Ukuzivocavoca ohlelweni lweTabata

Uhlelo lweTabata luyisethi esisheshayo yokuzivocavoca okuhloswe ekulahlekeni kwesisindo esinamandla. Abantu abaningi sebevele bahlola ukusebenza kwawo futhi bahlanganyela ngaso sonke isikhathi noma bahlanganisa ukuzivocavoca kusuka ohlelweni ukuya ekufundiseni kwabo okuyinkimbinkimbi. Ukuzivocavoca ohlelweni lweTabata kuhlangene ngokuphelele nanoma yikuphi okunye ukuvivinya umzimba: amandla noma ukuvivinya umzimba kwe-aerobic. Imiphumela yokuqeqeshwa okuvamile iyamangalisa, ngakho sanquma ukungena ngokujulile kulokho uhlelo luyikho.

Umqeqeshi wokuzivocavoca uthi ukuvivinya umzimba ohlelweni lweTabata kushukumisa kahle izicubu zomzimba futhi kuwuvumela ukuba uqiniseke ngokuqinile. Ngokungafani nokudla okuningi okusho ukuthi "sidle" imisipha yethu, lezi zivivinyo zinikeza umzimba amandla okuqonda ukuthi sidinga izicubu eziningi zomzimba. Ephendula, uqala ukwakha ngqo lapho sidinga khona.

Izici zesistimu ye-Tabata

Ziyizinzuzo zayo. Okokuqala, lezi zivivinyo ziyakwandisa umphumela wezinye izivivinyo ngokwandisa inani lomoya omoya emzimbeni. Bakhulisa ukukhuthazela futhi basize umzimba ukuthi ukhiqize inani eliphakeme lamandla. Ngakho, ukushisa kwamafutha kusebenza ngokwengeziwe, futhi ulahlekelwa isisindo ngamandla.

Ukuyinkimbinkimbi kwezivivinyo ohlelweni lweTabata akusho ukuthi kuhileleke ukusetshenziswa kweminye imimoya eyengeziwe. Ungaziqeqesha ekhaya.

Uma usebenzise njalo, okungenani kasikhombisa ngesonto, ungakwazi ukwandisa kakhulu ukukhuthazela kwakho ngenyanga eyodwa nenyanga. Lokhu kusebenza kumakhono aerobic namandla. Okusho ukuthi, ukukhuthazela kwenyama yonke ekukhuleni okuyinkimbinkimbi.

Kumele kucatshangelwe ukuthi lokhu kuyisimo esiyinkimbinkimbi sokuzivocavoca futhi kungcono ukukwenza ngaphansi kokuqondiswa komqeqeshi. Ngaphezu kwalokho, uzodinga ukugcinwa kwamandla nokukhuthazela, ukuze uqalile ngokuphelele emkhakheni wezemidlalo kuzoba nzima kakhulu. Uma usufuna ukuzama, qala kancane. Yenza okokuqala kanye ngesonto, kodwa njalo, ukwandisa kancane kancane amandla nokulayisha.

Ukuzivocavoca ohlelweni lweTabata

Ukuziqhenya kwalokhu kuvivinya ukuqina kokusebenza kwazo. Lolu hlelo luyinto elula kulo mqondo, kodwa kunzima kakhulu ekusebenzeni. Udinga ukwenza ukuphindaphinda okuyisishiyagalombili kokusebenza emaminithini amane nje, ukushintsha umthwalo ngamasekhondi angu-20 ngokuphumula kwemaminithi angu-10.

Ukuzivocavoca okuphumelelayo:

1. Qala ngama-squats. Ungabenza nge-barbell, kodwa okokuqala zama ukukwenza ngaphandle ngaphandle kwalo. Udinga ukuhlala phansi isibalo esiphezulu sezinyanga kumasekhondi angu-20, bese uphumule imizuzwana engu-10 uphinde uphinde uqhube. Imijikelezo enjalo kufanele ibe ngu-8. Ngemuva kwalokho, iya emsebenzini omusha.

2. Cindezela phansi ngokuvumelana nephethini efanayo. Uma kunzima ukuthi ukhululeke ngokugcwele, yenzeni emadolweni akho.

3. Swayipha ucingo. Ukwenza lokhu, ulale ngemuva kwakho, izandla ezitsheni ngemuva kwentamo yakho. Shintsha inani eliphezulu lezinkathi. Qinisekisa ukuthi izindlu zihlala ziqondile.

4. Hamba ngezinyawo zakho wenze amaphaphu akho ngemilenze yakho.

Lokhu kuqeqeshwa okubonakala sengathi kulula, kodwa emva kwalokho uzozizwa zonke izicubu. Ukuzivocavoca ohlelweni lweTabata akugcini nje ukukhuthaza ukukhula kwamasipha, kodwa futhi kuphuthumisa umzimba we-metabolism. Ngakho-ke, isisindo esiningi sishiswe ngokushesha kakhulu nangempumelelo.

Ukuzivocavoca ohlelweni lweTabata - ividiyo