Tabata: ndemanga ndi zotsatira

Pofuna kukhala ndi mawonekedwe abwino, wokhala mumzinda wamakono amayang'ana njira yabwino kwambiri yowatsitsimutsa minofu yake yowumitsa kuyambira nthawi yayitali, kupuma mpweya watsopano kulowa mumzinda wa smogs, komanso kudzaza magazi ndi mpweya.

Chatsopano mu wakale wodziwika: Tabata amalimbikitsa

Ndikutopa kotani ndikumenyana ndi kuthamanga kwambiri kwa zakudya ndi zakudya zoopsa! Izi zikhoza kufuula kuti anthu ambirimbiri atopa kwambiri chifukwa chosowa zopanda pake. Koma apa panali malingaliro atsopano - Tabata, ndemanga zokhudzana ndi malo ake odzaza zachikhalidwe. Komabe, chatsopanocho chinasintha kukhala njira yodziwika bwino yophunzitsira, yomwe imagwiritsidwa ntchito ndi akatswiri kuti abweze mwamsanga mawonekedwe - nthawi.

Chofunika kwambiri pa nthawi yophunzitsira ndikuti mu nthawi yochepa kuchita masewera olimbitsa thupi mofulumizitsa ndipo nthawi yomweyo, mutapuma mpweya wochepa mpweya, kuti mupitirize kutero. Nthawi imodzi ndi kayendetsedwe kamodzi pamtunda wabwino komanso mpumulo wamfupi. Kenaka lotsatira, ndi zina zotero mpaka mapeto a ntchito. Phunziro lonse limaphatikizapo zozizwitsa zosiyana siyana za thupi.

Maphunzirowa amaimiridwa ndi Tabata. Ndemanga zimasonyeza bwino kuti ikukula. Anakhazikitsidwa zaka 90 ndi aphunzitsi a ku Japan dzina lake Izumi Tabata, mwamsanga dongosololi linapindula kuti adziwe akatswiri ndipo adapeza okondedwa pakati pa amateurs.

Kodi mungatenthe bwanji mafuta ndi kusunga minofu

Zimakhala kuti kwa mphindi 4 - ndipo nthawi yochuluka imatenga maphunziro onse pa kachitidwe ka Tabata - mungathe kuyendetsa mlingo woterewu, womwe umatengera mphindi 45 zokha zapamwamba kwambiri za aerobics. Mafuta omwe amapezeka m'madzi otentha amawotcha ngati nkhuni m'thumba, ndipo "moto" wotere umakhalabe m'thupi kwa maola ochulukirapo ngakhale patapita masiku angapo. Panthawi yomweyi, minofu imalimbikitsidwa ndipo imakula chifukwa cha mphamvu, katundu wa anaerobic, omwe ndi minofu ndiwo wogulitsa kwambiri. Ndicho chifukwa chake mafuta a Tabata amawotchera bwino kwambiri: kuwongolera kwa iwo omwe amalepetsa kulemera kumanena za kupambana kwawo patapita zaka zambiri zopanda ntchito.

Ngati zakudyazo zimasangalatsa: Tabata imathandiza kuthana ndi kulemera kwake

Kulimbana ndi kukongola ndi thanzi sikufuna kokha, komanso nthawi. Akusowa anthu a m'matawuni omwe akuyenda mofulumira m'misewu yovuta kwambiri. Pakalipano, mapaundi owonjezereka akukula, ndipo zakudya sizingathandize, koma zimakhalanso zovulaza: zimabweretsa mavuto ndi kunenepa kwakukulu. N'zosadabwitsa kuti omenyana ndi kulemera kwakukulu adayamba kukonda dongosolo la Tabat kuti awonongeke: ndemanga ya mafanizi ambiri ndi mafani, omwe m'mawa uliwonse ndi nkhawa poyang'ana muvi wa mamba kapena mowirira mchiuno ndi chiuno, atsimikizire oyamba kumene.

