Ho nyenyefatsa habonolo ke mokhoa o mocha oa koetliso eo ngaka ea Japane e ileng ea e fumana ka lilemo tse ka bang 20 tse fetileng. Mosebetsi o joalo o bolela ho etsa nako e itseng ea nako ea ho ikoetlisa ka matla a phahameng, khefu e nyenyane le e rarahaneng ka makhetlo. Bo-rasaense ba Japane ba entse patlisiso e bontšang liphello tse hlollang. Hoa etsahala hore mafura a tukang ho batho ba koetlisang tsamaiso ena, a hlaha ka makhetlo a 9 kapele, ha a bapisoa le koetliso e tloaelehileng.
Se boleloang ke tsamaiso ea Tabata ke hore motho o kopantsoe lipotong tse itseng, tse qetellang hantle ka metsotso e 4. Nakong ena ho na le litsela tse 8 tsa metsotsoana e 20. ka ho ikoetlisa le metsotsoana e 10. ho phomola. U ka etsa likoloto tse joalo ho tse 8 ka letsatsi. Ba bangata ba khahloa ke taba ea hore ka nako e khutšoanyane joalo u ke ke ua felisa boima ba 'mele feela, empa u boetse u senya mesifa. Ho hlokahala hore u koetlise ka makhetlo a mararo ka beke, e le hore mesifa e ka hlaphoheloa.
Mesebetsi ea protocol ea Tlhōrō ea Tabat
Lithupelo tsena li fetohile tse ratoang ka lebaka la menyetla e mengata ea melemo:
- ha ho hlokahale hore u qete nako e ngata ka tlelaseng;
- Litholoana tsa pele tse ntle li ka bonoa kamora khoeli ea koetliso e tloaelehileng;
- Tabata ha e hloke lisebelisoa tse khethehileng le sebaka se seholo;
- u ka e etsa u se na thuso ea koetliso;
- e loketse basali le banna ba lilemo tsohle.
Basics of training
Tsamaiso ea Japane bakeng sa tahlehelo ea boima ba litata ea protocol e khahleha ka hore u ka ikhethela boikoetliso. E le ho finyella phello e kholo, o tlameha ho khetha mekhoa eo e kenyang mesifa e kholo ka ho fetisisa. Mohlala, li-push-ups, li-squats, li-jump, li-push-ups tsa morao-rao, khatello, likhahla, maralla a boima, joalo-joalo. Fana ka khetho ea hau ea ho ikoetlisa e reretsoeng ho lokisa likarolo tse thata ka ho fetisisa tsa 'mele. Ho leka ho nepahala ha khetho, tsamaisa teko. Haeba ka metsotsoana e 20. u ka pheta-pheta ka makhetlo a robeli kapa a fetang, joale boikoetliso bo loketse tsamaiso ea Tabata.
Mokhoa oa Tabata o fokolang o bolela mokhoa o monyenyane oa ho itokisetsa pele. U lokela ho nka thaole hore u hlakole le botlolo ea metsi hore u khone ho tima lenyora la hao nakong ea khefu. Ho phaella moo, o tlameha ho ba le timer e tla u thusa ho laola nako 'me u se ke ua phefumoloha ka lebaka la akhaonto. U ka kopitsa video ea nakoana 'me ue nolofalletsa khomphuteng kapa fono ea hau. U ka boela ua kopanya lipontšo tsa 'mino metsotsoana e 20 le metsotsoana e 10.
Ho laela Tata ea ho boima boima ba 'mele e lokela ho qala ka ho futhumala, eo u ka khethang ho ikoetlisa ka eona: ho otlolla matsoho, maoto, mekhoa ea sehlooho se chitja, li-squats, maralla, joalo-joalo. Lekhetlo la pele ho buelloa ho koetlisa pontšo e khutsoanyane ho tloaela mokhoa oa mokhoa ona' meleng. Thuto e lokela ho latela mohlala o latelang:
- Metsotsoana e 20 u hloka ho sebetsana le matla a mangata;
- Metsotsoana e 10 nka phomolo, empa ha ho joalo, kaha mesifa ha ea lokela ho pholile;
- ho eketsa boikoetliso bo bong ka 20 metsotso, khefu, joalo-joalo;
- etsa ntho e 'ngoe le e' ngoe ka metsotso e 4, ebe u etsa khefu ea metsotso, 'me u tsoele pele ho selikalikoe se secha.
Litlhōlisano
Tsela ea Tabata e fokolang, ho sa tsotellehe melemo e mengata ea melemo, e ntse e e-na le likotsi tse 'maloa:
- Haeba ha u e-s'o kene lipapaling, joale u ke ke ua qala koetliso e matla hang-hang. Qala ka taba ea hore nakong ea khoeli, etsa liteko tsa letsatsi le leng le le leng letsatsi le leng le le leng.
- Haeba u na le mathata ka pelo le liphahlo tsa mahlahahlaha, kamehla buisana le ngaka pele u qala koetliso.
- Haeba u e-na le mathata a tebileng a pelo