Kana iwe wakapinda mukudzidzisa mukati, iwe ungangodaro wakanzwa nezve chimwe chinhu chinonzi kudzidziswa Tabata, inozivikanwawo seTabata Protocol.
Ichi chikoro ndechimiro chekudzidzira kwakadzika kwemazuva ekugadzirisa kwakagadzirirwa kuita kuti mwoyo wako uwedzere mukati mheyo yakaoma anaerobic nzvimbo kwenguva pfupi. Nokuita izvi, iwe unodzidzisa masimba ako ose emagetsi, chimwe chinhu icho nguva dzose cardio workouts haigoni kuita.
Hazvisi izvo chete zvinokuita kuti uwedzere zvakakwana, zvinokubatsira kupisa makoriri akawanda panguva uye shure kwekushanda kwako. Chikonzero nei rudzi urwu rweHIIT Workout runoshanda zvakanaka zvakadaro nekuda kwehuwandu hwebasa-kusvika-zororo. Iwe unongova nemasekonzi gumi ekuzorora pakati peumwe wepiri wechipiri wekuvhima.
Nenguva iyo pfupi haikwanisi kukubvumira kuti udzoke zvizere, ndicho chikonzero chimwe chinhu chakakosha pakuvaka kutsungirira uye kukuita iwe.
Tabata Protocol Format
- 20 masekondi ehupamhi yepamusoro-simba (semuenzaniso, sprints, burpees, squat jump, etc.)
- 10 maminitsi ekuzorora
- Dzokorora 8 kanomwe kwemaminitsi mana
Chirevo chekudzidzisa kwaTabata kwakabva kunyika yevatambi, sezvakawanda zvepfungwa dzedu dzekuita basa. Dhiyabhorosi Izumi Tabata, purofesa paChipatimendi cheMitambo uye Health Science muRitsumeikan Yunivhesiti muJapan, pamwe chete nomudzidzisi wepamusoro weJapan rinokurumidza kupikisa boka, aida kuziva kana kupfupika kwemaitiro ekukwirira kwakasimba, kutevedzerwa kunyange pfupi rinosara, raizovandudza ma skaters 'kuita.
Kuti uedze kubudirira kwehurumende iyi yekudzidzisa, Dr. Tabata akatora zvidzidzo zvekudzidza kuburikidza nekukwirira kwakanyanya (170% ye VO2 max ) Maminitsi 4 emasangano eTabata achishandisa bhasikoro .
Akafananidza zvabuda pamwe nerimwe boka revatambi vaitevera zvakasiyana-siyana, vachishanda pamusana wepamusoro (200% ye VO2 max) ye 4-5 mitsara yemaminitsi makumi matatu, achiteverwa nemaminitsi maviri ekuzorora.
Zvigumisiro, zvakabudiswa muMedineine & Science muMutambo uye Kudzidzira , ndezvokuti vatambi veTabata vakagadzirisa VO2 yavo, iyo inyanzvi yemuviri yekushandisa oxygen zvakanyanya. Izvozvo zvakashandurwa mukuvandudzika kwekushanda pamusoro pechando.
Nzira yekudzidzira Tabata Inogona Kuita Sei Simba Rako Masimba
Chimwe chiitiko chinonakidza ndechekuti Tabata Protocol yakagadziridza zviviri zvemasimba edu makuru emagetsi. Inotarisana neanaerobic energy system , iyo ndiyo inokonzera kupfupika, kukwirira kwedzidzo yakadai seprints uye inosanganisirawo aerobic simba system, iyo ndiyo inoshandiswa pakutsungirira kushandiswa sekuita kwenguva refu, kunonoka kuita.
Muchikoro chekudzidziswa kwemazuva uye kuenzanisa kwakasimba , chimiro chema cardio zvose chinotarisa aerobic system, asi, kunze kwekuti iwe uchishanda nenzira yakabuda munzvimbo yako yekunyaradza, haisi nguva dzose inovandudza anaerobic system.
Zvisinei, sezvakaitwa naDkt. Tabata mukutsvakurudza kwekutsvakurudza kwake, kuita maitiro ekudzidzira kwemazuva mashoma pamwe nekuzorora kwenguva shoma kupfuura nguva yebasa inogona kutarisa zvose zvirongwa, kupa vatambi vose uye vanoita zvekuwedzera kushandisa vamwe bang buck wavo.
Chii chinokosha? Kubata kweTabata kunopa maitiro akawanda ekushanda munguva shomanana, asi izvozvo hazvirevi kuti basa iri ndeyevanhu vose.
Precautions
Nemhaka yokuti nguva yakasimba inoda kushanda kwose (Nhamba 9-10 pane iyi inofungidzirwa kuedza ), uye nokuti nguva shomanana yekudzikinura inowedzera kusvika kune chikwereti chikuru chemakisijeni, iyi yekuita basa kwemaminitsi mana inogona kunzwa semakore gumi nemakumi mana upenyu.
