Tabata: reviews and results

In pursuit of an ideal physical form, a modern inhabitant of the city quarters looks for the most convenient way to revive his sluggish muscles from long periods of inactivity, to breathe new strength into the city's smogs, and to saturate the blood with oxygen.

New in the well-known old: Tabata recommends

How tired of fighting overweight jogging and severe food restrictions! This can cry out in desperation hundreds of thousands exhausted by fruitless deprivations. But here was a new proposal - Tabata, reviews about her filled physical culture portals. However, the new one actually turned out to be a variation of the well-known technique of training, which is used by professionals to quickly restore the form - interval.

The essence of interval training is that in a short time to do one quick exercise at a fast pace and almost immediately, after making a few breaths-exhalations, to proceed to the next. One interval is one movement at a good pace and a short rest. Then the next, and so on until the end of the workout. The whole lesson consists of a combination of exercises on different muscles of the body.

This training is represented by Tabata. The reviews eloquently demonstrate its growing popularity. Invented in the 90 years by the Japanese coach and doctor Izumi Tabata, this system quickly won the recognition of professionals and found admirers among amateurs.

How to burn fat stores and keep muscles

It turns out that for 4 minutes - and it is so much time takes the whole training on the system of Tabata - you can start such a metabolic rate, for which it takes at least 45 minutes of usual intensive aerobics. Fats in intensive aerobic conditions burn like wood in the stove, and such a "fire" is maintained in the body for many more hours and even days after classes. At the same time, muscle mass is strengthened and grows due to the power, anaerobic load, namely muscles are the main consumer of calories. That is why Tabata fat stores are so efficiently burned: reviews of those who lose weight tell of their victory after many years of fruitless efforts.

If the diet is boring: Tabata will help to cope with the weight

The struggle for beauty and health requires not only will, but also time. He is missing the townspeople rushing about in the hustle and bustle of streets. Meanwhile, extra pounds are growing, and the diet not only does not help, but it also harms: it leads to stress and further obesity. It is not surprising that the fighters with excess weight fell in love with the system of Tabat for weight loss: the reviews of numerous fans and fans, those who every morning with anxiety watching the arrow of the scales or jealously measures the waist and hips, reassure beginners.

Practitioners argue and prove by their own example that you can lose weight quickly and irrevocably, if you strictly follow the simple rules of exercise. Another draws the followers of the recommendations of the Japanese doctor: it is very short-lived, this system of Tabata. The feedback of those who particularly appreciate time is proof of that. 4 minutes in your schedule can find even a very busy person, whether it is a busy young mother or a lost office employee at work.

What is the Tabata Protocol

Interval training, which lasts only 4 minutes - is not a dream occupied with the endless troubles of the philistine: it takes only a few minutes a day to always be in shape. Those who do not believe that you can achieve results for such unusually short time costs, it is worth to carefully read the opinion of practitioners - followers of the Tabata system: the feedback and results are eloquent enough. They tell and show how people begin to practice the Japanese method and what their achievements are. If at first such statements raise doubts, then, with a close acquaintance with the methodology, they completely disappear.

A team of specialists led by a Japanese professor made careful calculations and developed detailed recommendations for those involved. The main thing is to follow them strictly, but without excess. Interval training of the Tabata protocol is an alternation of movements of extreme intensity with a very short respite. The Japanese doctor and trainer insists on strict observance of the phases of work and relaxation by stopwatch: not a second more or less!

Approximate training regimen

Occupations about the tabata protocol take only 4 minutes every other day, 3-4 times a week: a lot of it or a little - everyone feels individually. It senses, since the movements are made at maximum stress. To another beginner after a minute of training it seems that the forces are all exhausted and impossible to continue. At the end of the series, the muscles feel a burning sensation, sometimes unbearable. But do not be afraid of this, because high intensity is mandatory in the exercise and is designed to use all the reserves of the body.

4 minutes are divided into 8 intervals of 30 seconds, during which one exercise is done - so requires the system of Tabata. Practitioners' reviews strongly recommend strictly adhere to the time interval: 20 seconds of action, 10 - rest. No more and no less! During these 20 seconds, you need to perform the maximum number of movements at the highest possible repetition rate, and in the next 10 you need to take a breath and rebuild for the next move.

What exercises are included in the complex of Tabata

In fact, nothing fundamentally new Japanese doctor does not offer. Exercises in the complex of 4-minute interval training include any familiar on other systems of aerobic and anaerobic training. If a person has long been friends with physical education, then he should only change the methods of training, and the exercises can be chosen at their own discretion. Another thing is new. A person who is just starting physical training, it is better to start with the simplest movements. Examples of this are offered by the complexes of Tabata, reviews about which beginners leave, including those who want to lose excess weight quickly and forever.

