Protocol on gloves and nerd. Tabata exercises for weight loss and health promotion: learning to select effective complexes

healthy image life involves constant communication with your body in order to improve physical condition. For those who, with the help of sports, are trying to get rid of various shortcomings and diseases, it is useful to familiarize themselves with the history of the emergence and basics of the Tabata protocol - a complex exercise to burn excess fat and fight excess weight.

The History of the Tabata Protocol

There are hundreds of different methods of weight control designed to form a beautiful and harmonious human body. One of the most effective developments in the field of physiology and building fitness training is the Tabata protocol. The history of the technique began in the mid-nineties of the last century. japanese doctor, former coach famous team Japanese sprint speed skater Izumi Tabata has published two articles on sports medicine. Translated into Russian, they were called something like this: "The effect of intermittent moderate-intensity exercise on anaerobic capacity and VO2" and "The metabolic profile of intense intermittent exercise."

The essence of the technique is interval physical activity for a minimum time, alternating with the same short periods of rest. The system can be combined with intensive sports activities aerobic nature (running, rowing) and weight-bearing exercises. Increase muscle mass significantly increases its ratio with body fat. The higher the quantity muscle tissue, the more fat is excreted from the body per unit of time.

Important! Classes according to the protocol should be started only after receiving the recommendation of a doctor. In this case, doing fitness, you can achieve the main goal - removing excess fat from the body and reducing weight.

Advantages of the Tabata protocol compared to other fitness systems

The method of interval training allows you to significantly increase both the aerobic capacity of the human body and anaerobic endurance. Studies conducted by a scientific team have shown that six weeks of protocol training (five days per week) leads to a 14% increase in aerobic endurance of the body. Anaerobic power increases by 28%. Thus, after the complex intense training the amount of energy received by the body with a lack of oxygen in the blood increases sharply.

Training carried out according to the Tabata protocol significantly increases the overall endurance threshold of the body. When exercising for weight loss, the metabolic rate increases. This allows you to significantly increase the rate of burning body fat. Studies have shown that the metabolic rate of those involved in this system increases by about 12–15 times in relation to standard indicators. A person is exposed to stress during exercise. Gradually getting used to the intensity of exercise, the body begins to work on burning fat around the clock.

To create a protocol without the use of additional weights, designed for 20 minutes, a team of researchers led by Talisa Ember was assembled. The program included, among others:

• push ups;
• scissor squats;
• box jumps;
• burpee (cycle of movements from different positions);
• jumping rope;
• overhead jumping.

For the experiment, 16 men and women aged 20 to 47 were selected. The level of fitness of the subjects was quite high. Before the start of the experiment, a comprehensive test was carried out on a treadmill. Each had a maximum heart rate and VO2max level. The perceived load index on the Borg scale (6–20 units) was measured before and after training. Taking into account all the data, an individual set of exercises was selected for each. After a 5-minute warm-up, the subjects conducted four-round sessions according to the scheme:

• work - 20 sec., rest - 8 sec. (8 repetitions);
• rest between repetitions - 1 minute;
• a hitch - 10 minutes.

Medical indicators during classes according to the Tabata protocol

Index	Category	Tabata Workout #1 (mean ± SD)	Tabata Workout #2 (mean ± SD)
Heart rate, (bpm):	Women	161 ± 10.3 151 ± 13.7	158 ± 13.5 155 ± 15.2
% of maximum heart rate:	Women	88 ± 5.7 84 ± 4.7	86 ± 7.4 87 ± 7.6
VO2 max, (ml/kg/min.):	Women	33.7 ± 5.28 35.4 ± 6.39	31.5 ± 6.35 38.7 ± 7.19
% VO2 max:	Women	81 ± 11.4 67 ± 8.6	76 ± 15 73 ± 12.1
Kcal/min.:	Women	12.0 ± 2.23 16.5 ± 2.65	11.3 ± 2.68 18.1 ± 3.41
Training IVN:	Women	15.1 ± 0.99 15.6 ± 1.41	14.5 ± 1.41 15.7 ± 1.49
lactate changes:	Women	11.1 ± 2.64 11.3 ± 1.69	11.0 ± 3.12 13.3 ± 1.50

In the working phase, the subjects were required to perform the exercises with maximum intensity. Total time training - 20 minutes. Number of sessions - 2. The results of the subjects were much more productive than when using other fitness systems. The time spent on achieving the result (losing weight by a certain amount of kg) turned out to be much less in the Tabata protocol. Here is how the authors of the methodology assessed the results of the pioneers: “Four minutes of hard and very intense training squeezed everything out of the subjects. physical forces. They didn't look like people. But when six weeks of systematic training had passed, they were extremely surprised by the results achieved.

