Recently the trainings according to the Tabata system called in honor of the Japanese scientist who developed this type of trainings enjoy the increasing popularity.
Trainings according to the Tabata system are directed to weight loss, increase in physical force and endurance, strengthening of muscles and formation of the beautiful relief of muscles. The main condition of efficiency of this program is the lack of breaks between occupations (it is necessary to train every day) and performance in a row not less than 3 exercises. In the initial stage of the trenirova it is necessary to observe the sparing mode, gradually increasing loadings and tempo of execution of exercises.
During the trainings according to the Tabata system it is extremely important to observe the correct protocol: the training consists of 8 approaches: 20 seconds of the maximum activity and 10 seconds of rest. Before such high-intensity trainings the warm-up for 5-7 minutes is necessary.
In the protsssa of implementation of the main protocol of exercises all exercises (push-ups, lunges, and others) are carried out on 20 seconds, then 10 seconds of rest. Uprazhnenya begin to carry out 4-5 minutes in total, gradually increasing total time of the training up to 10-15 minutes.
For achievement of good results it is recommended to use the special system of process in compliance with which the number of exercises in a definite time and pace of their performance is calculated. For this purpose once a week to write down the number of repetitions of each exercise in one approach - so you will visually observe the progress.
Tabat set of exercises
Obligatory warm-up
1. To alternately carry out lunges by the right and left leg forward: the step forward to bend the leg in the knee, ostviv the second the straight line, to execute couple of squats on the bent leg and to change legs.
2. To make several squats, without tearing off heels from the floor and holding knees parralelno each other. Falling - to extend hands forward, rising - to lift up.
3. To make several nakolon of the trunk forward and back.
Having finished warm-up, quietly you resemble 5 minutes and start performance of the main exercises of the complex, their of everything 8, and on performance of one cycle 4 minutes will leave. The Kady uprazheniye lasts 20 seconds. The maximum efficiency from the training is reached if to carry out only 5 repetitions of each exercise of the complex.
1. To rise, legs on width of hips and to squat quickly so that hips were parallel to the floor.
2. To execute as much as possible push-ups from the prone position if it is heavy, then it is possible to rest knees against the floor at the beginning.
3. To lay down on the back, to put hands for the head, to bend legs in knees. To execute as much as possible raising of the body, tearing off shovels from the floor.
4. To sit down on the chair, to rest hands against sitting behind the back and to execute several push-ups on hands, transferring buttocks to the floor.
5. To execute as much as possible lunges by alternately left and right legs forward, bending them at right angle.
6. To lay down on the back, to rest feet against the floor, to bend knees at right angle. To tear off the back and buttocks from the floor, as much as possible straining gluteuses, to return to the home position.
7. To lay down on the stomach and to tear off at the same time from the floor of the leg and the case, slowly returning back them.
8. To execute exercise ""level"", resting on legs and forearms. To stand for 20 seconds.
This complex perfectly suits people who never played sports. The main condition to follow time intervals (20 seconds exercise with high intensity of movements - 10 seconds rest). Every day your physical shape will promptly improve.