Umqeqeshi wokuQinisekisa uthi ukuqhuba kwi-Tabata kukhuthaza ngokupheleleyo izicubu ze-muscle kwaye zivumele ukuba kube lula ukuzinza. Ngokungafani nezidlo ezininzi ezithi "zitya" izidumbu zethu, ezi zivivinyo zinika umzimba ithuba lokuqonda ukuba sidinga izicubu ezininzi zomzimba. Ekuphenduleni, uqala ukwakha ngqo apho sidinga khona.
Iimpawu zesistimu yeTata
Ziyizibonelelo zayo. Okokuqala, oku kuqhutyiswayo kwandise umphumo wezinye izivivinyo ngokunyusa inani le-oksijini emzimbeni. Bandisa ukwanelisa baze bancede umzimba uvelise inani elininzi lamandla. Ngaloo ndlela, ukutshisa kweoli kusebenza ngamandla, kwaye ulahlekelwa isisindo ngokunyanisekileyo.
Ubunzima bokuzivocavoca kwinkqubo yeTabata akubandakanyi ukusetyenziswa kwee simulators ezongezelelweyo. Ungaziqeqesha ekhaya.
Ukuba usebenzise rhoqo, ubuncinane amahlanu ngeveki, unokwandisa ngokunyanisekileyo ukunyamezela kwakho kwinyanga enye nesiqingatha. Oku kusebenza kumandla aerobic kunye namandla. Oko kukuthi, ukunyamezela komzimba wonke kwizanda eziyinkimbinkimbi.
Kufuneka kuthathelwe ingqalelo ukuba oku kuluhlu olunzima kakhulu lokuzilolonga kwaye kukulungele ukuyenza phantsi kolawulo lomqeqeshi. Ukongeza, uya kufuna enye indawo yokugcina amandla kunye nokunyamezela, ukwenzela ukuba umqali oqalayo kummandla wezemidlalo uya kuba nzima. Ukuba ufuna ukuzama, qalisa encinci. Yenza okokuqala kanye ngeveki, kodwa rhoqo, ukwandisa ngokunyanisekileyo ubukhulu kunye nomthwalo.
Ukuzivocavoca kwisistimu yeTata
Ukuzikhethela kwezi zivivinyo kukunyaniseka kokuphunyezwa kwazo. Iskimu sisilula, kodwa kunzima kakhulu ekusebenzeni. Udinga ukwenza ukuphindaphinda okwesibhozo komsebenzi kwiminithi emi-4 nje, ukutshintsha umthwalo kwimigqa engama-20 kunye nokuphumla kwemizuzwana eyi-10.
Ukusebenza okusebenzayo:
- Qala nge squats. Unokwenza nge-barbell, kodwa kuqala uzame ukwenza okulungileyo ngaphandle kwayo. Kufuneka uhlale phantsi kwenani lamaxesha kumasekhondi angu-20, uze ukhulule imizuzwana engama-10 uze uphinde ukhwele. Ezi ntshukumo zifanele ukuba zibe zibhozo. Emva koko, uye kumsebenzi omtsha.
- Cindezela umgangatho ngokwemodeli efanayo. Ukuba kunzima ukuba ukhululeke ngokupheleleyo, yenzele emadolweni akho.
- Swayina umshicileli. Ukwenza oku, ulale emva kwakho, izandla ezitshixa entanyeni yakho. Phinda ubhale inani elininzi lamaxesha. Qinisekisa ukuba izindlu zihlala zichanekile.
- Yima ezinyaweni zakho wenze imiphunga yakho ngemilenze yakho.
Olu luqeqesho olubonakala lulula, kodwa emva koko uya kuziva yonke imisipha. Ukuzivocavoca kwinkqubo yeTabata akukhuthazi kuphela ukukhuthaza ukukhula kwemisipha, kodwa kuqhutywe ngokukhawuleza i-metabolism. Ngaloo ndlela, ubunzima obuninzi bitshiswa ngokukhawuleza nangakumbi ngokufanelekileyo.