Slimming slimming is the new trend in training that the Japanese doctor came up with about 20 years ago. Such an occupation implies performing for a certain period of time exercises with high intensity, a small break and a repeated complex. Japanese scientists conducted research that showed incredible results. It turns out that fat burning in people who train on this system, occurs 9 times faster, in comparison with conventional training.
The essence of the system of Tabata is that a person is engaged in certain rounds, which last exactly 4 minutes. At this time there are 8 approaches for 20 seconds. on exercises and 10 seconds. to rest. You can perform up to 8 such rounds daily. Many are attracted by the fact that in such a short period of time you can not only get rid of excess weight, but also pump up muscles. It is necessary to train no more than 3 times a week, so that the muscles can recover.
Pros of the protocol of Slimming Tabat
These trainings have become popular due to a large number of advantages:
- do not need to spend a lot of time in class;
- the first good results can be seen after a month of regular training;
- Tabata does not require special equipment and a large area;
- you can do it yourself without the help of a coach;
- suitable for both women and men of any age.
Basics of training
The Japanese system for weight loss tabata protocol is attractive in that you can choose exercises for yourself. To achieve maximum effect, you must choose those options that involve the greatest number of muscles. For example, push-ups, squats, high jumps, back push-ups, press, kicks, slopes with weight, etc. Give your preference to exercises that are aimed at correcting the most problematic areas of the body. To test the correctness of the choice, conduct the experiment. If for 20 seconds. you could do 8 or more repetitions, then the exercise is suitable for the Tabata system.
The method of slimming Tabata means a little preliminary preparation. You need to take a towel to wipe off and a bottle of water to be able to quench your thirst during breaks. In addition, you must necessarily have a timer that will help you control the time and not take your breath away on the account. You can download a video timer and enable it on your computer or phone. You can also download music signals for 20 seconds and 10 seconds.
Charging Tabata for weight loss should begin with a warm-up, for which you can choose any exercise: swinging your hands, feet, circular head movements, squats, slopes, etc. The first time it is recommended to train in a quiet rhythm to get used to and feel the action of the technique on the body. The lesson should follow the following pattern:
- 20 seconds you need to deal with maximum intensity;
- 10 seconds take a break, but no more, since the muscles should not cool down;
- further another exercise 20 sec, break, etc .;
- do everything for 4 minutes, then make a minute break, and proceed to a new circle.
Contraindications
The method of slimming Tabata, despite the huge number of benefits, still has several disadvantages:
- If you have never been involved in sports, then you can not start intensive training immediately. Start with the fact that during the month, perform daily exercises on a daily basis.
- If you have problems with the heart and vestibular apparatus, always consult a doctor before starting the training.
- If you have serious heart problems