Ogwira ntchito akutsutsana ndi kutsimikizira mwachitsanzo chawo kuti mutha kulemera mwamsanga komanso mosakayikira ngati mumatsatira malamulo ophweka. Wina amachititsa otsatila malangizidwe a dokotala wa ku Japan: ndi moyo waufupi, dongosolo lino la Tabata. Malingaliro a iwo omwe amakonda kwambiri nthawi ndi umboni wa zimenezo. Mphindi 4 panthawi yanu mukhoza kupeza ngakhale munthu wotanganidwa kwambiri, kaya ndi mayi wotanganidwa kapena wogwira ntchito kuntchito.

Kodi Tabata Protocol ndi chiyani?

Njira yophunzitsira, yomwe imatenga mphindi 4 zokha - silo loto lokhala ndi mavuto osatha a Philhiline: zimatenga mphindi zingapo patsiku kuti zikhale zofanana. Anthu omwe sakhulupirira kuti mungakwanitse kupeza zotsatira pafupipafupi, zimayenera kuwerenga mosamala maganizo a olemba - otsatira a Tabata: ndemanga ndi zotsatira zowoneka bwino. Amanena ndi kusonyeza momwe anthu amayamba kuchita njira ya Japan ndi zomwe apindula. Ngati poyamba mawu oterewa amachititsa kukayikira, ndiye, podziwana bwino ndi njirayi, amatha kwathunthu.

Gulu la akatswiri omwe anatsogoleredwa ndi pulofesa wina wa ku Japan anawerenga bwinobwino ndipo analongosola mwatsatanetsatane mfundo zowonjezera. Chinthu chachikulu ndicho kuwatsatira mosamala, koma mopanda malire. Kupititsa patsogolo maphunziro a pulotata ya Tabata ndi kusinthasintha kwa kayendedwe koopsa kwambiri ndifupikitsa kwambiri. Dokotala ndi mphunzitsi waku Japan amatsindika mwakuya kusunga magawo a ntchito ndi kusangalala ndi stopwatch: osati yachiwiri kapena pang'ono!

Mapulogalamu ophunzitsidwa pafupifupi

Ntchito za tabata protocol zimatenga mphindi 4 tsiku lililonse, 3-4 pa sabata: zambiri kapena pang'ono - aliyense amamva payekha. Ikumva, chifukwa kayendetsedwe kameneka kamapangitsidwa kwambiri. Kwa wina woyambira pambuyo pa mphindi ya maphunziro, zikuwoneka kuti mphamvu zonse zatha ndipo sizitheka kupitiliza. Kumapeto kwa mndandanda, minofu imamva kumva koyipa, nthawi zina sitingathe kupirira. Koma musawope izi, chifukwa mphamvu yapamwamba ndi yovomerezeka mu ntchitoyi ndipo yapangidwa kuti igwiritse ntchito malo onse okhalapo.

Mphindi 4 imagawidwa pakati pa masentimita asanu ndi atatu (30) pamphindi 30, pomwe ntchito imodzi imatha - kotero amafuna dongosolo la Tabata. Ndemanga za aphunzitsi zimalimbikitsa kwambiri kutsatira nthawi: masekondi 20 achitapo, 10 - kupumula. Osakhalanso ndi osachepera! Pakati pa masekondi makumi awiriwa, muyenera kuchita kuchuluka kwa kayendetsedwe kake kazomwe mukukwanitsa kubwereza, ndipo muyotsatira 10 muyenera kupuma ndi kumanganso kusunthira kwotsatira.

Kodi ndi zochitika ziti zomwe zikuphatikizidwa mu zovuta za Tabata

Ndipotu, palibe dokotala wina waku Japan watsopano amene sapereka. Kuchita masewera ovuta a maphunziro a mphindi 4 kumaphatikizapo zozoloŵera zina za maphunziro a aerobic ndi anaerobic. Ngati munthu wakhala nthawi yayitali ndi anzake ndi maphunziro, ayenera kusintha njira zothandizira, ndipo machitidwe angasankhidwe paokha. Chinthu china chiri chatsopano. Munthu amene akungoyamba kumene maphunziro, ndi bwino kuyamba ndi kayendedwe ka zosavuta. Zitsanzo za izi zimaperekedwa ndi maofesi a Tabata, ndemanga za omwe akuyambira amachoka, kuphatikizapo omwe akufuna kutaya zolemetsa mofulumira komanso kosatha.