Contraindications for classes

Risk group for high-intensity interval physical activities includes those who suffer from various chronic respiratory and cardiovascular diseases.

Since the classes are very intense, you should not start them for the first few days after suffering respiratory diseases. Before starting a workout, you need to make sure that the body is fully prepared for intense interval loads.

An experienced instructor very quickly determines whether it is possible or not to start exercising. If a person has never run a distance of more than 3 kilometers, his body is poorly adapted to intense loads. In this case, you should significantly extend the initial phase, performing the lightest exercises with low intensity. Classes are contraindicated for people suffering from obesity, hypertension, vascular diseases.

Exercises for beginners and instruction

The classes that will be conducted according to the Tabata protocol are quite suitable for beginners. But the severity of physical activity should be minimal. For this, no more than six of the simplest movements are selected. It is possible to increase the intensity of loads only when the technique of performing exercises for beginners is fully mastered by them. This is necessary in order to minimize the risk of injury as the pace increases.

If a decision is made to start classes according to this method, care must be taken to follow the diet. For what? The secret is very simple. Intense exercise significantly increases appetite. If you do not compensate for the influence of absorbed proteins, fats and carbohydrates, the result of using the protocol will be zero. This is especially true for female athletes. It's no secret that for women, the beginning of mastering the training system is associated with a desire to quickly lose weight. When all medical requirements are met, you can proceed.

There is a classic set of exercises, a set of which is given for those who are just starting intensive protocol sessions:

1. Push ups. Classic exercise, during which, from the prone position, the arms are straightened and bent completely. The body is in the upper phase - on straight arms, in the lower phase - in contact with the floor.
2. Burpee. Training of all muscle groups in standing, sitting and lying positions.
3. Jumping with great intensity. Performed from an emphasis while sitting with a jump to the maximum height.
4. Jumping from a semi-squat. Performed to the side.
5. "Dead beetle". From the prone position, the arms are pulled up, the legs are bent at the knees with fixation for a few seconds.
6. Push-ups with alternate release of arms and legs from loads.

Training Options

Many methods have been developed for interval training. All of them are reduced to various cyclic loads. The most common cycles are without repetitions and with repetitions. Let's take a quick look at three popular cycles of physical activity.

Tabata in a row

Tabata exercises can be performed in different sequences. The simplest option is to perform one after the other in compliance with the interval time intervals:

• loads - 10–20 seconds;

Such a complex is called "Tabata in a row." For beginners, the number of exercises in one cycle should be no more than six. For those whose body is well adapted to large physical activity, optimal amount- up to 12 in one cycle.

Circular Tabata

The "circular" complex is performed with multiple repetitions. The easiest option is 4 exercises for 10-20 seconds. The rest interval between loads is 10 seconds. The number of repetitions of the cycle is 4. As the body gets used to the loads, the number of movements in the cycle and the number of circles can be increased. You can complicate the complex, focusing on the goal: improving general condition body, weight loss or effects on certain muscle groups.

Every woman dreams of being in good physical shape. This implies, first of all, the desire to remove excess fat from the hips, buttocks, abdomen ... And no one wants to spend too much time on this or torture themselves with exhausting diets. As an option, there are exercises for this tabata that help to achieve the cherished goal, while spending only a few minutes on training. You can do this at home, which is especially convenient.

Tabata exercises for weight loss for beginners: what is the essence

The Tabata system (also called the Tabata protocol) is very popular and widespread today. Its noteworthy is that the training lasts only 4 minutes, from which it is clear that the intensity of this simply rolls over.

The creator and godfather of the mentioned system is Japanese, Dr. Izumi Tabata. He, along with a team of researchers who work at the Tokyo National Institute of Fitness and Sports, developed one.

Studies have shown that it is precisely such training that brings where top scores compared to the most ordinary, that is, traditional aerobic work, which people have been following for decades.

