TABATA kudzidziswa: iro rakazara gwara + rakapedza chirongwa chekurovedza muviri

Kana iwe uchida kudzikira uremu nekukurumidza uye zvakare kugadzirisa yavo fomu, yenguva dzose yekudzidzisa Protocol TABATA inzira yakanaka yekuzadzisa icho chinangwa. Tinokupa iwe gwara rakazara kwazvo kudzidziswa kweTABATA nerondedzero yakadzama yezvinhu zvavo nezvakanaka, pamwe neyakagadzirirwa-yakagadzirirwa kuunganidzwa TABATA-Exercis + schema makirasi.

Kudzidziswa kweTABATA: chii icho?

Kudzidziswa kweTABATA kukwirira kwakadzika kwekudzidziswa, uko kunovavarira kuzadzisa iyo yakanyanya nhamba yekufamba mune mashoma nguva. TABATA yakawana mukurumbira wakakura pakati pevaya vakabatanidzwa nekutenda kune yakapusa uye nzira yakachinjika. TABATA -kushandira pamwe chete nemamwe marudzi ehupamhi hwekusimbisa kudzidziswa iri zvishoma nezvishoma kutsiva iyo yakasarudzika maekisesaizi uye cardio yepakati simba rekusimbisa masisitimu ehutano.

Nhoroondo yekudzidziswa kweTABATA

Muna 1996, imwe physiologist yechiJapan uye Ph. D. Izumi TABATA yakaita ongororo mukutsvaga nzira inoshanda yekuwedzera kutsungirira kwevatambi. Izumi TABATA nechikwata chemasayendisiti kubva kuNational Institute of fitness uye mitambo muTokyo vakasarudza mapoka maviri evakadzidziswa, uye vakaita ongororo yemavhiki matanhatu. Bhendi rekusimba kwepakati raishanda mazuva mashanu pasvondo kweawa, iro boka rekukwirisa rakashanda mazuva mana pavhiki kwemaminitsi mana.

Mushure memasvondo matanhatu, vaongorori vakafananidza zvawanikwa uye vakashamisika. Boka rekutanga rakavandudza yavo maeerobic fitness indices (yemwoyo system), asi anaerobic zviratidzo (mhasuru) yakaramba isina kuchinja. Nepo boka rechipiri rakaratidza kuwedzera kukuru kwekuvandudza uye aerobic uye anaerobic system. Iko kuyedza kwakaratidza zvakajeka kuti kudzidzisa kwakadzika kwenguva pane iyi nzira kune simba rakakura kune ese maeerobic uye anaerobic masisitimu emuviri.

Iyo TABATA Protocol yakaedzwa munzvimbo dzakaomarara dzesainzi, uye hwave humwe hwehumwe humbowo hwakakomba hwekubudirira kwedzidziso. Dr. Izumi TABATA ndiye munyori uye co-munyori wezvinyorwa zvinodarika zana zvesainzi mumagazini emitambo ane mukurumbira pasi rose. Zita rake rakava izwi remhuri nekuda kwekugadzirwa kweiyi nzira yekudzidzisa, inozivikanwa kwazvo pasirese.

Mukukosha TABATA kushanda?

Kudzidziswa kweTABATA kune chimiro chinotevera: Masekondi makumi maviri ekuremerwa mutoro, masekondi gumi zorora, dzokorora kuita uku kasere. Iyi imwe TABATA kutenderera, anongogara maminetsi mana chete, asi ichave inoshamisa maminetsi mana! Iwe unofanirwa kupa zvese 4% kana iwe uchida kuwana mhedzisiro kubva kupfupi kudzidziswa. Mutoro unofanirwa kupinza uye kuputika. Chaizvoizvo, TABATA inyaya yakakosha yeiyo yepamusoro-yakasimba nguva yekudzidziswa (HIIT kana HIIT).

