Ukuqeqeshwa kwexesha elidlulileyo kuye kwadume kakhulu. Inzuzo ephambili yithuba lokuhlawula inani lakho kwixabiso elincinci lexesha kunye nemali. Ngokuqinisekileyo, oku kuyilingo, kodwa bambalwa kakhulu abantu bayazi nokuba yintoni na xa lo thando loqeqesho lwexesha luqala.
Ukuqala kokuqeqeshwa kwexesha lo-90 kwabekwa ngu-Izumi Tabata. Njengoko unokuqiqa ngegama lakhe, nguye umdali wenkqubo eyaziwayo yokulahleka kwesisindo - umgaqo wecuba.
I-Tabata kule minyaka yayingumqeqeshi weqela le-skating yaseJapan kwaye wayefuna indlela yokuzisa abalandeli bakhe ukuba bajonge ngexesha elifutshane. Ufumene le ndlela - imizuzu emine yokuqeqesha, i-8 imijikelezo yemizuzwana engama-20. Oku kwakwanele ukuqhubela amanqatha kwi-skaters emva kokuphumla, ukuhlakulela imisipha yabo nokwandisa ukunyamezela kwabo phambi kokhuphiswano.
Kutheni i-system yogqirha yokusebenza kwecuba isebenza?
I-Tabata iphumelela ngenxa ye-hypoxia - ukungabi ncipho komoya. Ngethuba lokusebenza kwimizuzwana emfutshane engama-20 kunye nesantya esiphezulu kunye nokusetyenziswa kwemizamo engaphezu kweyabantu, ukusebenzisana ngokunyanisekileyo emzimbeni kudinga i-oxygen. Ubungakanani obufunekayo, akunjalo. Ngoko ke, emva kokuqeqeshwa, ixesha lokubuyisela liqala - imiphunga iyancipha emoyeni, kwaye ngaphandle kokuyiqonda, sisenkqubo yokutshisa kwamafutha.
Igazi le-oksijeni lingena kuyo yonke iseli yomzimba wethu kwaye likhokelela ekuveliseni ubukhulu, okwenzeka ngenxa yokusetyenziswa kweeseli ezinamafutha.
I-Tabata ichaphazela isantya se-metabolism esisiseko, oko kuthetha ukuba umzimba uqala ukusebenza kummandla ogqityiweyo wobushushu.
Sithatha izifundo ezi-4, ngasinye senziwa ngazo imizuzwana engama-20. Emva komsebenzi ngamnye, sinelungelo lemizuzu eyi-10 yokuphumla. Kwaye ujikeleze umyalelo ngamnye wokusetyenziswa kwecuba lokulahleka kwesisindo, ngokubanzi, kufuneka sibe neesibhozo. Okokuthi, kuvela ukuba i-32 ihamba, xa iphindaphinda i-8 imijikelezo ngama-4.
Ukuzivocavoca kwenkqubo yokubheja itekisi yokulahleka kwesisindo
- Imisongo ebubanzi bamagxa - yenza ii-sat-ups zangaphakathi. Imisongo ebubanzi bamagxa, amadolo awadluli ngaphesheya kweesokisi, ukuxubha iingalo phambili kwi-squat kwaye uguqula umzimba. Emva koko, sibuyela kwi-IP. Kufuneka usebenze kwizinga eliphezulu - kwiimitha ezi-20 kufuneka ufumane ubuncinci be-sit-ups ezingama-22.
- Yongeza i-dumbbell (ungathatha i-pancake endaweni yesigxina) -catta, ubambe i-dumbbell ngezandla zombini ngezantsi, yenza ukuqhuma okukhukhulayo uze ukhuphe i-dumbbell phezu kwentloko yakho. Kuphezulu, siphumelela.
- I-Börpy - thatha ugxininiso lokulala, ukucima, ukunyuka phezulu, uvela phantsi kunye neenyawo zakhe.
- "Hlala phaya" - wehla emhlabathini, unqiniwe unqeni, amadolo aphelile, iingalo zolulelwe phezu kwentloko yakho, soloko uphatha umgangatho. Siphakamisa ngokugcwele, thintela izandla zeesokisi. Xa siphakamisa, sijikeleza umva osezantsi.
Ngokusemgangathweni, yonke into yokusetyenziswa kwenkqubo yokubheba itekisi inokusetyenziswa ngokuhlukileyo, njengoko kwenza ujikelezo olungama-32 kunzima kakhulu, nangona kungathathi ngaphezulu kwemizuzu engama-20. Thatha umyalelo imihla ngemihla ukwenza iindlela ezilisibhozo kwiindlela ezikhankanywe ngasentla zenkqubo yefodya yokulahleka kwesisindo, umzekelo:
- NgoMvulo - izikwere zomoya;
- NgoLwesithathu - ama-squats aneesisindo (i-dumbbells okanye i-pancakes);
- nge-friday-berpi;
- uvuko - "hlala phantsi".
Ngoko, ngeveki uya kusebenzela imilenze yomibini, kunye neenqatha, nezandla, uze ucinezele. Ngokwenyani, uqeqesho olunjalo kwimihla yecuba luza kuthatha ngaphezu kwemizuzu emine.
Ukuba wenza iteksi ubuncinane ngosuku, emva kweveki ezimbini uza kuphawula utshintsho olukhulu emzimbeni wakho, ukuhlala kakuhle kwaye, ngokuqinisekileyo, ubunzima. Ngaba awunayo le njongo? 4 imizuzu nganye iintsuku ezimbini?