Recently, training according to the Tabata system, named after the Japanese scientist who developed this type of training, has become increasingly popular.
Training according to the Tabata system is aimed at losing weight, increasing physical strength and endurance, strengthening muscles and creating a beautiful muscle relief. The main condition for the effectiveness of this program is the absence of breaks between classes (you need to train every day) and the execution of at least 3 exercises in a row. At the initial stage of training, you need to follow a gentle regimen, gradually increasing the load and the pace of the exercise.
When training with the Tabata system, it is extremely important to follow the correct protocol: the training consists of 8 approaches: 20 seconds of maximum activity and 10 seconds of rest. Warm up for 5-7 minutes before such high-intensity workouts.
In the process of performing the main exercise protocol, all exercises (push-ups, lunges, and others) are carried out for 20 seconds, then 10 seconds of rest. Exercises begin to be performed for 4-5 minutes in total, gradually increasing the total workout time to 10-15 minutes.
To achieve good results, it is recommended to use a special process system, according to which the number of exercises for a certain time and the pace of their implementation are calculated. To do this, once a week, record the number of repetitions of each exercise in one approach - this way you will visually observe your progress.
A set of exercises Tabata
Mandatory warm-up
1. Alternately perform forward lunges with the right and left legs: step forward, bend the leg at the knee, leaving the second straight line, perform a couple of squats on the bent leg and change legs.
2. Do several squats without lifting your heels off the floor and keeping your knees parallel to each other. Going down - stretch your arms forward, rising - lift up.
3. Make several inclinations of the body forward and backward.
After finishing the warm-up, calmly walk for 5 minutes and start performing the main exercises of the complex, there are only 8 of them, and it will take 4 minutes to complete one cycle. Each exercise lasts 20 seconds. The maximum effectiveness of training is achieved if you perform only 5 repetitions of each exercise of the complex.
1. Stand with feet hip-width apart, and squat quickly so that the hips are parallel to the floor.
2. Perform as many push-ups as possible from a lying position, if it is difficult, then at first you can rest your knees on the floor.
3. Lie on your back, put your hands behind your head, bend your legs at the knees. Perform as many body lifts as possible, lifting the shoulder blades off the floor.
4. Sit on a chair, put your hands on the seat behind your back and perform several push-ups on your hands, transferring your buttocks to the floor.
5. Perform as many lunges as possible alternately with the left and right legs forward, bending them at right angles.
6. Lie on your back, rest your feet on the floor, bend your knees at right angles. Tear off the back and buttocks from the floor, straining the gluteal muscles as much as possible, return to the starting position.
7. Lie on your stomach and at the same time tear off the legs and body from the floor, slowly returning them back.
8. Perform the exercise "plank", resting on the legs and forearms. Freeze for 20 seconds.
This complex is great for people who have never played sports. The main condition is to follow the time intervals (20 seconds of high intensity exercise - 10 seconds of rest). Your physical fitness will improve rapidly every day.
