{"id":693,"date":"2022-08-29T09:36:49","date_gmt":"2022-08-29T09:36:49","guid":{"rendered":"https:\/\/sportano.hu\/blog\/tabata-mi-az-minden-a-tabata-edzesrol-hatasok-es-minta-edzesterv\/"},"modified":"2025-07-18T10:03:55","modified_gmt":"2025-07-18T10:03:55","slug":"tabata-mi-az-minden-a-tabata-edzesrol-hatasok-es-minta-edzesterv","status":"publish","type":"post","link":"https:\/\/sportano.hu\/blog\/tabata-mi-az-minden-a-tabata-edzesrol-hatasok-es-minta-edzesterv\/","title":{"rendered":"Tabata: mi az? Minden a tabata edz\u00e9sr\u0151l: hat\u00e1sok \u00e9s minta edz\u00e9sterv"},"content":{"rendered":"<p><strong>A Tabata egy 4 perces, nagyon nagy intenzit\u00e1s\u00fa edz\u00e9s, amely jav\u00edtja az aerob \u00e9s anaerob kapacit\u00e1st. Az edz\u00e9s ut\u00e1n ak\u00e1r 48 \u00f3r\u00e1val is felgyors\u00edtja a kal\u00f3ria\u00e9get\u00e9s \u00fctem\u00e9t, ami az \u00fagynevezett oxig\u00e9nad\u00f3ss\u00e1got okozza. Mi az a Tabata \u00e9s milyen gyakorlatok v\u00e9gezhet\u0151k a Tabata keret\u00e9ben?<\/strong><\/p>\n<h2>Mi az a tabata? Mib\u0151l \u00e1ll ez a fajta k\u00e9pz\u00e9s?<\/h2>\n<p>A Tabata a nagy intenzit\u00e1s\u00fa intervallumos edz\u00e9s (HIIT, azaz High Intensity Interval Training) egyik form\u00e1ja, amelyet Irisawa Koichi (a jap\u00e1n gyorskorcsolya v\u00e1logatott edz\u0151je) \u00e9s Izumi Tabata jap\u00e1n professzor fejlesztett ki, akir\u0151l ezt az edz\u00e9sm\u00f3dszert elnevezt\u00e9k. 1996-ban k\u00e9t olimpiai sportol\u00f3i csoporton v\u00e9geztek vizsg\u00e1latot. Az egyik\u00fck heti \u00f6t napon \u00e1t egy \u00f3r\u00e1nyi kardi\u00f3edz\u00e9st v\u00e9gzett. A m\u00e1sik csoportban egy olyan edz\u00e9sprogramot alkalmaztak, amely 20 m\u00e1sodperces extr\u00e9m terhel\u00e9ses \u00e9s 10 m\u00e1sodperces pihen\u0151id\u0151szakok v\u00e1ltakoz\u00e1s\u00e1n alapult. Az eg\u00e9sz tev\u00e9kenys\u00e9g nyolc k\u00f6rb\u0151l \u00e1llt, \u00e9s mind\u00f6ssze n\u00e9gy percig tartott. Mindk\u00e9t csoport \u00e1ll\u00f3 ker\u00e9kp\u00e1ron edzett.<\/p>\n<p>A vizsg\u00e1lat el\u0151tt minden r\u00e9sztvev\u0151 aerob (aerob, 70%-os VO2max-on v\u00e9gzett munka &#8211; az 1 perc alatt felvett maxim\u00e1lis oxig\u00e9nfelv\u00e9tel mutat\u00f3ja) \u00e9s anaerob (anaerob, 170%-os VO2max-on v\u00e9gzett er\u0151fesz\u00edt\u00e9s) kapacit\u00e1s\u00e1t megm\u00e9rt\u00e9k. A 6 hetes tesztel\u00e9s ut\u00e1n kider\u00fclt, hogy a 4 perces protokollt k\u00f6vet\u0151 sportol\u00f3k anaerob kapacit\u00e1sa \u00e1tlagosan 28%-kal n\u0151tt, m\u00edg az els\u0151 csoportban gyakorlatilag semmilyen v\u00e1ltoz\u00e1st nem tapasztaltak. Az aerob kapacit\u00e1sban is jobban teljes\u00edtettek. Az EPOC (Excess Post-exercise Oxygen Consumption, tests\u00falykilogrammonk\u00e9nt \u00e9s