Tabata Timer: Interval Timer
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Mayelana nalolu hlelo lokusebenza
Isibali-sikhathi se-Tabata: Isibali-sikhathi Sokujima Sesikhawu se-HIIT wuhlelo lokusebenza lwamahhala lwesibali-sikhathi sokujima lokuqeqeshwa kwesikhawu sokuqina okukhulu (isibali-sikhathi se-HIIT).
Abaqalayo bazothola isikhombimsebenzisi esilula ukuze baqale ukujima ngokuchofoza okukodwa. Kubasebenzisi abathuthukile, kunezilungiselelo eziningi kanye nekhono lokushuna kahle ukujima kwabo.
Ingabe ufuna uhlelo lokusebenza oluhle lwesibali sikhathi semidlalo? Uma kunjalo, usendaweni efanele! π
Lesi Sibali-sikhathi se-Tabata: Isikhathi Sokusebenza Sesikhawu sesikhathi se-HIIT esinikezwayo:
π Isixhumi esibonakalayo esinembile.
Ngemva kokufaka lesi sibali sikhathi se-HIIT, udinga kuphela ukucindezela inkinobho eyodwa ukuze uqale ukujima kwe-tabata ngezilungiselelo zakudala.
π Amadijithi amakhulu!
π Imibala egqamile ongayenza ngendlela oyifisayo.
π Ungangeza izincazelo kuzikhawu namasethi azoboniswa esikrinini sesikhathi futhi azovezwa.
π Engeza izithombe (kuhlanganise nezigqwayizayo).
π Izikhawu zingalungiselelwa ngazinye.
Ngalesi sibali-sikhathi sokuqeqeshwa kwesikhashana ungakha noma yikuphi ukujima kwesikhashana nganoma yikuphi ukulandelana kwezikhawu.
π Dala ukulandelana kokujima ukuze kugijime ngokulandelana.
π Isebenza ngemuva futhi ibonisa ukuqhubeka kwamanje esazisweni uma isikrini sikhiyiwe noma usebenzisa olunye uhlelo lokusebenza phezulu (isidlali somculo, uhlelo lokusebenza lokujima, njll).
π Umsindo nokudlidliza. Imisindo engaphezu kuka-50 etholakalayo!
Ungasetha imisindo yohlobo ngalunye lwesikhawu, phakathi nendawo, imizuzwana yokugcina, isikhathi esisele, njalo ngamasekhondi angu-N, njll.
π Engeza eyakho imisindo.
π Isilekeleli sezwi esinombhalo-kuya-enkulumweni.
π Umculo.
π Amandla okwehlisa ivolumu kusidlali sakho somculo ngenkathi udlala imisindo yesibali sikhathi (ducking).
π Metronome (amabhithi angu-1β300 ngomzuzu).
π Noma yisiphi isikhawu singaqalwa kumodi yokuphinda nge-tempo.
π Amandla wokwenza isipele ukujima kwakho nezilungiselelo.
π Ungakwazi ukwabelana ngokujima kwakho nabangani.
π Ikhono lokuhlunga ukujima kwakho ngohlobo, izintandokazi, umbala, umbhalo.
π Ungakwazi ukwengeza amanothi ekusebenzeni kwakho.
π Amafomethi esikhathi amabili: amasekhondi noma amahora, imizuzu, namasekhondi.
π Izinqamuleli zokusebenzisa kwakho ukuze ukuqale ngokuchofoza okukodwa kusiqalisi.
π Ungakwazi ukukhetha izinkinobho eziboniswa esikrinini sesikhathi. Kukhona izinketho ezingu-25 ezitholakalayo.
π Isebenza ngamadivayisi agqokekayo (Wear OS namanye).
π Ukuhlanganiswa ne-Google Fit.
Sebenzisa lesi sibali sikhathi sokuzivocavoca ukuze uziqeqeshe ngezisindo, ama-kettlebell, ukujima kwesisindo somzimba, ukujima kwemizuzu engu-7, i-WOD, TRX, SIT, ukuvivinya umzimba kwe-cardio, ukwelula, ukuphotha, i-calisthenics, i-tabata, ukuqeqeshwa kokujima kwe-boot camp, njengesibali sikhathi se-AMRAP, i-EMOM, kanye nganoma ikuphi okunye ukuqeqeshwa kwesikhawu sokuqina.
