Tabata

■Health
■Sport

by Irina Mikailova - Apr 28, 2017

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Have you been trying unsuccessfully to lose extra pounds for a long time, but nothing works? Do not despair, there is a training system that will definitely help you. This system is called tabata. Only 5 minutes daily is spent on training, and the result is simply amazing.

The benefits of tabata for weight loss

The training system called tabata was developed in Japan. The essence of this system is that the athlete alternately trains and rests intensively for 4 minutes. One round of exercises takes only 30 seconds. 20 of them are spent training at an intense pace and 10 seconds is a rest. This circle must be repeated a total of 8 times. This technique activates the process burning fat for a day. Most muscle groups are involved in every workout. Thus, in just 4 minutes a day you can tidy up your figure.

Tabata gives an increased load to all muscle groups. Therefore, if you are not in good physical shape, then you need to start training of medium difficulty. This will allow your body to get used to exercising. Systematic exercises will bring a lot of positive things:

Activation of the activity of the heart and blood vessels.
Improving muscle tone.
Fast burning of fatty deposits.
Metabolism is activated.
The consumption of proteins by the muscle tissue returns to normal.
The joints are strengthened.

To effect from workouts did not keep you waiting, change the training program more often. For an even load on the body, do a variety of exercises.

For effective training, it is important to follow some guidelines.

It is important to always start exercising with a warm-up. Even if you are training in a group and are late, be sure to warm up. Otherwise it is very easy to get injured.
The essence of training is not to allow the muscles to rest for a long time. Keep your muscles warm at all times.
Within 20 seconds, you repeat one exercise at least 15 times. You can rest no more than 10 seconds. One complex should consist of 8 circles or approaches. You can take a break between complexes, but not more than 1 minute.
Be sure to stretch after your workout, even if you are completely exhausted.

Let's give an example of a small workout on the Tabata protocol:

Full and intense squats for 20 seconds.
The same fast and full kicks for the same 20 seconds.
Sit on the floor with your back to the chair, place your palms on the seat and do reverse push-ups.
Lower your back to the floor and rest your feet on the floor. Place your palms on the back of the head and lift the body intensively.
In the same position, raise your pelvis.
In the same position, raise your legs, head, and shoulders at the same time.
Full and quick push-ups.
Exercise a plank with support on the forearms.

Despite the apparent simplicity of this complex, it puts a very serious burden on the entire body as a whole. Most likely, by the end of the workout, you will be exhausted, and your heart rate will go off scale. But this is precisely the point of training. It is the intensity that allows you to get fast and high results.

Tabata reviews

There are already a lot of women and men who train according to the Tabata protocol. Women notice significant results with a minimal investment of time. On the positive side, these workouts are suitable for home use. No additional required sports equipment or equipment, you don't need a lot of space to train. Of the minuses, women note that at first it is very difficult to endure without good sports training.