Kulimbitsa thupi Tabata - kodi ndi olimba?

"Maphunziro imeneyi" ndi lofala padziko lonse. Other dzina - njira ya Tabata. Ndi chiyani icho? Mbali zake ndi chiyani? The mphunzitsi wa Japanese timu liwiro siketing'i Izumi Tabata ankafuna kukwaniritsa zotsatira mabuku. Zochitika Zipatalazo, iye anapeza chosintha anazindikira pa gawo maphunziro akwaniritsa zotsatira kwambiri.

Chifukwa cha zinthu zimenezi osati kuwotcha mafuta, koma bwino magazi, kumalimbitsa minofu ndi kuonjezera kupirira wothamanga. kupezeka adakondweretsa aliyense amene akusowa zotsatira kuwoneka. ndicho kulimbitsa thupi chachikulu ichi ndi chiyani?

A mbiri pang'ono

Tabata njira ndi - ndi zimene olimba? njira zochokera linatuluka mu 1996 mu magazini Medicine ndi Science mu Sports & olimbitsa thupi. Dr. Tabata ndi gulu la asayansi wa Institute of Fitness ndi Sports ku Tokyo, anabweretsa umboni za ubwino maphunziro imeneyi. Kuphunzitsa othamanga awo njira imeneyi, Tabata kudziŵika kuti mphamvu zawo aerobic chinawonjezeka ndi 28%. Pa nthawi yomweyo chinawonjezeka ndi 14% mphamvu kudya oxygen.

zotsatira zabwino aona mu othamanga ophunzitsidwa osati oyamba. Pa kuzipenya ndi maphunziro amaganiza kuti mphindi zinayi Tabata kulimbitsa thupi bwino thupi ndipo anaerobic mphamvu zambiri kuposa maphunziro kupirira kwa ola limodzi. Ndi mafuta moto kuzipenya asonyeza kuti ndi othamanga amene kuphunzitsa pa Tabata-mipata, anataya mafuta 9 nthawi kuposa gulu lina cardio maphunziro yaitali.

Ndipotu zatsopano ambiri asonyeza kuti kwambiri zolimbitsa thupi si kwambiri kuwotcha mafuta owonjezera. Pali njira yothetsera - ndi imeneyi maphunziro, mu Tabata. Kodi ndi olimba? Imeneyi maphunziro - ichi kusinthana kwa katundu aerobic ndi mphamvu. A zina pang'ono - ndi kukonzanso kuyamba kwa thupi. dzina lina maphunziro imeneyi - zozungulira. Zotsatira - anataya osachepera 1 makilogalamu thupi pasabata.

njira Tabata

Kafukufuku wasonyeza kuti Protocol Tabata 20-10 imangolongeza dongosolo mphamvu ya thupi ngati palibe wina. Izi zikutanthauza kuti maphunziro udzachitika mosathamanga masekondi 20 ntchito, masekondi 10 - mpumulo. Pa monga gwero mphamvu ndi thupi amagwiritsa maphunziro glycolysis, ndi makutidwe ndi okosijeni wa mafuta. Pa pazipita mphamvu mode mu mnofu aerobic ungatithandizire ndendende 20 masekondi, ndi masekondi 10 ndi wokwanira kuti achire.

Monga maphunziro Tabata zachokera

Tabata System: masekondi 20 ntchito ndi masekondi 10 a mpumulo - ichi ndi chimodzi kuti akubwerezedwa nthawi 8, mwachitsanzo 4 Mphindi. ndi kutulukira wina mphindi pakati waika:

1. masekondi 20 kuchita masewera olimbitsa thupi ndi mphamvu pa zomwe inu angathe.
2. masekondi 10 - mpumulo. Bwezerani mpweya zonse ndi kupitiriza maphunziro. 8 akhale ngati njira (masekondi 20 + 10 masekondi ntchito zina). Koma pa siteji koyamba chakwanira waika 4-5.
3. Mpumulo - 1 miniti. Ichi ndi kumalizidwa kwa mkombero wina wa mphindi 4 nthawi.

Pamene inu kusonyeza samachititsa mpweya wanu. Kupuma kwambiri, kwa minofu mpweya wokwanira, ndipo ichi chofunikira Tabata dongosolo. Kodi ndi olimba? The mpweya zambiri zofunikira kwambiri oxidized mafuta minofu ndi, chotero, mphamvu zambiri adzamasulidwa.

The kulimbitsa thupi imayamba ndi zochangamutsa - mphindi 10, kumapeto kwa maphunziro chofunika Mangirirani mahatchi kugaleta - mphindi 3-5. Kuvomerezedwa anatambasula ndi zovuta kuyenda. Woyamba workouts pang'ono kuchita zosaposa 3 Zochita. Chinthu chachikulu - kuima Mphindi 4. Pa nthawi, m'zinthu 4 mphindi kuwonjezera. nthawi zophunzitsira zingathe kuchepetsedwa kwa mphindi 30. The kulimbitsa thupi yabwino kwambiri 3 pa sabata.

