I-Tabata yi-4-Minute Workout onokuyenza naphi na, nangaliphi na ixesha

Umxholo

• Yintoni iTabata?
• Izibonelelo zokuSebenza kweTabata
• Uyenza kanjani iTabout Workout
• Uphengululo lwe

Ukubila okuvuza. Ukuphefumla ngamandla (okanye, masithembeke, ukukhefuzela). Izihlunu ezibuhlungu - ngendlela elungileyo. Oku yindlela owazi ngayo ukuba wenza umthambo weTabata ngokuchanekileyo. Ngoku, ukuba awunguye fan omkhulu wokuziva ushile, ungazibuza, kutheni umntu efuna ukwenza iTabata? Kuba wenza umsebenzi wenziwe kakuhle ... kwaye ukhawuleze.

Yintoni iTabata?

Ngaphambi kokutsibaNjani ukufumana okuninzi kulo mzuzu u-4 wokuzilolonga, kuya kufuneka uyazi ifomathi yokuzivocavoca i-Tabata. I-Tabata luhlobo loqeqesho lwekhefu eliphezulu okanye i-HIIT. Ngokuthe ngqo, kukulolonga kwemizuzu emi-4 apho wenze imijikelo esibhozo yemizuzwana engama-20 yomsebenzi usebenzisa umzamo omkhulu olandelwa yimizuzwana eli-10 yokuphumla.

I-Tabata = imizuzwana engama-20 iyasebenza + imizuzwana eli-10 yokuphumla x imijikelo esi-8

Izibonelelo zokuSebenza kweTabata

Ukwenza umzuzu omnye we-4 wokuzilolonga (okanye enye "iTabata") inokunyusa umthamo wakho we-aerobic, umthamo we-anaerobic, i-VO2 max, ukuphumla kwesantya se-metabolic, kwaye inokukunceda utshise amanqatha amaninzi kunomzuzu we-60 we-aerobic (aka cardio) wokuzilolonga. Kulungile, bantu: Imizuzu emi-4 nje yeTabata inokukufumana inzuzo engcono ukomelela kuneyure yonke yokubaleka kwi-treadmill. Iqala ukuvakala ngakumbi, hu?

Uyenza kanjani iTabout Workout

Icebo lokufumana zonke izibonelelo zalo mzuzu wokuzilolonga u-4 linqanaba lokuqina. Ukwenza ukuzilolonga kwe-Tabata-yona, i-BTW, yaphuhliswa kwii-70s zee-Olimpiki zaseJapan sisazinzulu esigama lingu-Izumi Tabata- konke ekufuneka ukwenzile kukuthatha umsebenzi we-cardio njengokubaleka, ukutsiba ngentambo, okanye ukuhamba ngebhayisikile kwaye uhambe nzima ungakwazi imizuzwana engama-20. (Okanye ungakhetha enye yale bodyweight HIIT exercises.) Emva koko thatha umoya okhawulezileyo we-10-yesibini kwaye uphinde amaxesha asixhenxe ngaphezulu. Kwaye xa ndisithi "ngokobunzima kangangoko unako," ndithetha ngeepesenti ezili-100 ubukhulu obukhulu. Ukuphela kokuzilolonga ngomzuzu-4, kuya kufuneka uzive uphelelwe ngamandla. (Kodwa, kwakhona, ngendlela elungileyo!)

Xa uqala ukwenza olu qeqesho lwemizuzu emi-4, usenokungaboni ngokukhawuleza ukukhanya ekupheleni kwetonela, kodwa ukubona olona tshintsho lokwenyani kukuqina kwakho kuya kukwenza ukuba ube likholwa ekusebenzeni kweTabata. Ukulandela esi sicwangciso sokuzilolonga semizuzu emi-4 ngokuqinisekileyo kuya kukunceda womelele ngaphezulu. (Ngokulandelayo: Ngaba iTabata Inokwenziwa Yonke Imihla?)

Ukulungele ukuqala ukubila ngendlela yakho ngomnye wemizuzu emi-4 yokusebenza? Nazi iingcebiso ezimbalwa zokuba uqalise:

• Ngelixa unokwenza ikhefu leTabata malunga nawo nawuphi na umthambo, qala ngentshukumo oziva ukhululekile kakhulu ukuyenza. Into elula njengamadolo aphakamileyo okanye i-jumping jacks iya kwenza.
• Sebenzisa isibali-xesha esithembekileyo - nokuba yi-IRL okanye usetyenziso lusebenza kakuhle. Kungakhathaliseki ukuba ucinga ukuba ulungile kwi-Mississippi-ing, awukwazi ukuqikelela ukuba imizuzwana engama-20 kunye nemizuzwana eyi-10 idlulile xa ubuchopho bakho bujolise ekusebenziseni umzuzu-4 wokuzilolonga.
• Sungula imantra elungileyo onokuyiphinda xa udiniwe- uya kuyidinga.
• Ukufumana inkuthazo ngakumbi kunye nesikhokelo, zama olu celomngeni lweentsuku ezingama-30 lwe-Tabata-Sitayile sokuSebenza esiyakwenza ukuba ubile ngokungathi akukho ngomso.

Yiba nobuchule bokuzilolonga ngomzuzu-4 ngoncedo oluvela kwindlovukazi yaseTabata, umqeqeshi uKaisa Keranen:

• Le Ncwadi yokuSebenza ingqina ukuba unokufumana uYilo ngenene ngeZixhobo zaseKhaya
• Ukuziqhelanisa neTabata ngoQeqesho Olungazange * Ungaluboni ngaphambili
• Ukuzilolonga kweSekethe yeTabata yoMzimba wonke ukuthumela umzimba wakho kwi-Overdrive
• Umsebenzi wasekhaya weTabata oSebenzisa iPillow yakho ukubila, hayi ukuLala

Uphengululo lwe