Tabata Inogona Kuitwa Mazuva Ose Here?

Zvemukati

• Chii chinonzi Tabata?
• Tabata inogona kuitwa nezviyereso here?
• Tabata inogona kuitwa mazuva ese here?
• Ongororo ye

Pazuva ripi neripi, zviri nyore kuunza zvikonzero zvakawanda zvechikonzero nei kushanda kunze kusiri mumakadhi. Kana chikonzero chako chekusvetuka cheziya redikita chine chekuita nekushaikwa kwenguva, ndipo panopinda Tabata. Iyo fomu yeiyo yepamusoro-yakasimba nguva yekudzidziswa (HIIT) inogona kuitwa mune imwe nguva, ndiko kuwedzera kukuru kune yako yekudzidzira repertoire, uye inogonawo kukubatsira kuderedza uremu. (Bhonasi: Tabata Inogona Kuitwa Inotangisa-Inoshamwaridzika)

Asi kana kurovedza muviri kuchikurumidza uye kwakasimba, kunogona kuitwa mazuva ese? Pano, nyanzvi dzinojekesa kuchengetedzeka kweiyo zano, uye zvese zvimwe zvaunoda kuti uzive nezve "miniti-minana minana yekurovedza muviri."

Chii chinonzi Tabata?

Tabata anokurumidza uye akasimba emaminetsi mana ekurovedza muviri akagadzirwa nemutsvakurudzi Izumi Tabata. "Kuipaza zvakapusa, Tabata masekondi makumi maviri ekuyedza kwakanyanya kunoteverwa nemasekondi gumi ekuzorora," anodaro Lindsey Clayton, murairidzi weBarry's Bootcamp uye mubatsiri weBrave Body Project. "Unodzokorora kutevedzana uku kwemasekonzi makumi maviri uye 10 masekonzi kubva kune ese masere marounds."

Tabata timu yevaJapan vatsvaguriri yakanyatsoongorora mhedzisiro yeHIIT-maitiro ekudzidziswa pane anaerobic uye aerobic simba masystem. Zvichitaurwa zviri nyore: Aerobic kurovedza muviri chiitiko chakareruka icho chinogadzikana kwenguva refu yenguva (funga kumhanya), nepo anaerobic chiitiko chiri kazhinji kazhinji kuputika kwakanyanya kwenguva pfupi yenguva (funga kumhanyisa). Zvavakawana, zvakaburitswa mujenari Mishonga & Sayenzi muMitambo & Exercise, yakawana kuti iyi fomula yekuyera (inonzi Tabata protocol) yakakurudzira kuvandudzwa kwakakosha mune ese aerobic uye anaerobic simba kwevhiki nhanhatu. (Inoenderana: Ndeupi Musiyano Pakati peHIIT neTabata?)

Chii chinoisa Tabata kure neyakajairwa HIIT kudzidziswa ndeye 20:10 chiyero chebasa / zororo uye kusimba kwese, anodaro Rondel King, MS, kurovedza muviri ku NYU Langone's Sports Performance Center. "Uri kunyatsotsvaga nguva dzebasa kuti dziitwe pamatanho epamusoro," anodaro. Kana usiri kuenda kwese-kubuda, haifanire kutariswa Tabata.

Tabata inogona kuitwa nezviyereso here?

Nhau dzakanaka: Mhinduro iri kwauri zvachose. Kushanda kweTabata kunogona kusanganisira uremu kana kuve nekufamba kwemuviri chete. Saizvozvowo, Tabata inogona kuve yakanyanyisa kuita cardio Workout kana yakanyanya kutarisisa pakudzidziswa kwesimba. "Kuti Tabata miitiro ive yakawanda inotyairwa nemoyo, tarisa pazvinhu zvakaita semabvi akakwirira, kusvetuka majeki, uye zvibhakera," anodaro Clayton, uyo anosimbisa kushanda kweichi chakadai mhando yekurovedza muviri sezvo ichigona kuitwa chero pese pese, iine mashoma kana isina michina. . Simba-rakavakirwa Tabata maitiro anogona kusanganisira musanganiswa wetriceps dips, mapush-ups, uye plank dips. (Unoda imwe nhungamiro? Uku kurovedza muviri kweTabata kunopisa mafuta kunogona kutsiva cardio, ukuwo maminetsi mana ekurovedza muviri achivaka tsandanyama.)

Tabata inogona kuitwa mazuva ese here?

Iyo yekutanga Tabata protocol yaiitwa kanokwana pavhiki kweanopfuura vhiki nhanhatu-nguva nevatambi vepamusoro, anodaro King. Kana iwe wakabatikana nekunakidzwa kwekudzidziswa kweTabata, zvingave zvine hungwaru kubvunza mudzidzisi wega nezvezvinangwa zvako wega uye nzira yakanakisa yekushandisa aya maekisesaizi mumuitiro wako kuti uwane mibairo yakakwana. Sezvo, iwe unoziva, kwete munhu wese mutambi wepamusoro. (Kutaura nezvevadzidzisi vega, heano zvikonzero zvishanu zviri pamutemo zvekuhaya mumwe.)

Sezvo zviri nyore kwazvo kusanganisa Tabata-dhizaini maitiro, unogona kusarudza zvirinani kurovedza muviri kuti ugadzire Tabata mashandiro anotarisa akasiyana mhasuru mapoka. Zvinoreva kuti, hongu, unogona kuita Tabata kurovedza muviri mazuva ese.

Mambo anopa shoko renyevero kune avo vari kutsvaga kushandisa Tabata kutsiva cardio yose. "Ndaishandisa kungwarira pakuita iyi [yekutanga] protocol uye ndinonamatira kaviri kana kana pasvondo uye ndowedzera neinotsiga cardio mazuva matatu kusvika mashanu pasvondo," anodaro. Asi pakupera kwezuva, "zvinonyatsoenderana nezera rekudzidzira remunhu uye nekukurumidza kuti vapore kubva mukurovedza muviri."

Pano, Clayton anopa imwe yeanofarira Tabata-fomati yekudzidzira, yakakwana kuti moyo wako uwedzere uye ziya ratanga nekukurumidza. Ita wega wega kufamba zvakarongeka, uye zadzisa iyo yakatarwa nhamba seti usati waenderera kune inotevera rinotevera.

1. Squat kusvetuka (20 pa10 kubva, 2 seti)

2. Mapush-ups (20 pa10 kubva, 2 seti)

3. Mavara (20 pane gumi abviswa, 2 seti)

4. Vanokwira makomo (20 pa10 kubva, 2 seti)

Ongororo ye