Lesi sibali sikhathi sokufaneleka sizoba usizo kuma-sprints, ama-push-ups, ama-jumping jacks, ama-sit-ups, ukugibela ibhayisikili, ukugijima, isibhakela, ipulangwe, ukuphakamisa izinsimbi, ubuciko bokulwa, neminye imisebenzi yokuqina.
Kungakhathaliseki ukuthi okokuqeqeshwa kwakho kwe-high-intensity interval (ukujima kwasekhaya kwe-HIIT), ukuqeqeshwa kwesifunda ejimini, noma ukujima kwesisindo somzimba sasekhaya, lesi sibali sikhathi senzelwe wena.
Ungasebenzisa futhi lesi sibali sikhathi sokujima ukuze uqeqeshe isikhawu se-sprint (ukuqeqeshwa kwe-SIT) njengesibali-sikhathi se-SIT. Olunye ucwaningo lubonisa ukuthi ukujima kwe-SIT kunikeza imiphumela engcono kakhulu kunokujima kwe-HIIT.
Ungakwazi ngisho nokusebenzisa lesi sibali sikhathi sesifunda njengesibali sikhathi sokukhiqiza ukuze ugxile emisebenzini yakho yomsebenzi. Ngokungafani nezibali-sikhathi ezikhethekile zokuphatha isikhathi, lesi sibali-sikhathi sesikhawu se-HIIT asikukhawuleli nganoma iyiphi indlela futhi asiphoqeleli noma yiluphi uhlelo lokukhiqiza.
Ucwaningo oluningi lubonise ukuthi Ukuzivocavoca kwe-HIIT kushisa amafutha amaningi kunokuqeqeshwa okuvamile ngoba kusheshisa imetabolism phakathi kwamahora angu-24 ngemuva kokuzivocavoca. Ukukhiqizwa kwe-hormone yokukhula ethinta ukushuba kokushiswa kwamafutha, akhuphuke afika ku-450%. I-HIIT isheshisa i-metabolism, inyusa ukukhuthazela kwe-aerobic, inyusa izinga lokusetshenziswa komoyampilo kwezicubu. Ukuqeqeshwa kweTabata kunomphumela omuhle ku-glucose metabolism kancane kancane kunciphisa ukuzwela kwezicubu ze-adipose ku-insulin.
Abaqalayo bazothola isikhombimsebenzisi esilula ukuze baqale ukujima ngokuchofoza okukodwa. Kubasebenzisi abathuthukile, kunezilungiselelo eziningi kanye nekhono lokushuna kahle ukujima kwabo.
Ingabe ufuna uhlelo lokusebenza oluhle lwesibali sikhathi semidlalo? Uma kunjalo, usendaweni efanele! π
Lesi Sibali-sikhathi se-Tabata: Isikhathi Sokusebenza Sesikhawu sesikhathi se-HIIT esinikezwayo:
π Isixhumi esibonakalayo esinembile.
Ngemva kokufaka lesi sibali sikhathi se-HIIT, udinga kuphela ukucindezela inkinobho eyodwa ukuze uqale ukujima kwe-tabata ngezilungiselelo zakudala.
π Amadijithi amakhulu!
π Imibala egqamile ongayenza ngendlela oyifisayo.
π Ungangeza izincazelo kuzikhawu namasethi azoboniswa esikrinini sesikhathi futhi azovezwa.
π Engeza izithombe (kuhlanganise nezigqwayizayo).
π Izikhawu zingalungiselelwa ngazinye.
Ngalesi sibali-sikhathi sokuqeqeshwa kwesikhashana ungakha noma yikuphi ukujima kwesikhashana nganoma yikuphi ukulandelana kwezikhawu.
π Dala ukulandelana kokujima ukuze kugijime ngokulandelana.
π Isebenza ngemuva futhi ibonisa ukuqhubeka kwamanje esazisweni uma isikrini sikhiyiwe noma usebenzisa olunye uhlelo lokusebenza phezulu (isidlali somculo, uhlelo lokusebenza lokujima, njll).
π Umsindo nokudlidliza. Imisindo engaphezu kuka-50 etholakalayo!
Ungasetha imisindo yohlobo ngalunye lwesikhawu, phakathi nendawo, imizuzwana yokugcina, isikhathi esisele, njalo ngamasekhondi angu-N, njll.
π Engeza eyakho imisindo.
π Isilekeleli sezwi esinombhalo-kuya-enkulumweni.
π Umculo.
π Amandla okwehlisa ivolumu kusidlali sakho somculo ngenkathi udlala imisindo yesibali sikhathi (ducking).
