Method of tobacco

Tabata does not require special training, but since the training is quite intense, in the presence of cardiovascular diseases, it is better to refuse this method of losing weight.

The method of tobacco is invented for healthy people who do not have the time or desire to attend any special classes in order to acquire a good form. Therefore, exercises on the method of tobacco are performed in the shortest possible time - from 4 to 20 minutes.

Our complex of exercises on the method of tobacco consists of 5 approaches of 4 minutes each. Actually, the exercises themselves in this training will be more by the method of tobacco, and 5 approaches - this is an orientation, so as not to forget that we are developing 5 parts of the body.

The first and second approach in the set of exercises of the protocol of tobacco is to the feet, the third - to the hands, the fourth and fifth - to the press.

Exercises on the method of tobacco

1. Jump rope - 20 seconds of jumps, 10 seconds of rest and so 4 minutes.
2. Downs with squats - we lunge forward with the right foot, then we do a squat to the right with a turn again into the right lunge. We remove the leg in the IP, and then do the same with the left leg and alternate on one side for 20 seconds. Then 10 seconds of rest and everything repeats all 4 minutes.
3. We take dumbbells - hands with dumbbells in front of the chest. We put the blows with both hands forward, and then the same throw of the hand or kick we do. Thus, we move - forward and aside. Repeat for 20 seconds, then rest for 10 seconds and so for 2 minutes.
4. We lean forward, hands are lowered and relaxed, on exhalation we do swings with our hands to the sides, without bending our elbows to the end, we try to close the blades on this movement. We repeat with intervals of 20 seconds - exercise, 10 seconds - rest, 2 minutes.
5. We lay down on the rug, lean on, slightly tear off our legs, the loin is firmly pressed to the floor. We kick the legs forward as we exhale, legs stretch and bend at the knees. We perform 2 minutes - 20 seconds work, 10 seconds rest.
6. "Bike" - work with your feet, as in the previous exercise, just add the twisting of the press with your hands behind your head, and a full turn of the body. We make 4 sets of 20 seconds with 10 seconds of respite.
7. We take the emphasis lying, and from this position we strike blows forward and upwards with hands alternately. We do only one circle for 20 seconds, then rest for 10 seconds.
8. "Rock-climber" - we keep the positions of the body as in the previous exercise, but we work with our legs - we draw a triangle with each foot, first we lower the leg from the side, then in the center, exactly under ourselves, and lower it back to the FE. We alternate legs, we make one circle.
9. We lay down on the belly, arms bend at the elbows and do lifts by the body on exhalation. We make 1 circle.
10. We take the emphasis lying on the forearms, gradually go out into the classic lying posture - we put the palm of the left hand on the floor, then the right one, we lower ourselves to the floor with the forearm of the left hand, then the right one and until the end of the 20-second circle.
11. We take an emphasis lying, on exhalation, we strike a hand in front of us at the shoulder level - 1 circle.
12. Repeat the exercise "Climber".
13. We repeat exercise 9.
14. We repeat exercise 10.