Palibe nthawi yophunzitsa? Si vuto! Masewero asanu ndi limodzi a Tabata-themed adzatulutsa kuphulika kwa anabolic kwa magulu onse akuluakulu a minofu mumphindi zochepa zofulumira, zokwiya.

Author: Alex Sava

Ndikuvomereza. Kumaliza nkhaniyi kunakhala kovuta kwambiri kuposa momwe ndimaganizira. Pamene tsiku lomalizira likuyandikira, ndinali kuyesera kupitirizabe kumasula zinthu pambuyo pa kusamuka kwanga kwaposachedwa ndikuchita zinthu zambiri kuchokera pamndandanda wopanda malire, kotero panalibe nthawi yoti ndikhale pansi ndikumaliza kulemba zinthuzo. Komabe, ndidadziwa kuti chidutswa chimodzi chidamalizidwa kale, ndipo sindingalole zolinga zazikulu - kapena zolimbitsa thupi zanga! - kusowa pa radar.

Mfundo yake ndi yakuti pali zambiri zomwe timafanana. Pokhapokha ngati ndiwe mwana wa omwe adayambitsa thumba la trust yemwe amachita chitsiru tsiku lonse, mukudziwa momwe moyo umasokonezera mapulani athu. Nthawi zonse pali chochita, ndipo zinthu zambiri zosatha izi zimabera mphindi zamtengo wapatali kuchokera tsiku lanu. Ndipo tsopano ili kale XNUMX koloko madzulo, dzuwa lalowa kwa nthawi yayitali, ndipo simunaganizepo zoyambira maphunziro anu a tsiku ndi tsiku.

Ndimakhala ndi mavuto ngati awa nthawi zonse ndipo, monga inu, ndimadana ndi masewera olimbitsa thupi. Chifukwa chake ndapeza yankho labwino kwambiri pavutoli lomwe limanditsogolera ku zolinga zanga zolimbitsa thupi komanso kundiletsa kuti ndisadumphe masewera olimbitsa thupi. Ndinazikwanitsa bwanji? Chabwino, ndinakhala wanzeru: Ndinaphatikiza mfundo za maphunziro a Cardio a Tabata ndi kulimbitsa mphamvu ndikukhala ndi masewera olimbitsa thupi achangu, olimba komanso ogwira mtima omwe amakulolani kuti mumalize mu nthawi yofanana ndi kachidutswa kakang'ono ka nthawi zonse.

Kodi padzakhala mphindi 4?

Ngati munaŵerenga nkhani zanga zam’mbuyo, monga “Njira Zinayi Zothandiza Kwambiri Zowotcha Mafuta,” munamvapo za maphunziro a Tabata. Monga njira yeniyeni yophunzitsira, maphunziro a Tabata adawonekera mu 1996 pambuyo pa kafukufuku wopangidwa ndi wofufuza wa ku Japan Dr. Izumi Tabata mu gulu la masewera othamanga a Olympic omwe ali ndi masewera olimbitsa thupi kwambiri.

Ophunzirawo anamaliza maulendo a 7-8 a 20-second cycling pa 170% ya kuchuluka kwawo kwa okosijeni ndipo adapumula kwa masekondi a 10 pambuyo pa chizoloŵezi chilichonse. Kulimbitsa thupi kwakanthawi - pafupifupi mphindi zinayi pachilichonse - kunali kothandiza kwambiri pakukulitsa kupirira kwa aerobic ndi anaerobic kuposa kulimbitsa thupi kwanthawi yayitali, kolimbitsa thupi kopitilira muyeso komwe kumachitika kawiri pa sabata.

