Ngaba iTabata Inokwenziwa Yonke Imihla?

Umxholo

• Yintoni iThabata?
• Ngaba iTabata inokwenziwa ngeentsimbi?
• Ngaba iTabata inokwenziwa yonke imihla?
• Uphengululo lwe

Ngalo naluphi na usuku olunikiweyo, kulula ukuza nezizathu ezininzi zokuba kutheni ukusebenza kungabikho emakhadini. Ukuba ukuthethelela kwakho ukutsiba iseshini yokubila kunento yokwenza nokungabikho kwexesha, kulapho kungena khona iTabata. Ifom yoqeqesho lwexesha eliphakathi (HIIT) inokwenziwa ngephanyazo, lulongezo olukhulu kwithala lakho lokuzilolonga, kwaye inokukunceda ukunciphisa umzimba. (Ibhonasi: I-Tabata Inokwenziwa Nokwenziwa Abaqalayo-abanobuhlobo)

Kodwa xa umthambo ukhawuleza kwaye ubukhali, ngaba unokwenziwa yonke imihla? Apha, iingcali zikhanyisa ukhuseleko lweso sicwangciso, kunye nayo yonke enye into okufuneka uyazi malunga "nemizuzu emine yokusebenza kommangaliso."

Yintoni iThabata?

I-Tabata kukuzilolonga okukhawulezileyo kunye nokuqina kwemizuzu emine okuphuhliswe ngumphandi u-Izumi Tabata. "Ukuyaphula ngokulula, i-Tabata yimizuzwana engama-20 yomzamo omkhulu wokulandela ilandelwa yimizuzwana eyi-10 yokuphumla," utshilo uLindsey Clayton, umqeqeshi eBarry's Bootcamp kunye nomseki-mbumbulu weProjekthi yeBlue Brave. "Uphinda olu lungelelwaniso lwemizuzwana engama-20 kunye nemizuzwana eli-10 ushiye i-rounds ezisibhozo zizonke."

Iqela likaTabata labaphandi baseJapan baphande nzulu ngeziphumo zoqeqesho kwisitayile se-HIIT kwiinkqubo ze-anaerobic kunye ne-aerobic system. Ukubeka ngokulula: Umthambo weAerobic ngumsebenzi olula ozinzileyo ixesha elide (cinga ukubaleka), ngelixa umsebenzi we-anaerobic udla ngokugqabhuka kakhulu ixesha elifutshane (cinga ngokubaleka). Iziphumo zabo, ezipapashwe kulindixesha Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga, ifumanise ukuba le fomula yekhefu (ebizwa ngokuba yi-Tabata protocol) yenze uphuculo olubonakalayo kumandla e-aerobic kunye ne-anaerobic kwisithuba seeveki ezintandathu. (Eyeleleneyo: Yintoni uMahluko phakathi kweHIIT kunye neTabata?)

Yintoni ebeka iTabata ngaphandle koqeqesho lwendabuko lwe-HIIT ngumsebenzi we-20: 10 womsebenzi / wokuphumla kunye nokuqina ngokubanzi, utshilo uRondel King, MS, uzivocavoca umzimba kwiZiko lokuSebenza kwezeMidlalo le-NYU Langone. “Ngenene ujonge amaxesha okusebenza ekufuneka enziwe kumanqanaba aphezulu,” utshilo. Ukuba awuyi kuphuma konke, akufanele kuthathwe njengeTabata.

Ngaba iTabata inokwenziwa ngeentsimbi?

Iindaba ezimnandi: Impendulo ixhomekeke kuwe ngokupheleleyo. Ukusebenza kweTabata kunokubandakanya ubunzima okanye kubandakanya iintshukumo zomzimba kuphela. Ngokufanayo, i-Tabata inokuba ngumsebenzi onamandla we-cardio okanye ijolise ngakumbi kuqeqesho lwamandla. "Ukuze iindlela zikaTabata ziqhutywe ngakumbi yi-cardio, gxila kwizinto ezinje ngamadolo aphakamileyo, ukutsiba kwiijack, kunye neepunch," ucebisa uClayton, ogxininisa ukusebenza kolu hlobo lokuzilolonga kuba lunokwenziwa naphina naphina, ngaphandle kwezixhobo . Inkqubo esekwe kumandla esekwe kwiTabata inokubandakanya ukudityaniswa kweetriki, ukunyusa, kunye nokudibanisa iplank. (Ngaba ufuna isikhokelo? Ukuzihlaziya kweTata okunamafutha kunokutshintsha i-cardio, ngelixa lo mzuzu wokuzilolonga uqinisa imisipha.)

Ngaba iTabata inokwenziwa yonke imihla?

Iprotocol yaseTabata yasekuqaleni yayiqhutywa kane ngeveki kwithuba leeveki ezintandathu kunye neembaleki ezikumgangatho ophezulu, uphawula uKumkani. Ukuba utsaliwe kukonwabela uqeqesho lweTabata, kuya kuba bubulumko ukubonisana nomqeqeshi wakho malunga neenjongo zakho kunye nendlela efanelekileyo yokuphumeza oku kuzilolonga kwisiqhelo sakho kwiziphumo ezifanelekileyo. Kuba, uyazi, ayinguye wonke umntu oyimbaleki ebalaseleyo. (Sithetha ngabaqeqeshi bomntu, nazi izizathu ezihlanu ezisemthethweni zokuqesha omnye.)

Kuba kulula kakhulu ukudibanisa iindlela zendlela yeTataata, unokukhetha ngokulula iindlela ezahlukeneyo zokwenza imithambo yeTabata ejolise kumaqela emisipha ahlukeneyo. Oko kuthetha ukuba, ewe, unokwenza i-Tabata yokuzilolonga yonke imihla.

UKumkani unikezela ngelizwi lesilumkiso kwabo bafuna ukusebenzisa iTabata ukutshintsha i-cardio iyonke. "Ndiza kusebenzisa isilumkiso xa ndisenza le protocol [yangaphambili] kwaye ndinamathele kabini ukuya kane ngeveki kwaye ndongeze nge-cardio ezinzileyo yeentsuku ezintathu ukuya kwezintlanu ngeveki," utsho. Kodwa ekupheleni kosuku, "kuxhomekeke ngokwenene kwiminyaka yoqeqesho lomntu kunye nendlela abachacha ngokukhawuleza ngayo kwimithambo."

Apha, uClayton unikezela ngomsebenzi wakhe awuthandayo weTataata, ogqibeleleyo wokufumana ukubetha kwentliziyo yakho kwaye ukubila kuqale ngokukhawuleza. Yenza intshukumo nganye ngokulandelelana, kwaye ugcwalise inani elibekiweyo leeseti ngaphambi kokugqithela kumthambo olandelayo.

1. Squat jump (20 on 10 off, 2 sets)

2. IiPush-ups (20 on 10 off, 2 sets)

3.Iziphumo

4. Abaqaphi entabeni (20 on 10 off, 2 sets)

Uphengululo lwe