Ba da dadewa ba, an yi nazari mai ban sha'awa sosai. Ya nuna cewa mutanen da suke motsa jiki na minti 4 a rana bisa ga wani shiri na musamman sun rasa nauyi sau 9 fiye da masu motsa jiki na minti 45.
Bari mu dubi yadda za a yi don rasa nauyi? Menene shiri na musamman wanda ke taimaka muku rage kiba cikin mintuna 4 kacal a rana?
Ana kiranta da Tabata Protocol.
Yarjejeniyar Tabata shahararriyar horo ce mai ƙarfi ta duniya (HIIT). Tabata Workout, ko kuma a wata ma'anar Tabata Protocol, Dokta Izumi Tabata da ƙungiyar masu bincike ne suka gabatar da shi a Cibiyar Jiyya da Wasanni ta Ƙasa a Tokyo. Sun gano cewa irin wannan motsa jiki ya ba da sakamako mafi kyau fiye da motsa jiki na yau da kullum. Aikin motsa jiki na Tabata yana gina juriyar tsoka a cikin mintuna 4, kamar zaman motsa jiki na minti 45 na yau da kullun.
Ka yi tunanin kawai, mintuna 4 KAWAI a rana kuma sau 9 MAFI INGANCI. Me yasa hakan ke faruwa?
Sirrin horarwa shine babban lokacin horon tazara. Wato ana yin atisayen a cikin sauri mafi sauri na daƙiƙa 20, sannan a huta na daƙiƙa 10. Sabili da haka ana maimaita sau 7-8.
Dukkanin tasirin waɗannan ayyukan yana faruwa bayan horo. An tabbatar da cewa a cikin kwanaki 3-4 bayan wannan, ana haɓaka metabolism na mutum, wanda ke nuna cewa kwanakin nan jiki yana ci gaba da rasa nauyi.
A ƙasa akwai ƙa'idar Tabata.
Lokacin Gudu - 20 seconds
Lokacin hutawa - 10 seconds
Maimaituwa - sau 7-8.
Mai ƙidayar lokaci na musamman zai taimaka wajen yin caji ta lokaci. Misali, irin wannan
Ayyuka daban-daban sun dace da ka'idar Tabata - squats, tura-ups, motsa jiki tare da nauyi. Babban abu shine shiga cikin motsa jiki na manyan kungiyoyin tsoka don sakamako mafi girma. A matsayin misali, zaku iya yin waɗannan darussan (masanya su kowace rana):
- squats;
- ɗaga kafafu masu lankwasa;
- turawa tare da durƙusa;
- ɗaga ƙashin ƙugu sama da ƙasa;
– motsa jiki ga manema labarai.
Karami amma matuƙar mahimmanci tukwici.
1. Daidaitaccen numfashi zai taimaka wajen inganta tasirin ayyukan: inhalation - ta hanci, exhalation - ta bakin. Inhale ɗaya / fitar da numfashi guda ɗaya don squat ɗaya (turawa, da sauransu). Idan haka ne, alal misali, turawa, to, idan muka danna daga kasa, sai mu fitar da numfashi, kuma lokacin da muke kasa, muna shaka. Wato mukan shaka idan muka sassauta jiki mu fitar da numfashi idan ya yi tsanani. Yawan shakar numfashi / exhalation yana da matukar sha'awar zama daidai da adadin tura-up, squats, latsa. Wannan yana da mahimmanci, idan ba ku yi wannan ba, za ku iya dasa zuciya.
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3. Domin bin diddigin ci gaban ku, kuna buƙatar ƙidaya adadin darussan da aka yi kuma ku rubuta su a cikin littafin wasan motsa jiki. Misali, kuna yin zagaye na motsa jiki kuma ku ƙidaya sau nawa kuka yi, yayin hutu na daƙiƙa 10, rubuta sakamakon, da sauransu.
4. Bayan ƙarshen aikin motsa jiki, kada ku zauna nan da nan don hutawa, amma kuyi tafiya kadan, ku ɗauki numfashinku, kuyi abin da ake kira hitch.
Amfanin yarjejeniyar Tabata shine cewa ba sa buƙatar yin aiki a kowace rana - wannan nauyin nauyi ne mai girma, bi da bi, jiki yana buƙatar kwanaki 2-3 don murmurewa. saboda haka KAR KA KARA sau 2 a mako! Tsarin motsa jiki na Tabata yana da tasiri sosai. Don haka, idan kuna aiki akai-akai, zaku ga sakamakon a cikin watanni biyu.
Kuma ku tuna cewa contraindications ga tsarin Tabata sune: gazawar zuciya, atherosclerosis.