Kumupikisana kwemazuva ano kunogona kuita kure nepfumo idzva uye rinopikira reTata. Nzira yakakosha yeTabata ndeyokuti mumaminitsi gumi nemapfumbamwe epurogiramu yakanyatsogadzirirwa yakadzidziswa yakakosha iwe unogona kukanda mamwe mafuta akawanda kupfuura kwekudzidziswa kwenguva refu neine iron.
Muumbi weiyo nzira muna 1996 aiva chiremba wechiJapan Izumi Tabata uye vatsvakurudzi veNational Institute of Fitness uye Sports muTokyo. Muchikamu chekudzidza, zvakava pachena kuti prototi yeTabat inowedzera kurembera aerobic simba kupfuura yekudzidzisa kweawa, somuenzaniso, pakutsungirira. Uye iyo inowanzoshambadza pamatanho-mapurisa anogonawo kupa nzira pakuenzanisa neJapan gymnastics. Uye zviri nyore kupera muviri muTabata nokuti kutsva kwemafuta shure kwekudzidziswa kwakadaro kunotora maawa akawanda.
Nzira yefodya
Nzira yekurovedza ndeyekuti inofanirwa kuita masere eine rimwe basa, uye kukurumidza kwekufanirwa kunofanira kunge kwakanyanya sezvinobvira. Kuputsika kunofanira kupedzisira kusina maminitsi gumi, maitiro acho haasi pasi pemaminitsi makumi maviri. Pakupererwa kweumwe neumwe wezvidzidzo kunofanira kuiswa "kune zvakakwana." Izvi zvinotarisa kuwanda kwekutsva kwemafuta mushure mekudzidziswa pamusoro penzira yeTabata. Uyewo, chiremba weJapan akaratidza kuti kunyange maminitsi mana ekudzidzira urongwa hunoita kuti munhu ave nani kupfuura nguva yekushanda kwemaawa kuchipatara.
Tabata Inotongwa Kwevakadzi
Kune vakadzi, rudzi urwu rwekurovedza runakisisa - maitiro haafaniri kureba, asi mhinduro ndeyepamusoro. Asi havasi vakadzi vose vanogona kuenda kune gymnastics yeTata nokuti kungova kuneta kwakanyanya mumuviri. Uye pane imwe nguva apo iwe uri muviri usina simba uye usati wagadzirira kudzidzira uku, zviri nani kuita mitambo shoma shoma.
Iyo Tabata protocol yekurasikirwa inoda kuti chisarudzo chakanaka chekudzidzira. Izvo zvinokoshawo kufunga nezvimwe zvinhu:
- chinangwa chekudzidziswa;
- kutsungirira kwomuviri;
- hukuru hwemisungo kusanganiswa;
- kugadzirira kwemisumbu yemuviri wako kuita basa rekunyama.
Zvose zvinoshandiswa zvinofanira kusarudzwa zvakananga pane mumwe nomumwe uye dzinofanira kufungisisa zviri pamusoro apa. Nzira yekuderedza fodya haina kushandisa maitiro ose aunogona kuita, anoti, mu aerobics kana mamwe masimba ekudzidzisa. Zvimwe zvinogamuchirwa kuti Tabata protocol inogona kukwevera-ups uye kusvitsa-ups, uye iwe unogonawo kushandisa mamwe maitiro ne barbell, kunyange zvazvo kune vakadzi iwe unogona kungosiya mutsipa kana kuti uite kuti uve nechigadziko chemwenje. Kune zvakasiyana-siyana, unogona kubhadhara kune marudzi akasiyana-siyana ezvidzidzo mumutambo. Pasi apa ndiyo yakanakisisa yezvidzidzo zveTabata protocol:
- squats;
- cardio panzira kana bhasikoro;
- shingairira kuruboshwe uye rutsoka rworudyi (alternately);
- Anoputika nekumwe kusimudza kwamabvi;
- kumhanya panzvimbo nechisimbi chegumbo rezasi;
- achisimudza mutsipa pamusoro pemusoro wako;
- push-ups kubva pasi.
Kuita Tata yekurasikirwa kunogona kuva pamba, vazhinji vekurara pabonde vakambove vakadzidza unyanzvi hweTabat pamakambo evhidhiyo kubva paInternet kana mapurogiramu eTV (imwe yezvisarudzo zvekuita kwemaminitsi mana, unogona kuona pano). Uye kuti uwedzere kuyerwa pamutambo weTabata nguva dzose, zvinokosha kuti uite zvakanyanyisa panguva. Somuenzaniso, zuva rimwe nerimwe rimwe zuva, kana maviri rimwe nerimwe zuva.
Usati wadzidziswa, iva nechokwadi chekuita basa rekudzidzira zvishoma kuti uunze misumbu mu tonus. Uye kana usati wambodzidza tsika yeTabata, unofanira kutanga utaurirana nemunhu anonzi cardiologist, nokuti chirongwa chacho chine chimwe, asi zvinopesana zvinopesana - kune varwere vane mwoyo wakakundikana kupinda mukudzidzisa uku kwakadziviswa zvachose.