Kudzidziswa kweTabata kwakanyanyisa uye kwakakosha zvakanakisisa kune unyanzvi hwokudzidzira. Vatangi vemitambo vanofanira kutanga nekunonoka kwekudzidziswa mukati uye zvishoma nezvishoma vashandise nzira yavo kusvika kumwero wekuwedzera. Kana, iwe unogona nyore nyore kuedza iyi faira, masevhisi makumi maviri nemaminitsi gumi kubva, uye kuedza kwakajeka zvakadai sekufamba kana kuderera kunofamba kunofamba kufamba sekufamba panzvimbo, danho rinogunzva kana kukwidzika kwamabvi.
Zvimwe zvakasiyana-siyana zvekudzidzira iwe unogona kuita zvinoita kuti rudzi urwu rwekudzidzira ruve rwechido uye rufaro kupfuura mamwe maitiro ekushanda, zvichiita izvi kuwedzera kukuru kune chero cardio workout routine.
Mazano eTabata Kudzidzira:
- Kunyange zvazvo chidzidzo chepakutanga chaibatanidza bhasikoro, iwe unogona kuita Tabata Protocol nechose chero basa kana cardio machine. Somuenzaniso, mune iyi Tabata Cardio Workout , kune miviri yakasiyana-siyana yemuviriweight iyo, kana yakagadzirirwa zvakakwana, ichaita kuti mwoyo wako uwedzere kukura.
- Iva nechokwadi chokuti wakanyatsotungidzirwa (kwemaminitsi anenge gumi) usati waedza rudzi urwu rwekuvhima.
- Kana iwe uri mutsva kurudzi urwu rwekudzidzira, tanga ne 5-6 maitiro ega ega yoga uye uwedzere zororo kusvika kumasekondi makumi maviri nemakumi matatu. Sezvaunowana kunzwa nekuda kwekudzidzira uye kuvaka simba, zvishoma nezvishoma unopfupisa nguva dzese uye uwedzere huwandu hwemagetsi kuti uwedzere kuwedzera.
- Kana iwe ukaita Tabata imwe chete yakagadzika (sekuita basa rakawanda), zorora anenge 60 kana kupfuura mamwe masekondi pakati peTabata inosara.
- Chengetedza simba rako nguva dzose. Izvo simba rinowedzera sezvaunofamba kuburikidza nekufamba kwega kwega, kupenya apo iwe unosvika kumagumo ekugunzva kana misumbu yakaneta uye fomu inokurumidza kusvibiswa, zvichiita kuti iwe uwedzerwe kukuvara kukuvara.
- Ita basa iri kwete kupfuura 1-2 nguva pavhiki, uine zororo mukati-kati kuti urege kudzivirira uye kukuvadza.
- Iwe unogona kuwana mamwe maTabata mapurogiramu ekugadzirira nguva kuti akubatsire kuchengetedza maTabatas ako, akadai seTabata Pro, anowanikwa kuEfensi neIndaneti.
Tabata Kudzidzira inzira yakanaka yekuita kuti uite basa rako, kupisa makoriki akawanda uye kuwana zvakawanda kubva panguva yako yekushandisa. Nemhaka yokuti nguva dzakapfupika, iwe unonzwa chaizvoizvo, asi kubhabhatidza kunobhururuka. Edza kuwedzera kudzidzira kwaTabata kamwechete pavhiki kuti uone kuti muviri wako unopindura sei.
Kana iwe uchinzwa sokuti uri kufema, fambisa nguva yako yekudzidzira kana kutora mapfupa akawedzerwa sezvaunoda. Iva nechokwadi chekuteerera muviri wako paunenge uine chero rudzi rwepamusoro-soro. Kana iwe uchinzwa marwadzo kana kusagadzikana, tora nguva, edza kudzidzira kwakasiyana kana kudzoka kwezuva.
Kudzidzisa kwekuvhara kwemazuva mashoma kunonyanya kuisa muviri pamuviri, saka zviri nyore kudarika iyo iwe hauna hanya.
> Sources:
> Astorino TA, Allen RP, Roberson DW. Migumisiro yeKupedza-Kupindira Kwekudzidzira Kuita Basa reMwoyo, Vo2max, uye Muscular Force. Zvinyorwa zveSimba uye Chirongwa Chekutsvakurudza . 2012; 26 (1): 138-145. doi: 10.1519 / JSC.0b013e318218dd77.
> Tabata I, Nishimura K, Kouzaki M, et al. "Migumisiro yekuenzanisa kushingaira kwekutsungirira uye yakakwirira-yakadzika midzidzo yekudzidzira pane anaerobic simba uye VO2max." Med Sci Sports Exerc. 1996 Oct; 28 (10): 1327-30.