percenk\u00e9nt ml-ben m\u00e9rve) 7 ml oxig\u00e9n\/kg-kal n\u0151tt, m\u00edg az els\u0151 csoport \u00e1tlagos eredm\u00e9nye 5 ml oxig\u00e9n\/kg volt. Ez azt jelenti, hogy a szervezet t\u00f6bb energi\u00e1t haszn\u00e1lt fel a norm\u00e1l m\u0171k\u00f6d\u00e9s helyre\u00e1ll\u00edt\u00e1s\u00e1hoz egy 4 perces, rendk\u00edv\u00fcl nagy sebess\u00e9ggel v\u00e9gzett edz\u00e9s ut\u00e1n, mint 60 perc m\u00e9rs\u00e9kelt terhel\u00e9s eset\u00e9n.<\/p>\n<p>A megfelel\u0151 tabata egy gyakorlat 4 perc alatt t\u00f6rt\u00e9n\u0151 v\u00e9grehajt\u00e1s\u00e1t jelenti, 8 sorozatra osztva &#8211; 20 m\u00e1sodperc munka \u00e9s 10 m\u00e1sodperc pihen\u0151. A gyakorlat legyen sokoldal\u00fa, \u00e9s min\u00e9l t\u00f6bb izomcsoportot vonjon be, pl. guggol\u00e1s, ropogtat\u00e1s, burpee (m\u00e1s n\u00e9ven es\u00e9s, emelked\u00e9s vagy fekv\u0151t\u00e1masz-ugr\u00e1s), skip A (helyben fut\u00e1s magas t\u00e9rdfelh\u00faz\u00e1ssal), hegym\u00e1sz\u00f3 (fut\u00e1s deszkapoz\u00edci\u00f3ban), slamball \u00fct\u00e9sek a t\u00e1ncparketten fej f\u00f6l\u00f6tt vagy fekv\u0151t\u00e1masz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2022\/08\/8fJ5jePLFZ-h1q5I6g8sLh0EjXKan1w-1_D61OthrORylcAqVjaRzfSV5j6WCbU5chnw1q6rzFBWX1U_Urj5TLqbKDXgQCrOoZM4rafUdlxdEdV7XMimN0MUXX-yjgwfJrITLO2fvBBFsQLiWYs4FRnhtKR5F_BA3WzlTm-nA-gOHTgm.tmp_.png\" alt=\"Egy n\u0151 burpee edz\u00e9st v\u00e9gez sportcsarnokban, sportcip\u0151t \u00e9s fekete edz\u0151ruh\u00e1t viselve\" width=\"816\" height=\"426\" \/><\/p>\n<p>Jelenleg a fitneszklubok egy Tabata nev\u0171 \u00f3r\u00e1t k\u00edn\u00e1lnak, amely 45-60 percig tart, \u00e9s ink\u00e1bb egy HIIT intervallum edz\u00e9s. Ezenk\u00edv\u00fcl, hogy a gyakorlatok \u00e9rdekesebb\u00e9 \u00e9s v\u00e1ltozatosabb\u00e1 v\u00e1ljanak, tabat\u00e1nk\u00e9nt 2, 4 vagy 8 gyakorlatot haszn\u00e1lnak, ami nem eg\u00e9szen az eredeti sz\u00e1nd\u00e9knak felel meg. Egy tabata sor\u00e1n minden sorozatot maxim\u00e1lis sebess\u00e9ggel (kb. 95% HRmax) kell v\u00e9grehajtani. A Tabata professzor rutinja megfelel\u0151en v\u00e9grehajtva biztos\u00edtja, hogy 4 perc edz\u00e9s ut\u00e1n m\u00e1r nem leszel k\u00e9pes ugyanazt az er\u0151fesz\u00edt\u00e9st \u00fajra elv\u00e9gezni. A gyakorlatokat bemeleg\u00edt\u00e9snek kell megel\u0151znie, majd ny\u00fajt\u00e1snak kell k\u00f6vetkeznie.<\/p>\n<h2>Milyen hat\u00e1sa van a tabata edz\u00e9snek?