8 Minute Tabata Kuchepetsa Kuwonda Kulimbitsa Thupi: Squats & Pushups

Author: Brad Borland. (Adasankhidwa)

Wotchani Mafuta, Mangani Minofu, Ndi Kuthamanga Kwambiri Ndi Mphindi 8 Zolimbitsa Thupi Zapamwamba za Tabata za Squats ndi Pushups!

Kufotokozera kwamapulogalamu

Kodi mungapeze mphindi 8 zophunzitsira? Kodi mukufuna kugwiritsa ntchito bwino mphindi 8zi?

Pakadali pano, mawu akuti Tabata-training mwina mumawadziwa kale. Zolimbitsa thupi zapamwamba za Tabata zimachitika m'mphindi 4 ndipo ndikusintha komwe kuli ndi mawonekedwe apadera.

Mbiri ya sayansi

Dr. Izumi Tabata anapanga mtundu uwu wa HIIT pamene akuchita kafukufuku ku National Institute of Physical Education and Sports ku Tokyo. Anagawa ophunzirawo m'magulu awiri, omwe anali ndi ndondomeko zophunzitsira zosiyana. Gulu loyamba lidachita masewera olimbitsa thupi kwa ola limodzi mwamphamvu kwambiri 5 pa sabata kwa milungu 6. Gulu lachiwiri lidachita masewera olimbitsa thupi kwa mphindi 4, mwamphamvu kwambiri 4 pa sabata kwa milungu 6.

Gulu lachiwiri linagwiritsa ntchito ndondomeko yomwe masiku ano imadziwika kuti Tabata Method: 20-sekondi imodzi yomwe imakhala yolimba kwambiri imatsatiridwa ndi mpumulo wa 10. 8 mwazozungulira izi ndi kupumula zidzawonjezera kulimbitsa thupi kwa mphindi 4.

Zotsatira zake? Pambuyo pa masabata a 6, gulu loyamba linasonyeza kuwonjezeka kwa kupirira kwa aerobic (kulimbitsa dongosolo la mtima), koma panalibe kusintha kwa gawo la anaerobic (kusintha kwa minofu). Panthawi imodzimodziyo, gulu lachiwiri linasonyeza kuwonjezeka kwakukulu kwa kupirira kwa aerobic pamodzi ndi kulimbikitsa machitidwe a anaerobic.

Kodi Tabata angakuthandizeni bwanji?

Ndiye mumapangira bwanji maphunziro a Tabata kwa inu? Kodi mumakulitsa bwanji ubwino wowotcha mafuta pamene mukupanga minofu kuchokera ku protocol yolimbitsa thupi?

Pansipa pali chitsanzo cha masewera olimbitsa thupi a Tabata opangidwa ndi ma squats ndi ma push-ups opangidwa kuti awotche mafuta ndikuwonjezera minofu.

Musanayambe masewera olimbitsa thupi, onetsetsani kuti mwatenthetsa panjinga yosasunthika kapena treadmill, yesetsani kukankha pang'ono ndi squats ndi kulemera kwanu, ndiyeno yambitsani maphunziro a HIIT. Kumbukirani kuti kuphunzitsidwa mwamphamvu kwambiri kumafuna kuchita masewera olimbitsa thupi moyenera - musaiwale za luso kwa mphindi imodzi!

Maphunziro a Classic Tabata

Sinthani masekondi 20 a masinthidwe olemera apakati ndikupumula kwa masekondi 10. Chitani maulendo 8, tsatirani ndondomeko yanu, ndipo malizitsani mu mphindi zinayi. Mukamaliza gawo loyamba, pumani kwa mphindi ziwiri ndikuchitanso chimodzimodzi ndi kukankha.

Maphunziro a Classic Tabata "Squats and push-ups"

Zosavuta kwambiri?

Kuti muwonjezere zovuta, yesani kusintha ma squats ndi ma push-ups. Ndiye kuti, mumachita seti 20 ya squats, kupumula masekondi 10, kenako kukankha kwa masekondi 20, kupumula, ndikubwerera ku squats. Zochita zina zolimbitsa thupi mpaka mutakhala ndi zozungulira 8 (4 mphindi). Mukamaliza ntchito yoyamba, pumani kwa mphindi 2-3, kenako chitani bwalo lina mu mphindi 4 ndikumaliza masewera olimbitsa thupi.

Muli ndi mafunso okhudzana ndi masewera olimbitsa thupi a Tabata? Afunseni mu ndemanga za nkhaniyi.

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