Ukunciphisa ubuncwane yindlela entsha yokuqeqeshwa ukuba udokotela waseJapan wenyuka malunga neminyaka engama-20 edlulileyo. Umsebenzi onjalo uchaza ukwenza ixesha elithile lexesha kunye nokuqina okukhulu, ikhefu elincinci kunye nobunzima obuphindaphindiweyo. Oososayensi baseJapan benza uphando olubonisa iziphumo ezingenakwenzeka. Kuye kubonakala ukuba ukutshisa kwamafutha kubantu abaqeqesha kule nkqubo, kubakho amaxesha angama-9 ngokukhawuleza, xa kuthelekiswa noqeqesho oluqhelekileyo.
Ingundoqo yenkqubo yeTabata yinto yokuba umntu usebenza kwiindondo ezithile, ezigcina ngokugqibeleleyo imizuzu emine. Ngeli xesha kukho iindlela ezili-8 zeemitha ezi-20. kwiimvavanyo kunye nemizuzwana eyi-10. ukuphumla. Unokwenza ufike kwii-8 ezijikeleziweyo imihla ngemihla. Abaninzi bayakhangelwa kukuba kwithuba elincinci xesha awukwazi nje ukulahla ubunzima obunzima, kodwa uphakamise imisipha. Kubalulekile ukuqeqesha okungaphezu kwezi-3 ngeveki, ukwenzela ukuba imisipha ikwazi ukuhlaziya.
Iinkqubo zeprotocol yeSlimming Tabat
Ezi qeqesho ziye zathandwa ngenxa yenani elikhulu leenzuzo:
- akudingeki ukuba uchithe ixesha elide kwiklasi;
- Iziphumo zokuqala ezilungileyo zingabonwa emva kwenyanga yoqeqesho oluqhelekileyo;
- I-Tabata ayifuni izixhobo ezikhethekileyo kunye nommandla omkhulu;
- unokwenza ngokwakho ngaphandle koloncedo lomqeqeshi;
- esifanelekileyo kubasetyhini kunye namadoda athile.
Isiseko soqeqesho
Inkqubo yaseJapan yokulahleka kwesisindo i-protocol yenkqubo ikhangeleka ukuba unokukhetha ukuzivocavoca. Ukuze ufikelele kwimpembelelo eninzi, kufuneka ukhethe ezo zikhetho ezibandakanya inani elikhulu leemisipha. Ngokomzekelo, i-push-ups, i-squats, i-jumps ephezulu, i-back push-ups, ukushiya, ukukhaba, izithambeka ngokulinganisela, njl. Nika ukhetho lwakho lokuzivocavoca ezijoliswe ekulungiseni indawo ezinzima kakhulu zomzimba. Ukuvavanya ukuchaneka kokukhethwa, yenza uvavanyo. Ukuba imizuzwana engama-20. unokwenza u-8 okanye ngaphezulu ukuphindaphinda, ngoko uvavanyo lufanelekile kwiStata.
Indlela yeTabata emancinci ithetha ukulungiswa kwangaphambili. Udinga ukuthatha ithawula ukucima kunye nebhotile yamanzi ukuze ukwazi ukucima ukoma lwakho ngexesha lokuphuka. Ukongeza, kufuneka ube nexesha eliza kukunceda ulawule ixesha kwaye ungathathi umphefumlo wakho kwi-akhawunti. Unokukhuphela i-timer yevidiyo uze uyivumele kwikhompyutha yakho okanye kwifowuni. Unokukhuphela iimpawu zomculo kwimigqa engama-20 kunye nemizuzwana eyi-10.
Ukuhlawula i-Tabata yokulahleka kwesisindo kufuneka kuqalwe ngokufudumala, apho ungakhetha kukho nantoni na: ukuguqula izandla, iinyawo, ukuhamba kwentloko yeetyhula, izikwere, iintlambo, njl. Ngesihlandlo sokuqala kucetyiswa ukuba uqeqeshwe kwisigqi sokuthula ukuze uhlolisise kwaye uzive isenzo sobugcisa emzimbeni. Isifundo sifanele silandele le patheni elandelayo:
- 20 imizuzwana kufuneka uhlangabezane nobunzima obukhulu;
- 10 imizuzwana thabatha ikhefu, kodwa akukho, kuba iimisipha akufanele zipholise;
- ukuqhubela phambili omnye usebenze umzuzwana 20, ukuphuka, njl.;
- yenza yonke imizuzu engama-4, uze wenze ikhefu elifutshane, kwaye uqhubekele kwisangqa esitsha.
Ukungqinelana
Indlela yeTabata enobuncwane, nangona inani elikhulu leenzuzo, linamathuba amaninzi:
- Ukuba awuzange uthinteke kwizemidlalo, ngoko awukwazi ukuqala uqeqesho olunzulu ngokukhawuleza. Qala kunye nelokuba kwinyanga leyo, yenza imisebenzi yonke imihla ngemihla.
- Ukuba unengxaki ngentliziyo kunye ne-vestibular devices, qho gayela nodokotela ngaphambi kokuba uqale uqeqesho.
- Ukuba unengxaki ezinzulu zenhliziyo