The program of express trainings by last name the Japanese scientist-inventor Izumi Tabat becomes more and more popular in our country. Still, only 4 minutes of occupations a day promise effective and quickly weight loss!
Trainings on the system are called ""protocols"" and are considered as high-intensity loadings. They were developed by the Japanese coach Irisava Koichi who suggested the players to train according to the following scheme: 20 seconds intensively to work, and then 10 seconds to have a rest. These are considered 30 seconds as the round, and rounds such it is necessary to make 8. After their performance 1 minute of sport exchange have to have a rest, and after to make 8 rounds again. And so - 4 times. As a result the training lasts 20 minutes.Professor Izumi Tabata to whom the coach appealed to conduct the system research on efficiency, found out that in only 30 days the muscle bulk of the athletes adhering to the tabata increased almost by 30%, and almost the endurance increased by 15%. Besides, they dispersed metabolism and the fat layer decreased. As a result of these researches which were published on the name of professor the system received his name and began to gain popularity in the ranks of the people watching the weight and health.
About types of trainings
Of course, such intensive training as it is described above, isn't suitable for beginners. For a start it is better to be limited to one round.
Tabata is, first of all, time intervals. Exercises can be absolutely different! The main thing - try to involve different groups of muscles and train to the limit. To understand that you didn't ""idle"" very simply: after the round you will feel strong fatigue. However if at you during the training the head suddenly began to spin or you felt other indisposition, it is necessary to stop immediately!
Among exercises which perfectly will be suitable for the system - running on the spot, push-ups, jumps with high lifting of knees, raising of the trunk from the prone position, various squats... generally, for what there will be enough imagination! And it fails, on the Internet there is the set of rollers with exercises. However don't forget that it is necessary to perform all exercises correctly! And also that it is necessary to do warm-up and the hitch. Also you shouldn't grab weighting compounds at once: better let loading accrues gradually.
10 seconds of rest need to be organized also correctly. Just you shouldn't stand, to resemble about the room better. It is possible and is necessary to drink a little water. And it is still good to hold row the leaf and the handle to write down the number of repetitions of each uprazheniye. Over time you will see significant progress! The optimum number of trainings in the week - 2.
What needs to be had near at hand?
First, the timer is required. The set of tabata-timers can be found in the Internet: from standard kick of the gong to beatboxing version for fans of hip-hop.
Secondly, towel. Don't think that in 4 minutes you don't sweat!
Thirdly, the small bottle with water, you don't need dehydration.
Also the pulsator, and in the future can be useful to increase loading - dumbbells and weighting compounds.
When to wait for results?
The first noticeable results will appear in 14 days: muscles will become stronger, strukturny, the fat layer will decrease, the bearing will improve. Add trainings with healthy nutrition and massage - and you don't recognize yourself!
And finally couple more of the interesting facts: in 1 minute of the training you will burn about 14 kcal that is the record among different types of loadings and also will double metabolism speed, and it will remain at such level half an hour more.