Ukuqeqeshwa kwesikhathi sokudla sekudume kakhulu kakhulu maduzane. Inzuzo eyinhloko yithuba lokubheka inani lakho ngemali encane kakhulu yesikhathi nemali. Yiqiniso, lokhu kuyayilinga, kodwa bambalwa kakhulu abantu abazi ukuthi nini futhi nini lolu thando lokuqeqeshwa kwesikhashana lwaqala.
Ukuqala kokuqeqeshwa kwesikhashana kuma-90 kwabekwa ngu-Izumi Tabata. Njengoba ungakwazi ukuqagela egameni lakhe, unguMdali wesistimu edumile yokulahlekelwa isisindo - isenzo sogwayi.
I-Tabata kulezo zinsuku yayingumqeqeshi weqembu laseJapane lokugijima ngesivinini futhi wayefuna indlela yokuletha abadlali bakhe ngesikhathi esifushane. Uthole le ndlela - imizuzu engu-4 yokuqeqesha, imijikelezo engu-8 imizuzwana engu-20. Lokhu kwakwanele ukuxosha amafutha emasontweni emva kokuphumula, ukuthuthukisa imisipha yabo nokwandisa ukukhuthazela kwabo ngaphambi komncintiswano.
Kungani uhlelo lokusebenzisa ugwayi lusebenza?
I-Tabata iphumelela ngenxa ye-hypoxia - ukungabi namandla oksijini. Ngesikhathi sokuzivocavoca ngemizuzwana emifushane engu-20 ngejubane elikhulu kanye nokusetshenziswa kwemizamo engaphezu komuntu, umzimba osebenza ngokuzikhandla udinga i-oxygen. Ngokwenani okudingekayo, akunjalo. Ngakho-ke, emva kokuqeqesha, isikhathi sokuqhathaniswa siqala - amaphaphu ayenamathele emoyeni, futhi ngaphandle kokuqaphela, sisesimweni sokushisa kwamafutha asebenzayo.
I-oxygenated igazi ingena kuwo wonke amangqamuzana omzimba wethu futhi iholela ekwakhiweni komzimba, okwenzeka ngenxa yokusebenzisa ama-fat cells.
I-Tabata ithinta ijubane le-metabolism eyisisekelo, okusho ukuthi umzimba uqala ukusebenza embusweni ohluke ngokuphelele - ukushisa kwamafutha.
Sithatha izivivinyo ezine, ngasinye esenziwa ngazo imizuzwana engu-20. Ngemuva kokuzivocavoca ngalunye, sinelungelo lemizuzwana engu-10 yokuphumula. Futhi nxazonke zomsebenzi wokulandelela wezokwelapha umzimba wokulahlekelwa isisindo, ngokujwayelekile, kumele sibe nezishiyagalombili. Okungukuthi, kuvela ukuthi u-32 uyasondela, uma ephindaphinda imijikelezo engu-8 ngamavoti angu-4.
Ukuzivocavoca kwe-protocol yegwayi yokulahlekelwa isisindo
- Imigqa ebubanzi bamahlombe - yenza ama-sit-ups angaphakathi. Imisindo ebubanzi bamagxa, amadolo awadluli ngaphezu kwamasokisi, ukugoqa izingalo phambili ku-squat bese uguqula umzimba. Khona-ke, sibuyela ku-IP. Udinga ukusebenza ngesilinganiso esiphezulu - kumasekhondi angu-20 kufanele uthole ubuncane bezingu-22 zokuhlala.
- Engeza i-dumbbell (ungathatha i-pancake esikhundleni se-dumbbell) - u-squat, ubambe isikhubekiso ngezandla zombili ngezansi, yenza ukuqhuma okukhulu bese udonsa isidumbu phezu kwekhanda lakho. Phezulu, siphumelela.
- Börpy - thatha ugcizelele phansi, cindezela phandle, gxuma phezulu, wehla phansi ngezinyawo zakhe.
- "Hlala phansi" - wehla phansi, isigqoko sicindezelwe, amadolo aphelile, izingalo zibekwe phezu kwekhanda lakho, njalo uthinte phansi. Siphakamisa ngokugcwele, thinta izandla zamasokisi. Lapho siphakamisa, sizungeza emuva ephansi.
Empeleni, konke ukuvivinya umzimba ngenqubo yokubhema kungenziwa ngokuhlukana, njengoba kwenza izinhlangothi ezingu-32 kunzima ngempela, ngisho noma kungathathi imizuzu engaphezu kwengu-20. Thatha isimiso nsuku zonke ukuze wenze izindlela eziyisishiyagalombili zenye yezindlela ezingenhla zesimiso segwayi sokulahlekelwa isisindo, isibonelo:
- NgoMsombuluko - izikwele zomoya;
- NgoLwesithathu - ama-squats anesisindo (ama-dumbbells noma ama-pancake);
- i-friday-berpi;
- uvuko - "hlala phansi".
Ngakho, ngesonto uzosebenza zombili imilenze, nezinkalo, nezandla, futhi cindezela. Ngokuphelele, ukuqeqeshwa okunjalo nsuku zonke ohlelweni lwegwayi ngeke kuthathe imizuzu engaphezu kwezingu-4.
Uma wenza ugwayi okungenani ngosuku, ngemuva kwamasonto amabili uzobona ushintsho olukhulu emzimbeni wakho, inhlalakahle futhi, nakanjani, isisindo. Futhi awunayo yini le nhloso enhle imizuzu engu-4 njalo ngezinsuku ezimbili?