Uma ungene ekuqeqeshweni kwesikhashana, kungenzeka ukuthi uzwile okuthile okuthiwa ukuqeqeshwa kweTabata, owaziwa nangokuthi iProtata Protocol.
Lokhu okuvezwayo kuyindlela yokuqeqeshwa okuphakanyisiwe okukhulu okuklanyelwe ukwenza inhliziyo yakho ifike kuleyo ndawo enzima kakhulu ye-anaerobic ngezikhathi ezincane. Ngokwenza lokhu, uqeqesha wonke amasistimu wakho wegeyimu, into ejwayelekile yokusebenza kwe-cardio ngokuvamile engayenzi.
Akukona lokho okukwenza ukuthi ulungele ngokwengeziwe, kukusiza ushise amakholori amaningi kokubili nangemva kokusebenza kwakho. Isizathu sokuthi lolu hlobo lwe-HIIT lokudlala lusebenza kahle kakhulu ngenxa yenani lokusebenza-lokuphumula. Uthola imizuzwana engu-10 yokuphumla phakathi komunye umshini wokuzivocavoca wesigamu esingu-20.
Leli gama elifushane kakhulu alanele ukukuvumela ukuthi uphinde ululame, okuyisizathu esisodwa esihle ukwakha ukukhuthazela nokwenza ube nomumo.
I-Tabata Protocol Ifomethi
- Imizuzwana engu-20 yokuzivocavoca kakhulu (isibonelo, ama-sprints, ama-burpees, ama-squat jump, njll)
- Imizuzwana engu-10 yokuphumula
- Phinda izikhathi ezingu-8 zenani lamaminithi angu-4
Umqondo wokuqeqeshwa kweTabata uvela ezweni labagijimi, njengoba imibono yethu yokuqeqeshwa iyenzeka. UDkt Izumi Tabata, uprofesa e-Faculty of Sport and Science Science eRitsumeikan University eJapane, kanye nomqeqeshi oyinhloko weqembu laseJapane lokudlala ngejubane, wayefuna ukuthola ukuthi ukuvuthwa okunamandla kakhulu okulandelwayo, kulandelwa ngisho kufushane ukuphumula, kuzokwenza ngcono ukusebenza kwe-skaters.
Ukuhlola ukuphumelela kwalo mbuso wokuqeqesha, uDkt. Tabata wathatha izifundo zokufunda ngokuphakama okukhulu (170% we- VO2 max ) Ukusebenza kwe-Tabata emaminithini amane usebenzisa ibhayisikili elimile .
Waqhathanisa imiphumela kanye namanye amaqembu abagijimi abahamba ngokuzivocavoca okuhlukile, basebenze ngamandla kakhulu (200% we-VO2 max) ngamasekhondi angu-4-5 wamasekhondi angu-30, alandelwe imizuzu emibili yokuphumula.
Imiphumela, eyanyatheliswa ku- Medicine & Science in Sports and Exercise , yilabo abadlali beTabata bathuthukise ama- VO2 max , okuyikhono lomzimba lokusebenzisa i-oxygen ngempumelelo. Lokho kuhunyushwe ekusebenzeni ngcono kwiqhwa.
Indlela Ukuqeqesha I-Tabata Kungabheka Ngayo Amandla Wakho Amandla
Enye into eyithakazelisayo yayiwukuthi uhlelo lweThabata lwathuthukisa izinhlelo ezimbili zamandla ethu amakhulu. Ihlose uhlelo lwe- anaerobic energy , okuyinto uhlelo olubhekene nokuzivocavoca okusheshayo, okunamandla okufana ne-sprints futhi kuhloswe uhlelo lwe-aerobic energy, okuyinto uhlelo olusetshenziselwa ukuvivinya umzimba njengokuthatha isikhathi eside, ukuhamba kancane.
Ekuqeqesheni kwesikhashana yendabuko kanye nokulinganisela okulinganiselayo , i-cardio yesimo esinqabile kokubili ihlose uhlelo lwe-aerobic, kodwa, ngaphandle kokuthi usebenze indlela yokuphuma kwendawo yakho yokududuza, aziphuzi njalo uhlelo lwe-anaerobic.
Kodwa-ke, njengoba uDkt. Tabata etholakele ocwaningweni lwakhe lokucwaninga, ukwenza ukuqeqeshwa okuphakanyisiwe okukhulu ngesikhathi sokuphumula isikhathi esifushane kunesikhathi sokusebenza kungabhekisela kokubili izinhlelo, ukunikeza abadlali ababili kanye nokudla okungaphezulu kwesibhakabhaka sabo.
Okubalulekile? Ukusebenza kwe-Tabata kunika izinzuzo eziningi zokusebenza esikhathini esingaphansi, kodwa lokho akusho ukuthi lokhu kusebenza kungokwamuntu wonke.
Ukuqapha
Ngenxa yokuthi izikhathi ezinamandla zidinga ukuzikhandla konke (Izinga 9-10 ngalesi sikali sokuzikhandla ), futhi ngoba izikhathi zokuphumula ezincane zihlanganisa isikweletu esikhulu se-oksijeni, lo msebenzi wokugcina amaminithi angu-4 ungase uzizwe njengemizuzu engu-4 emide yakho ukuphila.