Due to the increase in intensity, it does not take much time to train, and the correct execution of exercises according to this system is similar to a forty-five-minute cardio workout.

Complex for beginners: start simple

Tabata workouts themselves contain a great variety of all kinds of exercises. Examples:

• Various squats.
• Tilts.
• Mahi.
• Lunges.
• Push-ups, etc.

However, not everyone is well prepared for such exercises, therefore, beginners need to go from the simplest - to perform the most elementary exercises, where there is no complex technique and no super coordination is needed.

A beginner should not forget that the exercises should be such that they can be performed at a fairly high pace.

Training should begin with a thorough warm-up, which prepares as many muscles as possible for work.

For the first case, you need to choose 3-4 exercises, but when the body is more or less involved in the work, their number should be gradually increased to eight.
So, a complex for beginners, which is suitable for both women and men.

1. Squats. Feet should be placed shoulder-width apart, toes slightly to the sides. The athlete's body is slightly tilted forward, the pelvis is slightly pulled back. The squat is carried out until the hips are parallel to the floor. Upon returning to the initial phase of the exercise, the knees do not need to be fully extended - the muscles should be all 20 seconds. tense. To make it more difficult, you can jump up - you get a combination of jumps with a squat.
2. Pumping the press by bending the legs. Sitting on the floor, legs should be stretched forward, and the body should be slightly tilted back. The emphasis is on the hands in order to achieve the necessary balance. Having torn off the legs from the floor surface, you need to transfer the center of gravity, which should fall on the coccyx. Legs remain on weight. You need to pull your knees as close to chest. Then return to initial position.
3. Leaps forward. Up to eight approaches are done on each leg without alternation. From a standing position, legs together, the maximum forward lunge is made, the knee is bent at 90 degrees. The other (back) leg, bent in the same way, should almost touch the floor - it focuses on the fingers, and not on the full foot. The back is straight, the body can be tilted slightly forward.
4. "Scissors". You need to lie on the floor, pressing your lower back tightly to the floor. Having lifted the legs from the floor surface, raise them, observing an angle of 45 degrees, and then perform accelerated crossing of the legs. In this case, the hands can be held under the buttocks. At first, you can keep a smaller angle if the given one is too difficult to keep.
5. Push ups. Triceps and glutes are involved. Sitting with your back to a bench or other support, your palms are resting on the edge of the bench, and your legs are stretched forward. Hand push-ups are performed with maximum amplitude. If it is difficult, then the amplitude at first can be reduced. In the upper phase of the exercise, the pelvis rises as high as possible, and the buttocks are clamped.
6. Lifting the knees towards the elbows. You need to bend your arms in a standing position elbow joints, press them (slightly) to the chest. Then, the right knee is raised towards the left elbow, then the left to the right (alternately). The pace is fast, the exercise is performed in jumps.
7. Bridge, standing on the shoulder blades. Lie on the floor, while your legs are slightly wider than your shoulders and bend at the knees. The feet are pulled as close to the buttocks as possible, while the knees are parallel. The arms are extended along the body. Straining the buttocks, you need to tear them off the floor surface and raise them as high as possible. The shoulder blades, shoulders are straightened and tightly pressed to the floor surface.
8. Run in place. Standing straight, the legs should be slightly bent at the knees, while the arms should be bent at the elbows. The body is slightly forward. This is followed by a quick run without a high rise of the knees - you need to mince your feet. The hands help to twist the body.
9. Running in plank position. So, the bar, but with an emphasis on the full surface of the palms and socks. In this case, the arms are straight. The whole body is a strictly straight line. As for the pelvis, it should not sag or protrude - this is fraught with injury. Followed by alternate bending legs in the knee joints, which are pulled as close to the chest as possible.

This is an indicative tabata set of exercises in 4 minutes for both men and women.

There are a considerable number of exercises applicable to the Tabata technique - simple or very light. Beginners are recommended, of course, the latter. Move on to complicated exercises only when the muscles adapt to this load and become stronger. In addition, a person will become more resilient.

Tabata protocol: the effectiveness of exercises for weight loss and the principle of action

Principle of the Tabata protocol:

• "Sprint Phase" - lasts 20 seconds.
• "Rest phase" - 10 sec.

