I-Tabata ingenye yezindlela ezinhle kakhulu zokuqeqesha kulabo abanesisindo esiningi, futhi umgomo wabo ukuthuthukisa ngenxa yokuzivocavoca umzimba. Kulula, kungenzeka ukubhekana nokudla kukaTabatab ukulahlekelwa isisindo ekhaya. Into edingekayo kuphela yizingubo zamahhala kanye negumbi elibanzi, ukuze kungabikho lutho olungathinta ukunyakaza.
Inqubo yokuqeqeshwa kuTabata yabaQalayo kanye nabadlali abanolwazi okufanayo - ukuqeqeshwa okufanayo kufanele kube nzima ngangokunokwenzeka. Ubude bokuqeqeshwa akuthinti umphumela. Abantu abaphansi ngokwenyama kuphela abangakwazi ukukwenza lokhu kuqeqeshwa kuze kufike kumaminithi angu-10-15. Nakuba kungekho mqondo wokuqeqesha okuningi, ukukhathala komzimba kuphela kuzokwenzeka.
Ukuqeqeshwa okuphakathi kwesikhathi I-Tabata yakha umjikelezo wokuqeqesha, lapho kudingeka usebenzise khona izindlela ezingu-8 imizuzwana engu-20, ukuphazamisa ukuphumula okungaphezu kwamasekhondi angu-10. Ngesikhathi lapho kukhona inqubo yomsebenzi osebenzayo, udinga ukuqinisekisa ukuthi inombolo ephindaphindiwe yokuphindaphindiwe yenziwe.
Ukufudumala
Ukuze ulethe imisipha yomzimba wakho ibe yi-tonus, udinga ukwenza ukuqeqeshwa okuncane. Ayikwazi imizuzu engaphezu kwemihlanu:
- yenza i-lunge encane, ukugubha okwesibhakabhaka, zama ukwelula imisipha yemilenze. Ngesikhathi esifanayo, gcina umhlane wakho uqonde;
- kancane kancane wenze izitifiketi ezimbalwa, zama ukungazitheli phansi izithende. Amaqhubu agcina ahambisana nomunye;
- yenza ukuthambekela okulula phambili-emuva, kwesokunxele kwesokunxele.
Ukuzivocavoca ohlelweni lweTabata
Ama-gymnastics amaningi aseJapane athi ukuvivinya umzimba okuyingxenye yenkimbinkimbi yeTata kungabandakanya ngokuphelele noma yikuphi amaqembu omzimba. Into esemqoka ukuthuthukiswa, ubuke umphumela wokuqeqeshwa. Ukwenza lokhu, emva kokuzivocavoca ngalunye, rekhoda inombolo yeziphindaphindiwe, ngokulandelana, ngalokhu okulandelayo uzoba nesisusa sokunqoba umphumela wangaphambilini.
Ngaphansi kwalesi sibonelo se-Tabata yokusebenzisa umsebenzi wabaqalayo. Azizona eziningi, kodwa zihloselwe kuphela ekuthuthukiseni umzimba wakho. Ngakho:
- Izikwele. Thatha ama-dumbbells, phakathi nama-sit-ups uphakamise izandla zakho ngama-dumbbells phambili, lapho usukuma, wehlisa izingalo zakho eceleni kwesiqu. Ukukhethwa kwamandla akho nokukhuthazela kwakho kuyisisindo sezinqunu.
- Siyaqhubeka nokugcina lezi zingqungquthela. Izingalo ziboshwe ezinhlangothini futhi ziyafana phansi. Zama ukugcina phezulu kwe-trunk static, kodwa phakamisa amadolo akho ngesikhathi esisodwa, ngenkathi uzama ukuwathinta ngama-dumbbells.
- Cindezela izintende zezandla zakho ngomunye nomunye esikhaleni sesifuba bese ujikeleza umzimba ukuya kwesokunxele.
- Ukucindezela kusuka phansi. Izindlela zokucindezela zihlukahlukene, ngakho-ke khetha indlela ephumelela kakhulu kuwe.
- Hlala emuva, uphakamise imilenze yakho ukwakha i-angle ekhangayo, futhi wenze umsebenzi obizwa ngokuthi "izikhali".
- Themba esiswini sakho, zama ukunamathela ezinyaweni zakho odongeni. Ngezandla zakho ezigxotshiwe ngemuva kwekhanda ekukhiyeni, phakamisa ingxenye engenhla yesiqu.
- Lokhu kusebenza kuyinkimbinkimbi, kepha kuyasebenza ngempela. Kusukela esimweni esivamile
yimani, izikhathi ezimbalwa cindezela, emva kokuvuka, gxuma, faka izandla zakho phezu kwekhanda lakho bese ulala futhi. - Ukulala emhlane, imilenze yaguqa ngamadolo. Ukukhulisa umzimba ophezulu, zama ukufinyelela ezinzwaneni ngezandla zakho.
Ukuze wenze ngokucacile ukuzivocavoca kwe-Tabata, udinga isitophuwashi noma i-timer. Kuzosiza ukulawula isikhathi esichithwa ngokuphumula nokuzivocavoca ngokwabo. Uma ukunyakaza kwakho kucacile, futhi ukuqina kuzothuthuka nge-Workout ngayinye, bese emva kwamasonto ambalwa uzobona imiphumela ezokwenza uqhubeke uhlanganyela.