The author of this system of exercises is Dr. Izumi Tabata - former coach of the Japanese speed skating team. The essence of the exercises is very simple - carry out any suitable and appropriate to your needs exercises in the rapid pace of interval training. The main condition is to perform the maximum number of repetitions per unit time.
In this case, we are talking about the benefits of the exercises of the protocol of tobacco for the abdomen - the most painful topic for most women. In tobacco, we use classical exercises for the press , but we perform them under the timer - exercises are carried out practically without rest, in one cycle.
Busy women should be crazy about abdominal exercises, because in just 4 minutes a day (such an amount of time for training can be found daily), you can work out a press before a real muscle burning, which says - you did well.
In the complex of exercises of tobacco for the press, we will perform eight exercises, each of which takes 20 seconds, rest - 10 seconds, as a result, the length of the training will be 4 minutes.
Complex - the protocol of tobacco for the abdomen
- Twisting on the back - we lay down on the back, hands in the lock at the head, legs in the knees are bent, the waist is tightly pressed to the floor, the elbows are looking to the side. On exhalation we tear off the head, scapula, thorax from the floor and stretch upwards. At the inspiration we descend.
- We recline on the floor, we tear off our legs from the floor and on exhalation we start joggling with our feet forward alternately left and right.
- We lay down on the back, arms stretched over the head, legs bent at the knees, feet on the floor. On exhalation we make a full rise of the body with a turn to the side, hands help turn around. At the inspiration we descend into the IP and continue the same on the other side, alternating hands.
- IP - hands under the buttocks, legs stretched forward. On exhalation we tear off our legs from the floor and begin to make crosses at a fast pace.
- "Bicycle" - hands on the back of the head, legs bent. On exhalation we rise by the body and stretch to the body with our legs, we turn the body to the right, we stretch our left knee to the right elbow, make a left turn, drag our right knee to the left elbow.
- IP - lying on the back, arms stretched along the body, legs bent at the knees. On exhalation we stretch our right hand to the right heel, then with our left hand to the left heel. Corps on the floor does not return, we alternate both sides continuously.
- IP - we rest on our half-bent hands on the floor, our legs are bent at the knees, feet on the floor. On exhalation we begin to perform extensor movements - we stretch our legs forward, tearing them off the floor, bending our arms in the elbows, detaching the body from the legs. Then fold - legs bend in the knees, the body stretch to the legs, bending the elbows.
- Hands clamped under the buttocks, lie on the floor, legs stretch forward. On the exhalation, we lift vertically at right angles first the left, then the right leg, and then lower it - first left, then right. Thus, we raise and lower our legs in turn.