Ntchito Yoyambira Tabata

Kupitiliza kulingalira za magawo aliwonse athanzi, munthu sangathe kulephera kunena za Tabata protocol. Njira yolimbikira yolimbitsa thupi idapangidwa koyambirira ndi wasayansi waku Japan ngati chida chothandiza chochepetsera thupi. Poyamba idagwiritsidwa ntchito ngati njira ina yosinthira ma cardio, yakula kukhala njira yophunzitsira kwathunthu, yomwe tsopano ikugwiritsidwa ntchito limodzi ndi kulimbitsa thupi kapena kuwoloka.

Zina zambiri

Mbiri ya pulogalamuyi imayamba mu 1996, pomwe Pulofesa Izumi Tabata adapanga njirayi ngati gawo la ntchito yake yothandiza kuti muchepetse thupi. Lamuloli limatanthauza kuphatikiza zosagwirizana: kulimbitsa thupi kwakanthawi kochepa kwambiri. Monga momwe tawonetsera, izi sizinali nthano chabe, koma zenizeni. Chifukwa chake, atachita kafukufuku wamagulu awiri, Pulofesa Tabata adapeza kuti iwo omwe amaphunzitsa molingana ndi njira yake amawotcha mafuta moyenera ndi 80% poyerekeza ndi anthu omwe amagwiritsa ntchito njira zapamwamba zophunzitsira. Mutha kuwerenga zambiri za kafukufukuyu gwero (Chingerezi).

Kodi Protocol ya Tabata ndi chiyani? Choyamba, ndi njira yophunzitsira yomwe imaphatikiza:

• kupezeka kwa aliyense;
• mkulu chandamale Mwachangu;
• Katundu wopumira.

M'nkhani yapadera, tafotokoza kale maphunziro apakatikati ngati njira yothandiza kwambiri yochepetsera thupi poyerekeza ndi kuthamanga kwa maola ambiri. Tabata ndi njira yonse potengera nthawi yophunzitsira.

Kuchita masewera olimbitsa thupi mu Tabata protocol kumakhala kovuta kuposa, mwachitsanzo, kuthamanga kwakanthawi. Kuphatikiza apo, mfundo yomweyi imaphatikizaponso:

1. Kugwiritsa ntchito magulu onse a minofu mozungulira. Pachifukwa ichi, zochitika zingapo (burpees, etc.) kapena zovuta zingapo zolimbitsa thupi zingapo zomwe zimachitika motsatana (kukankha, ma squats, atolankhani) amagwiritsidwa ntchito.
2. Maphunzirowa amachitika nthawi zonse ndi nthawi komanso mnzake. Kuchita masewera olimbitsa thupi kumayenera kuchitidwa kangapo munthawi yodziwika kapena kuchita kuchuluka kwakanthawi kochepa (nthawi zambiri masekondi 20 mpaka 25).
3. Kuchepetsa nthawi yopuma pakati pamasekondi mpaka masekondi 10. Izi ndizokwanira kudzaza thupi ndi mpweya, koma osakwanira kuti minofu yathu ipumule.
4. Ntchito nthawi zonse imachitika mdera lamtundu wina wamtima (wokwera kwambiri kuposa malo oyaka mafuta). Chifukwa chake, kulimbitsa thupi konse kumachitika pogwiritsa ntchito kuwunika kwa mtima.

Ubwino

Protocol ya Tabata ili ndi maubwino angapo pamachitidwe ophunzitsira akale:

• Kugwiritsa ntchito kuchepa thupi konse ndi kuyanika. Chifukwa chakugwira ntchito mwamphamvu kwa mtima, minofu yanu ilibe nthawi yochita zovuta, pomwe mafuta amakhala gwero la mphamvu pamaso pa glycogen pakakhala mpweya. Koma pakuumitsa, tikulimbikitsidwanso kuti tiziphatikiza ndi maphunziro apakale mphamvu kuti muchepetse kuchepa kwa minofu momwe mungathere.
• Kuopsa kovulaza pang'ono. Ngati mumatha kutentha ndikugwiritsa ntchito pulogalamu yachikale ya Tabata, chiopsezo chovulala ndichaching'ono.
• Nthawi yochepa yophunzitsira. Protocol ya Tabata itha kugwiritsidwa ntchito mosiyana ndi ntchito zina. Nthawi yamaphunziro imapitilira mphindi 10-20, zomwe zimakupatsani mwayi wowapatsa malo ngakhale atakhala otanganidwa kwambiri.
• Amalola kukonzekera kwa mitsempha ndi tendon mkati mwa dongosolo la periodization. Protocol ya Tabata imakupatsani mwayi wophunzitsira mtima, kuwonjezera kupirira kwa ma aerobic ndi anaerobic, kudziwa luso loyeserera zolimbitsa thupi komanso nthawi yomweyo minofu yaminyewa.

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Zotsutsana

Protocol ya Tabata ilibe zotsutsana ndi maphunziro. Machenjezo onse ndi ofanana pamasewera:

1. Kukhala ndi mavuto ndi mtima wamtima.
2. Matenda am'mimba.
3. Kukhala ndi mavuto ndi mitsempha ndi minyewa.
4. Mimba.
5. Matenda kuthamanga kwa magazi ndi matenda oopsa.
6. Lembani 1 shuga.
7. Matenda a m'mimba.
8. Kunenepa kwambiri kalasi 2 kapena kupitilira apo.

Chotsatirachi ndichifukwa choti ndimphamvu kwambiri ya Tabata protocol, anthu amatha kuwononga ziwalo ndikupeza mavuto amtima, mpaka matenda a "masewera a mtima".

Ngakhale maphunziro malinga ndi dongosololi samatsutsana ndi oyamba kumene, ngakhale pakalibe mawonekedwe aliwonse, ndibwino kuti ayambe kuchita masewera olimbitsa thupi kwa miyezi 1-2, kenako ndikupita ku protocol. Kupanda kutero, dongosololi limakwaniritsa aliyense.

Akonzi akudziwa kuti: ngakhale njira ya Tabata siyitanthauza kutentha, tikulimbikitsabe kuti titenthe thupi lonse tisanachite maofesi, chifukwa izi zimachepetsa chiopsezo chovulala komanso kupsinjika pamtima, komwe ndikofunikira kwambiri kwa anthu azaka zopitilira 35.

Zochita kwa oyamba kumene

Protocol ya Tabata imadziwika kuti imagwiritsidwa ntchito osati kungophunzitsa akatswiri othamanga, komanso kusunga matupi awo moyenera. Nthawi zina imagwiritsidwanso ntchito pakukonzanso anthu pambuyo povulala pang'ono, pomwe ndikofunikira kubwerera popanda kuyenda kwambiri.

Protocol ya Tabata ndiyabwino kwa oyamba kumene ngati mugwiritsa ntchito machitidwe oyenera:

1. Zoyipa zachikale. Pafupifupi aliyense amatha kuwadziwa bwino. Kuphatikiza apo, nthawi zonse pamakhala mitundu yosavuta yazokakamiza, mwachitsanzo, kuchokera m'maondo.
   
2. Kulumpha kophulika. Amagwira magulu angapo am'mimba ndipo amakhala osangalatsa pakuphedwa. Mutha kungodumpha kuchokera pagulu la squat, kapena mutha kulumpha pamiyala kapena zikondamoyo zochokera ku barbell.
   
   

   

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3. Kudumpha kwotsatira. Muyenera kulumpha mmbali kuchokera pomwe munkakhala anthu ochepa.
   
4. Makonda a Spiderman. Kusiyanasiyana kovuta kwambiri kwa ma push-ups, omwe samangogwira ntchito minofu yam'manja ndi chifuwa, komanso minofu ya atolankhani. Mukatsitsa thupi, mwendo umodzi uyenera kupindika pa bondo ndikukoka mkono womwewo. Mu kubwereza kotsatira, mwendo wina.
   