Ukuqeqeshwa kweTabata kuthuthuke kakhulu futhi kufaneleke kakhulu kumazivocavoti abhekana nakho. Abaqalayo kufanele baqale ngokuqeqeshwa okukhazimulayo futhi kancane kancane basebenzise indlela yabo kuze kube sezingeni eliphezulu. Noma, ungazama kalula le fomathi, imizuzwana engu-20 futhi imizuzwana engu-10 isuke, ngokuzivocavoca okulula njengokuhamba noma umthelela ophansi uhamba njengokuhamba endaweni, isinyathelo sokuthinta noma ukuphakama kwamadolo.
Ukuzivocavoca okuhlukahlukene ongakwenza kwenza lolu hlobo lokuzivocavoca lube nesithakazelo esikhulu futhi lujabulise kunezinye izinhlobo zokusebenza, okwenza lokhu kube okungeziwe kakhulu kunoma yisiphi isimiso somsebenzi we-cardio.
Amathiphu Wokuqeqesha iTata:
- Ngenkathi isifundo sokuqala sihilela ibhayisikili elimilayo, ungenza iProtokholi yeTabata cishe noma yimuphi umsebenzi noma umshini we-cardio. Isibonelo, kule Tabata Cardio Workout , kunezindlela ezihlukahlukene zokuzivocavoca umzimba, ukuthi uma kwenziwa ngokugcwele, uzothola izinga lokushaya kwenhliziyo yakho.
- Qinisekisa ukuthi ushuthukile ngokuphelele (okungenani imizuzu engu-10) ngaphambi kokuzama lolu hlobo lokuzivocavoca.
- Uma usuhlobo olusha kulolu hlobo lokuqeqesha, qalisa ngemijikelezo engu-5-6 yomsebenzi ngamunye futhi ukwandise konke okunye kumasekhondi angu-20-30. Njengoba uthola umuzwa wokuzivocavoca nokwakha amandla, kancane kancane unciphise izikhathi zokuphumula futhi ukwandise inani lemijikelezo ukuze wengeze ngokwengeziwe.
- Uma wenza ngaphezulu kweyodwa isethi ye-Tabata (njengokuningi okusebenzayo), phumula cishe ngamasekhondi angu-60 noma ngaphezulu phakathi kokusetha kweTabata.
- Gada amandla akho njalo. Ubuningi buqoqa njengoba uhamba ngomjikelezo ngamunye, uphazamisa lapho ufika ekupheleni komsebenzi lapho imisipha idinwe futhi ifomu yenza iphutha, okwenza ube yingozi kakhulu ekulimazeni.
- Yenza lo msebenzi okungaphezu kwezikhathi ezingu-1-2 ngesonto, ukuphumula phakathi ukuze ugweme ukudlula nokulimala.
- Ungathola ezinye izinhlelo zokusebenza ze-Tabata zesikhathi sokubamba ukusiza ukugcina ithrekhi yamathebhu wakho, njenge-Tabata Pro, etholakalayo kokubili i-iPhone ne-Android.
Ukuqeqeshwa kweTabata kuyindlela enhle yokwenza uphuthukise ukusebenza kwakho, ushise amakholori amaningi bese uthola okuningi ngesikhathi sakho sokuzivocavoca. Ngenxa yokuthi izikhathi zincane kakhulu, uzizwa ngempela, kodwa ukuzivocavoca kuphephe. Zama ukufaka ukuqeqeshwa kwe-Tabata kanye ngesonto ukuze ubone ukuthi umzimba wakho uphendula kanjani.
Uma uzizwa sengathi uthola ukuphefumula, wandise izikhathi zakho zokutakula noma uthathe amakhefu engeziwe uma kudingeka. Qiniseka ukulalela umzimba wakho uma wenza noma yiluphi uhlobo lokuzivocavoca okukhulu. Uma uzizwa ubuhlungu noma ungakhululekile, uthatha ikhefu, zama ama-exercises ahlukene noma uphinde usule usuku.
Ukuqeqeshwa kwezinga lokuphakama okuphakeme kakhulu kunomthelela kakhulu emzimbeni, ngakho kulula ukuyiqeda ukuthi awuqapheli.
> Imithombo:
> Astorino TA, Allen RP, uRoberson DW. Umphumela Wokuqeqesha Okuphambene Nesisindo Esiphezulu Ekusebenzeni Kwezinhliziyo, i-Vo2max, ne-Muscular Force. Journal of Strength and Conditioning Research . 2012; 26 (1): 138-145. i-doi: 10.1519 / JSC.0b013e318218dd77.
> Tabata I, Nishimura K, Kouzaki M, et al. "Imiphumela yokukhuthazela okulinganiselayo nokuqeqeshwa okuphezulu okuphezulu kokusebenza kwe-anaerobic ne-VO2max." I-Med Sci Sports Exerc. 1996 Oct; 28 (10): 1327-30.