Tabata Protocol: wokhulupirira kwa oyamba

Pa maziko a maphunziro kwa Tabata protocol ndi katundu wolemera kwa mphindi 4 ndi nkhani ya magulu onse minofu. Njira imeneyi ndi monga ogwira monga mphamvu maphunziro ochitira masewera a komanso amathandiza mwamsanga kuonda kunyumba.

Mosamalitsa kuona intervals anakonzeratu (masekondi 20 zolimbitsa thupi ndi wotsatira masekondi 10 mpumulo), ngakhale woyamba mbuye protocol Tabata. Mlendo akatswiri kutsimikizira Mwachangu mkulu, maphunziro limasonyeza othamanga mmene akatswiri ndi oyamba m'munda wa olimba.

Japanese Dr. Izumi Tabata, amene anayambitsa protocol, monga chifukwa cha mayesero matenda anasonyeza kuti 4 mphindi imeneyi maphunziro kumabweretsa zotsatira chogwirika kale pambuyo magawo lachiwiri ndi lachitatu.

Benefits Tabata protocol

• Mwachangu: kgs superfluous kusiya pambuyo magawo 2-3.
• Kapezekedwe: pakuti palibe wapadera simulators maphunziro.
• Time kupulumutsa: kuphunzitsa kokha kwa mphindi 4, 3 pa sabata.
• Anti-cellulite kuti: mu maphunziro thupi limakhala taut, khungu kamvekedwe ali bwino.
• kagayidwe kusintha.

Contraindications ntchito

Tabata kulimbitsa thupi protocol wosalira zambiri koma pali zofooka. Popeza katundu ndi katundu, ndipo zotsatira ndi chifukwa mathamangitsidwe njira kagayidwe kachakudya, kuphatikizapo magazi, pali contraindications ntchito. osavomerezeka chifukwa matenda zotsatirazi kapena zinthu zolimbitsa thupi:

1. Mtima kulephera.
2. Atherosclerosis.
3. Kulakwila zida za vestibular.
4. Kuthamanga magazi.
5. matenda a msana.
6. Mimba.

Palibe contraindications si komaliza, atakambirana ndi chilolezo dokotala inu mukhoza kuyamba kuchita protocol Tabata. Reviews akatswiri mu maphunziro thupi ndi olimba afotokoze zimene Tabata cholinga okha Akatswiri bwino thupi kukonzekera. Komabe, oyamba akhoza kuthana ndi protocol ichi, kusintha katundu ukupeza.

Tabata Protocol: wokhulupirira kwa oyamba ndi mfundo zawo

Maphunziro imeneyi imapanga Tabata protocol imakhala kukukhala 8, omwe kumatenga masekondi 30. masekondi 20 - Sprint (womberani), masekondi 10 - mpumulo.

Ngakhale kuti akamanena za masewera olimbitsa thupi ndi lophweka, pali mfundo osalembedwa, popanda zomwe ntchito mwina otsutsa yafupika. Tabata mfundo:

• Musadye kwa maola 1.5 pamaso thupi.
• Pamaso pa kalasi kukachititsa kulimbitsa thupi wopangidwa zokambirana yosavuta.
• Zochita onse ayenera kukhala zosavuta, choncho angathe kuchitidwa mwamsanga ndipo kangapo yoikidwayo masekondi 20.
• Makalasi ayenera kuonedwa 3 pa sabata, koma osati kwambiri.
• Munthu wina akapuma mphuno, kutulutsa pakamwa.
• Molondola kuchita protocol Tabata. The powerengetsera adzakhala kuwerengera nthawi yoyenera.
• Pakuti thupi mofulumira imfa achiyesa zopatsa mphamvu kudyedwa. Daily kudya kwa kuwonda si upambana zopatsa mphamvu 2000.

Tabata Protocol: kulimbitsa thupi

Anatambasula Zochita chingathandize kukonzekeretsa thupi kutsegula ndi kuchepetsa mavuto yosakonzekera kwa novice wothamanga. zochangamutsa nthawi mphindi zosachepera 5. Mndandanda zokambirana lonse mokwanira, n'kofunika kusankha mogwirizana ndi maphunziro thupi ndi thanzi. Kuweta Zochita kuti konzekera:

• Lunges. Akuika phazi limodzi patsogolo, kudalira, kasupe kangapo, ndiye kusintha miyendo.
• Anyonyomala. Chidendene si kuchokera pansi, mawondo akukumana patsogolo, pamene manja ndi kukoka patsogolo, ndi kuwuka mu malo koyamba auka dzanja.
• Mbali anaŵerama, mtsogolo, chammbuyo. Kuchita nthawi osachepera 20.