Kuyesera kwina komwe kudasindikizidwa mu 2013 kudatengera maphunziro a Tabata kupita pamlingo wina. Kafukufukuyu adagwiritsa ntchito protocol ya Tabata yoyambira, koma adaphatikiza maulendo anayi athunthu a mphindi 4 pakulimbitsa thupi kumodzi ndikupumula kwa mphindi imodzi pakati. Panthawi yolimbitsa thupi ya mphindi 20, ophunzirawo adawotcha ma calories 240-360, ndipo nthawi yomweyo adalandira kuwonjezeka kwakukulu kwa ndalama zogwiritsira ntchito mphamvu masiku angapo otsatira.

Kulimbitsa thupi kulikonse m'munsimu kumangotenga mphindi zinayi zokha, koma mutha kuwaphatikiza kukhala imodzi - ndi kupumula kwa mphindi imodzi pakati pa masewera olimbitsa thupi - kuti mukhale ndi gawo lofanana komanso logwira mtima.

Maphunziro amphamvu mumayendedwe a Tabata

Ngakhale kuti amagwiritsidwa ntchito makamaka ndi zochitika za aerobic, ubwino wa kulimbitsa thupi kwa Tabata umapitirira kupitirira cardio ndi kuwotcha mafuta. Kumenyedwa kwa masekondi 20 ndikwabwino pakukweza zolemera, kukakamiza minofu kuti igwire ntchito pamlingo wocheperako. Zomwe muyenera kuchita ndikupeza kulemera koyenera, zomwe ndizomwe dongosolo lolimbitsa thupi labwino kwambirili likufuna kwa inu.

Pazolimbitsa thupi zomwe zanenedwa, ndikupangira kuti muyambe pa 50% ya kulemera komwe mumagwiritsa ntchito kuti mupangitse kulephera kwa minofu nthawi yomweyo pa seti yokhazikika 10. Ndipo pokhapokha mutazolowera masewera olimbitsa thupi a Tabata, mutha kuwonjezera katunduyo mwanjira ina. Mwa kuyankhula kwina, musalole kuti zopanda pake zanu zikukankhireni kulemera kwambiri!

Pakuthamanga kwa ma reps anu, apangitseni kuphulika - koma kuwongolera - kutsika kwabwino kotsatiridwa ndi gawo loyipa lolamuliridwa, popanda kuyimitsa kwa nthawi yayitali. Cholinga chanu ndikumaliza ma reps ambiri oyera, aukadaulo momwe mungathere pakadutsa mphindi 20.

Zitsanzo 6 zolimbitsa thupi zamtundu wa Tabata

Kuti mupindule kwambiri ndi machitidwe anu a Tabata, onetsetsani kuti mukuwotha bwino ndikuyika masewera olimbitsa thupi angapo omwe angagwire magulu angapo a minofu nthawi imodzi.

Iliyonse mwa masewerawa imakhala ndi mphindi zinayi zokha ndipo imakhala ndi masewera olimbitsa thupi anayi. Mumapatsidwa masekondi 20 kuti mutsirize ntchito imodzi, ndikutsatiridwa ndi masekondi 10 opumula panthawi ya kusintha kwa masewera olimbitsa thupi. Mumaliza mizere eyiti yonse.

Kulimbitsa thupi m'mawere

Kulimbitsa thupi kumbuyo

Kulimbitsa mapewa

Kulimbitsa thupi kwa mwendo

Kuphunzitsa manja

Kuchita masewera olimbitsa thupi

Kutenga njira yachidule kuti mupambane

Zoonadi, zolimbitsa thupi zomwe zatchulidwa pamwambapa sizinakhazikitsidwe mwala. Ndinu omasuka kuwasintha kukhala ofanana kapena kwa omwe mumawakonda kuti mubweretse mtsinje watsopano ku masewera olimbitsa thupi, makamaka ngati mwagwiritsa ntchito kale masewerawa kangapo.

