Ingabe iTabata Ingenziwa Zonke Izinsuku?

-Delile

• Yini iTabata?
• Ingabe i-Tabata ingenziwa ngezisindo?
• Ngabe iTabata ingenziwa nsuku zonke?
• Buyekeza kwe-

Kunoma iluphi usuku, kulula ukuvela nenqwaba yezizathu zokuthi kungani ukuzilolonga kungekho emakhadini. Uma izizathu zakho zokweqa iseshini yokujuluka zihlobene nokushoda kwesikhathi, kulapho iTabata ingena khona. Ifomu lokuqeqeshwa kwezikhawu ezinamandla (HIIT) lingenziwa ngokuphazima kweso, liyisengezo esihle kumbiko wakho wokuzivocavoca, futhi ingakusiza futhi ulahlekelwe isisindo. (Ibhonasi: I-Tabata Ingenziwa Nokuqala)

Kepha lapho ukuzivocavoca umzimba kushesha futhi kushubile, ingabe kungenziwa nsuku zonke? Lapha, ochwepheshe bakhanyisa ukuphepha kwalelo su, nakho konke okunye okudingeka ukwazi mayelana "nokuzivocavoca okuyisimangaliso kwemizuzu emine."

Yini iTabata?

I-Tabata iyindlela yokuzivocavoca esheshayo nenamandla yemizuzu emine eyenziwe ngumcwaningi u-Izumi Tabata. "Ukuyidiliza nje, iTabata yimizuzwana engama-20 yomzamo omkhulu wokulandela ilandelwa yimizuzwana engu-10 yokuphumula," kusho uLindsey Clayton, ongumqeqeshi eBarry's Bootcamp nongumsunguli weBrave Body Project. "Uphinda lokhu kulandelana kwemizuzwana engama-20 kuyekiswe nemizuzwana engu-10 isiyonke imizuliswano eyisishiyagalombili."

Ithimba labaphenyi baseJapan iTabatata liphenye kahle ngemiphumela yokuqeqeshwa kwesitayela se-HIIT ezinhlelweni ze-anaerobic ne-aerobic energy. Kalula nje: Ukuvivinya umzimba nge-aerobic kungumsebenzi olula ozinzile isikhathi eside (cabanga ukugijima), kanti umsebenzi we-anaerobic uvame ukuqhuma okukhulu ngezikhathi ezimfushane (cabanga ukuphrinta). Okutholakele kwabo, kushicilelwe kujenali Imithi & Isayensi Kwezemidlalo Nokuzivocavoca, ithole ukuthi le fomula yesikhawu (ebizwa ngokuthi i-Tabata protocol) iveze ukuthuthukiswa okuphawulekayo kuwo womabili amandla e-aerobic kanye ne-anaerobic esikhathini esingamaviki ayisithupha. (Okuhlobene: Uyini Umehluko Phakathi Kwe-HIIT neTabata?)

Okwenza i-Tabata ihluke ekuqeqesheni okungokwesiko kwe-HIIT isilinganiso esingu-20:10 somsebenzi/ukuphumula kanye namandla ayo wonke, kusho u-Rondel King, M.S., isazi sokuvivinya umzimba esikhungweni sokusebenza kwezemidlalo sika-NYU Langone. Uthi: “Ubheke izikhathi zokusebenza emazingeni aphezulu kakhulu. Uma ungaphumi konke, akufanele kubhekwe njenge-Tabata.

Ingabe i-Tabata ingenziwa ngezisindo?

Izindaba ezinhle: Impendulo ikuwe ngokuphelele. Ukusebenza kweTabata kungafaka izinsimbi noma kube nokunyakaza komzimba kuphela. Ngokufanayo, i-Tabata ingaba i-cardio Workout ejulile noma igxile kakhulu ekuqeqesheni amandla. "Ukuze imikhuba yeTabata iqhutshwe kakhulu yi-cardio, gxila ezintweni ezinjengamadolo aphakeme, ama-jacks agxumayo, kanye nezibhakela," kuphakamisa uClayton, ogcizelela ukusebenza kahle kwalolu hlobo lokuzivocavoca ngoba kungenziwa cishe noma kuphi, ngemishini encane noma engenayo nhlobo . Umkhuba we-Tabata osuselwa emandleni ungabandakanya ukuxubana kwama-triceps dips, ama-push-up, kanye nokufakwa kweplank. (Udinga isiqondiso? Lokhu kuvivinya umzimba kwe-Tabata eshisa amafutha kungangena esikhundleni se-cardio, kuyilapho lokhu kuvivinya kwemizuzu emine kwakha imisipha.)

Ngabe iTabata ingenziwa nsuku zonke?

I-protocol yokuqala ye-Tabata yayiqhutshwa izikhathi ezine ngesonto esikhathini esingamasonto ayisithupha nabasubathi bezinga eliphezulu, kuphawula iNkosi. Uma ugxile enjabulweni yokuqeqeshwa kwe-Tabata, kungaba ukuhlakanipha ukubonisana nomqeqeshi womuntu siqu mayelana nemigomo yakho kanye nendlela engcono kakhulu yokusebenzisa lokhu kuvivinya isimiso sakho ukuze uthole imiphumela emihle. Njengoba, uyazi, akuwona wonke umuntu ongumdlali osezingeni eliphakeme. (Sikhuluma ngabaqeqeshi bomuntu siqu, nazi izizathu ezinhlanu ezizwakalayo zokuqasha oyedwa.)

Njengoba kulula kakhulu ukuhlanganisa izindlela zesitayela se-Tabata, ungakhetha kalula izivivinyo ezihlukene ukuze udale ukujima kwe-Tabata okuqondise amaqembu emisipha ahlukene. Okusho ukuthi, yebo, ungenza ukusebenzisa i-Tabata nsuku zonke.

INkosi inikeza izwi lesexwayiso kulabo abafuna ukusebenzisa iTabata ukufaka i-cardio ngokuphelele. "Ngangisebenzisa ukuqapha lapho ngenza lo mthetho [wokuqala] bese nginamathela izikhathi ezimbili kuya kwezine ngeviki bese ngenza nge-state cardio engaguquki izinsuku ezintathu kuya kwezinhlanu ngesonto," usho kanje. Kodwa ekupheleni kosuku, "ngempela kuncike eminyakeni yobudala bokuqeqeshwa komuntu ngamunye nokuthi ululama ngokushesha kangakanani ekuzilolongeni."

Lapha, uClayton unikela ngokusebenza okuthandwa yifomethi yeTabata, ephelele ukukhuphula izinga lokushaya kwenhliziyo yakho futhi umjuluko uqale ngokushesha. Yenza ukuhambisa ngakunye ngokulandelana, bese uqedela inani elibekiwe lamasethi ngaphambi kokudlulela ekuvivinyweni okulandelayo.

1.Skat jumps (20 on 10 off, 2 sets)

2.I-Push-ups (20 ku-10 isephulelo, amasethi ama-2)

3.Otpercuts (20 koku 10 kuvaliwe, amasethi ama-2)

Abaqobi bezintaba (ama-20 ku-10 off, amasethi ama-2)

Buyekeza kwe-