Everyone who wants to lose weight is looking for the ideal way for themselves, which would combine not only a limited diet, but also include physical activity. Today, many techniques are offered that will help not only tighten the body, but also improve health and restore tone to the body. One of such systems is Tabata. Even by devoting a little time every day to these workouts, you can significantly reduce weight, become slimmer and fitter. Even a beginner can easily master this unique technique; the main thing is to follow the basic recommendations. Training using the Tabata system for beginners does not require any special skills or abilities.
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Tabata rules
Having decided to train according to the Tabata protocol, you need to remember the established rules:
- You can achieve maximum results if you give your best throughout the workout, performing 8 repetitions of each exercise. You cannot feel sorry for yourself, otherwise there will be no result.
- If you want to lose weight quickly, it is advisable to do a set of 5-8 approaches. You can make the task more difficult if you use weights on your legs and arms. You can also add the number of repetitions.
- Special timers help facilitate the process of keeping track of time. They operate in 20-10 mode. After completing each stage, you will hear a characteristic sound signal.
- Experts recommend training in well-ventilated areas. After all, the body needs oxygen during intense exercise.
- Before training, you must do a warm-up, and after completing it, do a stretching routine.
- A 10-second break should be spent restoring breathing, not talking. But it is not recommended to simply stand still; you can walk at a slow pace.
- Compliance with these rules allows you to see the effect of training within a few weeks.
It is also important to monitor your diet. No amount of intense exercise will help you lose weight if your body receives more than 3,000 kcal daily.
A little about Tabata
The Tabata method for weight loss involves short, high-intensity interval training, which is performed according to a special scheme. In this case, intensive load alternates with rest. The approach takes only four minutes. It is recommended to exercise every other day.
Tabata exercises provoke not only active fat burning, but also stimulate muscle growth. The result of regular exercise is a fit, slender figure with beautiful relief. It is believed that the effectiveness of such exercises is several times higher than with normal exercise.
Tabata exercises for weight loss can replace going to the gym or group fitness classes. The principle of performing the exercises is as follows:
- 20 seconds of intense exercise;
- 10 second break.
- 8 repetitions of these two stages.
Thus, the approach lasts four minutes. You can achieve maximum results if you complete five approaches in total (their number can be increased). The break between approaches should be one minute. Experts recommend exercising once every two days. Thus, you will get 3-4 workouts per week lasting about 20 minutes.
Each of the selected exercises must be done at maximum speed. However, it is also necessary to monitor the equipment so that it does not suffer.
Gymnastics for weight loss Tabata: effectiveness
The Tabata protocol was originally used for athletes. In the process of research, they checked how the body's endurance increases and how the saturation of tissues with oxygen changes. But at the same time, it was noticed that the level of subcutaneous fat among athletes decreased significantly.
Today, the Tabata system for losing weight in four minutes can be recommended to everyone who wants to lose weight. Exercises also perfectly train the heart muscle and increase endurance.
The effectiveness of tabata directly for weight loss has been scientifically proven. Regular training provokes processes in the body, due to which weight is actively lost:
- acceleration of metabolism five times;
- intensive fat burning;
- strengthening the heart muscle and activating blood circulation;
- increased endurance;
- formation of an attractive muscle relief;
- getting rid of excess fluid, eliminating lymph congestion, fighting cellulite;
- loss of up to 5 kilograms per month;
- in four minutes of training, about 54 kcal are burned, and for another 24 hours the body will continue to consume energy;
- Four minutes of Tabata exercises can be compared in effectiveness to 40 minutes of cardio training.
A magical system, wouldn’t you agree? Gives excellent results, takes very little time and at the same time helps to improve health. But keep in mind that due to the high intensity of the training, not everyone can withstand it. In the absence of preparation, soreness, physical and emotional burnout are possible.
How does Tabata training work?
The main goal that is pursued during the lesson is to perform a large number of exercises in a short time. The training protocol consists of 8 rounds of 20 seconds, with breaks of 10 seconds. To track the schedule, you will have to get a stopwatch, although at first beginners use applications on their smartphone.
You can conduct classes in any well-ventilated room, wearing loose clothing that does not restrict movement. Once the countdown has started, you can begin. It is advisable to keep a chart of changes and physical development so that progress can be tracked. When creating a protocol, two values are specified:
- Number of approaches for all sets?
- How many reps are needed per round?
Before each workout, the goal is to increase the completion rate by at least 1-2 times. But the most important thing is the quality of execution, as well as the absence of a decrease in already achieved indicators. Initially, the system was tested on athletes - and it was noted that in a short time their subcutaneous fat layer began to decrease.
Tabata exercises for beginners
Experts advise doing only one exercise per Tabata cycle. But beginners can choose several different exercises for themselves, which will help quickly tone the body and increase endurance. As basic exercises, you can use the complex below.
Running in place and jumping rope
Active jumping rope or running in place will be a great start to your workout. Even if after the warm-up you are not yet fully prepared for the activity, running or jumping will help quickly correct the situation.
Be sure to keep your back perfectly straight and land on your toes softly, without sudden jerks. To increase the effectiveness of the exercise, it is recommended to raise your knees as high as possible to your chest, which will also help work your abdominal muscles.
Remember - you cannot tilt your body forward towards your knees. The back should always be straight, only the legs should be raised.
Lunges
The Tabata exercise routine often includes lunges, as they help effectively work the muscles of the legs and buttocks. This is an ideal exercise for losing weight in problem areas. You can perform lunges not only forward and backward, but also to the sides, working different muscles.
