Enda unofema
Dzidzo yepamusoro yekudzivirira mukati (HIIT) ndeyekutsamwa kwemazuva ano, ichipa chimwe chekushanda kunoshanda kwekupisa makoriyori, kushaya uremu nekugadzikana. Izvozvo zvidimbu zvakaoma (zvinowanzoitwa kwemaminitsi 10-60) zvinokuendesa kune imwe nhanho yemusimba , zvakanaka kubva munzvimbo yako yekunyaradza apo iwe uri muviri unogona kupisa matani emakori. Nguva yakasara inotevera (dzimwe nguva yakareba yakareba kana yakareba kudarika nguva yakareba) inokubvumira kuti uwanezve kuitira kuti iwe uite zvose zvakare ... uyezve ... uye zvakare.
Kushanda kweHURITI hutano hwakaoma, asi kana uri kutsvaga chinetso chichakusimudzira kusvika kumucheto wakakwana, usatarisa kunze kwekudzidzisa kwaTabata .
Chii chinonzi Tabata?
A Tabata workout ndechokuti, panguva yakareba, maminitsi makumi mana ekudzidzira (kusanganisira kushambidzika uye kunotonhora pasi ) kunosanganisira masekondi makumi maviri epamusoro-soro kana kudzidzisa vanaerobic kutevedzerwa nemaminitsi gumi ekuzorora. Iwe unodzokorora uhu hunenge huwandu huwandu huwandu huwandu hwemaminitsi makumi mana ekugadzirisa kwenguva pfupi, kunyanya . Musiyano pakati pekudzidzisa kwaTabata uye mamwe maitiro ekugadzirisa nguva ndeye simba rakasimba. Nemhaka yokuti dzimwe nguva dzakapfupika kupfuura basa rinosarudza, kuwedzera kunowedzera sekwereti ye okisijeni kunokwira, kuchikusiya kushandiswa kwemhepo pashure pemaminitsi masere ekurovedza muviri.
Kunyange zvazvo pakutanga zvakasikwa kuvatambi kuti vawedzere kubudirira, kudzidziswa kwaTabata kwave kwakagadzikana zvikuru, kupa huwandu hwekuita basa rinonakidzwa nekushanda. Nhasi basa reTabata haisi maminitsi mana, asi kusvika paawa.
Izvi zvinongobatanidza bhasikoro , iyo inoshandiswa mukudzidza kwepakutanga, asi zvakasiyana-siyana zvekuita nekurovedza: Cardio , simba yekudzidzisa , kettlebell , chimiro chinoshandura kana musanganiswa wezvose zvavo.
Zvichida iwe unotevera kubasa kana iwe uchizviumba iwe pachako (ona pasi apa), kune zvimwe zvinowedzera uye zvakagadzirisa kufunga iwe usati waedza kudzidzisa Tabata:
Pros
- Kushanda Kushandura - Kuti basa rako rive Tabata imwe chete kana kuti mutsindo, rimwe nerimwe reTabata rinotora maminitsi masere chete. Zvikamu zvishoma zvishoma zvekudzorera (masevhisi gumi chete) zvinokwidza kukwirira zvakakwirira kwazvo, zvichikuita kuti uite zvakawanda munguva shoma
- Kunogadzirisa Kuita - Mafambiro ekufambisa mune zvidzidzo zvepakutanga akabatsirwa nekuti Tabata inovandudza maviri anaerobic uye aerobic compacity (most cardio workouts inongova imwe chete kana imwe). Iwe uchaonawo rudzi irworwo rwekuvandudza muupenyu hwako hwezuva nezuva uye humwe humwe hutano sezvo muviri wako unowedzera kushanda pakushandisa oksijeni
- Dambudziko - Iyo yakagadziriswa-me-up yepamusoro-soro yekutsvaga chimwe chinhu chitsva kuedza
- Kubudirira - Kupindira kwekuvhara maitiro kwakaratidzwa kupisa makoriri akawanda uye kuwedza kushanda. Kufunga nezvekudzidziswa kwevana diabobic nguva, sekudzidzisa kwaTabata, inopa kunyange zvimwe zveaikorori-inobatsira
Cons
- Kwete kune Vatsva - Kudzidzisa kweTabata ndiko kwakanakisisa kune vashandi vekudzidzira vanove vakasununguka nepamusoro-soro. Izvo simba rinowedzera, rinotarisa pedyo nemagumo. Zviri nyore kuti simba rako rikudzike pamusoro pako kana iwe usingashandisi kurudzi urwu rwekudzidziswa
- Kunyanya Kusagadzikana - Kana iwe uchienda zvose kunze kwekukwirira kwepamusoro (mukati peNhare 10 pane izvi zvinofungidzirwa kuwedzerwa kuyerwa ), mutambo wemaminitsi mana unonzwa sewakareba, husinganzwisisiki kwemaminitsi makumi mana ehupenyu hwako
- Dambudziko rekukuvadza - Kune nguva dzose njodzi huru yekukuvadza paunenge uchiita zvakakosha , kukwirira kwakanyanya. Deredza dambudziko iroro nekuita kuti iwe wakakwanira zvakadai zvekudzidzisa kwakadai (mwedzi inoverengeka yekuita muviri nguva dzose pasi pechikwama chako) uye kuti iwe unopisa zvakasimba usati wadzidzira.