Sets are done from seven to eight approaches.

So, the whole secret of the system is in the high intensity of the interval approach, as well as in performing absolutely any exercise in twenty seconds, while the rest after them is twenty seconds.

Between seven to eight approaches - one minute to rest.

All exercises must be done at the highest possible speed for the person involved.

With each approach, the number of repetitions increases.

The effect of them is manifested after each workout. Result:

1. Improves metabolism.
2. The person continues to lose weight even in the next 3-4 days, even without exercise.

Tabata conducted his first experiments on students. What came out of this amazed not only the test participants, but also himself. For some 4 minutes of the most severe training, young people were, figuratively speaking, physically destroyed. However, after six weeks of such training, everyone was simply amazed and extremely pleased with the results.

Sometimes this system is called prison training. Causes:

• The exhaustion of these workouts.
• The complete absence of simulators or any devices for these activities.

People rightly argue that in order to achieve the task, only the following is needed:

1. 2 m2 of free space.
2. Iron will.

The main secret of weight loss

The Tabata protocol contains exercises for weight loss:

• Belly.
• Hips.
• Buttocks and other problem areas.

The main secret lies in the breathing of a training person, however, this is important in any sport. For comparison:

1. A bodybuilder, for example, holds his breath before the heaviest phase of the exercise. The source of the necessary energy is sugar, which is present in the blood.
2. In the tabata complex, the following happens - you cannot hold your breath here, because there will not be enough strength to complete the complex. Frequent breathing in this case enriches the body with oxygen and this leads to the oxidation of fat (subcutaneous).

In the second case, the energy that burns subcutaneous fat and drives the strength of the athlete's muscles. At the same time, blood enriched with oxygen accelerates metabolism by about 15 times. So the person loses weight.

As already mentioned, even a few days after the training, the muscles are still actively working, I am recovering. This is what prolongs accelerated exchange substances, and the body continues to burn subcutaneous fat- He continues to lose weight.

A prerequisite for successful training is the maximum calculation in training - a person must be very tired, just be, as many athletes say, “killed”.

Regular exercise is extremely important. The body, getting used to the process constantly accelerated metabolism, thus reaching the base level.

Tabata exercises for weight loss for beginners: the importance of video lessons

Articles - articles, and video materials will help even more, since the material seen in the video, and even accompanied by the necessary explanations, gives the most obvious example of the correctness of the training.

You can and should download these materials for viewing - this is evidenced by numerous reviews (especially women write a lot) of people on the forums. This is how the Tabata method is assimilated as quickly and correctly as possible.

Avoiding the wrong technique for performing the exercises shown is a big deal.

In addition, seeing the athletic, “lean” bodies of instructors who have beautiful, dry muscles and strong abs, a person receives a kind of doping for enhanced training - an incentive is a great thing.

Tabata exercises: pros and cons

Any system has its pros and cons.

Clear Benefits

• Intensive exercises according to this technique at least 3-4 times a week give results in six weeks - the volume of fat is noticeably reduced. Increasing endurance over time, you can achieve impressive results in losing weight and strengthening the muscles of the whole body. The relief will also appear.
• Almost anyone can start classes without any problems - just an untrained person chooses simpler exercises to master the correct technique.
• The ability to practice at home in a small area without any special equipment.

All 4 minutes of training can be carved out for yourself by any person, no matter how busy he is.

There are also some disadvantages

1. Many fitness trainers agree in one opinion - tabata exercises are quite traumatic and should be performed by almost gymnastics experts and those who are already familiar with such exercises and the technique of their implementation. This statement is highly debatable.
2. Fitness experts also believe that such activities are fraught with overtraining and stress for the whole body.
3. Strict control over proper nutrition is necessary - appetite grows from training tabata.

As you can see, the so-called "cons", for the most part, are doubtful. After all, even an experienced athlete once started somewhere.

Contraindications to exercise

Of course, there are contraindications. Here they are:

• Diseases of the cardiovascular system.
• Diseases of the musculoskeletal system.
• Pregnancy.
• Flu.
• SARS.
• Weakness.
• Bad feeling.

In addition, breastfeeding mothers should not train like this.

