Tabata Timer: Interval Timer

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Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

I-Tabata Timer: I-Interval Timer iyikhawunta yokuzivocavoca ye-HIIT, uhlelo lokusebenza olungcono kakhulu lokuqeqeshwa uwedwa. Kuyisibali sikhathi samahhala sokujima sokuphumula se-high-intensity interval training (HIIT).

Ungasetha umkhuba wakho wangokwezifiso futhi uwugcine ukuze usetshenziswe esikhathini esizayo, noma umane uqale ngowuchazwe ngaphambilini.

Ngesixhumi esibonakalayo esilula, ungaqala ukuziqeqesha ngaso leso sikhathi ngomsizi oqondene nawe okusiza ngesibali sikhathi sokuzivocavoca kwakho, noma ngabe ukuphi.

Uma udinga uhlelo lokusebenza oluhle lwesikhathi sekhefu lezemidlalo, lolu olwakho.

Izinzuzo zokusebenzisa i-Tabata Timer yezindlela zakho zokuzivocavoca:

Sula izinombolo
Kulula ukuyisebenzisa
Kukongela isikhathi ekuhleleni izinqubo zakho zokujima, ngezinqubo ezilayishwe kuqala noma ikhono lokuzenza ngendlela oyifisayo ngokugcwele.
Inesici sezwi esikutshela ukuthi ushintshe nini izigaba.
Ungayisebenzisela ukujima kwasekhaya, ngejubane lakho nohlelo.
Lesi sibali sikhathi sokuzivocavoca silungele ukuqeqeshwa kwesisindo, ukujima kwe-kettlebell, ukujima kwesisindo somzimba, ukujima kwemizuzu engu-7, i-WOD, i-TRX, i-SIT, i-cardio, ukwelula, ukuphotha, i-calisthenics, i-Tabata, nokuqeqeshwa kwesifunda njenge-boot camp. Iphinde isebenze njengesibali sesikhathi se-CrossFit se-AMRAP, i-EMOM, nanoma yimuphi umkhuba wesikhawu sokuqina okukhulu.

Lesi sibali sikhathi sokufaneleka sizoba usizo kuma-sprints, ama-push-ups, ukugxuma, ukuhlala, ukugibela ibhayisikili, ukugijima, isibhakela, amapulangwe, ukuphakamisa izinsimbi, ubuciko bokulwa, neminye imisebenzi yomzimba.

Noma ngabe wenza ukujima kwe-HIIT ekhaya, amasekhethi ejimini, noma izivivinyo zesisindo somzimba, lesi sibali sikhathi silungele izidingo zakho. Ukwengeza, ungayisebenzisela ukuqeqeshwa kwe-speed interval (SIT), njengoba ezinye izifundo ziphakamisa ukuthi i-SIT ingase inikeze imiphumela engcono kune-HIIT.

Ungasebenzisa lesi sibali sikhathi somjikelezo ukuze ukhulise ukukhiqiza kwakho, ngoba asikhawulelwe njengezinye izibali-sikhathi ezigxile ekuphathweni kwesikhathi.

Ucwaningo oluningana lubonise ukuthi i-HIIT ishisa amafutha amaningi kunokuzivocavoca okuvamile ngokuthuthukisa imetabolism amahora angu-24 ngemva kokuzivocavoca. Yandisa ukukhiqizwa kwe-hormone yokukhula, ethuthukisa ukushiswa kwamafutha kuze kufike ku-450%. I-HIIT ithuthukisa imetabolism, ithuthukisa ukukhuthazela kwe-aerobic, futhi ikhulise ukusetshenziswa komoya-mpilo ezicutshini.

Ukuqeqeshwa kweTabata nakho kunomphumela omuhle ku-glucose metabolism, kunciphisa kancane kancane ukuzwela kwe-insulin kuzicubu ze-adipose.

Nasi isibonelo sokujima kwe-high-intensity interval training (HIIT) ongakwazi ukukudala:

• Ukuvivinya umzimba okujulile imizuzwana engu-20
• Phumula imizuzwana eyi-10
• Phinda imizuliswano eyi-8

Yini entsha

Fixed cycles and sets.