Saka zvekare nezve chimiro cheiyo TABATA kutenderera maminetsi mana:

  • Masekondi makumi maviri zvakanyanya kurovedza muviri
  • Masekondi gumi nemashanu zorora
  • Dzokorora zvisere zvisere

Iyi miniti ina TABATA kutenderera inogona kuve yakawanda zvichienderana nehurefu hwese hwekuita kwako. Pakati peTABATA maround anotarisirwa kugara mukati kwemaminetsi 4-1. Kana iwe ukaita mukati mepamusoro, izvo zvinowanzo kwana kusvika 3-4 TABATA kutenderera kwemutoro uzere. Mune ino kesi, iyo yakazara yekudzidzira nguva ichave ingangoita gumi nemashanu maminetsi.

Ndezvipi TABATA zvakasiyana nedzidziso yemadhioio?

Munguva yekushanda kwema cardio iyo chete uye yakakwana sosi yesimba iri oxygen. Rudzi urwu rwemutoro runodaidzwa maekisesaizi (ine oxygen). Munguva yekunyanyisa kweTABATA Workout oxygen inotanga kupotsa uye muviri unopinda mune oxygen-isina anaerobic rudzi (isina oxygen). Kupesana neaerobic modhi, kudzidzisa mune anaerobic zone kwenguva yakareba hakushande.

Nekudaro, ipfupi anaerobic kurovedza muviri inoshanda zvakanyanya kupisa kwemafuta panguva uye kunyanya mushure mekudzidziswa, kusimudzira kutsungirira, yekusimbisa uye kukura kwemhasuru. Anaerobic mutoro ndeye chaiyo yekumanikidza bvunzo yesimba, asi pakupedzisira ivo vanokusimbisa iwe.

Onawo:

  • Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
  • Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

Ndiani TABATA Workout?

TABATA-yekurovedza muviri inokodzera chero munhu ane ruzivo ruzivo (angangoita wepakati nhanho) uye haina zvinopesana nezvehutano. Inonyanya kubatsira kuita zvakajairika kurovedza muviri muTABATA modhi kune avo vano:

  • unoda kudzikira uremu nekukurumidza uye uwane chimiro chakanaka
  • unoda kusudurudza huremu uye kubvisa bani
  • inoda kudzivisa kumira mukushanda kwako, kusanganisira kumhanyisa mhasuru kukura
  • vanoda kuwana mutsva kunzwa kubva kudzidziswa
  • unoda kukudziridza kutsungirira kwako uye nekuvandudza kurovedza muviri.

Asi kana iwe uchangotanga kudzidzisa, usamhanyira kuTABATA kurovedzwa. Enda kune izvi zvinokurudzirwa chete mushure memwedzi 2-3 yekugara uchirovedza muviri cardio uye kudzidziswa simba.

Ndiani asingakodzere TABATA Workout?

Dzokorora, TABATA Workout haina kukodzera kune wese munhu! Ukafunga kutanga kudzidziswa nehurongwa hweTABATA, ita shuwa kuti hauna zvinopesana nehutano.

Kudzidziswa kweTABATA hakuiti

  • vanhu vasina kurovedzwa vasina ruzivo rwekudzidzira
  • avo vane chirwere chemwoyo
  • avo vane matambudziko ne locomotor system uye majoini
  • avo vanotevera zvakaderera-makabhohaidhiretsi kudya kana mono
  • kune avo vane kutsungirira kushoma.

Nekudaro, kana iwe ukasarudza zvakapusa kurovedza zvaunogona kuita tabata uye vanotanga. Verenga zvimwe mukusarudzwa kwedu kwemaitiro evatangi.

Kutanga Tabata Workout - Yakazara Muviri, Hapana Midziyo Inodiwa

Maitiro ekuita TABATA kurovedza?

Exercises for TABATA kudzidziswa

Zvikurukuru kudzidziswa kweTABATA kunoshandisa kurovedza muviri kweplyometric, kudzidziswa kwesimba, kurasikirwa uremu, kudzidziswa kwesimba nehuremu hwakareruka Semuyenzaniso: kusvetuka, burpees, Push-UPS, squats, mapapu, kusvetuka, kumhanyisa kumhanyisa, zvibhakera uye kurova, kumhanya, nezvimwewo chaizvo unogona kushandisa chero kurovedza kweTABATA kudzidziswa, iwo mamiriro makuru ekumhanyisa kumusoro nekumhanyisa kwazvo.