Practitioners recommend possible exercises for the individual complex of Tabata:

• Squats: with a jump, ejection of a leg, a knee lift, an overthrust of an anticnemion back, plie with simultaneous lifting of dumbbells;
• Twisting the body from the position of the support to the arms and toe socks, from the supine position;
• Running on the spot, jumping;
• Pushups - full or with knees;
• An exercise bike;
• Swing of the press and other all kinds of movements from traditional gymnastics.

The main thing is to do them very quickly and at the limit of possibilities.

How many exercises include the Tabata complex

Within 4 minutes, a set of 8 exercises is performed. What should be these exercises? There are different options for building a complex. You can take only one movement and repeat it all 8 intervals. This mode is suitable for beginners, those who have not yet reached the physical form to comply with high intensity.

Why start the fight with extra pounds on the system of Tabata? Exercise for weight loss (reviews confirm this) will suit those who have not done it for a long time. People with little mobility and, moreover, with excess weight, are difficult to adjust to different movements. One training they do for one group of muscles, and the next they work out another. So gradually, all the muscles are switched on, day after day.

The difference between the method and other types of training

Those who adopted the method of Tabata, the feedback suggests that you do not have to study every day, preferably in a day or two. Everything depends on the person's well-being and preparation. But the exercises can be varied.

More prepared, but still not strong users can do two types of exercises, each in its 20 seconds, repeating them in the following intervals. So, four times in two, in 4 minutes, two groups of muscles are already being worked on.

The most advanced can compose a set of 8 different exercises. This is a much more difficult and difficult to do exercise: in 4 minutes you have to use all the major muscles.

Strengthen the load can be the introduction of movements with burdening, for example, dumbbells, elastic tape. Such activities are suitable only for well-trained athletes. In general, for one short-term training the body experiences intense aerobic and anaerobic loads simultaneously, which requires titanic efforts and a high level of endurance.

Possible exercises for an individual complex

For those who are just starting to master the technique of Tabata, feedback and results, photo and video materials will become a methodical tool. It is worth to carefully read the practical tips of experienced coaches or amateurs with experience, watch video sessions to learn a simple system.

For example, in the first week of the exercise, you can distribute this:

• The first 20 seconds - running on the ground with the arms raised, 10 seconds rest, the next 20 - half-squats and ejection of the front for straightening. Recreation. Repeat the sequence 4 more times.
• In a day, do the other two exercises in the same mode: sitting down, touching the floor with your hands, straighten with a jump, raise your hands up; Lean on the arms and toe socks, the body parallel to the floor, alternately tear off the legs from the floor, bending at the knee, reaching out to the shoulder.
• The third day of the week: squats with knee lift, reverse push-ups: squat, leaning with hands on the support from behind.

If you follow the methodical requirements of Tabata, the reviews and results will be the most encouraging: fat will begin to melt, and the figure - to acquire new forms.

Who can engage in the system of Tabata

Those who first heard about the method are interested in whether it is possible to study the system without training, if any skills have already been lost. One can, of course, find allegations that any person, even untrained, can immediately start classes, but the well-known Tabat method gives cautious predictions and suggests not to drive horses.

In fact, there are contraindications. After all, people are all very different, both by age, and by health, and by temperament and temperament. What fits one is contraindicated to others. Those who practice Tabata for weight loss, reviews leave a wide variety. There are opinions that you should start gradually, and not chase after the results, otherwise you can overdo it and get an injury or, worse, a heart attack.

The first rule - do no harm

Do not forget that the Tabata protocol is designed for healthy people who have some physical training. Sick people are clearly prohibited from practicing without medical permission and control. Hypertension, osteoporosis, heart problems - these and some other diseases require other types of physical activity, Tabata is not for them.

For 20 seconds of each movement, a person should put on the maximum, at the limit of possibilities, which means that the heart in a unit of time works with a very high load, like a sprinter. If the body is not ready for a sharp increase in strength, it may not survive. Instructors who show Tabata exercises, user reviews are treated very carefully to answer all doubts and explain the benefits and possible harm of high-intensity occupations.

How to prepare for intensive training using the Tabata method

Do not be tempted by the rapid effect of training, which does not take much time. If a person is detuned, but in principle he is healthy, he is nevertheless recommended to undergo a preparatory period, to teach the body to move, and the heart to work with increased load, and also to strengthen the muscles. For this, any low and medium intensity exercises are suitable: morning exercises, walking with a gradual increase in tempo, squats, push-ups on strength. And only after a month or three you can begin to study the system of Tabata.