<\/h2>\n<p>A tabata els\u0151dleges el\u0151nye a test aerob \u00e9s anaerob kapacit\u00e1s\u00e1nak n\u00f6vel\u00e9se. Az edz\u00e9s sor\u00e1n az anaerob folyamatok domin\u00e1lnak, amelyek hozz\u00e1j\u00e1rulnak az \u00fagynevezett oxig\u00e9nad\u00f3ss\u00e1ghoz, ami azt jelenti, hogy t\u00f6bb oxig\u00e9nt fogyasztunk, mint \u00e1ltal\u00e1ban a pihen\u00e9s alatt, \u00e9s ez seg\u00edt felgyors\u00edtani az anyagcser\u00e9t \u00e9s tov\u00e1bbi er\u0151fesz\u00edt\u00e9s n\u00e9lk\u00fcl kal\u00f3ri\u00e1t \u00e9getni. Az eredm\u00e9ny a testzs\u00edr cs\u00f6kken\u00e9se \u00e9s karcs\u00fabb alak. Ez a mozg\u00e1sforma is jav\u00edtja:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">felt\u00e9tel;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kitart\u00e1s \u00e9s izomer\u0151;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">az immunrendszer m\u0171k\u00f6d\u00e9se (nagyobb immunit\u00e1s);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">a sz\u00edv- \u00e9s \u00e9rrendszer m\u0171k\u00f6d\u00e9se;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">t\u00fcd\u0151kapacit\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">a savasod\u00e1ssal szembeni ellen\u00e1ll\u00e1s.<\/p>\n<\/li>\n<\/ul>\n<p>Annak \u00e9rdek\u00e9ben, hogy a tabata megfelel\u0151 el\u0151ny\u00f6kkel j\u00e1rjon, aj\u00e1nlatos hetente legfeljebb 2-3 alkalommal v\u00e9gezni, sz\u00fcnettel, hogy a test regener\u00e1l\u00f3dhasson az extr\u00e9m edz\u00e9sb\u0151l.<\/p>\n<h2>Kinek lesz alkalmas a tabata?<\/h2>\n<p>A Tabata egy olyan edz\u00e9srendszer, amely minden edzett szem\u00e9ly sz\u00e1m\u00e1ra alkalmas, aki gyorsan \u00e9s hat\u00e9konyan szeretn\u00e9 jav\u00edtani fitts\u00e9g\u00e9t.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2022\/08\/YV3IT-inY-cRJ0D8dTZh9gSASnixcHJzjHRB2hOw3Z9PYL4mRGf8NC__tbsOAcwGue-pUs4eLUKt4endojOLlE7qaFJcLjNrfSXQehrVCRqNDbSsQasu4RszrsFnh3WTzIsqUgyDdmH03aBr-4ntPY1chP2xa5cEruLkqDBWHQ-V9XQdC.tmp_.png\" alt=\"K\u00e9t ember haszn\u00e1l evez\u0151g\u00e9pet egy edz\u0151teremben\" width=\"816\" height=\"426\" \/><\/p>\n<p>A fizikai aktivit\u00e1ssal \u00fajonnan ismerked\u0151knek \u00e9rdemes el\u0151sz\u00f6r a helyes edz\u00e9stechnika csiszol\u00e1s\u00e1val \u00e9s az \u00e1ltal\u00e1nos fitts\u00e9g jav\u00edt\u00e1s\u00e1ra ir\u00e1nyul\u00f3 er\u0151fesz\u00edt\u00e9sekkel kezdeni\u00fck. Ha egy edzetlen szem\u00e9ly val\u00f3di tabat\u00e1t v\u00e9gez, az h\u00e1nyingert vagy ak\u00e1r \u00e1jul\u00e1st is okozhat.<\/p>\n<p>A Tabata nem aj\u00e1nlott t\u00f6bbek k\u00f6z\u00f6tt a k\u00f6vetkez\u0151 betegs\u00e9gekben szenved\u0151knek: gyenge kond\u00edci\u00f3, magas v\u00e9rnyom\u00e1s, l\u00e9gz\u0151szervi \u00e9s sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, t\u00fals\u00faly vagy elh\u00edz\u00e1s, sz\u00edvbetegs\u00e9gek vagy sz\u00edvhib\u00e1k. Ha nem biztos abban, hogy ez a k\u00e9pz\u00e9si forma megfelel\u0151-e az \u00d6n sz\u00e1m\u00e1ra, forduljon orvos\u00e1hoz.