Ukuncintisana kwezinkolelo namuhla kungenza kude nesistimu entsha nethembisayo yeTata. Indlela eyinhloko yeTabata yukuthi emaminithini angu-10 ohlelweni lokuqeqesha olujulile olwenzelwe ngokukhethekile ungaphonsa amafutha amaningi kunokuba uqeqeshe isikhathi eside ngensimbi.
Umsunguli wale ndlela ngo-1996 wayengudokotela waseJapane u-Izumi Tabata nabacwaningi be-National Institute of Fitness and Sports eTokyo. Esikhathini sesifundo, kwacaca ukuthi umthetho weTatat wenza okuningi ekulengeni amandla aerobic kunokuqeqeshwa kwehora, isibonelo, ngokukhuthazela. Futhi amakilasi avamile esiteji-amapulatifomu angaphinde asebenzise indlela uma eqhathaniswa nama-gymnastics aseJapane. Futhi kulula ukulahlekelwa isisindo ohlelweni lweTabata ngoba ukushiswa kwamafutha ngemuva kokuqeqeshwa okunjalo kudlula amahora amaningana.
Amasu kagwayi
Indlela yokuqeqesha iwukuthi kuyadingeka ukwenza izigcawu ezingu-8 zokuzivocavoca okulodwa, futhi ijubane lokukhishwa kufanele libe likhulu ngangokunokwenzeka. Ukuphumula kufanele kuthathe imizuzwana engaphezu kwengu-10, ukuzitholela ngokwabo akusilo ngaphansi kwamasekhondi angu-20. Ngesikhathi sokukwenziwa kwesinye sezivivinyo kumele kubekwe "ngokugcwele." Lokhu kunquma izinga lokushiswa kwamafutha ngemuva kokuqeqesha ohlelweni lweTata. Futhi, udokotela waseJapane wabonisa ukuthi ngisho nemaminithi amane ohlelweni lokuqeqesha luthonya kakhulu kangcono kunokusebenza isikhathi eside esikhungweni sempilo.
I-Protocol yeTabata yabesifazane
Kwabesifazane, lolu hlobo lokuqeqesha luhle kakhulu - ukuvivinya umzimba akude, kodwa umphumela uyinhloko. Kodwa akubona bonke abesifazane abangaya kwi-gymnastics Tabata ngoba nje kukhona ukukhathala kakhulu emzimbeni. Futhi lapho kwenzeka ukuthi ubuthakathaka ngokomzimba futhi ungakulungele lezi zinhlobo zokuqeqesha, kungcono ukwenza imidlalo encane esebenzayo.
I-protocol ye-Tabata yokulahlekelwa isisindo kudinga ukukhetha okulungile kokuzivocavoca. Kubalulekile futhi ukucabangela ezinye izici:
- inhloso yokuqeqesha;
- ukukhuthazela komzimba;
- ukuxubana kwemisipha enkulu;
- ukulungele imisipha yomzimba wakho ngomsebenzi womzimba.
Zonke izivivinyo kumele zikhethwe ngokuqinile futhi kufanele zicabangele lezi zikhundla ezingenhla. Uhlelo lokubhema ugwayi alusebenzise zonke izivivinyo ongazenza, zithi, ku-aerobics noma ukuqeqeshwa kwamandla. Ukwamukeleka ngokwengeziwe ukuthi i-protocol ye-Tabata ingadonsa futhi iqhubekele, futhi ungasebenzisa ezinye izivivinyo nge-barbell, nakuba nakuba besifazane ungakwazi kuphela ukushiya entanyeni noma ukuyibeka ngesibani somzimba. Ngokwehlukahlukana, ungakwazi ukunaka izinhlobo ezahlukene zokuzivocavoca kumaphephandaba. Ngezansi isethi enhle yokuzivocavoca kwe-protocol ye-Tabata:
- ama-squats;
- i-cardio ithrekhi noma ibhayisikili yokuzivocavoca;
- cindezela ngakwesokunxele nengakwesokudla (ngezinye izikhathi);
- iqhuma ngokunye ukuphakama kwamadolo;
- egijima endaweni nge-shoal yomlenze ophansi;
- ukuphakamisa entanyeni ngaphezu kwekhanda lakho;
- push-ups kusuka phansi.
Ukwenza i-Tabata yokulahlekelwa isisindo kungase kube ekhaya, iningi lezocansi ezihle liye lafunda ubuciko beTabat ngezifundo zevidiyo kusuka kwi-Inthanethi noma izinhlelo ze-TV (enye yezinketho zemidlalo emine imizuzu, ungabona lapha). Futhi ukunciphisa isisindo ohlelweni lweTabata njalo, kubalulekile ukuthi uhlanganyele ngokweqile ngesikhathi. Isibonelo, usuku ngalunye olunye usuku, noma amabili njalo ngosuku.
Ngaphambi kokuqeqesha, qiniseka ukuthi wenza ukuqeqeshwa okuncane ukuze ulethe imisipha ibe yi-tonus. Futhi uma ungakaze ufunde uhlelo lwe-Tabata, kufanele uqale uthintane nomuntu we-cardiologist, ngoba uhlelo luneyodwa, kodwa kunalokho kunqotshwa okunamandla - iziguli ezinokuhluleka kwenhliziyo ukungena kulolu hlobo lokuqeqesha akuvunyelwe ngokuphelele.