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TABAT TRAINING

Very fast and prohibitively intense

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Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

Everyone wants to have a beautiful slim figure, but not everyone has time to work on it and money to pay for the gym. Well, lets be honest - you can find money and time, but the real deficit is willpower and motivation.

For those who have no time, its expensive and lazy, but still want to be in shape, there is an excellent way out - training on the Tabata system: at home, without special equipment and only 4 minutes! Don't you have four minutes to go to sports?

Be cool like a Japanese skater

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Invented the Tabata system ... Dr. Izumi Tabata! Together with colleagues from the National Institute of Fitness and Sports in Tokyo, he developed a training system for the Japanese national speed skating team. Experimenting on live athletes, the doctor found that ultra-short and ultra-intense interval training is much more effective than any other. According to his research, the results of which were published 20 years ago in the journal Medicine and Science in Sports & Exercise , 4 minutes of training according to the special protocol of Dr. Tabat had a greater impact than an hour of endurance training!

But it was about well-trained athletes who were already tortured by training to the limit of their capabilities. And when it turned out. That this very limit with the help of the new protocol can easily be pushed aside another 30 percent ... is tempting, right? But for us, the main thing is to build. So, although the formal calculation claims that prolonged cardio workout burned twice as many calories as Tabata, measurements of subcutaneous fat showed that the control group, training in shorter high-intensity tabata intervals, lost significantly (9 times!) More fat. At the same time, muscle mass has not gone anywhere - miracles, and more!

4 main minutes of the day

So what does Tabata training look like? Everything is very simple! You do a simple exercise for 20 seconds with the highest possible efficiency and amplitude. Then What testosterone is better for gaining muscle mass in bodybuilding rest for 10 seconds - just relax, do not drink water, do not answer calls, do not watch TV. You can count to 10. Again, 20 seconds of work and another 10 seconds of rest - and so eight times. As you can see, it really only takes 4 minutes! But another half hour after such bullying, your body will spend calories in an accelerated mode, which explains effective weight loss.

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  • The easiest option for beginners is to complete 8 different exercises in four minutes.
  • If you feel strength, stop at four or two exercises, spending two or four approaches for each.
  • Finally, the most difficult (and effective) exercise is considered to consist of one type of exercise.

  • You can spend only 4 minutes 3-4 times a week - this is enough to maintain good shape.
  • If you want to intensify the load - perform a set of exercises two to three times a day, when you can cut a free minute.
  • Finally, for those who are already in great shape, but want abdominal cubes, biceps, triceps and other fitness beauty, it is recommended to perform 4 four-minute workouts in a row, the rest period between Testosterone solo course - for those who want to be stronger four-minute periods is 1 minute. Total - 20 minutes. Less simply does not happen!

What exercises are used in training Tabata

As you already understood, the Tabata system is, rather, a way to distribute the intensity of loads than a specific training program. So you can choose any simple exercises that are aimed at working out the muscle group you need. Usually for Tabata they use all kinds of jumps, squats, lunges, twists and their combinations.

Sample program of 8 exercises of the Tabata cycle for beginners

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Running with your knees high. The hips and body should form an angle of 90 degrees or less.

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

Jumping: legs wider than shoulders - legs together. At the same time as breeding the legs, do cotton with your hands above your head.

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

Squats Do not fall through the pelvis below the level of the knees, the legs should bend to a right angle.

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

Push ups. Any suitable, we talked about them in more detailhere >>>>

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

Lateral Nandrolone decanoate Injectable Steroids - Bodybuilding - Steroids - USA twisting - a bicycle. Starting position - lying on your back, hands behind your head. Raise your legs above the floor by 30 degrees, then, without lifting your lower back from the floor, alternately pull the bent legs to the chest, trying to touch the elbow of the opposite knee.

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Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

"Climber". Stand on the bar: straight arms under the shoulders, legs rest on socks. Pull your legs to the opposite shoulder one at a time.

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

"Russian" twisting. Sit on the floor, legs slightly bent at the knees. Raise your legs slightly above the floor, deflect your back to an angle of 45 degrees, arms in front of you, locked in a lock. Turn the case left and right, "finishing" with your hands.

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Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

"Woodcutter". Starting position - standing. Legs shoulder-width apart, straight arms above head, locked in lock. Squatting, do a sharp swing of the arms between the legs.

Workout Tabata. How to lose weight quickly on the Tabata system. What is the essence of Tabat lessons, what does Tabat timer look like, what exercises can be done in Tabat.

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All exercises can be performed with weights, can be replaced by more complex ones (for example, the famous burpies - a combination of push-ups and jumps). There are infinitely many variations!

Tabata: for everyone, but not for everyone

The Tabata system was originally designed for professional athletes (who are not very sorry). And although its quite difficult to hurt yourself with such a training, you can still do the exercises with the maximum intensity for you personally, and not like a Japanese skater, but its still possible. Especially if you have a history of cardiovascular disease! Anyway, if you spent the last couple of years on the couch, then consult your doctor before taking up Tabata. In such a matter, it is better to show excessive vigilance than to suddenly shake loved ones not with a slim figure, but with a hypertensive crisis.

Indeed, despite the ridiculous time costs, Tabata is a very serious physical activity. So please, without fanaticism!

Choose your type of training and good, spring is coming!

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Tabata system, your legs, angle degrees, Japanese skater, legs slightly, locked lock