Isiri kare zvikuru, kwakanga kune chidzidzo chinofadza zvikuru. Yakaratidza kuti avo vanhu vanoita maekisesaizi kwemaminitsi mana pazuva maererano nechirongwa chakakosha vanorasikirwa uremu ka4 nekukurumidza kupfuura avo vanosimbisa maminetsi makumi mana nemashanu.
Ngationei kuti ungaita sei kuderedza uremu? Ndeipi chirongwa chakakosha chinokubatsira kuderedza uremu mumaminitsi mana chete pazuva?
Inonzi Tabata Protocol.
Iyo Tabata Protocol inyanzvi yepasirese inozivikanwa pasi rese yakakwira-kusimba nguva yekudzidziswa (HIIT). Tabata Workout, kana mune mamwe mazwi Tabata Protocol, yakarongedzwa naDr. Izumi Tabata neboka revanotsvakurudza paNational Institute of Fitness and Sports muTokyo. Vakaona kuti rudzi urwu rwekurovedza muviri rwakapa mhedzisiro iri nani pane yenguva dzose aerobic exercise. Iyo Tabata Workout inovaka tsandanyama kutsungirira mumaminetsi mana, seyakajairwa 4 maminetsi cardio musangano.
Chimbofungidzira, CHETE maminetsi mana pazuva uye ka4 ZVINONYANYA KUNYANYA. Nei izvi zviri kuitika?
Chakavanzika chekudzidziswa ndechekuti inguva yakakwira intensity interval yekudzidziswa. Ndiko kuti, maekisesaizi anoitwa nekumhanya zvakanyanya kwemasekonzi makumi maviri, achiteverwa negumi-sekondi yekuzorora. Uye saka inodzokororwa 20-10 nguva.
Mhedzisiro yese yezviitwa izvi inoitika mushure mekudzidziswa. Yakave yakasimbiswa kuti mukati memazuva 3-4 mushure meizvi, metabolism yemunhu inokurumidza, iyo inoratidza kuti mazuva ano muviri unoramba uchideredza uremu.
Pazasi pane iyo Tabata protocol.
Sprint phase - 20 seconds
Rest phase - 10 seconds
Kudzokorora - 7-8 nguva.
Yakakosha timer ichabatsira mukuchaja kwepakati. Somuenzaniso, zvakadaro
Maekisesaizi akasiyana akakodzera iyo Tabata protocol - squats, push-ups, maekisesaizi ane huremu. Chinhu chikuru ndechokutora chikamu mukuitwa kwemapoka makuru emhasuru kuitira mhedzisiro yakakura. Semuenzaniso, unogona kuita zvinotevera zviitwa (zvichichinjanisa zuva nezuva):
- squats;
- kusimudza makumbo akakotama;
- kusunda-ups nekupfugama;
- kusimudza pelvis kumusoro uye pasi;
– maekisesaizi enhau.
Mazano madiki asi akakosha zvakanyanya.
1. Kufema kwakarurama kuchabatsira kusimbisa kushanda kwezviitwa: inhalation - kuburikidza nemhino, kufema - kuburikidza nemuromo. Imwe inhale / exhale kune imwe squat (push-up, nezvimwewo). Kana izvi zviri, semuenzaniso, push-ups, saka kana isu tichidzvanya kubva pasi, ipapo tinofema, uye kana kusvika pasi, tinofema. Kureva kuti, tinofema kana tazorodza muviri tofemera pamusoro kana zvanetsa. Iyo frequency yekufemesa / kufema inodiwa zvakanyanya kuve yakaenzana nenhamba yekupusha-ups, squats, kudzvanya. Izvi zvakakosha zvikuru, kana ukasaita izvi, unogona kudyara mwoyo.
2. Usati waita Tabata, zvakakosha kuti imba yacho ibudise mhepo, usadya chero chinhu awa kana awa nehafu isati yatanga uye kuita zvishoma zvekudziya-up.
3. Kuti uone kufambira mberi kwako, unofanirwa kuverenga nhamba yezviitwa zvaitwa uye uzvinyore pasi mubhuku rako rekudzidzira. Semuenzaniso, unoita denderedzwa rezviitwa uye kuverenga kuti kangani pawakazviita, mukati memasekonzi gumi ekuzorora, nyora pasi zvabuda, nezvimwe.
4. Mushure mekupera kwekushanda, usagara pasi pakarepo kuti uzorore, asi famba zvishoma, bata mweya wako, ita izvo zvinonzi hitch.
Kubatsira kweTabata protocol ndeyekuti havadi kuitiswa zuva rega rega - iyi inorema-yakanyanya mutoro, zvichiteerana, muviri unoda mazuva 2-3 kuti udzoke. naizvozvo usaite ZVIMWE kazhinji kaviri pasvondo! Iyo Tabata exercise system inoshanda zvakanyanya. Naizvozvo, kana iwe ukazvidzidzira nguva dzose, iwe uchaona mhedzisiro mumwedzi mishoma.
Uye yeuka kuti contraindications kuti Tabata hurongwa: mwoyo kukundikana, atherosclerosis.