Tabata: Zochita

Tabata ndi imodzi mwa njira zabwino kwambiri zophunzitsira anthu omwe ali olemera kwambiri, ndipo cholinga chawo ndicho kusintha chifukwa cha zochitika zathupi. Mwachidziwikire, n'zotheka kuthana ndi zakudya za Tabatab kuti zisawonongeke kunyumba. Chinthu chokha chimene chimafunidwa ndi zovala zaulere ndi chipinda chachikulu, kotero kuti palibe chimene chingasokoneze kayendetsedwe kake.

Ndondomeko yophunzitsira Tabata kwa Oyamba kumene komanso ochita masewera olimbitsa thupi ndi omwewo - kuchita masewera olimbitsa thupi ayenera kukhala olimba kwambiri. Kutalika kwa maphunziro sikukhudza zotsatira. Anthu ochepa okha omwe ali ndi thanzi labwino amatha kuchita maphunzirowa kwa mphindi 10-15. Ngakhale kulibe nzeru kuti tiphunzitse zambiri, ndikutopa thupi kumene.

Kuyanjana maphunziro Tabata amapanga njira yophunzitsira, yomwe muyenera kuyeserera njira zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri, kupyolera mpumulo osapitirira masekondi khumi. Panthawi imene pali ntchito yogwira ntchito, muyenera kuonetsetsa kuti chiwerengero chobwerezabwereza chabwerezabwereza chachitika.

Wotentha

Kuti ubweretse minofu ya thupi lanu mu tonus, muyenera kumachita masewera olimbitsa thupi pang'ono. Simungathe mphindi zisanu:

• Pangani kanyumba kakang'ono, kong'onong'onongeka, yesani kutambasula miyendo ya miyendo. Pa nthawi yomweyo, sungani msana wanu molunjika;
• Pang'onopang'ono chitani masewera ochepa, yesetsani kuti musagwedeze zidendene kuchokera pansi. Zingwe zimapitiriza kufanana;
• yesetsani kutsogolo-kumbuyo, kumanzere.

Zochita mu dongosolo la Tabata

Ambiri opanga ma gymnastics a ku Japan amanena kuti machitidwe omwe ali mbali ya zovuta za Tabata angaphatikizepo mitu yonse ya minofu. Chinthu chachikulu ndicho kukhala ndi chitukuko, penyani zotsatira kuchokera ku maphunziro. Kuti muchite izi, mutatha kuchita masewero olimbitsa thupi, lembani chiwerengero cha kubwereza, motero, ndiyeno mutha kukhala ndi chilimbikitso chogonjetsa zotsatira zammbuyo.

M'munsimu muli chitsanzo cha machitidwe otsogolera otsogolera. Sizinthu zambiri, koma zimangokhala ndi zotsatira zowonjezera thupi lanu. Kotero:

1. Magulu. Tengani zitsulo zam'mimba, panthawi yomwe mukukwera mmwamba mutakweze manja anu ndi zitsulo zam'mbuyo, mutadzuka, mutambasule manja anu pamtengo. Miyeso ya zopusa zimasankhidwa kuti mukhale ndi mphamvu komanso chipiriro.
2. Ife tikupitiriza kusunga dumbbells. Mikono imayimilira pamakona ndipo ndi ofanana ndi pansi. Yesani kusunga pamwamba pa thunthu, koma kwezani mawondo anu pamodzi, ndikuyesera kuwakhudza ndi zotupa.
3. Gwiritsani manja anu pazitsamba pa chifuwa ndi kusinthasintha thupi kumanja.
4. Kupina kuchokera pansi. Njira zothandizira ndizosiyana, choncho sankhani njira yabwino kwambiri.
5. Gwirani kumbuyo kwanu, kwezani miyendo yanu kuti mupange mbali yaying'ono, ndipo chitani masewera olimbitsa thupi omwe amatchedwa "lumo".
6. Lembani m'mimba mwanu, yesetsani kudalira mapazi anu pamtambo. Ndi manja anu atagwedezeka kumbuyo kwa mutu mutsekemera, kwezani mbali yakumtunda ya thunthu.
7. Ntchitoyi ndi yovuta, koma imakhala yothandiza kwambiri. Kuchokera pa malo ovuta kuimirira, nthawi zingapo panikizani, mutatha, mutumphuke, khalani ndi manja anu pamutu panu ndikugona pansi.
8. Kugona kumbuyo, miyendo inagwada pamadzulo. Kulera chapamwamba, yesetsani kuti mufike kumapazi anu ndi manja anu.

Kuti muchite bwino machitidwe a Tabata, mukufunikira stopwatch kapena timer. Zidzakhala zothandiza kuthetsa nthawi yopuma ndikuchita zozizwitsa. Ngati kusuntha kwanu kukuwonekera, ndipo mphamvuyo idzawonjezeka ndi gawo lililonse, ndiye mu masabata angapo mudzawona zotsatira zomwe zingakupangitseni kuti mupitirize kuchita nawo.