There are many ways to get your body in shape: diet, fitness, running, drugs. One of the popular areas of fitness has become the Tabata system. If you need to lose weight quickly, these workouts are well suited.
What is Tabata training?
These short exercises are of high intensity. Effective training is carried out in a minimum of time.
It looks like this:
- the maximum possible load is given for 20 seconds,
- 10 - to rest
- the cycle is repeated 8 times.
Exercises are done vigorously, in 4 minutes you need to give all your best. There should be several rounds with a rest of 1-2 minutes.
How is tabata different from cardio?
Cardio is a load that occurs under the influence of oxygen (aerobic), it trains the cardiovascular system. During an energetic Tabata training, the body no longer has enough oxygen, and it goes into an oxygen-free (anaerobic) zone.
At this time, fat burning occurs:
- cardio training strengthens the cardiovascular system;
- anaerobic - they act directly on the muscles.
Therefore, the combination of cardio and anaerobic activity in tabata helps to strengthen the heart and improve muscle tone.
Benefits of Tabata
System training has many benefits.
By practicing according to the rules, you can get a toned body, fat is burned, muscles are built:
- does not take much time, and 20 minutes can be allocated;
- effectively help burn fat and build muscle;
- the combination of anaerobic and aerobic movements strengthens all body systems;
- little space is needed;
- no equipment required: work with your own body;
- maximum energy consumption;
- metabolism increases;
- there is a release of growth hormones in the blood, which contributes to weight loss.
After a workout, tabata is actively burning fat for another 48 hours. During the lessons, the body is healed, the state of health improves and the figure is gradually transformed.
Contraindications to classes
Not everyone can do the Tabata system. To start training, you should make sure that there are no contraindications.
Who cannot do:
- people with heart disease;
- with low endurance;
- never engaged in physical activity;
- people with joint diseases;
- with hypertension;
- with a weak vestibular apparatus;
- sitting on low-carb and mono diets.
How to do Tabata workouts correctly?
Frequency, duration and exercise.
How long does it take to study?
One cycle consists of eight exercises of 20 seconds and 10 rests. In total, the workout will take 15-25 minutes, depending on the number of approaches. Perhaps 40-50 minutes. You can train at any time of the day, it is undesirable before bedtime and immediately after meals.
How often do you practice?
It depends on the goal pursued by the student:
- For weight loss per week, it is recommended to practice 3-5 times for 15-30 minutes or 2-3 times longer - 40-50 minutes. Daily workouts are not recommended. The body needs recovery.
- As a form-supporting workout or as a supplement to strength exercises, it takes 15-30 minutes twice.
Can the same exercises be used?
You can repeat one exercise or several for different muscle groups. But when one type of movement is used, the effectiveness of the exercises decreases, since the muscles get used to the load.
It is correct to alternate exercises and carry out the same training no more than three times. It is also worth changing the order of individual movements.
In approximately this order:
- Week 1: Push-ups, planks, running, knees, jumping lunges
- Week 2: Burpee exercise, plank running, jumping, squatting;
- Week 3: straight lunges, squats, running exercises with an overlap of the lower leg, burpees;
- Week 4: Running with knees raised, push-ups, jumping, sumo squats.
You can periodically return to old exercises, but regularly insert new ones and alternate the order.
Tabata training program
Squats
One of the most common exercises in Tabata. Their goal is to strengthen the hips and buttocks, because these body parts most often want to make women attractive. Movements can be done with your own body weight or with weights - dumbbells, a barbell on the shoulders and upper back, but it should not be heavy.
Execution technique:
- stand up straight;
- spread your legs shoulder-width apart;
- lower your arms down (if without a barbell) or keep straight in front of you;
- take the buttocks back;
- bending your knees, go down until your hips are clearly parallel to the floor.
After that, get up quickly and repeat a few more times, you can wave to the beat of the squats to increase the speed back and forth with your hands.
You can squat with your legs spread wide at your sides, to parallel. In this case, you can hold your hands in front of you or hold dumbbells in them.
Squats can be effectively combined with jumping out - with your feet shoulder-width apart, sit down and jump out of the squat.
Lunges
Ideal exercise for working out the front and back of the thighs, buttocks, which will make them firm and toned. There are several types of lunges: straight, side, back, crosswise.
But it is important to follow the correct technique:
- back straight;
- feet should be parallel to each other and slightly wider than the hips;
- pull in the stomach;
- bend your knees slightly;
- take a step far forward and sit down to a right angle at the knee so that it does not protrude beyond the toe;
- the back leg should not touch the floor;
- stand up, leaning on the foot in front.
Side lunges
Perform from a standing position:
- take a step to the side;
- squat to the parallel of the thigh with the floor;
- return to their original position.
You can take dumbbells in your hands, on a lunge, lifting them with a jerk to your shoulders or a light barbell on your shoulders - this will increase the effectiveness of training.
Scissors
Will work the abdomen, sides and gluteal muscles. It is done lying down. The legs are raised 45 degrees from the floor and quickly brought together and bred and crossed among themselves. Hands are placed under the buttocks, and the head should be slightly raised, leaving the shoulder blades on the floor.
Raising the knees
The knees are raised quickly alternately as high as possible. It is performed vigorously for twenty seconds.
Running from a prone position
- lie on your stomach;
- rise on your hands to the bar;
- make running movements, pulling the knees as close to the chest as possible;
- it is possible to make the reduction and extension of legs in a jump.
Raising the pelvis or bridge
The exercise will improve the glutes and front of the thighs.
It is done in the following sequence:
- lie on your back;
- bend knees, feet on the floor;
- while inhaling, raise the pelvis as high as possible, straining the hips;
- linger at the highest point;
- sink to the floor.
In addition to these exercises, others are also used in tabata: jumping, push-ups, burpees. It is important to do everything at a fast pace.
The lesson begins with a 5-10 minute warm-up and ends with a hitch. For this, exercises are done to warm up the muscles:
- swing your hands;
- slopes;
- rotation of the pelvis;
- head turns;
- running in place;
- jumping.
Training Reviews
Training develops endurance well. At first, it seems impossible to withstand these intense 4 minutes. But over time, you get used to it and it even turns out to extend the training time. Great for helping you lose weight, convenient - that you can do it at home. But remember to warm up before exercising.
Olesya, 33 years old
A very intense workout. Didn't fit. I tried to study for two weeks, I didn't have time to lose weight, but I was very tired, I just didn't have the strength. Probably no endurance.
Tatiana, 37 years old
I have always been involved in sports a little. After giving birth, I gained an extra 12 kg. I tried to lose weight for several months, but it didn't work out very well. I came across an invitation to group training according to the Tabata system. Sucked in. Of course, it is very intense, but effective. There is an effect. For three months - 8 kg. But the food had to be corrected too.
Larisa, 34
I have long wanted to improve my form, pump up my muscles. I signed up for Tabata training. I studied 4 times a week for 20 minutes. The result is a toned body, a decrease in volume in two months by 5 cm, and minus 6 kg.
Polina, 30 years old
Tabata is a very hard workout for me. I tried to study for a couple of weeks, I thought I'd get used to it. But it didn't work out. Probably not for me. I returned to my usual cardio.
Renata, 29 years old
Workout Tabata is an effective workout for fat burning and improving body shape. But the load should be increased gradually. The method is not suitable for everyone. For unprepared people, with contraindications and great excess weight, it is better to find other ways of physical activity.
