Exercise of Slimming Tabate

Exercise of Tabate has been used for a long time and successfully. 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 interval training of 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 sustain 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 exercise literally at the limit of your abilities.

Tabata: exercises for weight loss, contraindications

Many ignore this important point, but it 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 maximum effort, this is the main feature of the protocol. In this training, the effect is achieved not at the expense of the duration of classes, but due to their number and intensity. For each approach, you must have time to do the maximum number of exercises.

When choosing a Tabata exercise, it is necessary to take into account the fact that as much muscle and muscle fibers as possible should be involved in its execution. Also, remember that the number of repetitions should not exceed ten.

Examples of exercises

For training on the system of Tabata you can use the exercise "Burpy" with push-up. We accept the standing position and quickly "fall" into a prone position, squeeze out, get up, jump up and at the same time clap your head in the palm of your hand.

The next exercise of Tabate is called "Half-bridge with 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 the shoulders should be stationary - pressed to the floor.

Once you feel the strength to continue training 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 classes on the system of Tabata not only help you reduce your size, but also to pump your muscles. In addition, you will become more hardy and so get used to intensive physical activity that you will miss it.