Kufungidzira kwedunhu kuita 4-mineti TABATA kutenderera:

Kana iwe usingade kudzokorora iwo maitiro akafanana, tora kurovedza muviri uko kuchinjanisa akati wandei maekisesaizi. Zvakare, kana iwe usingade kugara uchichinja maekisesaizi mukirasi, tora sarudzo imwechete kana maviri maekisesaizi paTABATA kutenderera.

Inguvai yakawanda yekuita TABATA Workout?

Kutenderera kweTABATA kunotora maminetsi mana, kozoita 4-1 maminetsi ekuzorora uye denderedzwa rinotevera rinotanga. Mangani TABATA kutenderera iwe auchazokwanisa kutsungirira zvinoenderana nesimba rako. Avhareji yemakumi matatu nemashanu kutenderera kazhinji inokwana kuzere TABATA yekudzidzira nguva ingori 2-3 maminetsi.

Kune rimwe divi, kana iwe uchida chirongwa chakareba, unogona kuita TABATA kurovedza uye 40-50 maminetsi. Mune ino kesi, gadzira chidzidzo kuitira kuti imwe chete yekupedzisira-yakasimba kutenderera yakashandurwa neisina kusimba zvakanyanya kutenderera. Semuenzaniso, maminetsi mana, iwe unoita inoputika burpee, maminetsi mana anotevera - bharanzi rakasununguka. Pakati pezviitwa izvi, iwe unozogona kudzoreredza kufema kune inotevera raundi, zvakare kune akanakisa ayo.

Kakawanda sei kuita TABATA kurovedza?

Kana iwe kuda kuonda, wozoita TABATA kurovera 3-4 nguva pasvondo kwemaminetsi gumi nemashanu kusvika makumi matatu kana katatu pasvondo kwemaminetsi makumi mana kusvika makumi mana nemashanu. Hazvikurudzirwi kuita kwakanyanya TABATA-kurovedza zuva rega rega, sezvo izvi zvichideredza iyo Central nervous system uye zvinogona kutungamira mukuwedzeredza.

Kana iwe gara uri muchimiro kana kuda kuwedzera TABATA kudzidziswa kusimba rekudzidziswa, zvakaringana kubata nematata ka2 pavhiki kwemaminetsi gumi nemashanu kusvika makumi matatu. Iwe unogona kuita chirongwa cheHIIT pachinzvimbo chekare cardio. TABATA kurovedza muviri kwakanakisa kumhanya mushure mekudzidziswa uremu, kana iwe ukazviita muzuva rimwe. Nenzira, mutoro unorema pane iyo TABATA Protocol inobatsira kwazvo kuita kana iwe waumba kumira mukukura kwemhasuru uremu panguva yekudzidziswa kwesimba. NeTABATA kurovedza muviri haugadzi kuvaka mhasuru, asi kuti ubude pakamira mukukura kwezviratidzo zvemagetsi zvirongwa zvakadaro zvinokwana kwazvo.

Zvekudzikira uremu hazvina basa kuti inguvai yekudzidzira pane system yeTABATA mangwanani kana manheru. Tarisa pane ako biorhythms uye wega kugona. Nekudaro, hazvikurudzirwe kuita kwakanyanya kurovera padumbu risina chinhu uye usati warara. TABATA kudzidziswa kunonetesa uye kunetesa, saka gadzirira kune izvo unozonzwa kuneta mushure mekirasi. Kunyanya pakutanga, apo muviri unongo gadzirisana nekushushikana.

Zvinoita here kuti ugare uchiita zviitwa zvakafanana.

Edza kushandura iyo seti yeTABATA kurovedza, kwete kudzokorora chirongwa chimwe chete katatu mumutsara. Muviri wako unojairira kutakura, saka kudzidziswa kumwe chete, kushanda kwavo kunodzikiswa zvishoma nezvishoma. Shanduko haisi chete seti yekurovedza muviri, asiwo iwo marongero. Semuyenzaniso:

Unogona kudzokera kuchirongwa chekare, asi edza kushandura iyo odha uye wedzera mitezo mitsva yeTABATA. Pazasi zvinopihwa mashoma akagadzirira ane akasiyana maekisesaizi.

Chii chakakosha kuziva!

