Ukhuphiswano lwamagyms namhlanje lungenza kude nenkqubo entsha nethembisayo yeTata. Indlela ephezulu yeTabata kukuba malunga nemizuzu engama-10 yenkqubo eqeqeshwe ngokukodwa yokuqeqesha unokukhupha amaninzi amaninzi kunokuba uqeqeshe ixesha elide ngensimbi.
Umqambi wale ndlela ngo-1996 wayengumgqirha waseJapan u-Izumi Tabata kunye nabaphandi beSizwe soBugcisa nezoMidlalo eTokyo. Ekuhambeni kweso sifundo, kwacaca ukuba umgaqo-nkqubo kaThabat wenza okungakumbi ukuxhoma amandla aerobic kunokuqeqeshwa kweyure, umzekelo, ngokunyamezela. Kwaye iindidi eziqhelekileyo kwiimigangatho-nendawo zinganceda xa zithelekisa ne-Japanese gymnastics. Kwaye kulula ukulahleka isistim kwinkqubo yeTabata kuba ukutshisa kwamafutha emva koqeqesho olulodwa luhlala iiyure eziliqela.
Inkqubo yecuba
Indlela yokuqeqesha kukuba kuyimfuneko ukwenza iisethi ezili-8 zomsebenzi omnye, kwaye isantya sokwenziwa komsebenzi kufuneka sibe nzima kakhulu kunokwenzeka. Ukuphuka kufuneka kuthathe ixesha elingaphaya kwemizuzwana engama-10, iindlela ezizodwa azikho ngaphantsi kweemitha ezi-20. Ngethuba lokuqhutywa komzimba ngamnye kufuneka kwenziwe "ngokuzeleyo." Oku kunquma izinga lokutshisa amafutha emva koqeqesho kwinkqubo yeTata. Kwakhona ugqirha waseJapan wabonisa ukuba kwimizuzu emine yenkqubo yoqeqesho inempembelelo kumntu ogqithiseleyo kunokuba isebenze ixesha elide kwiziko lempilo.
Protocol yeTabata yabasetyhini
Kubafazi, olu hlobo loqeqesho luhle kakhulu - ukuzivocavoca akukude, kodwa isiphumo sininzi. Kodwa akubona bonke abafazi abanokuya kwi-gymnastics yeTata ngenxa yokuba kukho ukukhathala kakhulu emzimbeni. Kwaye xa kwenzeka ukuba unobuthakathaka ngokwenyama kwaye ungakulungele ezi ntlobo zokuqeqesha, kungcono ukwenza imidlalo engaphantsi.
Umgaqo weTabata wokulahlekelwa ubunzima kudinga ukhetho olufanelekileyo lokuzivocavoca. Kwakhona kuyimfuneko ukuqwalasela ezinye izinto:
- injongo yoqeqesho;
- nya mezela umzimba;
- ukuxinwa kwemisipha ephezulu;
- ukulungelelwa kwemizimba yomzimba wakho ngomsebenzi wenyama.
Zonke iindlela zokuzilolonga kufuneka zikhethwe ngokuzimeleyo kwaye maziqwalasele ezi zikhundla ezingentla. Inkqubo yokubhema icuba ayisebenzisi yonke imimiselo ongayenzayo, ithi, kwi-aerobics okanye kwezinye izixhobo zokuqeqesha amandla. Eyona mkeleke ngakumbi ukuba iPatata protocol ingabinokukhupha kunye ne-push-ups, kwaye ungasebenzisa ezinye izivivinyo kunye ne-barbell, nangona kubasetyhini unokushiya intamo okanye ukuyifaka ngesibane somzimba. Ngeentlobo ezahlukeneyo, unako ukuhlawula iintlobo ezahlukeneyo zokuzilolonga kwi-press. Ngezantsi i-set efanelekileyo yokuzivocavoca kwe-Tabata protocol:
- i sikwere;
- i-cardio kumzila okanye ibhayisikili;
- cinezela kumlenze wesobunxele nesekunene (ngokunye);
- iqhuma ngokuphakanyiswa kwamanye amadolo;
- kuqhutywe endaweni kunye nomsantsho wesigxina esisezantsi;
- ukuphakamisa entanyeni ngaphezu kwentloko yakho;
- i-push-ups ukusuka kumgangatho.
Ukwenza i-Tabata yokulahlekelwa isisindo kunokuya ekhaya, ininzi yesini esilungileyo sele ifunde ubugcisa beTabat kwiikholeji zevidiyo ezivela kwi-Intanethi okanye kwiinkqubo zeTV (enye yeendlela zokwenza umzuzu omine, unokubona apha apha). Kwaye ukunciphisa ubunzima kwi-Tabata rhoqo, kubalulekile ukubandakanyeka ngokuthe ngqo kwixesha. Umzekelo, usuku ngalunye olunye usuku, okanye ezimbini ngalunye olunye usuku.
Ngaphambi kokuqeqesha, qiniseka ukuba wenze uqeqesho oluthile ukuze uhambise imisipha kwi tonus. Kwaye ukuba awuzange ufunde i-Tabata, kufuneka uqale udibanise ne-cardiologist, kuba inkqubo inomnye, kodwa kunoko-contraindication enzima - kuba izigulane ezinokukhubazeka kwentliziyo ukubandakanya olu hlobo loqeqesho aluvumelekanga.