Training of tobacco

Tabata is the progenitor of all interval training, you can say, you will now be engaged in the origins of this area of ​​fitness.

The system of tobacco training is good not only because the occupation takes little time, space, and does not require any expenditure. But the fact that you can work out any desired part of the body, because in tobacco there are no canons in relation to exercises - take any exercise you like and do it at an active, limiting pace. This will be called a training on the protocol of tobacco.

In this case, we suggest you take care of your feet. Four minutes a day for lessons of tobacco can make your feet almost perfect for a week or two of constant diligence (constant diligence is considered training at least every other day).

Our training of tobacco takes only 4 minutes. During this time, we will do 4 exercises from the complex of tobacco for two repetitions each, in general - 8 rounds. We are engaged in the following scheme - 20 seconds for exercise, 10 seconds for rest.

Complex for training of tobacco

Round 1 and 2:

1. Running on the spot - we raise our knees high and work actively with our hands up and down. Legs drop on your toe, do not have to beat your heels on the floor.
2. Running in an upright lying position - we take an emphasis lying down and, in fact, continue to run.
3. We jump into the standing position, we make 2 jumps with our knees simultaneously touching both hands.
4. We continue running on the spot with high knees raised.
5. We jump out to the point of lying down and continue to run.
6. We make 2 jumps high up and touch the palms with both knees.

The timer signal sounds - we made the first round.

So, make another round.

Round 3 and 4:

A big leap with widely spaced legs forward and 2 small jumps with gathered legs back. After a big jump on the "landing" do squats.

We repeat one more round.

Round 5 and 6:

1. We take the emphasis lying, then jump with our feet to our hands and jump up.
2. We do "scissors" with our hands and feet - we cross arms and legs, then jumping out, we breed widely. Doing 3 times
3. We jump out to the point of lying down, jump with our feet to our hands and again up.
4. Repeat the scissors - 3 times.
5. Then alternate 2 more times laying and scissors.

We repeat one more round.

Round 7 and 8:

We make a thrust with the right foot forward, we turn on our legs to the side. In the frontal counter we do a deep squat, we return to the right-hand lunge, then we gather our legs together. We repeat, alternating, the right and left legs.

We repeat one more round.