- Zvinyararire - maminitsi mana emubatiro iwoyo, kunyange nekugara mukati, inogona kuwana mutezo uye nokukurumidza kuneta mitsipa yako, zvichiita kuti fomu yako (uye zvinokurudzira) zviitwe
Kutanga neTabata Training
Runako rwekudzidzisa kwaTabata nderokuti pane zvimwe zvingasarudzwa kuti uedze: Mavhidhiyo (akadai seMuviri waMay Dixon's Breathless), maitiro ekuteerera (zvakadai seTabata Coach, anopiwa neDheeker yangu yemafambidhi, Deekron) kana iwe unogona kuita Tabata yako pachako kushandiswa kushandisa chero basa rauri kuda, kunyange zvazvo vamwe vachashanda zviri nani pane vamwe:
- Sprints kunze
- Stationary bike
- Elliptical trainer
- High intensity cardio exercises: Jumping jacks , burpees , squat jumps , nezvimwewo.
- Kukwirira kwakasimba simba kudzidzira maitiro: Squats , pushups , mapapu , nezvimwe.
Ramba uchiyeuka kuti kuita basa rimwechete zvinokonzera kuneta, saka unogona kuwana simba rako (uye fomu yako) uchibvumira apo iwe unosvika kumagumo. Imwe nzira yekurwisana nayo (nekudzivisa kudzivirira) ndeyekuenzanisa nekufananidza maitiro mune imwechete yeTatata. Semuenzaniso, kushandura jack rinokwakuka nechikwata chechikwereti kana kunyange kuita zviratidzo zvakasiyana-siyana muhupenyu hwose.
Kuita kuti basa rako rive nyore, funga kushandisa nguva. Tabata Pro App ndiyo imwe yandinoda Tabata Timers ($ 2.99), ichikubvumira kuisa urefu hwebasa rako nekuzorora nguva ipi neipi yaunoda.
Sample Tabata Cardio Workout
Pasi pane muenzaniso mumwe chete wekudzidzira kweTabata inosanganisira 4 Tabata inosara, imwe neimwe ine mbiri yakasimba yekuidzidzira iwe uchatsvaga kwehurefu hwegadziriro imwe neimwe. Yeuka, ichi ndicho chikwata chekushanda, saka shandura maitiro ekuenzanisa kuti ukwanise hutano hwako uye utore nguva yakareba kana zvichidikanwa.
Kushamwaridzana: maminitsi gumi cardio, zvishoma nezvishoma kuwedzera
Tabata Akaisa 1:
1. Burpees
2. Makomo Anokwira
Zvimwe basa rimwe nerimwe kwemasekonzi makumi maviri, kupumha kwemaminitsi gumi mukati uye kudzokorora kwemamiriyoni masere.
Zorora kwemaminiti 1
Tabata Akaiswa 2:
1. Nguva Yakareba
2. Plyo-Jacks
Zvimwe basa rimwe nerimwe kwemasekonzi makumi maviri, kupumha kwemaminitsi gumi mukati uye kudzokorora kwemamiriyoni masere.
Zorora kwemaminiti 1
Tabata Akagadzwa 3:
1. Squat Anoputika
2. Kutamba-Kwenya Kwepamusoro
Zvimwe basa rimwe nerimwe kwemasekonzi makumi maviri, kupumha kwemaminitsi gumi mukati uye kudzokorora kwemamiriyoni masere.
Zorora kwemaminiti 1
Tabata Akagadzwa 4:
1. Jump Kicks
2. Kurutivi Rutivi Jumping Lunges
Zvimwe basa rimwe nerimwe kwemasekonzi makumi maviri, kupumha kwemaminitsi gumi mukati uye kudzokorora kwemamiriyoni masere.
Zorora kwemaminiti 1
Kunonoka: maminitsi mashanu
Nguva Yese Yokubata Nguva : Maminitsi 35
Zvimwe zveTabata Workouts
Sources:
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.
Trapp EG, Chisholm DJ, Freund J, et al. Migumisiro ye-high-intensive intermittent kudzidzira kurovedza muviri pakurasikirwa kwemafuta nekutsanya insulin mazana evakadzi vechidiki. Int J Obes (Lond). 2008 Apr; 32 (4): 684-91.