Conclusion

Given the negative opinions of fitness experts, appropriate conclusions can be drawn. First, it is very possible that they see the tabata technique as a potential competitor. Secondly, it is not necessary, as they say, "to take right off the bat" and everything is good in moderation. Thirdly, studying the methodology using simple exercises, in a short time you can master it without harm to the body; fourthly, any sport is stressful for the body. So, after weighing all the pros and cons, you need to come to the right decision.

Izumi Tabata - this is a legendary name in the world of crossfit, after which the corresponding pro-to-count is named, which will be discussed in today's article. But before joining the practice of using the tabata protocol, you should understand its theoretical base, because, like many other systems, the tabata protocol ba-ta "was is-ko-ver-kan prak-ti-ka-mi beyond recognition. These are not empty words! Try to find it in inter-ter-no-those or ask crossfitters about this system, and practically no one will tell you what this system involves a load of 70% of the IPC (max-si-mal-no-go sweat-re-re-le-tion of oxygen). But the studies of Dr. Izu-mi Ta-ba-you and his team would have been directed precisely to studying the effect of nag-ruz-ki in 70% of the IPC on the or-ga-nism.

Izumi Tabata published his research in two papers: "Effects of moderate-intensity en-du-ran-ce and high-intensity intermittent training on anaerobic capacity and VO2max" and "Me-ta-bo-lic pro-file of high intensity intermittent exercises "In 1996 and 1997, co-ot-vest-ve-no. These works are freely available on the Internet, and you can find them on your own to make sure that the above statements are fair. ny. So what's up-ka-hall Izu-mi Ta-ba-ta? And he proved that interval training in the work mode 70% of the IPC is capable of adding weight to one-time growth of aerobic and anaerobic endurance . This implies conclusion that, in addition to increasing the energy-expenditure during training, the athlete will increase-li-chi-va-et and the number of mi-to-chond-riy capable of oxidizing fats, thereby, "ras-kru-chi-vaya" exchange of substances. In addition, if you are not using the tabata protocol on low-co-angle-le-water-die-te , then you can also expand the pool of glycogen and creatine, which provides a higher ana-aerobic nose-whether-or-east.

A few basic rules

Contraindications: any diseases of the cardiovascular system, but first of all, atherosclerosis, heart failure, hypertension, and so on. Kos-ven-ny-mi pro-ti-in-po-ka-za-ni-mi can be a lack sports training And excess weight. Yes, pro-to-kol "ta-ba-ta" - this is not a system for beginners! Beginners should use go-once-to-more shcha-dya-schee tre-no-ro-voch-nye systems , which will allow pos-te-pen-but under-go-to-twist or-ga-nism to more voluminous and intense loads. Excess weight is a good-for-ka-for-tel pe-re-gru-women-nose-ti of the heart, moreover, we are talking not only about fat, but also about muscles, according to -this-mu all “heavy” guys should at least 2-3 months before taking dan-no-go pro-to-la to-ba-vit in the training mode heart training . For-remember-no-those, it’s easy to spoil health-ro-vie, but it’s impossible to return! There is no need to rush here!

Load progression: tabata protocol involves performing 5 rounds of 4 exercises in each with a 10 second rest in between, and each exercise should be done for 20 seconds each 2 times. Accordingly, the total training, without time-min-ki , for-no-ma-et 20 minutes. At runtime IPC exercises should be 70%, which approximately corresponds to a heart rate (heart rate) of 160-170 beats per minute. So, if you are interested in this system, you should bring a bullet-so-meter. Pos-kol-ku crossfit suggests three ways to prog-res-si nag-ru-zok : an increase in the volume of work for a certain time, an increase in the in-ten-siv-nos-ti (working scales) and an increase in the time no training, then from the ha-rak-te-ra of the tri-ro-voch load in the tabata system it clearly follows that it is possible to increase or -re-tion in each exercise or increase working weights. Prog-res-sia due to the volume more contributes to the development of aerobic endurance, and prog-res-sia due to in-ten-siv-nos-ty - ana- aerobic you-nose-whether-vos-ty. Therefore, depending on your goals, you-be-rai-those and with-the-vest-vuyu-schuyu system of progression of loads!

