I-Tabata yenye yeendlela eziphambili zokuqeqesha abo banesisindo esithinteleyo, kunye nenjongo yabo ukuphucula ngenxa yokuzivocavoca umzimba. Ngokufanelekileyo, kunokwenzeka ukujongana nokutya kweTabatab ukulahlekelwa kwesisindo ekhaya. Into efunekayo kuphela iingubo zamahhala kunye negumbi elibanzi, ukuze kungabikho nto inokuphazamisa intshukumo.
Inkqubo yoqeqesho kwi-Tabata yabaqalayo kunye nabadlali abanamagosa athile-ayenzayo-ayenzayo mazenzeke kangangoko kunokwenzeka. Ubude boqeqesho aluchaphazeli umphumo. Abantu abancinci abasemgangathweni kuphela abanako ukukwazi ukwenza lo qeqesho ukuya kwi-10-15 imizuzu. Nangona kungekho mqondo wokuqeqesha ngakumbi, kuphela ukukhathala komzimba kuya kwenzeka.
I-interval training training Tabata yinkqubo yoqeqesho, apho kufuneka usebenze khona iindlela ezili-8 zeemitha ezi-20, ukuphazamisa ukuphumla okungaphantsi kwemizuzwana engama-10. Ngexesha apho kukho umsebenzi osebenzayo, kufuneka uqinisekise ukuba inani eliphindaphindiweyo lokuphindaphinda lenziwe.
Ukufudumala
Ukuzisa izidumbu zomzimba wakho kwi tonus, kufuneka usebenze kancane. Ayikwazi ngaphezu kwemizuzu emihlanu:
- ukwenza i-lunge encinci, ukugubungela okwenyukayo, zama ukululaza iintlungu zemilenze. Ngelo xesha, gcina umqolo wakho ngqo;
- ngokukhawuleza wenze iindawo ezimbalwa zokuhlala, zama ukungazidilizi izithende ukusuka phantsi. Amagqabi ahlala efana nomnye;
- ukwenza ukuthambekela okulula-phambili, ekhohlo ngakwesobunxele.
Ukuzivocavoca kwisistimu yeTata
Uninzi lwama-gymnastics aseJapane luthi ukuzivocavoca okuyingxenye yenkathazo ye-Tabata kunokubandakanya ngokupheleleyo nawaphi na amaqela omzimba. Into ephambili kukuba uphuhliso, jonga umphumo wokuqeqesha. Ukwenza oku, emva komsebenzi ngamnye, rekhoda inani lokuphindaphinda, ngokulandelanayo, ngalunye olulandelayo uya kuba nefuthe lokunciphisa isiphumo sangaphambili.
Ngezantsi umzekelo we-Tabata umgaqo-nkqubo wokusetyenziswa kwabaqalayo. Azininzi, kodwa zijoliswe kuphela kwiziphumo zokuphucula umzimba wakho. Ngoko:
- Squats. Thatha iingqungquthela, ngexesha le-sit-ups pha kamisa izandla zakho kunye neziphambisi phambili, xa usukuma, zinciphisa iingalo zakho kwi-trunk. Iinqweliso zeendlebe zikhethwa ngenxa yamandla akho noxinezelo.
- Siya kuqhubeka nokugcina iingqungquthela. Iingalo zigobile kwiindawo ezifanelekileyo kwaye zifana nomgangatho. Zama ukugcina phezulu kwe-trunk static, kodwa pha kamisa ngamadolo elinye ngexesha, ngelixa uzama ukuwachaphazela ngeendlebe.
- Cinezela iintendelezo zakho malunga nomgangatho wesifuba uze ujikeleze umzimba ukuya kwesokunxele.
- Ukucinywa ukusuka kumgangatho. Iindlela zokutyunjwa zihlukeneyo, ngoko ukhethe indlela efanelekileyo kakhulu.
- Beka emhlane wakho, pha kamisa imilenze yakho ukuze wenze i-angle ekhangelekileyo, kwaye wenze umsebenzi obizwa ngokuthi "iisisi".
- Thetha kwisisu sakho, zama ukuxhoma iinyawo zakho eludongeni. Ngezandla zakho ezigxilwe emva kwekhanda kwisikhethi, pha kamisa inxalenye ye-trunk.
- Lo msebenzi unzima kakhulu, kodwa usebenza kakuhle. Ukususela kwisimo esifanelekileyo
yimani, maxesha amacinco cindezela, emva kokuvuka, gxuma, gcoba izandla zakho phezu kwentloko kwaye ulale kwakhona. - Ukulala emhlane, imilenze iguqa ngamadolo. Ukukhulisa umzimba ophezulu, zama ukufikelela ezinzwaneni ngezandla zakho.
Ukuze wenze ngokucacileyo ukusetyenziswa kweTata, ufuna iswatchwatch okanye i-timer. Kuya kunceda ukulawula ixesha elichithwe ekuphumleni nasekuziphatheni ngokwabo. Ukuba ukunyakaza kwakho kucacile, kwaye ukunyaniseka kuya kwanda kunye nokuqhutywa komsebenzi ngamnye, ngoko kwiiveki ezimbalwa uza kubona iziphumo eziya kwenza ukuba uqhubeke nokubandakanya.