Exercises on the protocol of tobacco

Tabata - this is a high-intensity interval training, and if expressed easier, in a few minutes you will put more strength into the training of tobacco than in a half hour fitness.

Therefore, it is not possible for everyone to engage in tobacco . This system of exercises of tobacco was originally developed for professional athletes - the Japanese team in speed skating. Start classes only when you already have a foundation - if you can easily jog for at least 30 minutes, you can start to engage in tobacco.

Also, the protocol of tobacco has contraindications. These are, first of all, cardiovascular diseases (any, even the most "insignificant") and obesity (your heart simply can not stand to pump blood to too much body weight under such loads). Well, besides this, the standard set is chronic diseases, the recovery period after illnesses, and all the "little things of life" down to the cold.

We do eight exercises according to the protocol of tobacco under the timer with ten second breaks, and 20 seconds of exercises should be at the maximum, maximum level of your possibilities.

First, before the interval training of tobacco, it is necessary to do a warm-up, because the tobacco is a huge burden on the entire body.

The basic program of exercises on the protocol of tobacco

And only then we proceed to the main program:

  1. Legs on the width of the shoulders, arms spread on the sides at shoulder height. On the whistle, we begin to connect the shoulder blades and turn our hands back as far as possible.
  2. We leave the hands in the same initial position, only the palms look down. On the whistle begin to actively raise your hands up and lower down to the original level.
  3. Hands are half-bent, we squeeze the brushes into fists, we begin to take our hands in front of us with a whistle.
  4. Lean forward, arms bent at the elbows, palms facing up, elbows pressed to the ribs, legs bent in the knees. On the whistle, we stretch outward, we unbend our legs and stretch our arms and body up diagonally. Then we again squat and bend down to the PI, and repeat the stretching in the opposite direction. We alternate to both sides.
  5. We take the emphasis on the lap. Raise the bent right leg up, the hip parallel to the floor. At the signal, we begin pulsing movements with a raised leg, reaching up with a heel. We do 20 seconds, rest 10 seconds and repeat 20 seconds on the second leg.
  6. We take an emphasis lying, we stand on the forearm. We raise the leg in the same way as in the previous exercise. On the whistle, unbend the leg and stretch completely upward, then bend, dropping the knee almost to the floor. We do 20 sec, rest 10 sec, 20 sec on the second leg.
  7. We lay down on the back, hands along the body slightly apart on the sides, legs stretch vertically upward, bend the legs so that to connect the heels together and spread the sides of the socks. On the whistle begin to straighten your legs and bend again. The main thing is not to separate the heels.
  8. Legs stretch as in the previous exercise, the heels together, and the socks are maximally stretched up. On the whistle we cross legs - 3 crosses and 1 time we plant legs on the sides. We alternate crosses and rearing of legs.
  9. We repeat exercise 7 again.
  10. We repeat again with exercise 8 but with the socks stretched over.

For an entry level this is enough, but if you evaluate your level of preparation as average, you need to do 2 rounds of training on the protocol of tobacco, that is, to repeat the whole complex twice. If you are a pro in this business - make all 3 circles, as for a really high level of preparation.

We suggest you make a hitch after the exercises on the protocol of tobacco.

  1. We lay down on the back, we press the lower back to the floor, we put the left foot on the right leg knee, while the left knee is turned to the maximum to the side. Hands between the legs, we take hold of the right knee and pull it to ourselves. Then repeat on the second leg.
  2. "Frog" - feet together, we raise the knees on the sides, put the palms on the inside of the thighs.
  3. We gather our legs together, pull our knees to the chest and rise.