Kodi Tabata Ingachitike Tsiku Lililonse?

Zamkati

• Kodi Tabata ndi chiyani?
• Kodi Tabata ingachitike ndi zolemera?
• Kodi Tabata ikhoza kuchitika tsiku lililonse?
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Pa tsiku lililonse, n'zosavuta kubwera ndi zifukwa zingapo chifukwa chake kuchita ntchito kulibe m'makhadi. Ngati kulungamitsidwa kwanu kudumpha gawo la thukuta kumakhudzana ndi kusowa kwa nthawi, ndipamene Tabata amalowa. komanso itha kukuthandizani kuti muchepetse kunenepa. (Bonasi: Tabata Itha Kupangidwa Kukhala Yoyambira-Yaubwenzi)

Koma masewera olimbitsa thupi akakhala achangu komanso amphamvu chonchi, kodi angachite tsiku lililonse? Pano, akatswiri akuwunikira za chitetezo cha njira imeneyo, ndi china chirichonse chomwe muyenera kudziwa za "zozizwitsa za mphindi zinayi."

Kodi Tabata ndi chiyani?

Tabata ndi masewera olimbitsa thupi ofulumira komanso amphamvu a mphindi zinayi opangidwa ndi wofufuza Izumi Tabata. Lindsey Clayton, mphunzitsi ku Barry's Bootcamp komanso woyambitsa mnzake wa Brave Body Project anati: "Kuwononga mwachidule, Tabata ndi masekondi 20 ofikira mwamphamvu kwambiri ndikutsatira masekondi 10 opuma." "Mukubwerezanso ndondomekoyi ya masekondi 20 ndi masekondi 10 kuchoka kwa maulendo asanu ndi atatu."

Gulu la ofufuza aku Japan a Tabata adasanthula bwino zomwe zimachitika pamaphunziro a HIIT pamakina a anaerobic ndi aerobic energy. Mwachidule: Kuchita masewera olimbitsa thupi ndi zinthu zochepa zomwe zimachitika nthawi yayitali (kuganiza kuthamanga), pomwe zochita za anaerobic zimangokhala zophulika kwakanthawi kochepa (kuganiza kupindika). Zotsatira zawo, zofalitsidwa mu nyuzipepalayi Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi, adapeza kuti ndondomeko yapakatiyi (yotchedwa Tabata protocol) inachititsa kuti pakhale kusintha kwakukulu mu mphamvu zonse za aerobic ndi anaerobic pa nthawi ya masabata asanu ndi limodzi. (Zogwirizana: Kodi Kusiyana Pakati pa HIIT ndi Tabata Ndi Chiyani?)

Chomwe chimasiyanitsa Tabata ndi maphunziro achikhalidwe a HIIT ndi 20:10 kuchuluka kwa ntchito / kupumula komanso mphamvu, atero a Rondel King, MS, ochita masewera olimbitsa thupi ku NYU Langone's Sports Performance Center. "Mukufunitsitsadi nthawi yantchito kuti ichitike pamilingo yayikulu," akutero. Ngati simukupita kunja konse, siziyenera kuganiziridwa kuti Tabata.

Kodi Tabata ingachitike ndi zolemera?

Nkhani yabwino: Yankho liri kwa inu nonse. Kulimbitsa thupi kwa Tabata kumatha kukhala ndi zolemera kapena kungokhala ndi mayendedwe olimbitsa thupi okha. Momwemonso, Tabata imatha kukhala zolimbitsa thupi kwambiri kapena kuyang'ana kwambiri pakuphunzitsa mphamvu. "Kuti maseŵera a Tabata ayendetsedwe kwambiri ndi masewera olimbitsa thupi, yang'anani pa zinthu monga mawondo okwera, ma jacks odumphira, ndi nkhonya," akutero Clayton, yemwe akugogomezera kuti masewerawa amayenda bwino chifukwa amatha kuchitidwa kulikonse, popanda zida zochepa kapena opanda. . Chizolowezi champhamvu cha Tabata chitha kuphatikizira kusakaniza kwa ma triceps, ma push-up, ndi ma dip. (Mukufuna malangizo?

Kodi Tabata ikhoza kuchitika tsiku lililonse?

Protocol yoyambirira ya Tabata inkachitika kanayi pa sabata kwa milungu isanu ndi umodzi ndi othamanga apamwamba, akutero King. Ngati muli ndi chizolowezi chosangalatsa cha maphunziro a Tabata, kungakhale kwanzeru kufunsa wophunzitsa zaumwini za zolinga zanu komanso njira yabwino yophunzitsira izi kuti muzichita bwino kwambiri. Popeza, mukudziwa, sikuti aliyense ndi wothamanga wapamwamba. (Ponena za ophunzitsa anthu, nazi zifukwa zisanu zoyenera kulembera m'modzi.)

Popeza ndizosavuta kusakaniza machitidwe amtundu wa Tabata, mutha kusankha masewera olimbitsa thupi osiyanasiyana kuti apange kulimbitsa thupi kwa Tabata komwe kumayang'ana magulu osiyanasiyana amisempha. Zomwe zikutanthauza, inde, mutha kuchita masewera olimbitsa thupi a Tabata tsiku lililonse.

King amapereka chenjezo kwa iwo omwe akufuna kugwiritsa ntchito Tabata m'malo mwa cardio yonse. "Ndimasamala pochita izi [zoyambirira] ndikumamatira kawiri kapena kanayi pa sabata ndikuwonjezera ndi cardio yokhazikika masiku atatu kapena asanu pa sabata," akutero. Koma kumapeto kwa tsikulo, "zimatengera zaka zophunzitsira za munthuyo komanso momwe amachira mwachangu masewera olimbitsa thupi."

Apa, Clayton amapereka imodzi mwazomwe amakonda kuchita pa Tabata, zabwino kuti mtima wanu ugundike ndipo thukuta liyambe mwachangu. Chitani mayendedwe aliwonse motsatana, ndipo malizitsani kuchuluka kwa seti zomwe mwalemba musanapitirire ku gawo lotsatira.

1. squat amalumpha (20 pa 10 kuchotsedwa, magulu awiri)

2. Kankhani (20 pa 10 kuchotsera, magulu awiri)

3.Zotulutsa (20 kuchokera 10 kuchotsera, 2 sets)

4. Okwera mapiri (20 pa 10 kuchokera, 2 sets)

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