Pali njira zambiri zopangira thupi lanu: zakudya, kulimbitsa thupi, kuthamanga, mankhwala osokoneza bongo. Limodzi mwa malo otchuka olimbitsa thupi lakhala dongosolo la Tabata. Ngati mukufuna kuchepetsa thupi msanga, zolimbitsa thupizi ndizabwino.
Kodi maphunziro a Tabata ndi ati?
Zochita zazifupi izi ndizolimba kwambiri. Maphunziro othandiza amachitika osachepera nthawi.
Zikuwoneka ngati izi:
- katundu wokwanira kwambiri amaperekedwa kwa masekondi 20,
- 10 - kupumula
- kuzungulira kumabwerezedwa kasanu ndi kamodzi.
Zolimbitsa thupi zachitika mwamphamvu, mumphindi 4 muyenera kuchita zonse zomwe mungathe. Payenera kukhala maulendo angapo ndi mphindi 1-2.
Kodi tabata ndi yosiyana bwanji ndi cardio?
Cardio ndi katundu yemwe amapezeka chifukwa cha mpweya (aerobic), amaphunzitsa dongosolo lamtima. Pakati pa maphunziro olimba a Tabata, thupi silikhala ndi mpweya wokwanira, ndipo limapita kumalo opanda mpweya (anaerobic).
Pakadali pano, kuwotcha mafuta kumachitika:
- maphunziro cardio kumalimbitsa mtima dongosolo;
- anaerobic - amachita molunjika paminyewa.
Chifukwa chake, kuphatikiza kwa zochita za Cardio ndi anaerobic mu tabata kumathandiza kulimbitsa mtima ndikusintha kamvekedwe ka minofu.
Ubwino wa Tabata
Maphunziro amachitidwe ali ndi maubwino ambiri.
Mukamachita mogwirizana ndi malamulowa, mutha kukhala ndi thupi lokhala ndi mafuta, mafuta amatenthedwa, minofu imamangidwa:
- satenga nthawi yochuluka, ndipo mphindi 20 zitha kugawidwa;
- bwino kuthandizira kuwotcha mafuta ndikumanga minofu;
- kuphatikiza kwa kayendedwe ka anaerobic ndi aerobic kumalimbitsa machitidwe onse amthupi;
- malo ochepa amafunikira;
- palibe zida zofunikira: gwirani ntchito ndi thupi lanu;
- kugwiritsa ntchito mphamvu zambiri;
- kagayidwe ukuwonjezeka;
- pali kutulutsa kukula kwa mahomoni m'magazi, zomwe zimapangitsa kuti muchepetse kunenepa.
Pambuyo pa masewera olimbitsa thupi, tabata akutentha mafuta kwa maola ena 48. Pakati pa maphunziro, thupi limachiritsidwa, thanzi limakula ndipo chithunzicho chimasinthidwa pang'onopang'ono.
Zotsutsana ndi makalasi
Sikuti aliyense akhoza kuchita dongosolo la Tabata. Kuti muyambe maphunziro, muyenera kuonetsetsa kuti palibe zotsutsana.
Yemwe sangachite:
- anthu omwe ali ndi matenda amtima;
- ndi chipiriro chochepa;
- osachita nawo masewera olimbitsa thupi;
- anthu omwe ali ndi matenda olumikizana;
- ndi matenda oopsa;
- ndi zida zofowoka;
- kukhala pa chakudya chotsika kwambiri cha carb komanso mono.
Kodi mungagwiritse ntchito bwanji Tabata molondola?
Pafupipafupi, nthawi yayitali komanso kuchita masewera olimbitsa thupi.
Zimatenga nthawi yayitali bwanji kuti muphunzire?
Kuzungulira kumodzi kumakhala ndi machitidwe asanu ndi atatu a masekondi 20 ndi kupumula 10. Ponseponse, kulimbitsa thupi kumatenga mphindi 15-25, kutengera kuchuluka kwa njira. Mwina mphindi 40-50. Mutha kuphunzitsa nthawi iliyonse yamasana, ndizofunikira musanagone komanso mukangomaliza kudya.
Kodi mumachita kangati?
Zimatengera cholinga cha wophunzirayo:
- Kuchepetsa thupi sabata iliyonse, tikulimbikitsidwa kuti muzichita maulendo 3-5 kwa mphindi 15-30 kapena kupitilira 2-3 - mphindi 40-50. Kulimbitsa thupi tsiku lililonse sikuvomerezeka. Thupi limafuna kuchira.
