Tabata Ndi 4-Minute Workout Mutha Kuchita Kulikonse, Nthawi Iliyonse

Zamkati

• Kodi Tabata N'chiyani?
• Ubwino Wogwira Ntchito pa Tabata
• Momwe Mungapangire Masewera a Tabata
• Onaninso za

Kuchucha thukuta. Kupuma kwambiri (kapena, tiyeni tikhale owona mtima, kupumira). Minofu yopweteka - m'njira yabwino. Izi ndi momwe mumadziwira kuti mukuchita masewera olimbitsa thupi a Tabata molondola. Tsopano, ngati sindinu wokonda kwambiri kumva kuwotcha, mwina mukudabwa, chifukwa chiyani wina angafune kuchita Tabata? Chifukwa zimapangitsa kuti ntchitoyi ichitike bwino ... komanso mwachangu.

Kodi Tabata N'chiyani?

MusanaloweBwanji kuti mupindule kwambiri ndi masewera olimbitsa thupi a mphindi 4, muyenera kudziwa mtundu wa masewera olimbitsa thupi a Tabata. Tabata ndi mtundu wamaphunziro othamanga kwambiri kapena HIIT. Makamaka, ndi masewera olimbitsa thupi a mphindi 4 pomwe mumagwira ntchito mozungulira masekondi 20 pogwiritsa ntchito kuyesetsa kwambiri ndikutsatiridwa ndi masekondi 10 akupumula.

Tabata = masekondi 20 amagwira ntchito + masekondi 10 kupumula x ma Round 8

Ubwino Wogwira Ntchito pa Tabata

Kuchita masewera olimbitsa thupi kwa mphindi 4 (kapena "Tabata") kumatha kukulitsa mphamvu ya ma aerobic, mphamvu ya anaerobic, VO2 max, kupumula kwa kagayidwe kachakudya, ndipo kungakuthandizeni kuwotcha mafuta ochulukirapo kuposa kulimbitsa thupi kwa mphindi 60 za aerobic (aka cardio). Ndiko kulondola, anthu: Mphindi 4 zokha za Tabata zingakupezereni zabwino zolimbitsa thupi kuposa ola lathunthu lothamanga pamtunda. Ikuyamba kumveka kosangalatsa, ha?

Momwe Mungapangire Masewera a Tabata

Chinyengo chopezera phindu lonse la masewera olimbitsa thupi a mphindi 4 ndi kuchuluka kwamphamvu. Kuchita masewera olimbitsa thupi a Tabata - omwe, BTW, adapangidwa m'ma 70s kwa ma Olimpiki aku Japan ndi wasayansi wotchedwa Izumi Tabata - zonse zomwe muyenera kuchita ndikusankha zochitika za Cardio monga kuthamanga, kulumpha chingwe, kapena kupalasa njinga ndikupita molimba mutha masekondi 20. (Kapena mutha kusankha imodzi mwazochita zolimbitsa thupi za HIIT.) Kenako mupume mwachangu kwa masekondi khumi ndikubwerezanso kasanu ndi kawiri. Ndipo ndikati "molimbika momwe mungathere," ndikutanthauza 100% mwamphamvu kwambiri. Pakutha mphindi 4 zolimbitsa thupi, muyenera kukhala kuti mwatopa kwambiri. (Koma, kachiwiri, mwa njira yabwino!)

Mukangoyamba kuchita masewera olimbitsa thupi amphindi 4 awa, mwina simungawone kuwala kumapeto kwa ngalandeyo, koma kuwona kusintha kwenikweni pakulimbitsa thupi kwanu kudzakupangitsani kukhala wokhulupirira pakuchita bwino kwa Tabata. Kutsatira dongosolo lazolimbitsa thupi la mphindi 4 ndikuthandizani kuti mukhale olimba ponseponse. (Kenako: Kodi Tabata Itha Kuchitika Tsiku Lililonse?)

Kodi mwakonzeka kuyamba kutuluka thukuta mu imodzi mwazolimbitsa thupi zamphindi 4 izi? Nawa maupangiri ochepa oti akuyambitseni:

• Ngakhale mutha kuchita nthawi ya Tabata ndi pafupifupi masewera olimbitsa thupi aliwonse, yambani ndikusuntha komwe mumakhala omasuka kuchita. China chake chophweka ngati mawondo atali kapena ma jump olumpha achita.
• Gwiritsani ntchito chowerengera chodalirika - mwina IRL kapena pulogalamu imagwira ntchito bwino. Ziribe kanthu momwe mukuganizira kuti muli pa Mississippi-ing, simungathe kuwerengera kuti masekondi 20 ndi masekondi 10 apita pamene ubongo wanu umangoyang'ana pakulimbitsa mphindi 4.
• Khazikitsani mawu abwino omwe mutha kuwabwereza mukatopa - mufunika.
• Kuti mupeze kudzoza ndi chitsogozo, yesani zovuta zamasiku 30 za Tabata-Workout Challenge Zomwe Zidzakupangitsani Thukuta Ngati Kuti Palibe Mawa.

Konzani zaluso ndi kulimbitsa thupi kwanu kwa mphindi 4 mothandizidwa ndi mfumukazi ya Tabata, wophunzitsa Kaisa Keranen:

• Izi Zolemba Pabuku Lotsimikizira Kuti Mutha Kupanga Zojambula Ndi Zida Zanyumba
• Zolimbitsa Thupi za Tabata Zolimbitsa Thupi Zomwe Simunaziwonepo Kale
• Kulimbitsa Thupi Lathunthu la Tabata Kuzungulira Kutumiza Thupi Lanu Kumayendetsa Mopitirira Muyeso
• Zochita Panyumba Tabata Zomwe Zimagwiritsa Ntchito Pilo Yanu Kutuluka Thukuta, Osati Snooze

Onaninso za