   

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5. Chikumbu chakufa. Imodzi mwamaofesi abwino kwambiri komanso osavuta osindikizira. Pamalo apamwamba, muyenera kusinthana kuti mukweze mikono ndi miyendo yotsutsana, yopindika pa bondo.
   

   

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6. Burpee. Choyambirira cha CrossFit wamakono. Ngati sanachite mopitilira muyeso, ma burpee ndiabwino kwa oyamba kumene nawonso. Ndi anthu ochepa omwe amadziwa, koma a Burpees adatchuka kwambiri makamaka chifukwa cha Tabata.
   

   

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7. Kulumpha kwakukulu. Kudumpha kuchokera pamnkhungu ndi miyendo yoponyera mpaka zidendene zikugwira matako.
   

Mitundu ya Protocol

Kwa zaka zambiri, machitidwe a protocol ya Tabata apeza zosiyanasiyana, zomwe zimakupatsani mwayi wokhala ndi mtundu wina wamtundu wothamanga. Zonsezi zidapangitsa kuti zitheke kugwiritsa ntchito pulogalamu ya Tabata osati njira yokhayo yothandizira, komanso ngati chinthu chovuta mkati mwamasewera olimbitsa thupi.

Mutha kutsitsa ndikusindikiza memo ulalo.

Crossfit tabata

CrossFit ndi malo omwe adakwaniritsa malo osiyanasiyana olimba, koma ndi anthu ochepa omwe amadziwa kuti protocol ya Tabata idatenga gawo lofunikira pakupanga CrossFit ngati masewera.

Zonse ndizokhudza mfundo za CrossFit ndi Tabata, zomwe ndizofanana kwambiri:

1. Katundu wolimba kwambiri wapakatikati.
2. Choyambirira kuposa gawo la aerobic. Ngakhale maofesi ambiri owoloka amayenda ndi kupumula kopitilira Tabata, amatanthauza kugwira ntchito mwachangu kwambiri osapumira pang'ono.
3. Zochita zosiyanasiyana.
4. Kugwiritsa ntchito masewera olimbitsa thupi kuti muthe kulimbitsa minofu yambiri momwe mungathere. Burpee ndi chitsanzo. Ntchitoyi imagwira ntchito pafupifupi thupi lonse mobwerezabwereza.
5. Kupanda ukatswiri wopapatiza. Onse Tabata ndi CrossFit ali ndi machitidwe osiyanasiyana, kuyambira ku calisthenics mpaka zinthu zina zovuta zolimbitsa thupi.

CrossFit nthawi zambiri imagwiritsa ntchito kulimbitsa thupi kwathunthu malinga ndi pulogalamu ya Tabata, mwachitsanzo, kugwira ntchito ndi bolodi yolinganizika kapena kuchita zolimbitsa thupi popanda kukulira.

Mapeto

Pomaliza, mawu ochepa okhudza nthawi. Protocol ya Tabata ndi yankho labwino kwa anthu omwe amakhala nthawi yayitali kuntchito ndipo sangathe, pazifukwa zilizonse, kupita kumalo ochitira masewera olimbitsa thupi kapena kupatula nthawi yokwanira yophunzitsira. Ndi njirayi, mutha kuchepetsa nthawi yanu yolimbitsa thupi kuyambira ola limodzi mpaka mphindi zochepa ndipo mutha kutero nthawi yopuma kapena m'mawa m'malo mochita masewera olimbitsa thupi.

Titha kunena kuti protocol ya Tabata ndi paradaiso weniweni wa "anthu aulesi". Vuto lokhalo ndiloti pamphindi 5-20 izi mumakhala ndi katundu wambiri, yemwe ali ndi chiopsezo chosakwanira popanda kukonzekera koyambirira.

Koma kumbukirani: simumanga minofu yayikulu pogwiritsa ntchito njirayi kuti muziphunzitsira kokha, koma konzekerani thupi lanu bwino ulendo wopita kumalo ochitira masewera olimbitsa thupi, kubwezeretsanso minofu mukapuma nthawi yayitali, ndikuchepetsa mapaundi ochepa.

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