<\/p>\n<h2>Tabata edz\u00e9s: minta edz\u00e9sterv<\/h2>\n<p>A tabat\u00e1val \u00f6sszhangban \u00f6sszpontos\u00edtson a nagy izomcsoportokat megmozgat\u00f3, t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlatokra. A fent eml\u00edtett gyakorlatokon k\u00edv\u00fcl a tabata r\u00e9szek\u00e9nt v\u00e9gezhetsz:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">bokszfut\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">T\u00e1pegys\u00e9gek;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ugr\u00f3k\u00f6telek;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pump\u00e1l\u00e1s k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3kban: k\u00e9zzel a padl\u00f3r\u00f3l, egy k\u00e9zzel, gy\u00e9m\u00e1nt, stb&#8230;;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ugr\u00e1s, hogy fel\u00e1lljon t\u00e9rdel\u00e9sb\u0151l;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sprintek;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ki-be guggol\u00e1s (ugr\u00e1s a guggol\u00e1sban sz\u0171k l\u00e1btart\u00e1sb\u00f3l sz\u00e9les l\u00e1btart\u00e1sba \u00e9s vissza);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ugr\u00e1s guggol\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00f6rd\u00f6gpr\u00e9s (a burpees \u00e9s a s\u00falyz\u00f3s nyom\u00e1sok kombin\u00e1ci\u00f3ja a v\u00e1llakb\u00f3l a visszat\u00e9r\u00e9skor);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">burpee shuttle run.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2022\/08\/SakxQGRjpXtyoCrL6VfKS3JkYf6vzqAfGjRkGgZ-bVrzQGMzy4206icr4a9JrS9ZlMsYqrtq_mevg_ju9aHDAuyMgSc5nWUYMIZUG1C-bTLo4osHf49tiAq7EcwG4RDVf0AT9rdZ9gS8LeyWymdA2FvGudOqhy-nKPYJfUP9mw-qxW8uN.tmp_.png\" alt=\"Egy n\u0151 gym sz\u0151nyegen edz belt\u00e9rben, mellette okostelefon\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">A kezd\u0151knek sz\u00e1nt tabata edz\u00e9seket szem\u00e9lyi edz\u0151 ir\u00e1ny\u00edt\u00e1s\u00e1val kell v\u00e9gezni, aki a gyakorlatokat az \u00d6n kond\u00edci\u00f3j\u00e1hoz igaz\u00edtja, gondoskodik a megfelel\u0151 technika kifejleszt\u00e9s\u00e9r\u0151l \u00e9s az edz\u0151 k\u00e9pess\u00e9geinek megfelel\u0151 temp\u00f3 fenntart\u00e1s\u00e1r\u00f3l. A megfelel\u0151 tabat\u00e1ra egyed\u00fcl is felk\u00e9sz\u00fclhetsz, ha rendszeres kardi\u00f3edz\u00e9ssel kezded. Kezdje olyan gyakorlatokkal, amelyekben m\u00e9rs\u00e9kelt intenzit\u00e1s\u00fa pillanatok \u00e9s pihen\u0151id\u0151k v\u00e1ltakoznak 1:3 ar\u00e1nyban. Ahogy a kond\u00edci\u00f3ja \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9ge javul, n\u00f6velje az edz\u00e9sid\u0151t, \u00e9s r\u00f6vid\u00edtse a pihen\u0151id\u0151t. P\u00e9ld\u00e1ul kombin\u00e1lhat 1 perc fut\u00f3padon kocog\u00e1st 3 perc gyors gyalogl\u00e1ssal, vagy 2 perc k\u00f6zepes ellen\u00e1ll\u00e1s\u00fa ker\u00e9kp\u00e1roz\u00e1st 6 perc egyenletes ped\u00e1loz\u00e1ssal.