The nature of the exercises: if you try to answer as succinctly as possible, then the right word will be “basic”. Exercises in the tabata complex should be basic-zo-you-mi, complex-lex-us-mi, that is, use as much as possible muscle groups. During the study, Dr. Izumi Tabata used only an exercise bike, which, in general, is a common practice in the study -to-wa-no-yah. Therefore, in principle, the whole tre-ni-ditch-ku can be done on an exercise bike. You just cycle 20 seconds of ve-lo-tre-na-ger at 70% MPC, then rest for 10 seconds and then cycle ve-lo-tre-na-ger for 20 seconds again for 20 minutes. Sra-bo-ta-yut such tre-ni-ditch-ki? And how! Especially for weight loss! But if your goal is the complex development of all muscle groups and their functional qualities, then you can use the complex, which -that-ry we bring-in-dim below.

Tabata protocol example

Notes* exercises without additional weight are performed for 20 seconds; exercise-non-niya with additional half-no-tel-ny weight for 8 repetitions; each exercise you-pol-nya-yut 2 sub-mo-yes: 20 sec / 8 reps, 10 seconds rest, 20 sec / 8 reps, 10 seconds rest; keep your pulse in the range of 160-170 beats per minute.

To burn fat, there are many different diets, techniques, exercises. One of them is unique system Tabata. The difference between this system and others is that with the help of it, active combustion of fat occurs in a short time.

And most importantly, by conducting classes according to this technique, you will not exhaust yourself with training for hours. Tabata exercises take only four minutes a day.

This unique system is not some kind of know-how. For quite a long time, namely seventeen years, according to the protocol (system) of Tabata, US military personnel and many athletes have been practicing. The Tabata system became fashionable among ordinary people. Today it is not difficult to find exercises on the Internet.

fitness trainers to self-study Tabata are treated with skepticism. They are firmly convinced that the classes should be conducted by a specialist. It is he who must control the state of the one who trains. In these judgments, of course, there is some rational grain. It is impossible just like that, without having studied the methodology, to start studying on your own. Where is the confidence that you are doing the exercises correctly? Where is the guarantee that, pursuing good goals, you will not harm your health?

The reason for the skeptical attitude of coaches towards the Tabata system is not only concern about people's health, but also, rather, mercantile interest. See what happens, Tabata classes do not imply the presence of a hall. Enough space in the apartment, house or on fresh air, in the courtyard. The widespread use of Tabata among the population can seriously affect or even destroy the fashion for going to the gym. As a result, some businessmen may lose their money.

The "father" of the Tabata protocol is the Japanese physician Izumi Tabata. He did research with the National Institute of Fitness and Sports. Having collected all the research materials, having studied them, Izumi Tabata compiled a training system, which was first published in one of the medical journals. Based on the results of the research, the doctor was able to prove that interval training (this is the main idea of ​​​​Tabata) is superior in effectiveness to training on simulators. Name " interval training", speaks for itself. Intensive classes are replaced by an interval for rest.

If you have already familiarized yourself with the theoretical part of the Tabata protocol and decided to start exercising on your own, you need to choose the right exercises. The purpose of the exercises is to load certain muscle groups. During exercise, you need to achieve maximum twisting of the muscles. Now you will learn about the most suitable exercises from the Tabata protocol.

In short, the exercises look like this: you squat with the weight not to the end, then do the slopes; do push-ups and jump up, squat with weight and lunge forward. At first glance, everything is easy and simple. Actually it is not. To understand what exercises are right for you, do a little research. Take a timer and make a calculation. If it took you twenty seconds to do eight repetitions of an exercise, then you can safely perform this exercise, and it suits you.

Can a beginner do Tabata workouts?

For those who have previously ignored sports and physical education, it is contraindicated to start doing Tabata. It is necessary to gradually introduce the body into a mode of physical activity. You need to start getting involved in sports with light exercises. Will be effective morning run squats, jumps (without weight). A good preparation for Tabata classes is the swing of the press. When your body gets used to physical activity, then you can add weight.

The result of training according to the Tabata protocol

These exercises are recommended for those who decide to get rid of excess body weight. These exercises give a fairly quick and good result. In addition to promoting weight loss, they also have a beneficial effect on cardiovascular system. To properly perform the exercises, find a video with Tabata on the Internet and exercise for health!

It is known that the fast pace of exercise leads to the release of hormones, promote the breakdown of fat cells. Also quick loss weight contributes to the saturation of the body with oxygen during Tabata classes.

