Tabata King - Short Workouts

Siyakwamukela ku-Tabata King, umngane wakho omkhulu wokujima okusheshayo nangempumelelo okudizayinelwe ukukhanyisa amakhalori, ukuqinisa ukukhuthazela, nokukhuphula ukufaneleka kwakho ufike ezingeni elilandelayo. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma usanda kuqala uhambo lwakho lokufaneleka, uhlelo lwethu lokusebenza lunikeza izinhlobonhlobo zokujima kwe-Tabata ne-HIIT (High-Intensity Interval Training) elingana kahle neshejuli yakho ematasa.

Ukuqeqeshwa kwe-Tabata kuwuhlobo lokuqeqeshwa kwe-high-intensity interval (HIIT) olushintshana phakathi kwezikhathi ezimfushane zokuzivocavoca okukhulu kanye nezikhawu ezimfushane zokuphumula. Le ndlela efakazelwe ayisebenzi nje ngokumangalisayo ekushiseni amafutha nokwakha amandla kodwa futhi nasekuthuthukiseni impilo yenhliziyo nemithambo yegazi nokuthuthukisa imetabolism.

Izici Eziyinhloko:

I-Tabata Workouts: Uhlelo lwethu lokusebenza luhlanganisa ukukhethwa okubanzi kokujima kwe-Tabata okusukela kumizuzu emi-4 kuye kwengama-20, okukuvumela ukuthi ukhethe ukushuba nobude besikhathi obufanelana kangcono nezinga lakho lokufaneleka nemigomo. Kungakhathaliseki ukuthi ukhetha ukuzivocavoca umzimba, i-cardio, noma ukuqeqeshwa kwamandla, kukhona ukujima kwe-Tabata kwawo wonke umuntu.

Ukuqeqeshwa kwe-HIIT: Ngaphezu kokujima kwe-Tabata, sinikeza izindlela ezihlukahlukene ze-HIIT ezihlanganisa ingxubevange yokuzivocavoca kwe-cardio namandla ukuze ugcine umzimba wakho unenselele futhi ukujima kwakho kunamandla. Ngezinketho zawo wonke amaleveli okufaneleka, awusoze waba nesithukuthezi njengoba ucindezela imikhawulo yakho futhi ubona imiphumela yangempela.

Ukujima Okufushane, Imiphumela Emikhulu: Valelisa amahora amade ejimini ngokujima kwethu okufushane, kodwa okusebenzayo kakhulu. Nge-Tabata King, ungafinyelela imiphumela ephezulu ngesikhathi esincane, okwenza kube lula ukuhlanganisa ukuzivocavoca ngisho nakumashejuli amatasatasa.

Izinhlelo Zokugijima: Noma ngabe ungumuntu osaqalayo ofuna ukuqala ukugijima noma umsubathi osemnkantshubomvu ohlose ukuthuthukisa isivinini sakho nokubekezela, izinhlelo zethu zokugijima zikuhlanganisile. Ukusuka ekuqeqesheni isikhawu kuya ekugijimeni kwebanga, ukujima kwethu okuqondisiwe kuzokusiza ukuthi uchoboze imigomo yakho yokugijima futhi ube umgijimi onamandla, osheshayo.

Ukujima Okwenziwa Ngokwezifiso: Hlela ukujima kwakho ngokuvumelana nezintandokazi zakho kanye nemigomo yokufaneleka ngezici zethu ezenza kube ngokwakho. Lungisa ubude besikhathi, ukushuba, nezikhawu zokuphumula ukuze udale ukujima okufanelana ngokuphelele nezidingo zakho, uqinisekise ukuthi uhlala ugqugquzelekile futhi umatasatasa ngaso sonke isikhathi.

Landelela Intuthuko Yakho: Hlala uthephe ohambweni lwakho lokufaneleka ngamathuluzi ethu okulandelela akhelwe ngaphakathi. Gada umlando wakho wokujima, ulandelele okuhamba phambili kwakho komuntu siqu, futhi usethe imigomo emisha ukuze uqhubeke uziphushela ekuphakameni okusha.

Isiqondiso Sochwepheshe: Thola ukuqondiswa kochwepheshe kanye nogqozi kubaqeqeshi abaqinisekisiwe abazokuhola ekujima ngakunye ngeziqondiso zevidiyo ezicacile nemibukiso. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi ongumakadebona, abaqeqeshi bethu bazokusiza ukhulise ukusebenza kwakho futhi ufinyelele imigomo yakho yokufaneleka.

Landa i-Tabata King namuhla futhi uthole amandla okujima okufushane, okunamandla okuguqula umzimba wakho nokuthuthukisa ukuqina kwakho. Bingelela oqinile, onamandla, futhi onempilo enhle - konke ngemizuzu embalwa ngosuku. Masichoboze leyo migomo yokufaneleka ndawonye!