- Monga kulimbitsa thupi pakuthandizira mawonekedwe kapena monga chowonjezera pamphamvu zolimbitsa thupi, zimatenga mphindi 15-30 kawiri.
Kodi ntchito zomwezo zingagwiritsidwe ntchito?
Mutha kubwereza masewera olimbitsa thupi amodzi kapena angapo m'magulu osiyanasiyana am'mimba. Koma pamene mtundu umodzi wa mayendedwe wagwiritsidwa ntchito, mphamvu ya masewera olimbitsa thupi imachepa, popeza minofu imazolowera katunduyo.
Ndizowona kusinthasintha machitidwe ndikuchita maphunziro omwewo osapitilira katatu. Ndiyeneranso kusintha dongosolo la mayendedwe amunthu.
Pafupifupi dongosolo ili:
- Sabata 1: Kankhani, matabwa, kuthamanga, mawondo, kulumpha mapapu
- Sabata 2: Masewera olimbitsa thupi a Burpee, thabwa kuthamanga, kudumpha, kubinya;
- Sabata 3: mapapu owongoka, squats, masewera olimbitsa thupi ataphatikizana ndi mwendo wakumunsi, burpees;
- Masabata a 4: kuthamanga ndi mawondo, kukankha, kulumpha, sumo squats.
Mutha kubwereranso kuzolimbitsa thupi zakale, koma nthawi zonse ikani zatsopano ndikusintha dongosolo.
Pulogalamu yophunzitsa Tabata
Magulu
Chimodzi mwazinthu zodziwika bwino ku Tabata. Cholinga chawo ndikulimbitsa mchiuno ndi matako, chifukwa ziwalo zathupi nthawi zambiri zimafuna kupangitsa akazi kukhala okongola. Kusunthika kumatha kuchitika ndi kulemera kwanu kapena zolemera - zotumphukira, barbell pamapewa ndi kumbuyo kumbuyo, koma siziyenera kukhala zolemetsa.
Njira yakuphera:
- imani chilili;
- tambasulani miyendo yanu mulifupi;
- tsitsani manja anu (ngati mulibe bala) kapena khalani patsogolo panu;
- tengani matako mmbuyo;
- Kupinda maondo anu, pita pansi mpaka chiuno chanu chikufanana bwino pansi.
Pambuyo pake, dzukani mwachangu ndikubwereza kangapo, mutha kusunthira kumenyedwa kwa squats kuti muwonjezere liwiro mmbuyo ndi mtsogolo ndi manja anu.
Mutha kumangoyenda ndikunyamula miyendo yanu mbali zanu, kuti mufanane. Poterepa, mutha kuyika manja anu patsogolo panu kapena kukhala ndi ma dumbbells mmenemo.
Ma squat atha kuphatikizidwa bwino ndikudumphira panja - ndi mapazi anu mulifupi-phewa padera, khalani pansi ndikudumpha kuchokera pa squat.
Maunitsi
Kuchita masewera olimbitsa thupi koyenera kutsogolo ndi kumbuyo kwa ntchafu, matako, zomwe zimawapangitsa kukhala olimba komanso owoneka bwino. Pali mitundu ingapo yamapapu: owongoka, mbali, kumbuyo, mopingasa.
Koma ndikofunikira kutsatira njira yolondola:
- kubwerera molunjika;
- mapazi ayenera kufanana ndi wokulirapo pang'ono kuposa chiuno;
- kukoka m'mimba;
- pindani mawondo anu pang'ono;
- Yendani kutsogolo kutsogolo ndikukhala mbali yakumanja pa bondo kuti isatuluke kupitirira chala;
- mwendo wakumbuyo sayenera kukhudza pansi;
- imirirani, mutatsamira phazi patsogolo.
Mapapu ammbali
Chitani kuchokera pamalo ataimirira:
- tengani mbali;
- squat kufanana kwa ntchafu ndi pansi;
- kubwerera kumalo awo oyambirira.
Mutha kutenga ma dumbbells m'manja mwanu, mutamunyamula, ndikuwakweza ndi kugwedeza m'mapewa anu kapena chofufumitsira pamapewa anu - izi zithandizira maphunziro.
