Ukunciphisa ukulimaza yisimiso esisha sokuqeqesha ukuthi udokotela waseJapane weza eminyakeni engaba ngu-20 edlule. Umsebenzi onjalo uchaza ukwenza isikhathi esithile sokuzivocavoca umzimba ngokuqina okukhulu, ikhefu elincinci kanye neyinkimbinkimbi ephindaphindiwe. Ososayensi baseJapane benza ucwaningo olubonisa imiphumela engavamile. Kuvela ukuthi ukushisa kwamafutha kubantu abaqeqesha kule simiso, kwenzeka izikhathi ezingu-9 ngokushesha, uma kuqhathaniswa nokuqeqeshwa okuvamile.
Okuyinhloko yesistimu yeTabata yukuthi umuntu ubambe iqhaza emigqeni ethile, egcina isikhathi esinezinyanga ezine. Ngalesi sikhathi kunezindlela ezingu-8 zemizuzwana engu-20. on umzimba kanye nemizuzwana 10. ukuphumula. Ungenza amaphuzu angama-8 nsuku zonke. Abaningi bakhangwa ukuthi esikhathini esifushane kangaka awukwazi nje ukulahla isisindo esiningi, kodwa futhi uphakamisa imisipha. Kubalulekile ukuqeqesha okungaphezu kuka-3 ngesonto, ukuze imisipha ilulame.
Izinzuzo ze-protocol ye-Slimming Tabat
Lezi zifundo zithandwa ngenxa yenani elikhulu lezinzuzo:
- akudingeki ukuba uchithe isikhathi esiningi ekilasini;
- imiphumela emihle yokuqala ingabonakala ngemuva kwenyanga yokuqeqeshwa okujwayelekile;
- I-Tabata ayidingi imishini ekhethekile nendawo enkulu;
- ungakwenza ngokwakho ngaphandle kosizo lomqeqeshi;
- kufanelekile kokubili abesifazane nabesilisa banoma yimuphi ubudala.
Izinsisekelo zokuqeqesha
Isistimu yaseJapane yokunciphisa isisindo se-tabata protocol iyakhanga ngoba ungakhetha ukuzivocavoca wena. Ukuze ufeze umphumela omkhulu, kufanele ukhethe lezo zindlela ezibandakanya inombolo enkulu kakhulu yemisipha. Isibonelo, ama-push-ups, ama-squats, ama-jump, ama-back-ups emuva, cindezela, ukukhahlela, ama-slope ngesisindo, njll. Yenza okuthandayo ekuzivocavoca okuhlose ukulungisa izindawo ezinzima kakhulu zomzimba. Ukuhlola ukufaneleka kokuzikhethela, yenza ukuhlolwa. Uma imizuzwana engu-20. ungenza okuphindaphindiwe okungu-8 noma ngaphezulu, ngakho-ke ukuvivinya umzimba kuyafaneleka ohlelweni lweTabata.
Indlela yokwehlisa iTata itho ukulungiswa okuncane kokuqala. Udinga ukuthatha ithawula ukuze usule futhi ibhodlela lamanzi ukuze ukwazi ukuvala ukoma kwakho ngesikhathi sokuphumula. Ngaphezu kwalokho, kufanele ube ne-timer eyokusiza ukulawula isikhathi futhi ungathathi umoya wakho ku-akhawunti. Ungalanda i-timer yevidiyo futhi uyinike amandla kwikhompyutha yakho noma ifoni. Ungalanda futhi izimpawu zomculo imizuzwana engu-20 nemizuzwana engu-10.
Ukushaja i-Tabata yokulahlekelwa isisindo kufanele kuqale ngokufudumala, ongakhetha kuwo noma yikuphi ukuvivinya umzimba: ukuguqula izandla, izinyawo, ukuhamba kwekhanda eliyindilinga, ama-squats, amathafa, njll Ngesikhathi sokuqala kunconywa ukuba uqeqeshe isigqi esithulile ukuze ujwayele ukujwayela futhi uzizwe isenzo socansi emzimbeni. Isifundo kufanele silandele iphethini elilandelayo:
- Imizuzwana engu-20 udinga ukubhekana nokuphakama okukhulu;
- Imizuzwana engu-10 uthatha ikhefu, kodwa hhayi, ngoba izidumbu akufanele zipholile;
- ukuqhubeka nokunye ukuzivocavoca 20 seconds, break, njll;
- yenza konke imizuzu engama-4, bese wenza ikhefu elincane, futhi uqhubekele embuthanweni omusha.
Ukungafani
Indlela yeTabata encane, naphezu kwenani elikhulu lezinzuzo, namanje kunezimo eziningana:
- Uma ungakaze uhileleke ezemidlalo, awukwazi ukuqala ukuqeqesha okujulile ngokushesha. Qala ngeqiniso lokuthi phakathi nenyanga, yenza umzimba njalo nsuku zonke.
- Uma unenkinga ngenhliziyo nangamadivaysi e-vestibular, njalo uxoxe nodokotela ngaphambi kokuqala ukuqeqeshwa.
- Uma unezinkinga ezinzulu zenhliziyo