Osati kale kwambiri, panali phunziro losangalatsa kwambiri. Zinawonetsa kuti anthu omwe amachita masewera olimbitsa thupi kwa mphindi 4 patsiku malinga ndi pulogalamu yapadera amawonda nthawi 9 mwachangu kuposa omwe amachita masewera olimbitsa thupi kwa mphindi 45.
Tiyeni tiwone momwe tingachitire kuonda? Ndi pulogalamu yanji yapadera yomwe imakuthandizani kuti muchepetse thupi mphindi 4 zokha patsiku?
Imatchedwa Tabata Protocol.
Tabata Protocol ndi maphunziro odziwika bwino padziko lonse lapansi (HIIT). Tabata Workout, kapena mwa kuyankhula kwina Tabata Protocol, inaperekedwa ndi Dr. Izumi Tabata ndi gulu la ofufuza ku National Institute of Fitness and Sports ku Tokyo. Anapeza kuti kulimbitsa thupi kotereku kumapereka zotsatira zabwino kwambiri kuposa kuchita masewera olimbitsa thupi nthawi zonse. Kulimbitsa thupi kwa Tabata kumapangitsa kupirira kwa minofu mu mphindi 4, monga gawo lanthawi zonse la mphindi 45 la cardio.
Tangoganizani, Mphindi 4 ZOKHA patsiku komanso nthawi 9 ZOTHANDIZA KWAMBIRI. N’chifukwa chiyani zimenezi zikuchitika?
Chinsinsi cha maphunziro ndikuti ndi gawo la maphunziro apamwamba kwambiri. Ndiko kuti, masewerawa amachitidwa mofulumira kwambiri kwa masekondi 20, ndikutsatiridwa ndi kupuma kwa masekondi 10. Ndipo kotero akubwerezedwa 7-8 zina.
Zotsatira zonse za zochitikazi zimachitika pambuyo pa maphunziro. Zatsimikiziridwa kuti mkati mwa masiku 3-4 pambuyo pa izi, kagayidwe kake kamene kamakhala kofulumira, zomwe zimasonyeza kuti masiku ano thupi likupitiriza kuchepa thupi.
Pansipa pali protocol ya Tabata.
Sprint gawo - 20 masekondi
Mpumulo gawo - 10 masekondi
Kubwereza - 7-8 nthawi.
Chowerengera chapadera chimathandizira pakulipira pakanthawi. Mwachitsanzo, ngati
Zochita zolimbitsa thupi zosiyanasiyana ndizoyenera protocol ya Tabata - squats, push-ups, masewera olimbitsa thupi okhala ndi zolemera. Chinthu chachikulu ndikuchita nawo masewera olimbitsa thupi magulu akuluakulu a minofu kuti agwire ntchito. Mwachitsanzo, mutha kuchita zotsatirazi (kusinthana tsiku ndi tsiku):
- squats;
- kukweza miyendo yopindika;
- kukankha ndi kugwada;
- kukweza chiuno mmwamba ndi pansi;
- masewera olimbitsa thupi atolankhani.
Malangizo ang'onoang'ono koma ofunikira kwambiri.
1. Kupuma koyenera kudzakuthandizani kupititsa patsogolo ntchito zolimbitsa thupi: kupuma - kupyolera m'mphuno, kutuluka - kudzera pakamwa. Kupuma kumodzi / kutulutsa mpweya kumodzi (kukankhira, etc.). Ngati izi ziri, mwachitsanzo, kukankhira, ndiye pamene tikukankhira kuchokera pansi, ndiye timatuluka, ndipo tikakhala pansi, timapuma. Ndiko kuti, timakoka mpweya tikamapumula thupi ndikutulutsa mpweya ukakhala wovuta. Kuchuluka kwa inhalation / exhalation ndikofunikira kwambiri kukhala kofanana ndi kuchuluka kwa kukankha, squats, press. Izi ndizofunikira kwambiri, ngati simuchita izi, mutha kubzala mtima.
2. Musanachite Tabata, m'pofunika kuti mupumule mpweya m'chipindamo, musadye chilichonse ola limodzi kapena ola limodzi ndi theka isanayambe ndi kutentha pang'ono.
3. Kuti muwone momwe mukupitira patsogolo, muyenera kuwerengera kuchuluka kwa masewera olimbitsa thupi omwe mwachita ndikulemba mu notebook yanu yolimbitsa thupi. Mwachitsanzo, mumachita masewera olimbitsa thupi ndikuwerengera kuti munachita kangati, panthawi yopuma masekondi 10, lembani zotsatira, ndi zina.
4. Pambuyo pa kutha kwa masewera olimbitsa thupi, musakhale pansi nthawi yomweyo kuti mupumule, koma yendani pang'ono, gwirani mpweya wanu, chitani zomwe zimatchedwa hitch.
Ubwino wa protocol ya Tabata ndikuti safunikira kuchitidwa tsiku lililonse - izi ndizolemera kwambiri, motero, thupi limafunikira masiku 2-3 kuti libwezeretse. choncho OSATIKO 2 kawiri pa sabata! Njira yolimbitsa thupi ya Tabata ndiyothandiza kwambiri. Chifukwa chake, ngati muzichita pafupipafupi, mudzawona zotsatira zake pakatha miyezi ingapo.
Ndipo kumbukirani kuti zotsutsana ndi dongosolo la Tabata ndi: kulephera kwa mtima, atherosclerosis.