Mwachitsanzo, makina osindikizira a benchi amatha kusinthidwa ndi makina osindikizira, osindikizira a dumbbell, a Smith machine press, kapena hammer grip dumbbell press; Zambiri zolemetsa zamanja zitha kusinthidwa ndi chidziwitso chamanja mu simulator (Gulugufe) kapena crossover. Ndipo kukankhira pafupipafupi kumatha kusinthidwa ndikukankhira pamipiringidzo yosagwirizana. Chinsinsi ndikutsata protocol ya Tabata, osati kuchita masewera olimbitsa thupi.

Nazi njira zina zochitira chilichonse:

• Zokoka: kukoka chipika chakumtunda kupita pachifuwa, kukoka chipika chakumtunda kumbuyo kwamutu, kukoka ndi chopinga.
  
• Mzere wa dzanja limodzi: Bent-over barbell, T-bar barbell, low block barbell, makina olumikizirana
  
• Atakhala Pamutu Press: makina osindikizira apamwamba, osindikizira a dumbbell oyimirira, Arnold press, mzere woyimirira (chotchinga chotchinga kuchibwano)
  
• Kubereketsa ma dumbbells kumbali motsata: kulanda mkono mokhotakhota pachidacho, kuswana ma dumbbells mutakhala pansi, kukweza manja mu simulator (reverse butterfly)
  
• Kukweza ma dumbbells kumbali: kutenga mkono kumbali ya chipika (ndi dzanja limodzi kapena awiri), kukweza manja mu simulator, kukweza kettlebell.
  
• Kukweza kwapambuyo kwa bar: kukweza kwina kutsogolo kwa ma dumbbells, kukweza manja patsogolo panu mu choyimira chingwe, kukweza manja patsogolo panu pa chipika chakugona
  
• Jump Squats: sitepe kapena sitepe kudumpha, dumbbell squat, barbell squat
  
• Miyendo pamwamba: mapapu oyenda, mapapu am'mbali, mapapu ozungulira
  
• Kukweza mipiringidzo ya biceps muyimirira: kuyimirira EZ barbell lift, barbell kapena EZ barbell kukweza pa benchi ya Scott, kukweza mkono umodzi pa benchi ya Scott, ma curls a mkono pa benchi ya Scott
  
• Parallel Bar Dips: Makina osindikizira a benchi, atolankhani aku French benchi, akanikizire benchi ndi chogwirira chopapatiza
  
• Hammer biceps curl: kukweza dumbbell ndi nyundo pa benchi ya Scott, ma curls a kangaude a biceps, kukweza ma dumbbell pa benchi yolowera, kukweza EZ bar ndi chogwirizira kumbuyo.
  
• Zowonjezera pa block block: kukulitsa pa chipika chokhala ndi chogwirira cha chingwe, kukulitsa ndi chogwirira cha V, kukulitsa mikono pamutu ndi chogwirira cha chingwe, kukulitsa mikono ndi ma dumbbells pamutu, kukankha mu simulator.
  
• Kupotoza "Njinga": crunches kawiri, crunches pa chipika, crunches mu makina kwa atolankhani
  
• Mbali yam'mbali: thabwa lokhazikika, zopindika za oblique, zopindika pa benchi yolowera
  
• Kupachika Bondo Kumakweza: miyendo yolendewera, mawondo akulendewera (atagwira fitball pakati pa miyendo), miyendo yogona (pa benchi kapena pansi)

Tiyeni tipite pagalimoto!

Mutha kugwiritsa ntchito masewerawa nthawi iliyonse, mukakhala ndi mphindi yaulere. Mutha kupanga seti imodzi kuti muphulike mwachangu, kapena kuphatikiza magawo angapo ngati mukufuna kupanga magulu ambiri a minofu. Ndipo ngati muli ndi mwayi wopeza mphindi zochepa zaulere, mutha kuyesa kuchita masewera olimbitsa thupi thupi lonse, ndikumaliza zonse zomwe zaperekedwa limodzi ndi limodzi. Pankhaniyi, ndikukulangizani kuti muyambe ndi miyendo ndi kumbuyo, ndikumaliza ndi minofu ya mikono ndi thunthu.

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