Features njira

• A nthawi yochepa maphunziro.
• Izo sikutanthauza zipangizo zina zapadera. Zochita zimagwiridwa ndi kulemera yake.
• Tabata protocol ndi oyenera kuphunzitsidwa "zomwe zikutsalirazi" minofu, ndiye, ngati minofu aliyense kuyankha bwino kuchita, njira imeneyi, iwo amayamba kugwira ntchito.
• Zochita iliyonse yokhudza pa maphunziro chigawo osachepera 50% ya minofu ndi bwino kukhala ndi mphamvu zawo mphamvu. Komanso, ndi katundu wabwino pa kupuma ndi machitidwe a mtima.
• Mkulu-mwamphamvu intervals katundu chifukwa thupi kugwiritsa ntchito mphamvu ngati kuli kotheka.

contraindications

Tabata kulimbitsa thupi njira kutisokoneza chifukwa mphamvu yapamwamba. Njira contraindicated anthu amene:

• mtima ndi mtima matenda;
• mavuto ndi dongosolo la minofu ndi mafupa;
• osauka thupi chitukuko.

Musanayambe maphunziro pa njira Tabata, onetsetsani kuti mulibe kulemera ndi matenda owonjezera. dongosolo ndi othandiza, koma katundu kwambiri. Kukaonana ndi dokotala.

Zochita maphunziro

Kodi wokhulupirira zoyenera? Zimakhala kukhala akuluakulu ndipo kanikizirani akuluakulu, kupalasa, njinga, kukokera akuluakulu ndi kumalumpha mmwamba, kutsetsereka, Burpee ndi kudumpha chingwe. Kuchita masewera olimbitsa thupi chirichonse, m'pofunika kutsatira malamulo ochepa:

• iwo kuyenera kukhudza osachepera 50% minofu;
• Ziyenera kukhala wophweka, chifukwa katundu ndi mkulu;
• zovuta zokambirana akhale monga kukwaniritsa zosaposa 8-10 kubwereza masekondi 20. Ngati wothamanga satopa kapena mulibe woyaka kumverera mu minofu - zolimbitsa amasankhidwa molondola.

Pakuti kulimbitsa thupi Tabata Zochita siyabwino ndi kulemera lolemera - deadlift, kukankha kugwedezeka. Abwino ndi CrossFit workouts. Tabata zogwirizana ndi mfundo za kachitidwe. Choncho, pa kalasi akuthamanga kuchokera Zochita 1 mpaka 4. Ovuta kwambiri Tabata kulimbitsa thupi imakhala zolimbitsa thupi limodzi.

Ubwino Tabata

Ndi chiyani icho olimba, ubwino m'njira imeneyi ndi chiyani? kusiyana chiyani, mmene angakhalire? Kumene, potsata zoyamba za olimba - osakaniza maphunziro cardio ndi mphamvu, ndi chakudya chamagulu kuchotsa mafuta owonjezera. Komanso, olimba bwino kupirira ndi mphamvu, bwino njira kagayidwe kachakudya ndi thanzi ambiri.

Izi kupewa matenda mtima ndi mtima. olimba ntchito pokonzanso ntchito ziwalo zonse. Icho chiri choona angatsutse. olimba ubwino kuti ndi mwayi kuphunzira kunyumba, ndi hardware pang'ono kapena ayi zina. Koma Tabata njira pano zimapindulitsa zina ndi chogwirika kwambiri:

• inapita patsogolo wotentha mafuta;
• nthawi yochepa maphunziro (kuti 1 chilolo Tabata mphindi 4 N'chapafupi kuposa kusintha momwe maora a maphunziro kapena kuthamanga);
• njira Iyamba kagayidwe, akuziyambitsa njira kagayidwe kachakudya za thupi. Zotsatira kumatenga pambuyo kuphunzitsa maola 48.

Mphindi 4 kuchita ndiponso kuchita malonda mwachizolowezi, ndi ndondomeko slimming akupitiriza "ntchito". Ndipo, ndithudi, monga 4 mphindi kulimbitsa thupi inu kukhala saizi mwachangu bwino kuyenda, amalimbitsa dongosolo kupuma ndi mtima.

Pa maphunziro dziwani kuti mlingo mulingo woyenera mtima -. Kumenyedwa 144 mpaka 180 / min. Obwera ndi okalamba zofunika ndodo 120 u. / Min ndipo alibe upambana pakhomo izi. Tabata njira - ndi godsend kwa anthu amene chifukwa kuonekera.