Exercise Tabate has been used for a long time and successfully. Thanks to these useful activities, you can not only lose the extra 4-8 kilograms in just one month, but also provide yourself with weight loss in the future and at the same time acquire good habits.
The essence of the Tabat method
Tabata protocol is an effective interval training of very high intensity. Training should be carried out strictly adhering to a certain pattern: the exercise is performed for 20 seconds, then you need to take a break of 10 seconds. The exercise cycle is repeated 8 times, which as a result takes only four minutes.
At first glance, it is easy to withstand the Tabat protocol, exercises last only 4 minutes. But in fact, for this short period of time, you need to give all your best and at the same time you must not violate the technique of the exercise. And in order to lose weight on the Tabata system, you need to train literally at the limit of their capabilities.
Tabata: weight loss exercises, contraindications
Many ignore this important point, but it is important to remember that not all such intense training is suitable. Exercise is strictly forbidden to those who have any problems with the cardiovascular system and heart. Therefore, it is better to check your health with a cardiologist before you start classes, because many heart diseases can occur without pronounced symptoms.
Tabata System Feature
Tabate exercise should be done with maximum effort, this is the main feature of the protocol. In this training, the effect is achieved not due to the duration of classes, but due to their quantity and intensity. For each approach, you should have time to do the maximum number of exercises.
When choosing an exercise Tabate, it must be borne in mind that when it is performed, as many muscles and muscle fibers as possible should be involved. You also need to remember that the number of repetitions should not exceed ten.
Exercise examples
For training on the Tabata system, you can use the exercise “Burpy” with push-ups. We take a standing position and quickly “fall” to the supine position, wring out, get up, bounce and clap hands over your head.
Tabate's next exercise is called the Half-Bridge with Raised Leg. We lie down on the floor, bending the knees, feet rest on the floor, hands along the body. Then we raise the back and buttocks, keeping one leg raised up - we return to the starting position. Then the same actions on the second leg. Alternate raised legs. Remember that the shoulders should be stationary - pressed to the floor.
As soon as you feel the strength to continue training after completing your workout, add new cycles right there. Between four-minute cycles, remember to take a break of one minute. And most importantly, remember that training should be exhausting - otherwise you will not achieve the desired effect.
It is worth noting that classes on the Tabata system will not only help you reduce your size, but also pump up your muscles. In addition, you will become more resilient and so accustomed to intense physical exertion that you will miss it.