You are dreaming to lose weight, but constantly miss training in the gym,
because you don’t have time? And you can not do at home because
that you do not have simulators? I have a solution for you.
You can burn calories using interval exercises.
Tabata, which can be performed anywhere, anytime, without
accessories, and spend on less
quarter of an hour.
What is Tabata interval training?
Training Tabata or, as they are called differently, the protocol
Tabata, came up with a Japanese professor Izumi Tabata. He oversaw
Olympic athletes and developed for them powerful
high-intensity training, which allowed for a short period
time to increase the pulse rate and work out the main groups
Since the technique has shown excellent results in burning
calories, it was adopted by fitness trainers around the world.
Tabata interval training consists of three stages –
warm-up, main body and hitch. Let us dwell on
the main part – this is the interval training – 20 seconds
work, 10 seconds rest, 20 work, 10 rest—
A training cycle of 30 seconds is repeated 8
The essence of the training is to
time to do as many repetitions of the exercise as possible, that is –
tired, “dry up” the muscles. At first glance it may seem that
20 seconds is too short, but all the exercises are done in a very
fast pace, we can say at the limit of their capabilities.
An exemplary set of exercises on the Tabata system looks like
in the following way:
- Squats. Standing, feet shoulder-width apart, hands can be put behind
head (so harder) or pull forward for balance, in fast
Tempo do squats, pushing the pelvis back.
- Push ups. Take a position with emphasis on your knees or socks and
do push-ups with a large amplitude.
- Twisting. Lie on the floor on your back, bend your legs at the knees and
put it on the floor, put your hands behind your head. From this position
lift the chassis up at a fast pace.
- Lunges with changing legs. Put your right foot in front, your left
from behind, fall into a lunge, then jump up and out of it.
jump legs, swap legs, then lunge with another
- Reverse pushups. Sit on the edge of a sofa, bed or chair,
place hands on either side of the pelvis, fingers pointing forward.
Now tear the buttocks off the support and lower them down, do
reverse pushups, bending and unbending arms in elbows.
- Shoulder “bridge”. Lie on your back, bend your legs at the knees and how
you can put closer to him, his hands lie along the body for support.
Perform rhythmic elevation of the pelvis.
- �”Plank” with an emphasis on the forearm. Take the position as for
push ups with an emphasis on socks, drop down on your forearm. Pull in
belly, your body should form one straight line. Hold up
in this position for 20 seconds.
- Raises the body and legs from the prone position on the stomach. Lie on
stomach, arms stretch forward. Straining the entire back surface of the body,
simultaneously lift the body and straight legs up
way down. Continue for 20 s.
All exercises should be done with the maximum amplitude and in very
fast paced, for one exercise – 20 seconds, then rest 10
seconds and the transition to another exercise. For convenience, you can
use a special clock – timer or stopwatch. Breath
rhythmic, do not delay it. The number of repetitions is not important.
Since such training takes a lot of effort, you should not try
�“Squeeze” Tabata into his strength training is a very big
load for the heart! Занимайтесь интервальными тренировками
separately from other loads, 3-4 times a week. And in the remaining days
choose other types of exercises.
Separately, I want to mention about nutrition before and after exercise.
Тяжелый тренинг, который идет на limit of possibilities, требует
a lot of energy, so you need to eat before class and fill
fluid balance too. But! You need to do this for at least two
an hour before class (before training you can only drink a little) otherwise
you just might get sick. Directly after class is better.
rest for 30-40 minutes, and then you can drink some water or tea and a little
easy to eat later.
Be careful with the liquid, since Tabata is a load on
heart, and after drinking plenty of water before or immediately after exercise, you
increase the burden on this important body. In general, if you want
lose weight then the nutrition needs to be reviewed completely.
Benefits of training Tabata:
- Save time. For the whole lesson, during which you
you will work the whole body, it will take only 15 minutes. Result
Workouts will be noticeable in a month and a half.
- Accelerates metabolism. It is a bad metabolism often
is the cause of excess weight (and they occur due to
improper diet and lack of movement). Tabata helps
solve this problem relatively quickly – during exercise
heart rate increases very much, and muscles
experiencing significant stress, it makes the body faster
Spend calories and fats.
- Increases the ability of the body to absorb oxygen, which
positive effect on the ability of the latter to burn fat.
Contraindications for interval training
There are interval training for Tabata and limitations. Insofar as
this is a high-intensity kind of training, then it will not suit people with
diseases of the heart, joints, beginners in fitness and those with
large excess weight. In general, this kind of training is
heavy enough for the body and traumatic (before training
full “warming up” is simply necessary).
My personal opinion about such training is good, but … for physically
trained people who are not burdened with extra pounds and
diseases. There are other more “humane” ways to become slimmer.
If you like these exercises, it’s best to alternate with others,
then there will be an effect without risk of injury or aggravation