Exercise of Tabate has been used for a long time andsuccessfully. Thanks to these useful activities, you can not only lose 4-8 kilograms of extra 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 Tabata method
The Tabata Protocol is an effective intervaltraining very high intensity. Training should be conducted strictly adhering to a certain pattern: the exercise is performed for 20 seconds, then you need to take a break of 10 seconds. The cycle of exercises is repeated 8 times, which as a result takes only four minutes.
At first glance, it is easy to withstand Tabat's protocol,The exercises last only 4 minutes. But in fact, in this short period of time, you must do your best and at the same time you should not break the technique of the exercise. And in order to lose weight in the system of Tabata, you need to train literally at the limit of their capabilities.
Tabata: exercises for weight loss, contraindications
Many ignore this important point, but at the same timeit is important to remember that not all fit such intense training. Exercises are strictly forbidden to those who have any problems with the cardiovascular system and the heart. Therefore, it is better to check your health at the cardiologist before starting the exercises, because many heart diseases can proceed without pronounced symptoms.
Feature of the Tabata system
Exercise Tabate should be done with maximumThis is the main feature of the protocol. In this training, the effect is achieved not at the expense of the duration of the classes, but due to their quantity and intensity. For each approach, you must have time to do the maximum number of exercises.
Choosing the exercise Tabate, you need to consider,that at its performance it is necessary to involve as much as possible muscles and muscular fibers. Also, remember that the number of repetitions should not exceed ten.
Examples of exercises
For training on the system of Tabata, you canUse the Burpy exercise with push-ups. We accept the standing position and quickly "fall" into a prone position, squeeze out, get up, bounce and at the same time clap your head in the palm of your hand.
The next exercise of Tabate is called "Half Bridgewith a raised leg. " We lay down on the floor, bending our knees, feet rest on the floor, hands along the body. Then we lift the back and buttocks, holding one leg up - we return to the starting position. Then the same action on the second leg. We alternate the raised legs. Remember, that shoulders should be in a motionless state - pressed to a floor.
As soon as you feel the strength to continueclasses after doing the workout, immediately add new cycles. Between the four-minute cycles, do not forget to take a break in one minute. And most importantly, remember that training should be exhausting - otherwise you will not achieve the desired effect.
It is worth noting that the lessons on the system of Tabata are notonly help you reduce your size, but also to pump your muscles. In addition, you will become more hardy and so get used to intense physical exercise that you will miss it.
