.
• Ukuze uthole ugqozi nokuqondisa okwengeziwe, zama le nselelo Yezinsuku Ezingu-30 Yokuzilolonga Kwesitayela Se-Tabata Ezokwenza Ujuluke Njengokungathi Akukho Kusasa.

Yenza ubuciko ngokuzivocavoca kwakho kwemizuzu engu-4 ngosizo oluvela endlovukazi yaseTabata, umqeqeshi uKaisa Keranen:

• Le Workout Workout ifakazela ukuthi Ungakuthola Ngempela Ukwenza Ngezinto Zasekhaya
• I-Tabata Workout enokuzivocavoca *Ongakaze * Ukubone Ngaphambilini
• I-Total-Body Tabata Circuit Workout Yokuthumela Umzimba Wakho Ku-Overdrive
• Ukujima kwe-Tabata Ekhaya Esebenzisa Umcamelo Wakho Ukujuluka, Hhayi Ukusnuza

Buyekeza kwe-