Hamba ukuphefumula
Ukuqeqeshwa kwezinga eliphakeme kakhulu (HIIT) lonke ukufutheka kulezi zinsuku, ukunikeza omunye umsebenzi osebenza kahle kakhulu wokushisa amakholori, ukulahlekelwa isisindo nokuma. Lezo zikhathi ezinzima (ngokuvamile ezenzelwe amasekhondi angu-10-60) zikuyisa ezingeni elisha lokuqina , ngaphandle kwendawo yakho yokududuza lapho umzimba ungashisa ama-calories amathani. Isikhathi sokuphumula esilandelayo (ngezinye izikhathi ubude obufanayo noma obude kunesikhathi sokuqina) sikuvumela ukuba ululame ukuze ukwazi ukukwenza futhi futhi ... futhi futhi futhi.
Ukusebenza komdabu kwe-HIIT kunzima, kodwa uma ufuna inselele eyokuphoqa kumkhawulo ophelele, ungabhekanga ukuqeqeshwa kwe- Tabata .
Kuyini iTata?
Ukuzivocavoca kweTabata kuwukusebenza okulula okuyiminitha emine (okungahlanganisi ukufudumala nokupholisa phansi ) okufaka imizuzwana engu-20 yokuphakama kakhulu noma ukuqeqeshwa kwe- anaerobic kulandelwa imizuzwana engu-10 yokuphumula. Uphinda lo mjikelezo izikhathi ezingu-8 ngqikithi yemizuzu engu-4 ukuze ufunde okufushane kakhulu, kakhulu. Umehluko phakathi kokuqeqeshwa kweTabata nezinye ukuqeqeshwa kwesikhashana ukuqina okukhulu. Ngenxa yokuthi izikhathi zokuphumula zifushane kakhulu kunomsebenzi obekayo, ukuqina kwesikweletu kukhishwa njengesikweletu se-oksijeni, kukushiya umonakalo okhishwe ngemuva kwemizuzu emine yokuzivocavoca.
Ngenkathi ekuqaleni kudalwe abadlali ukuthuthukisa ukusebenza, ukuqeqeshwa kwe-Tabata kuye kwashaya okujwayelekile, okuhlinzekwa kokusebenza okujwayelekile kokusebenza okuthakazelisayo okusha. Ukusebenza kweTabata yanamuhla akuyona nje imizuzu engu-4 kuphela, kodwa kuze kube ihora.
Lezi zisebenzi azibandakanyi nje ibhayisikili elimisiwe , njengoba lisetshenziswe ekutadisheni kwasekuqaleni, kodwa imisebenzi ehlukahlukene kanye nokuzivocavoca: I- Cardio , ukuqeqeshwa kwamandla , i- kettlebell , i- compound ihamba noma ingxube yabo bonke.
Kungakhathaliseki ukuthi ulandela ukuqeqeshwa noma udale owakho (bheka ngezansi), kunezinye izinzuzo nokuqapha ukucabangela ngaphambi kokuzama ukuqeqeshwa kwe-Tabata:
Izinzuzo
- Ukusebenza okufishane - Kungakhathaliseki ukuthi ukuqeqeshwa kwakho kuyisitatimende esisodwa noma uchungechunge, umshini ngamunye weTabata ungamaminithi amane nje ubude. Izingxenye ezincane kakhulu zokuphumula (imizuzwana engu-10 kuphela) ziphakamisa ukuphakama okukhulu kakhulu, zikuvumela ukuba wenze okuningi ngesikhathi esingaphansi
- Ukwenza ngcono ukusebenza - I-skaters yesivinini esifundweni sokuqala sitholwe ukuthi iTabata ithuthukisa kokubili ukusebenza kwe-anaerobic kanye ne-aerobic ( ukusebenza okuningi kwe- cardio kuphela kuhlose eyodwa noma enye). Uzobona ukuthi lolu hlobo lokuthuthukisa empilweni yakho yansuku zonke kanye nokunye okusebenzayo njengoba umzimba wakho usebenza ngokuphumelelayo uma usebenzisa i-oxygen
- Inselele - I-pick-me-up ephelele yokuzivocavoca ezithuthukile ifuna into entsha ukuzama
- Ukusebenza okuphumelelayo - Ukusebenza kwangaphakathi kwesikhathi kuye kwafakazelwa ukuthi kushise amakholori amaningi futhi kwandise ukusebenza. Ukugxila ekuqeqeshweni kwe-intervention anaerobic , njengoqeqesho lwe-Tabata, linikeza ngisho nangaphezulu kulawo mahlaya asebenza ngekhalori
I-Cons
- Akusibo Abaqalayo - Ukuqeqeshwa kweTabata kungcono kakhulu kumazivocavoti asezingeni eliphezulu abakhululekile ngokuzivocavoca okukhulu. Ukuqina kuqoqa, ukuqhubekela phambili ekupheleni. Kulula ukuqina ukugxila kuwe uma ungasetshenziselwa lolu hlobo lokuqeqesha
- Okungahambi kahle - Uma uhamba konke ngesikhathi sokuphakama okuphezulu (ezungeze iNqanaba 10 kulokhu okulinganiselwe ukulinganisa isikali ), umjikelezo womzuzu o-4 uzomuzwa njengemizuzu emine yokude kakhulu, engakhululekile kakhulu empilo yakho
- Ingozi Yokulimala - Kuhlale kunengozini enkulu yokulimala uma wenza umthelela ophezulu, ukuzivocavoca kakhulu. Ncipha leyo ngozi ngokuqinisekisa ukuthi ulungele lolu hlobo lokuqeqesha (izinyanga eziningana zokuvivinya umzimba njalo ngaphansi kwebhande lakho) nokuthi uyashisa ngokufudumele ngaphambi kokuqeqeshwa.
