Today many professions force us to sit for hours at a table in one situation. As a result it is necessary to deal with various diseases which cause in low activity, weak blood circulation, decrease in metabolism. The Tabata system which is thought up by the Japanese doctor in the nineties is designed to help everyone. It is option of a fast training which duration is only 4 minutes with achievement of the greatest possible result. How it works, we will tell in this article.
What is represented by a system
Tabata is a unique opportunity to force itself something to do, but at the same time not to give a stress to the brain.
It is heavy to overcome the fatigue and to go for hour jog or in the same sports club where 60 minutes will exploit you. This system it is possible to apply houses. It quickly brings a body into a form.
Important! The Tabata system is used by many athletes, athletes as it not only quickly removes fat, but also strongly increases endurance of the person.
The Tabata system represents a 4-minute training replacing hour of a full-fledged lesson of fitness. It has several important rules:
- During the training only one exercise which involves a certain group of muscles has to be carried out.
- Combination of several tabat will be effective only if for each training exercises on different groups of muscles are picked up, and breaks between tabata will make not less and no more than 1 minute.
- Occupation requires only the timer and sportswear.
- It is necessary to carry out exercise within 20 seconds then 10 seconds to have a rest and repeat such cycles within 4 minutes (all at you 8 approaches will turn out).
In each 20 seconds you need to be given and do as much as possible exercise intensively, at full capacity — there are so much repetitions how many as much as possible you will be able. Also important rule consists in technology of performance. If you did not understand as it is correct to do exercises what muscles will be felt how to hold a back and so on, then will not achieve any result.
Get acquainted also with technology of performance of a level, push-ups, jogging, exercises on a fitball, exercises for an extension, a kallanetika.
More likely, you will be interested in a question according to what criteria selected time in 20 seconds. It was proved that for this short period our muscles can work to the full extent then 10 seconds to have a rest will be it enough only and again to join on a maximum.
As far as it is effective?
Many will not believe that by means of a similar short training it is possible to come to trim shape or to get rid of excess weight. Here several facts that the tabat bears to us:
- in 4 minutes we lose 54 calories;
- after the training the process of a metabolism accelerates twice;
- the organism begins to absorb on average 14% more oxygen;
- ninefold acceleration of combustion of subcutaneous fat is reached;
- speed of metabolism will not die away within the following half an hour;
- 2-3 occupations a week are enough in order that in 6 weeks to see the true result;
- faster result can be achieved if in one occupation to do 2 or more tabat, with repetition of 5 times a week.
Whether you know? The young organism for half an hour of intensive run can lose on average from 150 to 200 calories.
And the main thing – you remember that the efficiency directly depends on that, how qualitatively and intensively you carry out exercise. As all of us are special, individual organisms, for everyone there is the maximum. If it is difficult for you to define it independently, then it is better to ask for the help the doctor. Your task is not only in making every effort for a training, but also to make it intelligently, having lowered negative consequences, especially for the health.
Tabata for weight loss
As you already noticed, the training according to the Tabata system is fat-burning, so – can be applied to loss of excess weight and reduction of the body in trim shape.
Whether you know? The one who by nature thin or became such after strict diets will notice with age that his body has no beautiful form. It says about lack of sport. Tabata will help to be in good shape, to tighten muscles, to do skin of more elastic, a dream – strong, and youth – long.
Such interval training, short, but the most intensive is a signal for our organism which will demand from us presence of muscle bulk that the body took out such training. This signal begins to be implemented so that all fat weight gradually turns into muscular. The beautiful figure will be result. At the same time exchange processes which stimulate faster process of burning of fat deposits accelerate.
Agree that sounds very attractively, but not for all. This signal is a stress for a human body. If you for many years indulged yourself donuts and rolls, greasy food and the minimum quantity of oxygen and sport, then, having started a tabata, there is a risk to get a big trauma. Neither heart, nor blood vessels will sustain such sharp loading. We remember rules of gradualness, patience and endurance. To receive a dream figure, it is necessary to make every effort and it is reasonable to control the food, in adequate limits.
It is important to remember that the system for Tabat's weight loss will burn your fat, only if you correctly breathe. It is impossible to hold the breath at all. Oxygen is necessary in order that subcutaneous fat turned into energy.
For maintenance of a body the step aerobics, driving the bicycle, swimming will also help with good shape, crossfit, yoga, dances, gymnastics.
When we begin to be engaged actively physically, the first several minutes an organism work in the anaerobic or oxygen-free mode. In other words, it takes energy from glucose without oxygen participation.
Our task is to pass this mode and to include aerobic in a tabata. The second means oxidations of fat deposits by means of oxygen which moves with blood more actively now. Importance of good warm-up also consists in it.
Warm-up
Any physical exercise and even should be begun the most usual day with warm-up. Many neglect it and very strongly are mistaken, sharply getting up on the alarm clock in the morning, load a cardiac muscle, do not allow a body to get used to vertical position and all bodies to enter more accelerated operating mode.