<\/p>\n<h2>H\u00e1ny kal\u00f3ri\u00e1t \u00e9get\u00fcnk el egy tabata sor\u00e1n?<\/h2>\n<p>A kutat\u00e1sok szerint egy 4 perces tabata k\u00f6r\u00fclbel\u00fcl 60 kcal-val kevesebb, azaz egy perc alatt k\u00f6r\u00fclbel\u00fcl 15 kcal-t \u00e9getsz el. A bemeleg\u00edt\u0151 \u00e9s ny\u00fajt\u00f3 gyakorlatokkal egy\u00fctt 15-18 perc alatt 250-300 kcal-t \u00e9getsz el. A v\u00e9geredm\u00e9ny olyan egy\u00e9ni param\u00e9terekt\u0151l f\u00fcgg, mint a nem, az \u00e9letkor, a magass\u00e1g, a tests\u00faly, az edzetts\u00e9gi szint \u00e9s az edz\u00e9s intenzit\u00e1sa. Ne feledje azt sem, hogy a nagyfok\u00fa \u00e9g\u00e9s az edz\u00e9s ut\u00e1n ak\u00e1r 48 \u00f3r\u00e1n \u00e1t is tart, ami a kutat\u00e1sok szerint lehet\u0151v\u00e9 teszi, hogy 150 \u00e9s ak\u00e1r 450 kcal k\u00f6z\u00f6tt k\u00f6nnyed\u00e9n fogyjon.<\/p>\n<h2>Tabata edz\u00e9shez hasznos felszerel\u00e9sek \u00e9s kieg\u00e9sz\u00edt\u0151k<\/h2>\n<p style=\"text-align: start;\">A Tabata nemcsak a saj\u00e1t tests\u00falyoddal, hanem tov\u00e1bbi eszk\u00f6z\u00f6kkel is v\u00e9gezhet\u0151, mint p\u00e9ld\u00e1ul: s\u00falyz\u00f3, kettlebell, s\u00falyz\u00f3k, csatak\u00f6t\u00e9l, doboz, r\u00fad, medicinlabda (slamball, falilabda vagy ugr\u00f3k\u00f6t\u00e9l). A tabata j\u00f3 m\u00f3dja a kardi\u00f3eszk\u00f6z\u00f6k haszn\u00e1lata, p\u00e9ld\u00e1ul: \u00e1ll\u00f3 ker\u00e9kp\u00e1r, evez\u0151g\u00e9p, l\u00e9gker\u00e9kp\u00e1r (air bike) vagy fut\u00f3pad.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2022\/08\/lQ7Em7uJAeVDeu0yS_H37oyFjMGA10qPUd3lcV3SUbZ2I0RaaveXWDwKGaVndBKx7VZhujrz7BMMVa6M1mD9LmrRedujCIVGOkmPxCLSyt9DwZ9Z4P_EKWDtF_cnvmw9FBXAyaX5SRDxPP4752xn61BcbXhDij8r-JQlITSaMQ-p44gvN.tmp_.png\" alt=\"Egy sportol\u00f3 edz\u0151k\u00f6telekkel edz egy edz\u0151teremben\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">P\u00e9ld\u00e1k a tabata gyakorlatokra felszerel\u00e9ssel:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">h\u00faz\u00f3dzkod\u00e1s a r\u00fadon;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ugr\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">thruster (guggol\u00e1s kettlebell vagy s\u00falyz\u00f3 s\u00falyokkal fej f\u00f6l\u00e9 tolva);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">evez\u00e9s egy evez\u0151g\u00e9pen;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">helyhez k\u00f6t\u00f6tt ker\u00e9kp\u00e1roz\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">l\u00e9gciklikus ker\u00e9kp\u00e1roz\u00e1s;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Box Jump;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">v\u00edzforgat\u00f3 hint\u00e1k;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">k\u00f6r\u00f6ket k\u00f6t\u00e9llel;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">WallBall shot (medicinlabda dob\u00e1sa guggol\u00e1sb\u00f3l p\u00e9ld\u00e1ul egy falra);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sz\u00e1nk\u00f3t tolva.