For those who want to lose weight, any exercise will do. The main thing here is to practice regularly and not stop halfway.

Contraindications to Tabata training

Tabata is not for everyone. There are some contraindications.

• These exercises are not suitable for hypertensive patients and people with heart disease.
• During pregnancy and during critical days, you should also refrain from exercising.

And if you are ready to overcome laziness, if you like to improve yourself, if you want to be healthy and have an impeccable figure, then it's time to act!

Belly, sides, buttocks - this is the most problem areas accumulation of fatty deposits. They become the main obstacle to the formation of an ideal silhouette, hiding the curves of the body underneath. Tabata allows you to get rid of hated fat in order to find a truly beautiful and toned figure.

This principle of training for a month and a half helps not only to lose weight, but also to be fully prepared for upcoming season holidays, especially for those who are going to the beach. Along with a quick effect, tabata does not require much time. The technique is ideal for busy people who do not have the opportunity to find a window in their schedule for a full hour workout.

Tabata exercises not only burn body fat, but also improve the overall physical form. Therefore, they are often included in the training program. professional athletes and the military. Not all practicing fitness trainers take technique seriously. They are of the opinion that such exercises should be performed under the supervision of a specialist.

This position of instructors is quite understandable. By self-training and mastering an effective set of exercises at home, a person simply does not need to go to the gym.

This is a high performance interval training program. It is performed with alternating loads and rest. Each individual approach takes about four minutes. Classes are recommended to be carried out every other day.

Performing workouts allows you not only to get rid of fat accumulations, but also to stimulate muscle growth. As a result, the body becomes not only slim, but also acquires beautiful relief. The effect of training is much higher than from aerobic normal exercise.

More about the system

Tabata is a complete substitute for visiting gym or group fitness classes. The implementation of exercises within the system is subject to the following fundamental principles:

• intense exercise for 20 seconds;
• pause for rest for about 10 seconds;
• repetitions at least 8.

Each individual approach is about four minutes. The optimal number of approaches that guarantee a high return on training is five. If the level of training allows, this number can be increased. Be sure to take a minute break to rest after each approach. They train every other day. The main goal should be high-speed performance of exercises without loss of technique.

Tabata does not require the use of any special devices. The free area, which is tedious to perform the exercise, is no more than two square meters. This has led to the system often being referred to as "prison training". Another feature of the technique is the impossibility of holding the breath.

Intense loads dramatically increase the amount of air required. Breathing becomes more frequent. This has a direct impact on weight loss. The tissues are intensively enriched with oxygen, as a result of which the subcutaneous body fat begins to oxidize and, consequently, decrease.

The nutrition of muscle tissues is carried out due to the released energy. They are actively involved in the work. The blood is intensively saturated with oxygen, which increases the rate of metabolism, and, therefore, the process of losing weight starts.

The purpose of the tabata complex

Athletes were the first to test the action of the system on themselves. The ongoing research was aimed at establishing whether the degree of oxygen saturation of muscle tissues changes and whether overall endurance increases.

Along with the confirmation of these factors, it was also revealed that the fat layer becomes much smaller. To increase the achieved effect allows the use of similar sports supplements.

What are the contraindications?

The system is not suitable for beginners. If the level physical training almost zero, then the body will not be able to immediately adapt to high loads. It is better to first engage in a less intensive principle, and after a while to start this training.

Another obstacle to training is the exacerbation of cardiovascular pathologies. This is due to the fact that already in the first minute of classes, beginners notice the feeling of how the heart jumps out of the chest.

Contraindications include varicose veins. It is necessary for women in an interesting position to refuse intensive training. Experts recommend to refrain from exercising during the menstrual cycle.

Tabata training program

It is necessary to start training exclusively with a warm-up, regardless of the duration of the session. Warm up the muscles allow tilts, squats, rotations and lunges. To develop a heart, you should jump for a few seconds. You can work out any muscles, but experts recommend choosing a program in which the load goes either from the bottom up or from the top down.

Beginners should choose exercises that work various groups muscles. These include: squats with an incline, lunges, jumps. It is best to build a workout empirically, that is, individually. The main thing is that at least 8 repetitions are performed in 20 seconds.

