Tsis ntev tas los no, muaj ib qho kev kawm nthuav dav heev. Nws tau pom tias cov neeg uas tawm dag zog 4 feeb hauv ib hnub raws li kev pabcuam tshwj xeeb poob 9 zaug sai dua li cov neeg uas tawm dag zog 45 feeb.
Cia peb saib yuav ua li cas kom poob phaus? Dab tsi yog txoj haujlwm tshwj xeeb uas pab koj poob phaus hauv 4 feeb hauv ib hnub?
Nws hu ua Tabata raws tu qauv.
Tabata raws tu qauv yog lub npe nrov thoob ntiaj teb kev siv lub sijhawm luv luv (HIIT). Tabata Workout, lossis hauv lwm lo lus Tabata raws tu qauv, tau thov los ntawm Dr. Izumi Tabata thiab ib pab neeg tshawb fawb ntawm National Institute of Fitness thiab Sports hauv Tokyo. Lawv pom tias hom kev ua haujlwm no tau txais txiaj ntsig zoo dua li kev tawm dag zog aerobic li niaj zaus. Tabata workout ua rau cov leeg endurance nyob rau hauv 4 feeb, ib yam li ib txwm 45 feeb cardio kev sib kho.
Cia li xav txog, tsuas yog 4 feeb ib hnub thiab 9 zaug ua haujlwm zoo dua. Vim li cas qhov no tshwm sim?
Qhov zais cia rau kev cob qhia yog tias nws yog qhov kev sib tw ua haujlwm siab siv sijhawm ntev. Ntawd yog, cov kev tawm dag zog tau ua ntawm qhov nrawm tshaj plaws rau 20 vib nas this, ua raws li 10-thib ob so. Thiab yog li nws rov ua dua 7-8 zaug.
Tag nrho cov txiaj ntsig ntawm cov kev tawm dag zog no tshwm sim tom qab kev cob qhia. Nws tau raug tsim los hais tias tsis pub dhau 3-4 hnub tom qab qhov no, cov metabolism hauv tib neeg tau nrawm dua, uas qhia tau tias hnub no lub cev tseem poob phaus.
Hauv qab no yog Tabata raws tu qauv.
Sprint theem - 20 vib nas this
So theem - 10 vib nas this
Rov ua dua - 7-8 zaug.
Ib lub sijhawm tshwj xeeb yuav pab them lub sijhawm luv. Piv txwv li, xws li
Ntau yam kev tawm dag zog yog tsim rau Tabata raws tu qauv - squats, push-ups, ce nrog hnyav. Qhov tseem ceeb tshaj plaws yog koom nrog kev tawm dag zog ntawm cov leeg nqaij loj kom muaj txiaj ntsig zoo dua. Ua piv txwv, koj tuaj yeem ua cov kev tawm dag zog hauv qab no (hloov lawv ib hnub dhau ib hnub):
- squats;
- lifting ob txhais ceg;
- push-ups nrog txhos caug;
- nqa lub pelvis nce thiab nqis;
- kev tawm dag zog rau cov xovxwm.
Cov lus qhia me me tab sis tseem ceeb heev.
1. Kev ua pa kom raug yuav pab txhim kho qhov ua tau zoo ntawm kev tawm dag zog: nqus pa - los ntawm qhov ntswg, exhalation - los ntawm qhov ncauj. Ib qho inhale / exhale rau ib squat (push-up, thiab lwm yam). Yog hais tias qhov no yog, piv txwv li, push-ups, ces thaum peb nias los ntawm pem teb, ces peb exhale, thiab thaum twg mus rau hauv pem teb, peb inhale. Ntawd yog, peb nqus tau thaum peb so lub cev thiab exhale thaum nws nruj. Qhov zaus ntawm kev nqus pa / exhalation yog qhov xav tau kom sib npaug ntawm tus naj npawb ntawm push-ups, squats, xovxwm. Qhov no tseem ceeb heev, yog tias koj tsis ua qhov no, koj tuaj yeem cog lub siab.
2. Ua ntej ua Tabata, nws yuav tsum tau ua kom cua hauv chav, tsis txhob noj dab tsi ib teev lossis ib teev thiab ib nrab ua ntej nws pib thiab ua kom sov me ntsis.
3. Txhawm rau taug qab koj qhov kev nce qib, koj yuav tsum suav cov kev tawm dag zog uas ua tiav thiab sau rau hauv koj phau ntawv qhia ua haujlwm. Piv txwv li, koj ua ib qho kev tawm dag zog thiab suav pes tsawg zaus koj tau ua nws, thaum 10 vib nas this ntawm so, sau cov txiaj ntsig, thiab lwm yam.
4. Tom qab qhov kawg ntawm qhov kev tawm dag zog, tsis txhob zaum tam sim ntawd kom so, tab sis taug kev me ntsis, nqus pa, ua qhov hu ua hitch.
Qhov kom zoo dua ntawm Tabata raws tu qauv yog tias lawv tsis tas yuav tsum tau xyaum txhua hnub - qhov no yog kev siv zog ntau, raws li lub cev xav tau 2-3 hnub kom rov zoo. yog li ntawd Tsis txhob ntau zaus 2 zaug hauv ib lub lis piam! Tabata kev tawm dag zog ua haujlwm tau zoo heev. Yog li ntawd, yog tias koj xyaum tsis tu ncua, koj yuav pom qhov tshwm sim hauv ob peb lub hlis.
Thiab nco ntsoov tias contraindications rau Tabata system yog: plawv tsis ua hauj lwm, atherosclerosis.