Lumo
Ikagwira ntchito pamimba, mbali ndi minofu yolimba. Zatha kugona. Miyendo imakwezedwa madigiri a 45 kuchokera pansi ndipo imasonkhanitsidwa mwachangu ndikumawoloka pakati pawo. Manja amaikidwa pansi pa matako, ndipo mutu uyenera kukwezedwa pang'ono, kusiya masamba amapewa pansi.
Kukweza mawondo
Mawondo amakwezedwa mwachangu mosinthana kwambiri momwe angathere. Imachitika mwamphamvu kwa masekondi makumi awiri.
Kuthawa pamalo okhazikika
- kugona pamimba pako;
- dzuka ndi manja ku bala;
- kupanga kuthamanga, kukoka mawondo pafupi ndi chifuwa momwe zingathere;
- ndizotheka kupanga kuchepetsedwa ndikukulitsa miyendo polumpha.
Kukula m'chiuno kapena mlatho
Kuchita masewera olimbitsa thupi kumathandizira kuyang'anitsitsa kutsogolo ndi ntchafu.
Zachitika motere:
- gona chagada;
- kupinda maondo, mapazi pansi;
- pokoka mpweya, kwezani mafupa a chiuno pamwamba momwe mungathere, kusuntha mchiuno;
- kuzengereza pamalo okwera kwambiri;
- kumira pansi.
Kuphatikiza pa masewerawa, ena amagwiritsidwanso ntchito pa tabata: kulumpha, kukankha, ma burpees. Ndikofunika kuchita zonse mwachangu.
Phunziroli limayamba ndikutentha kwa mphindi 5-10 ndipo limatha ndikumangirira. Pazomwezi, masewera olimbitsa thupi amachitika kuti afewetse minofu:
- sungitsani manja anu;
- otsetsereka;
- kuzungulira kwa chiuno;
- mutu umatembenuka;
- kuthamanga m'malo;
- kudumpha.
Ndemanga Zamaphunziro
Maphunziro amakulitsa kupirira bwino. Poyamba, zimawoneka ngati zosatheka kupirira mphindi zinayi izi. Koma popita nthawi, mumazolowera ndipo zimapitilira kuwonjezera nthawi yophunzitsira. Zimathandiza kuchepetsa thupi mwangwiro, ndizosavuta - kuti mutha kuzichita kunyumba. Koma kumbukirani kuti muzimva kutentha musanachite masewera olimbitsa thupi.
Olesya, wazaka 33
Kuchita masewera olimbitsa thupi kwambiri. Sanakwane. Ndinayesa kuphunzira kwa milungu iwiri, ndinalibe nthawi yochepetsa, koma ndinali nditatopa kwambiri, ndinalibe mphamvu. Mwinamwake palibe kupirira.
Tatiana, wazaka 37
Nthawi zonse ndimakhala ndikuchita masewera pang'ono. Nditabereka, ndinapezanso makilogalamu 12 owonjezera. Ndinayesera kuonda miyezi ingapo, koma sizinayende bwino. Ndidakumana ndi mayitanidwe ophunzitsira pagulu malinga ndi dongosolo la Tabata. Kulowetsedwa mkati. Zachidziwikire, ndizolimba kwambiri, koma zothandiza. Pali zotsatira. Kwa miyezi itatu - 8 makilogalamu. Koma chakudyacho chinayenera kukonzedwanso.
Larisa, wazaka 34
Ndakhala ndikufuna kusintha mawonekedwe anga, kupopa minofu yanga. Ndinalembetsa maphunziro a Tabata. Ndinkaphunzira kanayi pamlungu kwa mphindi 20. Zotsatira zake ndi thupi lokhala ndi matani, kutsika kwa voliyumu m'miyezi iwiri ndi 5 cm, ndikuchepetsa 6 kg.
Polina, wazaka 30
Tabata ndimasewera olimbitsa thupi kwambiri kwa ine. Ndinayesa kuphunzira kwa milungu ingapo, ndimaganiza kuti ndizolowera. Koma sizinathandize. Mwinamwake osati kwa ine. Ndinabwerera ku cardio yanga yachizolowezi.
Renata, wazaka 29
Kulimbitsa thupi Tabata ndikulimbitsa thupi moyenera kwamafuta ndikuwongolera mawonekedwe amthupi. Koma katundu ayenera ziwonjezeke pang'onopang'ono. Njirayi siyabwino kwa aliyense. Kwa anthu osakonzekera, omwe ali ndi zotsutsana komanso olemera kwambiri, ndi bwino kupeza njira zina zolimbitsa thupi.