While performing lunges, you need to keep your back straight. Try to maintain right angles - your knees should bend at an angle of 90 degrees. Make sure that your front knee does not move forward and is positioned above your heel. The back knee should not touch the floor.
Push ups
This is a classic and popular exercise because it provides a full-body workout. It is used not only as a means of combating excess weight, but also for effective muscle development.
The exercise will be beneficial only if it is performed correctly:
- take a lying position;
- Tighten your stomach, your lower back should not sag, your back should be straight;
- the body should be stretched like a string;
- while lowering, bend your elbows;
- try to hold your body not only with your hands, but also use your abdominal muscles.
If this exercise seems very complicated and difficult to perform, use a simplified version - push-ups from your knees.
Reverse push-ups
To perform this exercise, you will need to take a chair; you can also focus on a sofa or armchair.
Reverse push-ups are performed according to the following scheme:
- rest your hands on the back of the chair;
- you need to make sure that your arms are parallel to each other;
- the shoulder blades should not rise too high;
- keep your back straight, try to pull your shoulders to the sides;
- lift your pelvis off the floor and lift your body with your arms;
- During the exercise, the abs should also work.
Wide squats
When performing wide squats, the knees are not loaded as much as with the classic version. That is why it is recommended for beginners. Wide squats allow you to work out the inner thigh as much as possible, which is very important for many women who dream of getting slender legs.
Wide squats are performed as follows:
- spread your legs as wide as possible;
- make sure your back remains straight;
- Tighten your stomach and tense your abdominal muscles while squatting;
- When squatting, your knees should not go beyond your toes.
Raising the hull in the half-bridge
An excellent exercise, the regular implementation of which helps eliminate congestion in the pelvic area. To get maximum benefit, you should adhere to the following execution scheme:
- you need to lie on your back;
- bend your legs at the knees;
- place your heels as close to your buttocks as possible;
- smoothly lift your pelvis off the floor and lift it as high as possible;
- at the top point, hold for a few seconds and smoothly return to the starting position;
- The shoulder blades should be pressed to the floor at all times, the shoulders should be straightened, do not round them.
Abdominal boat exercise
This is one of the most effective exercises, but in order for it to be beneficial, you need to follow the following recommendations:
- you need to sit on the ischial bones, but not on the tailbone;
- back straight, tense your abdominal muscles;
- gently lift your legs off the floor;
- At first it will be very difficult to straighten your legs, so you can leave them bent at the knees;
- lift your legs up and support them with your hands to maintain balance.
This exercise is static. If you can’t do it and keep your lower back straight, you can replace it with another exercise - pull your legs towards your body with light springy movements.
List of contraindications
If you are far from sports and have never even done morning exercises, then you should not start working according to the Tabata protocol right away. It is not suitable for people who are not used to physical activity.
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Such high-intensity training can cause aggravation of problems with the heart muscle and blood vessels. Beginners say that after just a minute of training they feel like their heart is jumping out of their chest.
Varicose veins are also considered a possible contraindication. You should also not do such intense exercises during pregnancy. Some advise resting even on critical days.
Reverse push-ups
To do this, you still need some kind of projectile. This could be a sofa (preferably hard), a wide chair, or just a hard, flat surface from which you can push off. To do this: sit on the floor, put your hands behind your back and take a stand, and then lift your torso up, straightening your elbows.
Return to the starting position. Attention: to increase the load on your arms, your legs can be placed not on the floor, but on a hill (stool or stand) so that initially the arms, torso and legs are at the same height.
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Who is suitable for training using the Tabata system?
Who is Tabata suitable for? Training using this system presupposes a sufficient level of physical fitness. Therefore, before you start mastering it, you need to practice other sports and fitness for at least several months.
Fitness - groups for weight loss and health
Before you start training with the Tabata system, you should practice other sports or fitness.
The most appropriate moment to start training according to this system is the lack of visible progress from the type of fitness that you have been doing for quite a long time. If the weight initially decreased, and having reached a certain limit, it froze, Tabata will help to quickly move it off the ground. It will reveal all the reserve capabilities of the body and set up metabolic processes for maximum activity.
Tabata works well for athletes who want to gain pronounced muscle definition or dry out their body . In a short time they can get the desired result. In addition, this system allows you to work deeper, hard-to-work muscles, so it can be used as an addition to other training programs.
Tabata workouts for ripped muscles
Tabata will reveal all the reserve capabilities of the body and set up metabolic processes for maximum activity.
Traditional elbow bar
It can be performed as the main exercise, or instead of point 7 (since it is an addition to point 3).
A classic example of correct execution is complete exhaustion after these 4 minutes. This applies to beginners and unprepared people. If the load was not enough for you, you can repeat the exercise cycle again. But remember about the intensity - it should not change!
After a month or more, the body will begin to get used to the stress. Then you can take weights to help. For example, perform lunges with dumbbells, do squats with a ball, etc.
The benefits of Tabata gymnastics for health and weight loss
The Tabata technique radically changed the concept of the duration of weight loss. By adhering to the rules of the system, you can lose up to 4 kg in just 1 week. excess weight.
The standard training time for Tabata gymnastics for weight loss is 4 minutes for 1 day.
Within 4 min. It is required to alternate heavy loads with rest.
The cyclic process of alternating exercises involves 20 seconds. load with maximum impact, and then 10 sec. complete rest.
The number of cycles with a standard exercise regimen is 8.
Provided that the exercises are performed correctly, at the end of each day, an intensive process of burning fat occurs, about 200-550 grams.
The essence of the method is simple: when performing gymnastics, you need to use most of the muscles of the body as much as possible. In this case, a positive result will appear quickly, without the use of drugs.