Kana kurovedzwa kuchiitwa pachishandiswa masekondi makumi maviri, masekondi gumi akazorora, hazvireve kuti iko kudzidziswa kweTABATA Kune TABATA yechokwadi unofanirwa kuita maekisesaizi masekondi makumi maviri pahuwandu hwekugona kwavo kurovedza muviri yave anaerobic. Chinangwa chako ndicho chakakwirira kwazvo huwandu hwevanodzoka munguva shoma.

Mutoro unofanirwa kuputika uye wakanyanya, ndosaka kudzidziswa kweTABATA kusingagone kutsigirwa. Kazhinji zvinokwana maminetsi gumi nemashanu, kana iwe uchidzidzira nemazvo. Unogona kuita chinguva chenguva TABATA paavhareji kumhanya, asi pamhedzisiro yepamusoro iko kurovedza muviri kunofanirwa kuve kupfupi, kwakapinza uye kwakanyanya kwazvo. Kana iwe uchida kwenguva refu yekurovedza muviri, unoshandura pakati pemaminitsi mana ekukwirira kwakanyanya uye maminetsi mana ekudzika kusimba.

TABATA-kurovedza + chirongwa chekudzidzisa

Isu tinokupa iwe chirongwa chekudzidzisa maererano nehurongwa hwe TABATA yevatangi vekutanga kuenda kumberi, pamwe nekutarisa padumbu, pachikamu chepasi chemuviri pachikamu chepamusoro. Tinokupai maekisesaizi mana ekurovedza muviri kamwe chete, kurovedza muviri kwese kweTABATA kutenderera (kureva., Chiitwa chimwe chinoitwa kwemaminitsi mana - masekondi masere. Saizvozvo, chidzidzo chichagara ingangoita maminetsi makumi maviri pasina kudziya-uye kutonhorera.

Iwe unogona kuwedzera kana kudzikisa iyo nguva yekudzidzira kwako kana kutsiva maekisesaizi akakodzera iwe. Iwe unogona zvakare kusiyanisa chirongwa chekuuraya (zvimwe pane izvo zvataurwa pamusoro), kureva kusadzokorora chiitwa chimwechete kwemaminetsi mana, uye nekuchinjisa iwo maviri kana mana maekisesaizi mune imwe TABATA kutenderera. Hazvina mhosva kuti iwe unovaka sei yako Workout, chinhu chikuru icho chaunoita imwe neimwe nzira pane yayo yepamusoro

TABATA Workout yepakati nhanho

Pfungwa 1:

 

Pfungwa 2:

TABATA Workout yepakati nhanho

Pfungwa 1:

 

 

Pfungwa 2:

 

 

TABATA Workout ine dumbbells

 

 

TABATA Workout nekutarisa pazvidya nemagaro

 

 

TABATA kudzidziswa nekusimbisa padumbu

 

 

TABATA Workout nekusimbisa pamaoko, mapendekete uye chipfuva

 

 

Kutenda kune iyo gifs youtube chiteshi: mfit, shortcircuits_fitness, FitnessType, Kujekesa Simba, Rarama Musikana Akakodzera, Luka Hocevar.

KUDZIDZISWA TABATA: gumi akagadzirira-akaitwa maekisesaizi

Iko kushanda kweTABATA kwekudzikira uremu

TABATA kurovedza kwakanyanya kwazvo, ivo vanowedzera zvinoshamisa kurova kwemoyo uye kuichengetedza padanho repamusoro mukirasi yese. Saka unenge wagona kupisa akawanda macalorie , kunyangwe yechidzidzo chipfupi. Iyo chaiyo nhamba yekoriori yakatsva inosarudzwa zvakasiyana, zvichienderana nezinga rako rekudzidzira. Kazhinji vane ruzivo rwekutengesa vanopisa mashoma macalorie kupfuura anotanga. Paavhareji, maminetsi gumi eTABATA yekudzidzisa anogona kupisa zana nemakumi mashanu emakori.