As a result, we are pursued by headaches, irritability, excess weight and other dreadful diseases. 4 minutes of intensive loading are the new mode for our body too, and it is necessary to switch to it gradually. Warm-up helps with it. What does it represent? It is preparation of a body for a training. Thanks to warm-up the organism does not get a stress from sharp physical activity, and the result appears quicker and more effectively. Several facts which have to convince you of need of existence warm-up exercises:
- the warmed muscles at loading will not tear and will not stretch that will save you from severe pains after the training;
- the prepared cardiac muscle will give a guarantee to normal blood circulation during the occupations, so – you quietly sustain loading;
- disposal of an organism of a stress which can change a hormonal background;
- fast recovery of muscles after the training.
Important! Do not confuse warm-up and a training. You should not load yourself strongly during warm-up, so you will exhaust all stock of forces.
Begin warm-up with the head, finish with feet. Even if tabat at you it is calculated, for example, only on legs, then it is just necessary to warm all body. To you there will be enough from 7 to 15 minutes that you felt that the body heated up. It is the best of all when a small amount of sweat acts. For this purpose it is possible to do various exercises or to choose randomness of movements, for example, dances to the sound of music. Easy jog, jumps on the place will become quite good option. Also it is worth including an extension in a complex.
Whether you know? Exercises which we use in warm-up are also useful also after the training. Especially the extension of a muscle will help to create an accurate relief of a body and to avoid ugly created presses or too exaggerated legs.
Exercises for a complex
Exercises for weight loss in Tabat's equipment can be the most various. The main thing – that they included a certain group of muscles. Also this system demands already existence of a certain physical training. The person has to be rather hardy and grounded physically. The main thing is to follow an order: 15 minutes of warm-up, 4 minutes of a tabata, 5 minutes of rest (extension, walking, run) then it is possible to add a tabata and rest again.
For beginners
If you never played sports, then an exit for you one is to find the expert who will help to deal with a problem and to pick up a set of exercises, frequency of their repetitions, to disassemble the equipment and loading. The doctor or the fitness instructor can become this expert. The hitch consists in gradual approach to Tabata. If you never did similar, then it is necessary to begin from training once a week, further gradually increasing up to 2 and 3 times. When you feel that you need more, you will move to a level of prepared and will be able to load safely yourself even more.
Special attention needs to be paid to healthy nutrition or sports food depending on loadings.
It is recommended to choose for a start no more than three exercises, so – to three tabat. If you do not feel that you are tired, or not burnings in muscles – it means that you made a mistake when choosing exercise or simply incorrectly carry out it. Several examples of the ideal beginning of friendship with the system of the tabat:
- push-up from a floor;
- jump rope;
- various exercises with application a dumbbell of the weight, convenient for you;
- work on a press, twisting;
- level;
- bicycle;
- squats;
- attacks.
Important! For achievement of result it is important not to stop, but also not to forget about 10-second rest. Both loading, and rest play ravnovazhny roles.
For prepared
When your body got used to loadings, the tabat for beginners can seem very simple and ineffective. To correct it, it is important to think of a complex tabata in which several groups of muscles will be involved at once.
One of the complexes which are most loved by all is following:
- To accept a standing position.
- To sit down, lean hands against a floor, having arranged them is wider, than the level of shoulders.
- To jump out legs back, having adopted the provision for push-up.
- To be wrung out once.
- To jump out in a sitting position, without tearing off a hand from a floor.
- To jump out in a standing position.
Jumps on the place from a semi-squat, long jumps in a squat can become other option, at the same time carrying out two jumps with semi-squats for return to the first point, change of legs at attacks with transition through a jump.
Besides, prepared it is recommended to use additional weight. To effectively take heavy dumbbells for squats or to do squats with a divorce of hands with a small weight.
Whether you know? To control time, but at the same time not to be distracted by the timer, you need the special timer Tabata. It is easy to find it in the Internet. Except web versions, there are still applications for mobile, expansion for the browser and also it is possible to buy the inexpensive device.
Pluses and minuses of trainings
Pluses at a training the following:
- reduction of time of occupations without loss, and even with more improved result;
- strengthening of health, condition of a cardiac muscle;
- blood circulation improvement;
- normalization and acceleration of metabolism;
- increase in endurance;
- correction of a figure, shape of muscles;
- disposal of subcutaneous fat.
Thanks to the Japanese scientist Izumi of Tabat it is possible not to spend forces and time for hour occupations in gyms, and to be limited to home trainings, including the imagination.
Incomparable plus of a system also that it is psychologically easier for person to begin to do regularly a training lasting 4 minutes, than to force itself to lay donut and to go to the gym every other day.
Near uncountable merits of this system there are several shortcomings:
- elderly cannot use it;
- will not be suitable for disposal of obesity;
- it is not recommended to people absolutely unprepared.
Contraindications
It is strictly forbidden to do exercises to people with a disease of a cardiovascular system.
It is important! Even if you are sure of the health, consultations with the cardiologist nevertheless is desirable.
The Tabata system is advanced fitness classes, a way to make a dream figure, at the same time to save time. Remember that no result comes quickly, to it it is necessary to pave the long way of work and desire.
Besides, eating of candies after the training on the Tabata equipment will also not bring you the desirable. Therefore believe in yourself, eat properly and you love sport.