Ogwira ntchito amalangiza machitidwe oyenerera a zovuta za Tabata:

• Masewera: ndi kulumpha, kulumpha kwa mwendo, mawondo a bondo, kugwedezeka kwamtundu wammbuyo, kumenyana ndi kukweza pamwamba nthawi imodzi;
• Kupotoza thupi kuchokera ku malo a chithandizo ku manja ndi zitsulo zazingano, kuchokera ku supine position;
• Kuthamanga pomwepo, kulumpha;
• Pushups - wathunthu kapena mawondo;
• Bwalo lochita maseŵera;
• Kuthamanga kwa zofalitsa ndi mitundu yonse ya kayendedwe ka masewera olimbitsa thupi.

Chinthu chachikulu ndicho kuchita nawo mofulumira kwambiri komanso pamapeto a mwayi.

Ndi zovuta zingati zomwe zimaphatikizapo zovuta za Tabata

Pakangotha mphindi 4, zochitika zisanu ndi zitatu (8) zimachitika. Kodi izi ziyenera kukhala zotani? Pali njira zosiyanasiyana zowonjezera zovuta. Mukhoza kutenga kayendedwe kamodzi kokha ndi kubwereza nthawi zisanu ndi chimodzi. Njira iyi ndi yoyenera kwa oyamba kumene, omwe sanafikepo mawonekedwe enieni kuti azitsatira kwambiri.

Nchifukwa chiyani tiyambe kumenyana ndi mapaundi owonjezera pa dongosolo la Tabata? Kuchita masewero olimbitsa thupi (ndemanga zatsimikiziranso izi) zidzakwaniritsa anthu omwe sanachite izo kwa nthawi yaitali. Anthu osayenda pang'ono, komanso olemera kwambiri, ndi ovuta kusintha machitidwe osiyanasiyana. Maphunziro amodzi omwe amachitira gulu limodzi la minofu, ndipo lotsatira amapanga wina. Choncho pang'onopang'ono, minofu yonse imasinthidwa, tsiku ndi tsiku.

Kusiyana pakati pa njira ndi mitundu ina yophunzitsira

Anthu omwe adalandira njira ya Tabata, malingaliro akusonyeza kuti simukuyenera kuphunzira tsiku ndi tsiku, makamaka tsiku limodzi kapena awiri. Chilichonse chimadalira moyo wa munthu ndi kukonzekera. Koma zochitikazo zingakhale zosiyanasiyana.

Okonzekera zambiri, komabe osagwiritsa ntchito mphamvu angathe kupanga mitundu iwiri ya masewera olimbitsa thupi, m'modzi mwa masekondi 20, ndikuwabweretsanso pambali zotsatirazi. Choncho, nthawi zinayi muwiri, mu mphindi 4, magulu awiri a minofu ayamba kale kugwira ntchito.

Zopambana kwambiri zingathe kulembetsa zochitika 8 zosiyana. Izi ndi zovuta kwambiri komanso zovuta kuchita masewera olimbitsa thupi: Mphindi 4 muyenera kugwiritsa ntchito minofu yonse.

Kulimbitsa katundu kungakhale kusuntha kwa kayendetsedwe ka kulemetsa, mwachitsanzo, zopusa, tepi. Zochita zoterezi ndizoyenera okha kwa othamanga ophunzitsidwa bwino. Kawirikawiri, pa maphunziro amodzi a nthawi yayitali thupi limakumana ndi katundu wovuta kwambiri wa aerobic ndi anaerobic panthawi imodzi, zomwe zimafuna kuyesetsa ndi mphamvu yapamwamba.

Zochita zotheka kuti munthu akhale wovuta

Kwa omwe akungoyamba kumvetsetsa njira ya Tabata, malingaliro ndi zotsatira, chithunzi ndi zipangizo zamakono zidzakhala chida chotsatira. Ndi bwino kuwerenga mosamala malangizo othandizira ophunzirira kapena odziwa zambiri, penyani masewera a kanema kuti muzindikire dongosolo lovuta.

