Know how Tabata can burn calories to lose weight.- जानें वजन घटाने में मदद करता है टबाटा एक्सरसाइज।

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टबाटा (Tabata) वर्कआउट पारंपरिक हाई इंटेंसिटी इंटरवल ट्रेनिंग (HIIT) वर्कआउट की तरह ही है। यह एक ऐसा वर्कआउट है, जो वजन घटाने में मदद करता है। इसके कई अन्य फायदे भी हैं। इसके बारे में जानने के लिए पढ़ें यह पूरा आलेख।

यदि आप हमेशा कठिन और लंबे समय तक किए जाने वाले वर्कआउट की तलाश में रहती हैं, तो आपको निश्चित रूप से टबाटा को आजमाना चाहिए। यह एक चुनौतीपूर्ण वर्कआउट होने के अलावा, वजन घटाने में भी कारगर और लोकप्रिय है।

टबाटा (Tabata) क्या है?

टबाटा एक प्रकार का हाई इंटेंसिटी इंटरवल ट्रेनिंग (HIIT) है। यह एक कार्डियोवस्कुलर एक्सरसाइज है, जो आपकी हृदय गति को बढ़ाता है। यह कम समय में ज्यादा मात्रा में कैलोरी बर्न करने में भी सक्षम है।

टबाटा का इतिहास (History of Tabata)

1990 के दशक की शुरुआत में जापान में ओलंपिक स्पीड स्केटर्स के लिए यह डिजाइन किया गया था। यह जापानी शोधकर्ता डॉ. इज़ुमी टबाटा और टोक्यो के नेशनल इंस्टीट्यूट ऑफ फिटनेस एंड स्पोर्ट्स के वैज्ञानिकों के एक समूह द्वारा डेवलप किया गया।

टबाटा और उनके दल एथलीटों की दो टीमों की जांच कर रहे थे। पहले समूह ने सप्ताह में पांच दिन, हर बार 60 मिनट व्यायाम किया। कुल छह सप्ताह के लिए मध्यम तीव्रता के स्तर पर उन्होंने व्यायाम किया था। दूसरा समूह हाई इंटेसिटी वाले प्रशिक्षण में लगा। उन लोगों ने छह सप्ताह के लिए हर दिन चार मिनट और 20 सेकंड का व्यायाम (प्रत्येक सेट के बीच में 10 सेकंड के आराम के साथ) किया।

निष्कर्ष

निष्कर्षों से पता चला कि ग्रुप 1 की एरोबिक सिस्टम (कार्डियोवस्कुलर) बढ़ गई थी। लेकिन इसके अनएरोबिक सिस्टम में बहुत कम या कोई परिवर्तन नहीं देखा गया(मसल्स)।

समूह 2 ने समूह 1 की तुलना में अपने एरोबिक सिस्टम में कहीं अधिक वृद्धि दिखाते हुए अपने एनारोबिक सिस्टम को 28 प्रतिशत तक बढ़ाया।

एरोबिक और एनारोबिक दोनों सिस्टम हाई इंटेसिटी इंटरवल ट्रेनिंग से अधिक प्रभावित हुए।

टबाटा प्रोटोकॉल का पालन

20 सेकंड के जोरदार कसरत के बाद टबाटा में 10 सेकंड का विराम भी शामिल है। फिर इस 20:10 पैटर्न में कसरत का प्रारूप पूरा किया जाता है। टबाटा वर्कआउट को कार्डियोवस्कुलर एक्सरसाइज, स्ट्रेंथ ट्रेनिंग या दोनों के रूप में वर्गीकृत किया जा सकता है। यह वर्कआउट में शामिल एक्सरसाइज के प्रकार पर निर्भर करता है। इंटरनेशनल स्पोर्ट्स साइंस एसोसिएशन के अनुसार, टबाटा और एचआईआईटी दोनों हाई इंटेंसिटी इंटरवल ट्रेनिंग के ही प्रारूप हैं। एचआईआईटी की तुलना में टबाटा वर्कआउट अधिक मांग में हैं।

high intensity ke workout
हाई इंटेंसिटी वाले वर्कआउट करने से पहले अपने स्वास्थ्य की जांच अवश्य कर लें। चित्र: शटरस्टॉक