Kusankha Zochita kwa maphunziro pa protocol wa Tabata

zoletsa aakulu kusankha zokambirana pa maphunziro protocol Tabata ayi, aliyense payekha. Kuti timvetse kusankha wapangidwa molondola, zikuthandizani mfundo zotsatirazi: ngati muli ndi nthawi kuchita masewera olimbitsa thupi nthawi 8 yoikidwayo masekondi 20, ndiye zovuta amasankhidwa molondola. Pa mlingo patsogolo kwambiri maphunziro angadwale mayendedwe zolimbitsa thupi kapena kuonjezera chiwerengero cha likuyandikira. Zochita zovuta zikhoza kusintha kwa gulu, m'malo ndi zinthu zina.

Waukulu chizindikiro cha mphamvu ya maphunziro imachitika - kumapeto inu nazo kutopa. Komabe, pa siteji koyamba sayenera kukhala odzipereka. Ngati pa zolimbitsa mukumva akudwala, muyenera kusiya ndi kupuma, mwinamwake pali chiopsezo kuti zimamuchulukira thupi ndi kuti matenda.

Thupi Oyamba

maphunziro ndondomeko Tabata (Tabata protocol) Zochita kwa oyamba amapereka zotsatirazi:

1. Kukankhira akuluakulu. Pa siteji koyamba kukhazikitsa ndi chovomerezeka chilolo kenako kuchitidwa pa miyendo molunjika.
2. Anyonyomala. Kuti nthawi kuchita kubwereza pang'ono za anyonyomala ayenera kuchitidwa mwamsanga. Kuti tichite zimenezi mapazi ake pa mlingo wa mafupa a chiuno, ndi maondo ake pamene kutchire kukakumba ndikafuna kudzithandiza mawonekedwe mlingo woyenerera, mikono anatambasula kutsogolo.
3. Press. Pamene pansi wang'ambidwa kutali yekha miyendo tsamba Choncho ndichotse pa mawondo ndi anamuukitsa.
4. Lunges. Mbali pa mawondo 90 madigiri, nayenso cholinga ali mmodzi wa miyendo.
5. Triceps. Komanso, m'pofunika kuti atenge mpando, ndi kuima kumbuyo kwa iye, mikono Taphunzira. Maondo elbows anu, pamene iwo ali kukhotetsa kufanana kwa wina ndi mzake.
6. Matako. thupi mbamuikha pansi, manja pa mbali yanu. The miyendo ndi ndichotse pa mawondo ndi kupanga makona a madigiri 90. Matako kukweza nimuponye pansi.
7. Wolumala. Mu malo sachedwa, kuchokera pansi pa manja ndi mapazi kuti mbamuikha pansi kusiya kokha m'mimba.

Pambuyo kulimbitsa thupi ndi onetsetsani kugwira Mangirirani mahatchi kugaleta sangathe mwadzidzidzi kusiya ntchito. Pasanathe mphindi ziwiri muyenera pitani msanga, kuchepetsa mayendedwe. Choncho inu ndi kubwezeretsa mtima kayendedwe, zimachitika mlingo madontho kuchepetsa yachibadwa.

ulamuliro nthawi

Popeza zolimbitsa thupi ndi imeneyi ndipo amafuna potsatira kwambiri malire nthawi, maphunziro (Tabata protocol) powerengetsera lofunika. Izo zikhoza kugulidwa monga gulu limodzi lokha la zinthu zamasewera sitolo kapena kuti sitolo Intaneti Intaneti.

Mukhozanso kukopera Intaneti powerengetsera ndi kukhazikitsa pa kompyuta kapena laputopu. Pakuti mafoni zipangizo, ndi powerengetsera likupezeka mu Google sewero ndi Store apulo.

Tabata Protocol kwa oyamba imakhala kukukhala 8 masekondi 20 ndinagonjetsa ndi masekondi 10 yopuma. Monga ulamuliro, mu zakale zonse nthawi yokwanira kukhazikitsa intervals awiri (ndinagonjetsa mupumule) Chiwerengero kukukhala (zipolopolo). Tsopano ingodinani pa "Yambani" ndi kuyamba kuphunzitsa.

Kuti tikhale ndi maganizo abwino pa maphunziro ndi chilengedwe cha zina zolinga zakale zambiri zili ndi anamanga-yotsegulira zomvetsera ndi playlist opulumutsidwa.