π Metronome (amabhithi angu-1β300 ngomzuzu).
π Noma yisiphi isikhawu singaqalwa kumodi yokuphinda nge-tempo.
π Amandla wokwenza isipele ukujima kwakho nezilungiselelo.
π Ungakwazi ukwabelana ngokujima kwakho nabangani.
π Ikhono lokuhlunga ukujima kwakho ngohlobo, izintandokazi, umbala, umbhalo.
π Ungakwazi ukwengeza amanothi ekusebenzeni kwakho.
π Amafomethi esikhathi amabili: amasekhondi noma amahora, imizuzu, namasekhondi.
π Izinqamuleli zokusebenzisa kwakho ukuze ukuqale ngokuchofoza okukodwa kusiqalisi.
π Ungakwazi ukukhetha izinkinobho eziboniswa esikrinini sesikhathi. Kukhona izinketho ezingu-25 ezitholakalayo.
π Isebenza ngamadivayisi agqokekayo (Wear OS namanye).
π Ukuhlanganiswa ne-Google Fit.
Sebenzisa lesi sibali sikhathi sokuzivocavoca ukuze uziqeqeshe ngezisindo, ama-kettlebell, ukujima kwesisindo somzimba, ukujima kwemizuzu engu-7, i-WOD, TRX, SIT, ukuvivinya umzimba kwe-cardio, ukwelula, ukuphotha, i-calisthenics, i-tabata, ukuqeqeshwa kokujima kwe-boot camp, njengesibali sikhathi se-AMRAP, i-EMOM, kanye nganoma ikuphi okunye ukuqeqeshwa kwesikhawu sokuqina.
Lesi sibali sikhathi sokufaneleka sizoba usizo kuma-sprints, ama-push-ups, ama-jumping jacks, ama-sit-ups, ukugibela ibhayisikili, ukugijima, isibhakela, ipulangwe, ukuphakamisa izinsimbi, ubuciko bokulwa, neminye imisebenzi yokuqina.
Kungakhathaliseki ukuthi okokuqeqeshwa kwakho kwe-high-intensity interval (ukujima kwasekhaya kwe-HIIT), ukuqeqeshwa kwesifunda ejimini, noma ukujima kwesisindo somzimba sasekhaya, lesi sibali sikhathi senzelwe wena.
Ungasebenzisa futhi lesi sibali sikhathi sokujima ukuze uqeqeshe isikhawu se-sprint (ukuqeqeshwa kwe-SIT) njengesibali-sikhathi se-SIT. Olunye ucwaningo lubonisa ukuthi ukujima kwe-SIT kunikeza imiphumela engcono kakhulu kunokujima kwe-HIIT.
Ungakwazi ngisho nokusebenzisa lesi sibali sikhathi sesifunda njengesibali sikhathi sokukhiqiza ukuze ugxile emisebenzini yakho yomsebenzi. Ngokungafani nezibali-sikhathi ezikhethekile zokuphatha isikhathi, lesi sibali-sikhathi sesikhawu se-HIIT asikukhawuleli nganoma iyiphi indlela futhi asiphoqeleli noma yiluphi uhlelo lokukhiqiza.
Ucwaningo oluningi lubonise ukuthi Ukuzivocavoca kwe-HIIT kushisa amafutha amaningi kunokuqeqeshwa okuvamile ngoba kusheshisa imetabolism phakathi kwamahora angu-24 ngemuva kokuzivocavoca. Ukukhiqizwa kwe-hormone yokukhula ethinta ukushuba kokushiswa kwamafutha, akhuphuke afika ku-450%. I-HIIT isheshisa i-metabolism, inyusa ukukhuthazela kwe-aerobic, inyusa izinga lokusetshenziswa komoyampilo kwezicubu. Ukuqeqeshwa kweTabata kunomphumela omuhle ku-glucose metabolism kancane kancane kunciphisa ukuzwela kwezicubu ze-adipose ku-insulin.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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Ulwazi lwe-app nokusebenza ne-Idivayisi noma amanye ama-ID
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Yini entsha
πͺ Fix for the Pause on call feature for devices with Android 12+. It now requires READ_PHONE_STATE permission.
πͺ Added instructions for disabling background restrictions. This is necessary so that the timer works reliably in the background when you lock the screen or open another app on top.
πͺ Minor bug fixes.
πͺ Added instructions for disabling background restrictions. This is necessary so that the timer works reliably in the background when you lock the screen or open another app on top.
πͺ Minor bug fixes.