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Ne feledje, hogy a tabata a k\u00edv\u00e1nt eredm\u00e9nyt akkor fogja el\u00e9rni, ha k\u00f6veti az eredeti protokollt ebben az edz\u00e9sform\u00e1ban.<\/p>\n<p>Forr\u00e1sok:<\/p>\n<ol class=\"parent-of-p\" start=\"1\">\n<li>\n<p style=\"text-align: start;\">Tabata I., Nischimura K., Kouzaki M., Hirai Y., Ogita F., Miyachi M., Yamamoto K. A m\u00e9rs\u00e9kelt intenzit\u00e1s\u00fa \u00e1ll\u00f3k\u00e9pess\u00e9gi \u00e9s a nagy intenzit\u00e1s\u00fa intermitt\u00e1l\u00f3 edz\u00e9s hat\u00e1sa az anaerob kapacit\u00e1sra \u00e9s a VO2 max-ra.Medicine &amp; Science in Sports &amp; Exercise28(10), 1327-1330.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"2\">\n<li>\n<p style=\"text-align: start;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/8897392\/<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A Tabata egy 4 perces, nagyon nagy intenzit\u00e1s\u00fa edz\u00e9s, amely jav\u00edtja az aerob \u00e9s anaerob kapacit\u00e1st. Az edz\u00e9s ut\u00e1n ak\u00e1r 48 \u00f3r\u00e1val is felgyors\u00edtja a kal\u00f3ria\u00e9get\u00e9s \u00fctem\u00e9t, ami az \u00fagynevezett oxig\u00e9nad\u00f3ss\u00e1got okozza. Mi az a Tabata \u00e9s milyen gyakorlatok v\u00e9gezhet\u0151k a Tabata keret\u00e9ben? Mi az a tabata? Mib\u0151l \u00e1ll ez a fajta k\u00e9pz\u00e9s? A Tabata [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":699,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-693","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-edzoterem"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tabata: mi az? Minden a tabata edz\u00e9sr\u0151l: hat\u00e1sok \u00e9s minta edz\u00e9sterv - Sportano.hu Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.hu\/blog\/tabata-mi-az-minden-a-tabata-edzesrol-hatasok-es-minta-edzesterv\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: mi az? Minden a tabata edz\u00e9sr\u0151l: hat\u00e1sok \u00e9s minta edz\u00e9sterv - Sportano.hu Blog\" \/>\n<meta property=\"og:description\" content=\"A Tabata egy 4 perces, nagyon nagy intenzit\u00e1s\u00fa edz\u00e9s, amely jav\u00edtja az aerob \u00e9s anaerob kapacit\u00e1st. Az edz\u00e9s ut\u00e1n ak\u00e1r 48 \u00f3r\u00e1val is felgyors\u00edtja a kal\u00f3ria\u00e9get\u00e9s \u00fctem\u00e9t, ami az \u00fagynevezett oxig\u00e9nad\u00f3ss\u00e1got okozza. Mi az a Tabata \u00e9s milyen gyakorlatok v\u00e9gezhet\u0151k a Tabata keret\u00e9ben? Mi az a tabata? Mib\u0151l \u00e1ll ez a fajta k\u00e9pz\u00e9s? 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