Tabata is one of the best methods of training for those who have excess weight, and whose goal is to improve due to physical exercises. Conveniently, it is possible to deal with Tabatab's diet for weight loss at home. The only thing that is required is free clothes and a spacious room, so that nothing would hamper the movement.
The procedure for training in Tabata for beginners and for experienced athletes is the same - doing exercises should be as intense as possible. The duration of the training does not affect the result. Only less physically strong people can afford to do this training for up to 10-15 minutes. Although there is no sense to train more, only the body fatigue will occur.
Interval training Tabata constitute a training cycle, in which you need to work 8 approaches for 20 seconds, interrupting rest for no more than 10 seconds. At a time when there is an active process of work, you need to ensure that the maximum number of repetitions has been performed.
Warm up
To bring the muscles of your body into tonus, you need to do a little workout. Can not more than five minutes:
- make a small lunge, springy rocking, try to stretch the muscles of the legs. At the same time, keep your back straight;
- slowly do a few sit-ups, try not to tear off the heels from the floor. Knees keep parallel to each other;
- perform simple inclinations forward-backward, right-left.
Exercises in the Tabata system
Many pro Japanese gymnastics say that the exercises that are part of the Tabata complex can involve absolutely any muscle groups. The main thing is to have development, watch the result from training. To do this, after each workout, record the number of repetitions, respectively, with each subsequent you will have the incentive to overcome the previous result.
Below is an example of the Tabata exercise protocol for beginners. They are not many, but they are aimed solely at the result of improving your body. So:
- Squats. Take dumbbells, during the sit-ups raise your hands with dumbbells forward, when you get up, lower your arms along the trunk. The weights of dumbbells are chosen for your strength and endurance.
- We continue to keep the dumbbells. The arms are bent at the elbows and are parallel to the floor. Try to keep the top of the trunk static, but lift your knees one at a time, while trying to touch them with dumbbells.
- Press your palms against each other at the chest level and rotate the body right-to-left.
- Squeezing from the floor. The methods of push-up are varied, so choose the most effective way for you.
- Lay down on your back, raise your legs to form an acute angle, and do an exercise that is simply called "scissors".
- Lie on your stomach, try to lean your feet against the wall. With your hands clasped on the back of the head in the lock, raise the upper part of the trunk.
- This exercise is quite complicated, but quite effective. From the prone position
stand up, a couple of times press, after getting up, jump, slam your hands over your head and lie down again. - Lying on the back, legs bent at the knees. Raising the upper body, try to reach out to the toes with your hands.
To clearly perform the exercises of Tabata, you need a stopwatch or a timer. It will help to control the time spent on rest and on the exercises themselves. If your movements are clear, and the intensity will increase with each workout, then in a couple of weeks you will see the results that will make you continue to engage.