{"id":62694,"date":"2026-11-08T07:18:28","date_gmt":"2026-11-08T07:18:28","guid":{"rendered":"https:\/\/www.worldclock.com\/pemasa-selang\/"},"modified":"2026-11-08T07:18:28","modified_gmt":"2026-11-08T07:18:28","slug":"pemasa-selang","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/ms\/pemasa-selang\/","title":{"rendered":"Pemasa Selang (HIIT &#038; Tabata)"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--interval\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/ms\/\">Jam Dunia<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/ms\/alat\/\">Alat Waktu<\/a><\/li><li><span aria-current=\"page\">Pemasa Selang (HIIT &amp; Tabata)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> Alat percuma<\/p><h1 class=\"wc-thero__title\">Pemasa Selang (HIIT &amp; Tabata)<\/h1><p class=\"wc-thero__lead\">Selang kerja dan rehat untuk HIIT, Tabata dan latihan litar \u2013 pusingan, set, bunyi bip dan paparan besar yang mudah dibaca.<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-int\" data-wc-tool=\"interval\"><div class=\"wc-int__display\" data-display><p class=\"wc-int__phase\" data-phase>Sedia<\/p><p class=\"wc-int__v\" data-v>00:20<\/p><p class=\"wc-int__meta\" data-meta><\/p><div class=\"wc-int__bar\"><span data-bar><\/span><\/div><\/div><div class=\"wc-timer__btns\"><button type=\"button\" class=\"wc-btn wc-btn--big\" data-start>\u25b6 Mula<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed Langkau<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba Set semula<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-fs>\u26f6<\/button><\/div><div class=\"wc-chips\" data-presets><button type=\"button\" class=\"wc-chip\" data-preset=\"10,20,10,8,1\">Tabata<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,40,20,10,1\">HIIT 40\/20<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,30,30,10,1\">30\/30<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,60,0,10,1\">EMOM 10<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,45,15,6,3\">Circuit 3\u00d7<\/button><\/div><div class=\"wc-tbar wc-int__set\"><label class=\"wc-field\"><span>Bersedia (s)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>Kerja (s)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>Rehat (s)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>Pusingan<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>Set<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>Rehat antara set (s)<\/span><input type=\"number\" min=\"0\" max=\"600\" value=\"60\" data-setrest><\/label><\/div><p class=\"wc-tnote\" data-total><\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>HIIT, Tabata dan latihan litar<\/h2><p><strong>Tabata<\/strong> ialah 20 saat usaha sepenuh tenaga diikuti 10 saat rehat, diulang 8 kali \u2013 empat minit kesemuanya. <strong>HIIT<\/strong> (latihan selang intensiti tinggi) biasanya menggunakan tempoh kerja lebih panjang seperti 40 saat bekerja dan 20 saat berehat. Dengan <strong>EMOM<\/strong> (every minute on the minute), anda memulakan satu set ulangan pada awal setiap minit dan berehat untuk baki masanya.<\/p><p>Pemasa berbunyi bip pada tiga saat terakhir setiap selang dan menunjukkan kerja dalam warna hijau dan rehat dalam warna biru, jadi anda boleh mengikutinya dari seberang bilik. Gunakan skrin penuh pada telefon atau TV.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>Soalan lazim<\/h2><details><summary>Apakah itu senaman Tabata?<\/summary><p>Tabata ialah satu bentuk latihan selang intensiti tinggi: 8 pusingan 20 saat usaha maksimum dan 10 saat rehat, yang mengambil masa tepat 4 minit.<\/p><\/details><details><summary>Bolehkah saya menggunakan pemasa selang untuk berlari atau tinju?<\/summary><p>Ya. Tetapkan sebarang masa kerja dan rehat \u2013 contohnya pusingan 3 minit dengan rehat 1 minit untuk tinju, atau larian 1 minit dengan 90 saat berjalan.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Lebih banyak alat waktu percuma<\/h2><a href=\"https:\/\/www.worldclock.com\/ms\/alat\/\">Semua alat \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/ms\/jam-dalam-talian\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">Jam Dalam Talian<\/span><span class=\"wc-toolcard__desc\">Jam skrin penuh dengan saat.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/ms\/jam-dunia-saya\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">Jam Dunia Saya<\/span><span class=\"wc-toolcard__desc\">Papan jam pelbagai bandar anda sendiri.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/ms\/jam-penggera\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">Jam Penggera Dalam Talian<\/span><span class=\"wc-toolcard__desc\">Penggera percuma dalam pelayar anda.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/ms\/pemasa-dalam-talian\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">Pemasa Dalam Talian<\/span><span class=\"wc-toolcard__desc\">Pemasa kira detik dengan penggera.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/ms\/jam-randik-dalam-talian\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">Jam Randik Dalam Talian<\/span><span class=\"wc-toolcard__desc\">Jam randik dengan masa pusingan.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/ms\/kira-detik\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">Pemasa Kira Detik<\/span><span class=\"wc-toolcard__desc\">Kira detik ke cuti dan acara anda sendiri.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/ms\/jam-catur\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">Jam Catur<\/span><span class=\"wc-toolcard__desc\">Jam permainan dua pemain.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/ms\/widget-jam\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">Widget Jam untuk Laman Web<\/span><span class=\"wc-toolcard__desc\">Benamkan jam langsung di laman anda.<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-62694","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/ms\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/pages\/62694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/comments?post=62694"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/pages\/62694\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/ms\/wp-json\/wp\/v2\/media?parent=62694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}