टबाटा प्रोग्राम

भले ही किसी दिए गए टबाटा वर्कआउट में प्रत्येक एक्सरसाइज केवल चार मिनट तक चलता है। कार्यक्रम की संरचना कुछ इस प्रकार होती है

20 सेकंड के लिए कड़ी मेहनत करें

10 सेकंड के लिए आराम करें

8 राउंड पूरे करें

आप 10 सेकंड का ब्रेक लेने से पहले 20 सेकंड के लिए अपना सारा प्रयास कर लेती हैं। यह एक सेट है। प्रत्येक अभ्यास के लिए आपको आठ सेट करना होगा। जो एक्सरसाइज आपको पसंद हो, उसे आप वैसे भी कर सकती हैं। स्क्वाट्स, पुश-अप्स, बर्पीज और अन्य व्यायाम जो आपके लार्ज मसल्स ग्रुप को टार्गेट करते हैं, सब ठीक हैं। केटलबेल एक्सरसाइज भी काफी असरदार होती है।

टबाटा वर्कआउट का एक उदाहरण कुछ इस तरह दिखता है

पुश-अप्स (4 मिनट)

बॉडीवेट स्क्वैट्स (4 मिनट)

बर्पीज(4 मिनट)

माउंटेन क्लाइंबर (4 मिनट)

कैसे किया जाए

सबसे पहले पुशअप करें। इसे 20 सेकंड तक लगातार तेजी से करें। पुश-अप्स के बाद 10 सेकंड का ब्रेक लें। आठ पुश-अप सेट पूरे करने के बाद आराम करने के लिए एक मिनट का समय निकालें। फिर स्क्वैट्स के लिए आगे बढ़ें। 20 सेकंड को ऑन तथा 10 सेकंड ऑफ पैटर्न पर दोहराएं। स्क्वैट्स के आठ सेट पूरे करने के बाद बर्पीज करने से पहले ठीक होने के लिए एक मिनट का समय लें। बर्पीज के बाद माउंटेन क्लाइंबर्स के साथ वर्कआउट समाप्त करें।

ओलम्पिक में टबाटा कसरत के लाभ

इसका उद्देश्य कम समय में बहुत अधिक कैलोरी खर्च करना है

कुल एक्सरसाइज का समय कम है फिर भी अधिक लाभ

यह दुबली मांसपेशियों को बढ़ाने में मदद करता है

यह एरोबिक और एनारोबिक दोनों क्षमताओं को बढ़ाने में मदद करता है

यह सतर्कता और फोकस विकसित करने में मदद करता है

यह समग्र संतुलन और प्रोप्रियोसेप्शन, यानी सेल्फ मूवमेंट में सुधार करता है

टबाटा प्रशिक्षण के लिए सावधानियां

पर्याप्त वार्म अप करें।

चोट के जोखिम को कम करने के लिए शुरुआती लोगों को आसान इंटरवल ट्रेनिंग के साथ शुरू करना चाहिए। इसे धीरे-धीरे बढ़ाना चाहिए। आसान व्यायाम जैसे पैदल चलना, जगह-जगह मार्च करना, घुटना उठाना आदि के साथ 20 सेकंड तक करना चाहिए। इसके बाद 10 सेकंड का ब्रेक लेना चाहिए।

Walking badhiya hai
टबाटा वर्कआउट से पहले धीरे-धीरे आसन व्यायाम जैसे कि वॉकिंग, जगह-जगह मार्च करना, घुटना उठाना आदि करना चाहिए। चित्र:शटरस्टॉक

सही फॉर्म और पोश्चर पर ध्यान लगाना चाहिए।

तो फिर फिटनेस के लिए टबाटा करने के लिए तैयार हैं।

यह भी पढ़ें:-दिल को स्वस्थ रखना चाहती हैं, तो फैंसी जिम एक्सरसाइज की बजाए रस्सी कूदें, जानिए क्यों बेहतर है यह 

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