Interval training has been very popular lately. The main advantage is the chance to hone your figure at the smallest expense of time and money. Of course, this is tempting, but very few people know with what and when this love for interval training began.
The beginning of interval training in the 90s was laid by Izumi Tabata. As you can guess from his name, he is the creator of the famous system for weight loss - the protocol of tobacco.
Tabata in those years was the coach of the Japanese speed skating team and was looking for a way to bring his fighters into shape in a short time. He found this method - 4 minutes of training, 8 rounds for 20 seconds. This was enough to drive the fat off the skaters after rest, to develop their muscles and increase their endurance before the competition.
Why does the tobacco exercise system work?
Tabata is effective due to hypoxia - lack of oxygen. During the exercise in a short 20 seconds with the maximum speed and application of superhuman efforts, actively engaged in the body needs oxygen. In the quantity in which it is needed, it is not. Therefore, after training, the compensation period begins - the lungs actively absorb the air, and without noticing it, we are in the process of active fat burning.
Oxygenated blood enters every cell of our body and leads to mass reconstruction, which occurs due to the utilization of fat cells.
Tabata affects the speed of the basic metabolism, which means that the body starts to work in a completely different regime - fat burning.
We take 4 exercises, each of which is performed for 20 seconds. After each exercise, we are entitled to 10 seconds of rest. And rounds for each exercise protocol of the tobacco exercises for weight loss, in general, we must have eight. That is, it turns out that 32 approaches, if multiplying 8 rounds by 4 exercises.
Exercises of the protocol of tobacco for weight loss
- Legs on the width of the shoulders - do aerial sit-ups. Legs on the width of the shoulders, knees do not go beyond the socks, squatting the arms forward on the squat and tilt the body. Then, we return back to the IP. You need to work at the maximum rate - in 20 seconds you should get a minimum of 22 sit-ups.
- Add a dumbbell (you can take a pancake instead of a dumbbell) - squat, hold the dumbbell with both hands below, do an explosive lift and pull the dumbbell over your head. At the top, we exhale.
- Börpy - take the emphasis lying down, squeeze out, jump upward, coming off the floor with his feet.
- "Sit ap" - go down to the floor, the waist is pressed, the knees are bent, the arms are stretched over your head, always touch the floor. We do full lifting, touch the hands of socks. When lifting, we round the lower back.
In principle, every exercise for the protocol of tobacco can be worked out separately, as making 32 rounds is really very difficult, even if it does not take more than 20 minutes. Take for a rule every day to do eight approaches to one of the above exercises of the tobacco system for weight loss, for example:
- Monday - air squats;
- Wednesday - squats with weights (dumbbells or pancakes);
- friday-berpi;
- resurrection - "sit ap".
So, in a week you will work out both legs, and hips, and hands, and even press. In total, daily such training on the system of tobacco will take no more than 4 minutes.
If you do the tobacco for at least a day, after two weeks you will notice a significant change in your body, well-being and, of course, weight. And do you not have for this good purpose 4 minutes every two days?