Become slimmer in a month, losing only excess fat deposits. Strengthen the muscular corset due to Tabata training. Seems hard or even impossible? Well, we do not think so.
Let us present you the Tabata system. For the strong in spirit. It is a very useful and effective interval training.
Thanks to such indicators, Tabata works well in training. Aimed at achieving a variety of results. It works equally well for burning fat. For improving muscle tone. And for strengthening general health.
The structure of Tabata training
In order to workout was effective, you need to follow these rules:
Tabata training has the following structure. 20 seconds maximum load. 10 seconds rest. Repeat this cycle 8 times. This is one Tabata round. It lasts only 4 minutes. But believe that it will be really crazy 4 minutes!
You should do your best at 100%. If you want to get results from a short training. The load must be short and explosive. In fact, Tabata is a special case of high-intensity interval training (HIIT).
There can be several 4-minute Tabata rounds. Depending on the total duration of your workout. Between the Tabata rounds, you are supposed to rest in 1-2 minutes.
If you engage at the maximum. Then usually 3-4 Tabata rounds are enough for a full load. In this case, the total duration of the training will be about 15-20 minutes.
According to the Tabata training, you can perform many different exercises. Here are the classic choices:
Choose exercises that involve a lot of muscle. Leave for other workouts such exercises. Isolated (one muscle group works). And isometric exercises (you do not move, muscles tense to maintain position).
Tabata exercises for beginners at home
Tabata training can consist of many different exercises. That can be the squats, pushups, turns, jumps, swinging and much more. However, if you are a beginner.
Training Tabata for beginners at home. It should be carried out only after a good warm-up. Which uses the maximum amount of muscle. In no case do not abruptly break off such an intense workout.
At the end of the workout, special training should follow. In the form of simple stretching exercises for working out muscle groups.
SEE ALSO: Fitness workout for women beginners without equipment
We advise you on how Tabata exercises for women, including beginners, must be performed. It is in accordance with the Tabata protocol. Namely, each exercise is performed very fast. In other words, at an explosive pace.
But in the beginning, it is hard to master such a number of approaches. So you can start with 4-5 approaches.
You can also do the exercises one by one. With breaks of 10 seconds. And, after doing all the exercises. Start a new repetition from the beginning. That is, to make repetitions not separately. But a set of exercises.
For the first stages of your Tabata training. Choose 3-4 exercises. As your body becomes stronger. And then, increase their number to 8 exercises.
Exercising complex for beginners
1. Wide leg form squats
Put your legs shoulder-width apart. Slightly spread the toes to your sides. Pulling the pelvis back. And slightly leaning the body forward. Make a squat until the pelvis is parallel with the floor.
To maintain balance. Squats can be complicated by jumping to the top. With a fast pace, jumps will be done with a deep squat.
2. Pushups
When performing this exercise, questions should not arise. However, if at the first stages it is difficult to do correct push-ups. And even at a fast pace. Do push-ups with emphasis, not on toes. But on your knees.
Also, push-ups can be done with an emphasis on elevation. Such as a sofa or fitball.
3. Bending the legs on the press
To perform the exercise, sit on the floor. Stretch your legs in front of you. Then lean the body slightly back. And put a little emphasis on your hands only to maintain balance.
Try to keep your back level. Without bending the lower back. And keeping the body pulled back slightly. Do not put your feet on the floor.
4. Lunges forward
Perform this exercise without alternating legs. In the beginning, work one foot in 7-8 sets. Then the other. Stand straight, legs together. From this position, step as far as possible forward.
The body should be straight to the floor or slightly tilted in front. In the future, the exercise can be complicated. That is, changing legs in a jump.
- Exercise “Scissors”
Lie on the floor. Firmly press the waist to the floor. Lift the legs off the floor. And lift them at a 45-degree angle. Then perform quick crossing with the legs. To promote the exercise.
The hands can be put under the buttocks. Make sure that the waist is tightly pressed to the floor. If it is very hard to keep an angle of 45 degrees. Lift your legs even higher, to a comfortable height. But this is only at the initial stage.
- Push-ups for triceps and buttocks
Sit on a sofa or chair. Place your palms on the edge of the seat. Straighten your legs in front of you. From this position, bending the arms in the elbows. And pulling them back.
- Alternate knee rises to the elbows
Stand up straight. Bend your elbows. And lightly press your arms to your chest. Then alternately lift the right knee to the left elbow and vice versa. Mind that you need to perform the exercise at a fast pace. Thus changing the order of the arms and legs will result in jumping.
- The bridge on the shoulder blades
Lie on the floor. Bend your legs at the knees. And stretch your shoulders a bit narrower. Pull your feet as close as possible to the buttocks. Your knees should be parallel to each other during the exercise.
Pull your arms along the body. Pressing the gluteus muscle. Place off the buttocks and lower back from the floor. And push as high as possible. We keep the shoulder blades and shoulders flat and pressed to the floor.
- A fast run on the spot
That with your hands, help the body curl. Need to work at a very fast pace.
- Running in the strap on hands
Stand in the strap. With an emphasis on the palm of straight hands. Palms should be directly under the shoulder joints. And on the toes. Twist the pelvis on yourself. Fix the back and lower back.
Your body should resemble a straight line. Do not bulge and do not lower the pelvis. This is an error. And it can lead to lumbar injury of the back. From this position.
From the position of the strap at the same time. You will stretch and bring your legs together. And you will get, jumps with mixing and diluting the legs in the strap.
Tabata workouts are suitable for anyone who has training experience.
At least an average level of training. And has no contraindications for health. It is especially useful to regularly perform exercises in Tabata method for such people.
But if you are just starting to train. Do not immediately rush to the Tabata training. It is advised to start them only after 2-3 months of regular cardio and strength training.
Once again we emphasize that Tabata training is not for everyone.
If you decide to start classes on the Tabata system. Make sure that you have no contraindications to health. Tabata workouts are not suitable for such people.
Benefits of Tabata training
1. Excellently burns fat
The Exercise Intensity and Energy Study of Wisconsin University in La Crosse were held. It showed that Tabata causes men and women to spend about 15 kcal per minute. It is a great indicator for those who want to lose weight.
For comparison. 1 minute of quiet running (8 km/h) burns 9 kcal.
So, scientists from the University of Auburn found out the fact. That after 4 minutes of Tabata from squats with jumping. The metabolic rate doubles for at least 30 minutes.
2. Increases aerobic and anaerobic endurance
Izumi Tabata and his team investigated the Effects of moderate-intensity and inter-activity training. On how the training intensity affects athletes. For six weeks, one group of athletes was engaged with medium intensity.
And the second – with high intensity. The first group trained five days a week for an hour. And the fourth group – four days a week for four minutes.
And anaerobic endurance increased by 28%.
The aerobic system works during light loads with low intensity. Such as jogging, walking, quiet cycling. Anaerobic system is activated during short-term heavy loads.
For example, sprint, lifting weights with a small number of repetitions. Or prolonged intensive loads. High-intensity interval training, medium-distance running.
The development of different types of endurance will benefit a lot. It will improve your play in any sport. And will be useful in everyday life. It will be easier for you to climb stairs. To carry heavy things. And perform similar household duties.
3. Spends a minimum of time
Even the busiest person will be able to find some warm-up time. And time for 4-minute Tabata.
You can do the exercising just 4 minutes a day. And get the same or even more benefits than from an hour of cardio training. Isn’t is a perfect time-saving workout?
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