Exercises to start with:

Push ups

It is not necessary to take an emphasis lying down. Support can be on your knees or on a sofa or fitball.

Squats

Proper technique means that knee joints remain behind the toes, and the pelvis moved backward. The muscles of the legs are kept in good shape during the squat. It is not necessary to completely straighten your legs. Jumping, not lifting, allows you to increase the intensity.

Lunges

They do it on each leg. In other words, 8 repetitions on each side, not 4 times. They become even, take the widest possible step forward, bending the leg being worked out at the knee by 90 degrees. It is necessary to ensure that the leg that remains in place also bends and practically touches the floor with the knee. The back should remain straight, the torso should be perpendicular to the floor or slightly inclined forward. To complicate the task allows the alternation of legs in a jump, and not a permutation.

Scissors

Take a prone position. The legs are raised 45 degrees up and quickly crossed. For beginners, the task can be facilitated by placing hands under the buttocks or raising the legs to a greater angle.

Knee raises

Get straight. The arms are bent at the elbow joints. The right elbow is connected to the left elbow, and then the sides are changed. You need to do this as quickly as possible to get a kind of bouncing.

Running from a prone position

Take a position with emphasis on the palms. The pelvis cannot be lowered or raised. Alternately pull your knees towards you, trying to reach your chest. An alternative variation involves breeding and bringing the legs together in a jump.

Raising the pelvis

They lie down. Bend spaced wide shoulder girdle knees. Buttocks squeeze. The pelvis is raised as high as possible. Elbows with shoulders remain on the floor and straightened.

Press

You need to lie on the floor and stretch your legs. To maintain balance, lean on the palms or elbows. The legs are torn off the floor, bent at the knees, pulled to the chest.

This list of exercises is not definitive. There are many ways to build training. The main thing is to give all the best in 4 minutes.

Prepared people can proceed to more significant loads. They can do push-up burpees. It is made from a standing position. Lean forward sharply. Rely on hands. Take out, making a jump, legs back and push-ups. The return to the starting position is done in the same way, but in the extreme position they jump and clap their hands.

Important Rules

The tabata system involves strict adherence to several points:

1. No self pity. To achieve the desired result, you must perform at least 8 repetitions for each exercise. Otherwise, there will be no effect.
2. To quickly find a slender silhouette, if there is an excess of mass, allows a complex consisting of 5-8 approaches. Weighting agents and an increase in repetitions allow you to increase the load.
3. To facilitate time control, timers operating in the 20-10 mode are used. They notify the completion of each stage by a characteristic sound signal.
4. It is necessary to engage only in a ventilated room, since the body needs in large numbers oxygen.
5. Before each training, a warm-up is required. When the session is completed, stretch.
6. To restore breathing, you need to spend about 10 seconds on a break, but do not talk during this time. You should not stand in one place, it is better to walk slowly.

Get maximum effect already a few weeks after training, compliance with the above recommendations allows. It is especially important to control nutrition. You can not lose weight if more than 3000 kilocalories are consumed per day.

It is quite difficult for an unprepared body to hold out for 7-8 rounds, you should start with 4 or 5 repetitions. The number is gradually increased. You can train according to one of the following schemes:

• perform each exercise 8 times without stopping, pumping in approaches different groups muscles;
• all 8 rounds should be done with a variety of exercises that are repeated after a minute pause;
• do everything in pairs, for example, jumps in 1 and 2 rounds, and then squats in 3 and 4, and from the next repeat everything again.

When the decision is made to train according to the Tabata system, the following must be done:

1. Be sure to make sure that there are no problems with the heart muscle and blood vessels.
2. Before training, you always need to first hone the technique, and then do a full-fledged lesson.
3. Use a timer to keep the interval at 20-10.
4. The load must be increased gradually, either by increasing the number of repetitions, or by means of weights.

It's interesting to know

Tabata was developed in Japan and named after its creator, Dr. Izumi Tabata, who worked on the system with the staff of the Institute of Fitness and Sports. In 1996, during a month and a half experiment, they proved the effectiveness of the technique when athletes:

• 28% increase in endurance;
• the ability to absorb oxygen by tissues increased by 15%;
• significantly reduced the layer of subcutaneous fat.

  The indicators were compared with similar data for athletes involved in simulators.