Tabata or how to find time for sports

Keep yourself in shape, find time for sports Strength exercises at home for weight loss: these are the mantras of a modern woman. But balancing between career, family and household chores, there is sorely not enough time for ourselves. So it turns out that for years we have been tormented with remorse about a couple of extra pounds, but we still do not find time to finally get rid of them and crawl into our favorite jeans. Intensive interval training called tabata will help to solve this problem.

The tabata training plan is obliged to the name of its author, Dr. Izumi Tabata. It was he who was part of a group of Japanese researchers at the Tokyo National Institute of Fitness and Sports, which in 1996 proved the effectiveness of intensive interval training. What is the uniqueness of the tabat?

Many modern women will be interested in the fact that training on the tabata plan lasts only 4 minutes! And at the same time, according to the author, it is more effective than classical watch fitness. In just 6 weeks of regular training, tabata will bring the first noticeable results: the muscles will gain relief, endurance will develop, part of the body fat will go away, and the heart will become more trained. At the same time, the only special device that will be needed to practice Tabata is a stopwatch. You can do it anywhere: at home, in the stadium, in nature, on the beach, etc.

The initial level of physical fitness does not matter. Even if you are new to sports, you can choose simpler exercises.

In 4 minutes at the fastest pace, you have to complete 8 exercises. Thanks to the stopwatch, you do not need to count the repetitions of each exercise. The first exercise takes 20 seconds, followed by a 10 second respite. It is followed by another 20 seconds of intensive execution of the second exercise, followed by another 10-second pause. And so on. After completing all 8 exercises, you can complete the stretching workout.

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As for the 10-second pause, it is necessary to fill it with rest, and not with conversations, drinking water or other activities that will distract you for longer than 10 seconds. The essence of Tabat is precisely in intensive training. Muscles should work at full strength, breaks should be only for rest. Otherwise, the whole meaning of Tabata is lost.

Here is an example of 8 exercises for practicing Tabata. They are quite suitable even for beginners.

Exercise 1

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During the first 20 seconds, perform quick, deep enough (thighs parallel to the floor) squats. Rest for 10 seconds.

Exercise 2

Over the next 20 seconds, do deep enough (until the thigh parallel to the floor) lunges, alternately on each leg. Rest for 10 seconds.

Exercise 3

Sit on the floor with your back to a chair or sofa, put your hands back and take the Methenolone enanthate Injectable Steroids - Bodybuilding - Steroids - USA palm on the seat. From this position, do back push-ups for 20 seconds. Rest for 10 seconds.

Exercise 4

Within 20 seconds from a prone position, knees bent, feet on the floor, hands behind your head, perform quick lifting of the body with the shoulder blades off the floor. Rest for 10 seconds.

Exercise 5

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Within 20 seconds from a prone position, knees bent, feet on the floor, arms along the body, perform quick lifting of the buttocks and back How To Jump Start Your Workouts with Halotestin cycle. Rest for 10 seconds.

Exercise 6

Within 20 seconds, simultaneously tear off the head, shoulders and legs from the floor, then return to the starting position. Rest for 10 seconds.

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Exercise 7

Within 20 seconds, perform quick, deep enough (to an acute angle at the elbow) push-ups from the floor. Rest for 10 seconds.

Exercise 8

Within 20 seconds, take the position of "emphasis on the forearms." Keep your belly drawn in.

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Do not be surprised if, by the end of the fourth minute, your heart will pound like mad. Tabata is indeed a very intense workout, and this is her main secret to effectiveness. Over time, it is necessary to increase the number of approaches in Tabat classes up to 3-5 times. Those. A full-fledged workout of a tabata takes only 20 minutes. To achieve results as quickly as possible, such exercises are ideally supplemented by running, cycling, or at least walking. And, of course, a balanced diet will contribute to the burning of fat, without which Tabata itself will be ineffective.

Tabata is not a daily workout. To achieve noticeable results, it is quite enough to do it 3-4 times a week. In fairness, it should be noted that Tabata, because of its high intensity, is contraindicated in people with deviations in the work of the cardiovascular system. In any case, with a predisposition to such diseases, before you start practicing tabata, you should definitely consult your doctor.

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