AIR SQUAT (TABATA)
I-Air Squat Tabata ayiwona umsebenzi lapho uhlala khona phansi kakhulu amasekhondi angu-20, kodwa iyisikhawu esabalalisa ijubane ukuze kugcinwe ukucindezela konyawo olufanayo, indlela yamadolo, nokujula kuyo yonke imijikelezo engu-8.
Ifomethi ye-Tabata yendabuko iqukethe imizuzwana engu-20 yokuzivocavoca elandelwa imizuzwana engu-10 yokuphumula izikhathi eziyisishiyagalombili ngengqikithi yemizuzu engu-4. Ngisho nakuma-squats esisindo somzimba, isikhathi sokuphumula sifushane, ngakho-ke kulula ukuthi i-torso igoqe futhi amadolo ahlangane phakathi engxenyeni yesibili. Okokuqala, qiniseka ukuthi ungakwazi ukwenza ama-squats emoyeni alawulwayo angu-10 kuya kwangu-15 ngokulandelana, ungawuqali umzuliswano wokuqala ngamandla aphelele, kodwa khetha ijubane elizogcina ikhwalithi ye-rep efanayo kuze kube umzuliswano wokugcina.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, amathole, isisu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isikhawu se-Bodyweight Squat High-Intensity
Ingabe i-Tabata iyimijikelezo engu-8 yamasekhondi angu-20 noma imizuzwana engu-10?
Ifomethi yendabuko ithi yebo. Nokho, abasaqalayo bangaqala ngezikhawu ezilungisa inani lemizuliswano noma isilinganiso somsebenzi/sokuphumula sekhwalithi yokunyakaza.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha isibali sikhathi kanye nezinga le-squat
Setha isibali sikhathi sibe yimizuzwana engama-20 yokuzivocavoca, ukuphumula kwemizuzwana eyi-10, imizuliswano eyi-8. Nquma ukuma konyawo lwakho, ukujula okulawulwayo, futhi, uma kunesidingo, ukuphakama kwebhokisi ukuze izinqulu zakho zifinyelele.
- 2
Ukuqala umzuliswano wokuqala ngesivinini esikhululekile
Cindezela i-tripod yonyawo bese uhlala phansi amadolo akho ebheke ezinzwaneni zakho. Uma usukuma, phushela unyawo lonke phansi, ume ngokuphelele, bese uqhubekela ekuphindaphindweni okulandelayo.
- 3
Setha kabusha ukuma nokuphefumula ngemizuzwana eyi-10 yokuphumula
Yima, phefumula kancane bese ubeka kabusha izinyawo zakho. Ungawi phansi ulungele ukuthi umsindo uqale umzuliswano olandelayo.
- 4
Lungisa isivinini nokujula lapho ikhwalithi yehla
Uma ukulungiswa kwedolo nomzimba kushintsha, yehlisa ukuphindaphinda noma uphakamise ukuphakama kwebhokisi. Misa imizuliswano esele uma uzwa ubuhlungu noma isiyezi.
PACE ALL EIGHT
Ukungaguquguquki ngaphezu kwemizuliswano eyisishiyagalombili kubaluleke kakhulu kunokuphindaphinda okukhulu emizuzwaneni yokuqala engama-20
Uma inani lokuphindaphinda emzuliswaneni wokuqala liphindwe kabili inani lokuphindaphinda emzuliswaneni wesibili, khona-ke isivinini sokuqala kungenzeka sidlulele. Setha ububanzi obuqondisiwe bomjikelezo ngamunye.
Ukuphumula kwemizuzwana eyi-10 kufushane, ngakho-ke kusebenzise ukuphefumula nokubuyisela ukuma konyawo kunokushintsha izikhundla noma ukuxhaphaza amathuluzi.
Iphuzu elibalulekile: Cue ongayisebenzisa ngaso leso sikhathi: “Khama umzuliswano wokuqala bese wenza okufanayo kuze kube sekupheleni.”
KEEP YOUR STANDARD
Ayeqi ukujula nokuma okugcwele njengoba ukhathala kakhulu
Ukuqhathanisa imizuliswano kuba kungenangqondo uma ungagxumi phansi noma uqondise okhalweni lwakho phezulu ukuze ukhuphule inani labaphindaphindayo.
Uma uhla lwakho lwamanje lokunyakaza luyantengantenga, sebenzisa ibhokisi ukuze uveze ukujula kokuphindaphinda ngakunye.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuqala umzuliswano wokuqala ogcwele umusi ngaphambili
- Lokho okubonayo
- Kusukela kumjikelezo wesi-3 nowesi-4, ama-reps plummet kanye nokuwa komzimba.
- Imbangela engaba khona
- Ijubane lalisekelwe kumasekhondi okuqala angama-20 kuphela kunemizuzu emi-4 yonke.
- Indlela yokulungisa
- Impinda yethagethi yomjikelezo wokuqala ephansi futhi yehlise ukuhluka phakathi kwemizuliswano.
Uma ukhathala kakhulu, amadolo akho aya ngokuya ebheka ngaphakathi.
- Lokho okubonayo
- Lapho ngisukuma, amadolo ami angena phakathi kwezinzwane zami ezinkulu.
- Imbangela engaba khona
- Ingcindezi yonyawo kanye nokulawula inqulu kwenziwa buthaka ngenxa yokukhathala.
- Indlela yokulungisa
- Yehlisa ijubane nokujula kwakho futhi ugcine amadolo akho ebheke ezinzwaneni zakho zesibili nezesithathu.
Ukushaya phansi nge-recoil
- Lokho okubonayo
- I-pelvis igingqika ngezansi bese igxuma ngokushesha, ibangele ukungakhululeki emhlane nasemadolweni.
- Imbangela engaba khona
- Ukubaluleka kwenani lokuphindaphinda akulawuleki.
- Indlela yokulungisa
- Imisipha ilawula izinguquko zakho zendlela ngokusebenzisa amabhokisi noma ukunciphisa ukujula.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isikhathi Nokusondeza Imvamisa
Khulisa kancane isikhathi sokusebenza noma wengeze izikhathi eziningi ngeviki.
Ubunzima obuhlukile
Ziphonsele inselelo ngobubanzi obujulile bokunyakaza noma ukumelana okuphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-Tabata iyifomu elinamandla kakhulu, ngakho-ke lisebenzise izikhathi ezingaphezu kwezingu-1-2 ngeviki ngenkathi uhlola ukululama. Abaqalayo bangaqala ngemijikelezo engu-4-6 noma imizuzwana engu-15, imizuzwana engu-15 yokuphumula.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Kuyanconywa ukuthi uyijwayeze njengomkhuba empilweni yakho yansuku zonke.
Ivolumu
15~30 imizuzu
Sicela uhambe ngokwanele ngaphandle kokufaka ubunzima obukhulu emzimbeni wakho.
- Njalo hlola isimo sakho kuqala futhi ungasisebenzisi ngokweqile.
- Ukuzijwayeza ngenjabulo nesigqi kuyisihluthulelo sokusimama.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukwenza iziphindaphindo eziningi njalo ngemizuzwana engama-20?
Kungase kube umzamo oseduze namandla aphelele, kodwa kufanele ibe phakathi kwebanga elingaphuli ukuma kwakho. Beka kuqala ikhwalithi engaguquki kuyo yonke imizuliswano eyisishiyagalombili.
Ngiwalungisa kanjani amadolo ami uma engakhululekile?
Sebenzisa amabhokisi ukukhawulela ukujula futhi wehlise ijubane. Uma ubuhlungu obubukhali buqhubeka naphezu kokushintsha ukuqondanisa, yeka ukuzivocavoca.