- I-Monotonous - imizuzu engu-4 yokuzivocavoca okufanayo, ngisho nokuhlala phakathi, ingathola i-monotonous futhi isheshe ithathele imisipha yakho, okwenza ifomu lakho (nesisusa) sihlupheke
Ukuqalisa ngokuqeqeshwa kwe-Tabata
Ubuhle bokuqeqeshwa kwe-Tabata ukuthi kunezinketho eziningi ongakhetha kuzo: Amavidiyo (njengamalungu omzimba ka-Amy Dixon's Breathless Body), ukusebenza okulalelwayo (njengomqeqeshi weTabata, ohlinzekwa nguDeekron wami wokuzivocavoca ozithandayo) noma ungenza iTata lakho siqu Ukusebenzisa usebenzisa noma iyiphi into oyithandayo, nakuba abanye bazosebenza kangcono kunabanye:
- I-Sprints ngaphandle
- Ibhayisikili eliphephile
- Umqeqeshi we-Elliptical
- Ukuzivocavoca okukhulu kakhulu kwe-cardio: Izimpukane ze- Jumping , i- burpees , i- squat jumps , njll.
- Izisindo zokuqeqeshwa okunamandla kakhulu: Izikwele , ama- pushups , amaphaphu , njll.
Khumbula ukuthi ukwenza okufanayo izikhathi ezingu-8 kungabangela ukukhathala, ngakho-ke ungathola amandla akho (kanye nefomu lakho) uma ufika ekupheleni. Enye indlela yokulwa nalokhu (futhi ukugwema ukuphela komuntu) ukuxuba nokuzivocavoca komdlalo kumjikelezo owodwa weTata. Isibonelo, ukushintsha i-jack jumping nge-squat jump noma ngisho nokwenza izivivinyo ezahlukene ezingu-8 kulo lonke umjikelezo.
Ukwenza umsebenzi wakho ube lula, cabanga ukusebenzisa i-timer. I-Tabata Pro App ingenye yezintandokazi zami ze-Tabata ($ 2.99), ikuvumela ukuba usethe ubude bomsebenzi wakho nokuphumula okunye okuthandayo.
I- Tabula yesampula ye- Cardio Workout
Ngezansi nje isibonelo esisodwa sokusebenza kweTabata okufaka amasethi amane weTabata, ngalinye elinamazivoti amabili okuphakama okuphezulu oyokwenzela ubude besethi ngayinye. Khumbula, lokhu kuyisifundo esithuthukisiwe, ngakho-ke guqula ukuvivinya umzimba ukuze uvumelane nesimo sakho sempilo futhi uthathe isikhathi eside uma udingekile.
Ukufudumala: imizuzu eyi-10 ye-cardio, ukukhula kancane kancane
Ithebhu ibeke 1:
1. Amabhuloho
2. Abaqhubi bezintaba
Okunye ukuvivinya umzimba ngamunye imizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi nokuphindaphinda imijikelezo engu-8.
Phumla ngomzuzu owodwa
Ithebhu Isethe 2:
1. Ukuhamba Okude
2. Plyo-Jacks
Okunye ukuvivinya umzimba ngamunye imizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi nokuphindaphinda imijikelezo engu-8.
Phumla ngomzuzu owodwa
Ithebhu 3:
1. I- squat ihamba
2. Ukugijima - amaKhee aphezulu
Okunye ukuvivinya umzimba ngamunye imizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi nokuphindaphinda imijikelezo engu-8.
Phumla ngomzuzu owodwa
Ithebhu Isetha 4:
1. I-Jump Kicks
2. Ohlangothini lwamaLunges okuJumping Ohlangothini
Okunye ukuvivinya umzimba ngamunye imizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi nokuphindaphinda imijikelezo engu-8.
Phumla ngomzuzu owodwa
Yehlisa phansi: imizuzu emihlanu
Ingqikithi yenani lokusebenzela : Amaminithi angu-35
Ukusebenza okuningi kwe-Tabata
- I-Tabata Cardio Workout
- Ukusebenza kwe-Tabata Strength
- Inkinga Yomthelela Omncane We-Tabata
- I-Tabata Cardio Challenge
Imithombo:
I-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.
I-Trapp EG, i-Chisholm DJ, i-Freund J, et al. Imiphumela ye-high-intensity yokuqeqeshwa kokuvivinya umzimba ngokukhululeka kwamafutha nokuzila ukudla kwama-insulin. I-Int J Obes (Lond). 2008 Apr; 32 (4): 684-91.