Asi mukana mukuru wekudzidziswa kweTABATA ndeyekukwirira kwecalorie, uye "afterburner athari". Izvi zvinoreva kuti muviri wako ucha shingairira kupisa mafuta kunyangwe maawa makumi mana nemasere mushure mekurovedza muviri, saka iwe uchakurumidza kumhanyisa maitiro ekubvisa huremu hwakawandisa. Semuenzaniso, iyo yakajairwa cardio kudzidziswa pane zvine mwero kumhanya, mhedzisiro haina kupihwa, nekudaro, kuita TABATA zvakanyanya kubereka pamhedzisiro.

TABATA kudzidziswa inzira dzeanaerobic, saka ivo hauna kukanganisa kune mhasuru nyama, kupesana neiyo imwecheteyo cardio yekudzidzira. Vanonyatsodzidzisa tsandanyama yemoyo uye nekuvandudza kutsungirira. Uye zvakare, aya ekudzidzira-kwakasimba nguva yekudzidzira inowedzera kunzwisisika kwemhasuru kune insulin, uye nekudaro kurerutsa maitiro ekuderedza uremu.

Uchikurumidza sei kurasikirwa uremu paTABATA kudzidziswa kunoenderana nemetabolism, yekutanga muzana mafuta emuviri, kuwanda kwemitoro uye, zveshuwa, chikafu. Rangarira kuti kubvisa mafuta akawandisa, iwe unofanirwa kudya kushaikwa kwemakoriri kumuviri wakatanga kupaza mafuta kwesimba. Chiyero chakaringana chekudzikira uremu pamwe neTABATA-kudzidzisa 0.5 kg yemafuta pavhiki. Muvhiki rekutanga unogona kurasikirwa ne2- kg paunenge uchibvisa mvura yakawandisa mumuviri.

Chikafu chakakodzera: maitiro ekutanga nhanho nhanho

Zvakanakira kudzidziswa kweTABATA:

Nguva dzekudzidziswa kweTABATA: 3 yakapera vhezheni

Kuti ubudirire kuita TABATA kurovedza, iwe uchazoda yakakosha timer ine kuverenga. Asi ini ndingawane kupi TABATA-timer? Isu tinokupa iwe 3 preset timer sarudzo dzeTABATA Protocol.

1. Nharembozha app TABATA-timer

Nzira yakapusa kurodha pasi yemahara app TABATA timer yeako smartphone. Iyi purogiramu iri nyore, yakapusa uye inogadziriswa. Iwe unogona kushandura huwandu hwezvikamu, kuseta iyo yekurovedza nguva uye zororo, iyo nhamba yemacircule. Maekisesaizi anoperekedzwa nechiratidzo chezwi, saka haupotse mavambo uye kupera kwekurovedza muviri

Zvirongwa zvine TABATA-timer muchiRussia kune Android:

Zvirongwa zvine TABATA-timer muRussia yeApple

2. Vhidhiyo TABATA-timer

Imwe sarudzo yekudzidzisa Protocol TABATA: tora akakosha mavhidhiyo eYouTube akagadzirira-TABATA-timer. Yakagadzirwa yakanangana neTABATA yekudzidzira-maekisesaizi - iwe unongoda kuisa vhidhiyo uye wotanga kutamba. Iko kusakosha kweiyi nzira ndeyekuti iwe unogona kugadzirisa zvikamu.

a) TABATA timer ye1 kutenderera nemumhanzi (4 maminetsi)

b) TABATA timer irikutenderedza 1 pasina mimhanzi (4 maminetsi)

c) TABATA timer kwemaminetsi makumi matatu nemumhanzi

3. Masayiti akagadzirira TABATA-timer

Kana iyo app TABATA-timer uye vhidhiyo isingakuteedzere, unogona kutora nzvimbo ne vakagadzirira software timers. Ingovhura iyo peji, isa nguva yaunoda nguva uye wotanga kuita. Zvinongedzo zvichavhura muhwindo idzva:

Mavhidhiyo mashanu ane TABATA kudzidziswa

Kana iwe uchifarira TABATA kudzidziswa, saka ive shuwa kuti uone yedu sarudzo yemavhidhiyo:

Tinokupa iwe mashanu akagadzirira-akagadzirwa zvirongwa TABATA kudzidziswa kubva gumi kusvika makumi matatu maminetsi kune avo vanofarira kusangana nevarairidzi pane vhidhiyo:

1. TABATA Workout kwemaminetsi gumi nemashanu

↯↯ТАБАТА ТРЕНИРОВКА↯↯ Раскручиваем ЕЕЕА [# 1]

2. Bosu TABATA Workout (8 maminitsi)

3.TABATA Workout kubva kuFitnessBlender (maminetsi makumi maviri)

HIIT Cardio Workout - Tabata Yakakwira Kuwedzera Kupindirana Kudzidziswa

4.TABATA Workout: cardio + simba (30 maminetsi)

5. TABATA kudzidziswa kubva kuna Monica Kolakowski (50 maminetsi)

Ongororo yeTABATA yekudzidziswa kubva kune vedu vanyori

Maria

Kutanga akashanyira TABATA boka rekudzidziswa mune yekugwinya mukamuri. Wow, zvaive zvakaoma nguva yekutanga! Panguva yandakafunga kuti ndakagadzirira (kubatanidzwa kwemwedzi mitanhatu ndichimhanya uye kudzidziswa simba), saka ndakaenda padanho rinonyengera, ndakafunga kuti mubato wacho zviri nyore. Mushure mehafu yeawa yekirasi ndaifanira kuita)) Asi ini ndiri kufara kwazvo, ndanga ndichiita kwemwedzi nehafu kaviri pavhiki, kuwedzera kutsungirira, uye kugadziridzwa kwemuviri. Burpee ikozvino iri kuita zvakadzikama uye yakatodzidza maitiro ekuPush-UPS.

Julia

Pakati pese kudzidziswa kwepakati kwakafanana neTABATA. Kazhinji ita kumba uri wega uine timer uye ese masekonzi 8 anodzokorora kurovedza muviri, uchingoita 5-6 kurovedza muviri, kazhinji izvi zvinokwana. Edza kuramba uchinetsa, semuenzaniso, kutanga, chete squats, ndokuwedzera squats nekusvetuka. Kana yekutanga yaive yakajairwa puranga, uye ikozvino puranga rine gumbo rakasimudzwa.

Olga

Ita tabatas kumba, kunyanya vhidhiyo yekudzidzira. Ida chirongwa FitnessBlender paYouTube, zviri nyore kuita zviitwa zvavanopa zvakasiyana kwazvo. Ivo vane yakawanda TABATA yekudzidzira nzira yeakasiyana nhanho yekuoma, uye kwete chete, kune uye simba, uye Pilates, uye yakajairwa cardio. Asi ini ndinoda TABATA nekuda kwemafomati a20 / 10 - Ini ndinoda kuita chinguva.

Luba

Ini ndakagwinhwa paTABATA panguva yekuberekwa. Kutsvaga chimwe chinhu chekudzidzira mumugwagwa panguva yekufamba nemwana kuti chiite nekukurumidza uye zvine mutsindo. Wakaona pane instagram musikana ari tabatai pabhenji, achiita kusvetuka kwakasiyana siyana, mapuranga, burpees, Push-UPS, squats kwenguva. Kutanga kutsvaga ruzivo, kuriverenga, kurifarira uye zvakare kutanga tabata. Ini ndakadzidzira zhizha rose 4-5 nguva pasvondo kwemaminetsi makumi maviri, ndakashanda zvakanyanya, ndichiedza kusazvichengetedza. Mhedzisiro - kubvisa 20 kg uye zaberemennet uremu hwakadzoserwa ^ _ ^

Nhasi TABATA nzira yatora vese vatungamiriri vanodzidzisa kusimba munyika. Pamwe hapana murayiridzi HIIT zvirongwa, izvo zvaisazoshandisa TABATA mukirasi yavo. Akajairwa makirasi TABATA mashandiro kwete chete ekukubatsira iwe kuti uremerwe uremu uye uwane chimiro chakakura, asi zvinowedzera maitiro ako epanyama kune iyo nyowani nhanho

Kana iwe uchida kuwedzera TABATA kudzidziswa kune chero kumwe kurovedza muviri, zvinokurudzirwa kuti uone.

Yekureruka kurasikirwa, Kwemberi kweNguva yekudzidzira, Cardio Workout

Leave a Reply