Mwachitsanzo, sabata yoyamba ya zochitikazi, mukhoza kugawira izi:

• Masekondi 20 oyambirira - kuthamanga pansi ndi mikono itakweza, masekondi 10 apuma, masewera 20 ndi theka ndikumbuyo kwa kutsogolo kwa kuwongolera. Kupumula. Bwerezaninso zochitika 4 nthawi zambiri.
• Mu tsiku, kodi machitidwe ena awiriwa amachitanso chimodzimodzi: kukhala pansi, kugwira pansi ndi manja anu, kuwongolera ndi kulumpha, kwezani manja anu mmwamba; Watsamira pamasokiti ndi manja azing'ono, thupi likulumikizana ndi pansi, pang'onopang'ono likudula miyendo kuchokera pansi, kugwada pa bondo, kufika pamapewa.
• Tsiku lachitatu la sabata: masewera olimbitsa mawondo, kutsogoloza: kutsogolo, kutsamira ndi manja kumbuyo kumbuyo.

Ngati mutatsatira zofunikira za Tabata, ndemanga ndi zotsatira zidzakhala zolimbikitsa kwambiri: mafuta ayamba kusungunuka, ndipo chiwerengero-kupeza zatsopano.

Ndani angagwirizane ndi dongosolo la Tabata

Anthu omwe anamva kaye kaye njirayi akudalira ngati n'zotheka kuphunzira dongosolo popanda maphunziro, ngati luso lirilonse latha. Munthu amatha kupeza zifukwa kuti munthu aliyense, ngakhale wosaphunzitsidwa, amatha kuyamba maphunziro, koma njira yabwino kwambiri ya Tabat imapereka maulosi osamala komanso imapangitsa kuti asayendetse mahatchi.

Ndipotu, pali zotsutsana. Pambuyo pake, anthu onse ndi osiyana kwambiri, onse ndi msinkhu, ndi thanzi, ndi chikhalidwe ndi chikhalidwe. Chimene chikugwirizana ndi wina chimatsutsana ndi ena. Amene amachita Tabata kuti awonongeke, ndemanga zimachoka mosiyanasiyana. Pali malingaliro omwe muyenera kuyambitsa pang'onopang'ono, osathamangira zotsatira, mwinamwake mungathe kuchigonjetsa ndikuvulaza kapena, moipa, matenda a mtima.

Lamulo loyamba - musamavulaze

Musaiwale kuti protocol ya Tabata yapangidwa kwa anthu abwino omwe amaphunzitsidwa. Anthu odwala ndi oletsedwa kuti azichita popanda chilolezo ndi mankhwala. Kuthamanga kwa magazi, matenda otupa mafupa, mavuto a mtima - matendawa ndi ena ena amafunika ntchito zina, Tabata si iwo.

Kwa masekondi 20 a kayendetsedwe kalikonse, munthu ayenera kuika pazitali, pamlingo wa zotheka, zomwe zikutanthauza kuti mtima mu nthawi imodzi amagwira ntchito ndi katundu wolemera kwambiri, ngati sprinter. Ngati thupi silinakonzekere kuwonjezereka kwa mphamvu, silikhoza kupulumuka. Aphunzitsi omwe amasonyeza machitidwe a Tabata, ndemanga za ogwiritsira ntchito amachiritsidwa mosamala kuti ayankhe kukayikira konse ndikufotokozera ubwino ndi mavuto omwe angakhale nawo chifukwa chogwira ntchito mwamphamvu.

Kodi mungakonzekere bwanji kuphunzitsa mwamphamvu pogwiritsa ntchito njira ya Tabata?

Musayesedwe ndi zotsatira zofulumira za maphunziro, zomwe sizikutenga nthawi yambiri. Ngati munthu wanyalanyaza, koma motsimikiza kuti ali ndi thanzi labwino, akulimbikitsidwa kuti achite nthawi yokonzekera, kuphunzitsa thupi kusunthira, ndi mtima kugwira ntchito ndi katundu wambiri, komanso kulimbitsa minofu. Pachifukwa ichi, zochitika zonse zochepa ndi zochepetsetsa ndizoyenera: Kuchita zam'mawa, kuyenda ndi kuwonjezereka kwa tempo, squats, kukankhira mmwamba pa mphamvu. Ndipo pambuyo pa mwezi umodzi kapena atatu mukhoza kuyamba kuphunzira dongosolo la Tabata.