Tabata: the rules of training at home, or How to lose weight in 4 minutes a day

We train intensively for 20 seconds - we rest for ten seconds. And so there are eight approaches. The tabat method is built on the principle of interval physical activity. It’s just that there is no one in tabata. Both the professional athlete and the absolute beginner of the gym are equally out of breath if they perform conscience exercises.

An intensive four-minute allows you to instantly start the process of burning fat, without affecting the precious muscle mass. If everything is done correctly, then the fat cells from the corrected zone will non-stop disappear for two days in a row. I must admit that the circular training of the tabath will not be able to replace the power loads. But this is a great alternative to cardio training - much more effective and faster. A tabata protocol was developed for training skaters. It turned out to be so effective and simple that it soon migrated from the Olympic centers to private fitness studios.

Reasons for the popularity of the protocol among yoga instructors

The method was invented by a group of Japanese scientists and doctors. The team leader was a doctor of medicine named Izumi Tabata, after whom the effective protocol was named. Studies of employees of the Tokyo National Institute of Fitness ended in 1996. And their results were instantly published in the specialized publication Medicine and Science in Sports & Exercise. It was then, at the end of the 20th century, that the world first learned about high-intensity interval exercises and the amazing effect that their diligent performance entails.

Today Tabata is the magic lifesaver of yoga instructors. They are often addressed by people with an excess of adipose tissue. Impressive excess weight does not allow you to perform many asanas, making them inaccessible to the client. Intensive four-minute workouts are a unique opportunity to lose maximum weight in minimum time and prepare the body for serious yoga practice. That is why most of the teachers included tabata in the schedule.

The essence of the sensational system

You have four minutes and eight approaches - 20 seconds for each of them. The interval between trips is ten seconds, no more and no less. Training should take place in accordance with a single rule: you must perform the exercises as efficiently and intensively as you have the strength and spirit. It is very important that the body does not have time to cool down during the moments of rest, and the muscles warmed up for 20 seconds remain hot.

Additionally, you do not need to prepare for classes on this protocol.But if you are an absolutely unprepared person from a sports point of view, then it will not hurt to do a little workout in front of the complex. This will simplify the start of the four-minute intensive.

Another important condition is rest. The allotted ten seconds should be spent only on him. Drinking water, talking with friends, turning on a stopwatch, petting a cat - all this is strictly prohibited. Your body has only ten paltry seconds to relax before the next set. Do not deprive him of this smallness.

Intensive benefits

Negative reviews about the four-minute intensity can be heard only from the lazy. Why is Tabata so good? Here are five of its key benefits.

1. Burns fat for 48 hours. Tabata stands out from other sets of physical exercises in that fat burning lasts another two days after the end of the intense. Just imagine: you did the complex yesterday, and you lose weight thanks to this even today - a day or more after training.
2. Lets you lose weight fast. The Japanese doctor’s authorship protocol is vivid evidence that proper training is not always long, but always intense. It turns out that for quality and quick weight loss it is absolutely not necessary to spend the night and sleep in the gym. Just one four-minute a day or two workouts a week lasting for half an hour - and soon you will not only feel, but also see the benefits of the intensity for skaters. For half an hour, tabats can be equated to an hour of running, cycling or an incendiary zomba, or to two hours of yoga or walking at a fast pace.
3. Not bored and diverse. Exercises must be performed every day. What they will be - only you decide, depending on your mood and your goals. Adore cardio training? In this case, you can combine the leg swings to the sides with a jog in place. Do you like strength exercises? Perform a mix of push ups and lunges. The only thing that will always be unchanged is a timer that counts down the intervals of rest and hard work of the muscles.
4. Positive effect on health. Any physical activity has a positive effect on the health of athletes, if used correctly and without excesses. But tabata even here stands apart. Training according to the protocol, unlike other varieties of sports loads, not only increases stamina and has a beneficial effect on cardiac activity. A four-minute intensively provokes a natural release of hormones responsible for high spirits and vigor. Not to mention the long-playing fat burning effect.
5. Allows you to practice without a coach. The reason for the failure of training for most home-grown athletes is the lack of a coach. In the case of Tabata, the overseer function is time. Clearly measured intervals do not allow you to relax and spit the ceiling. Twenty seconds to work - ten seconds to rest. And not a step to the side.

Energy Efficiency

A minute of normal leisurely running allows you to get rid of 10 kcal. The result is not bad, but you always need to strive for more. The intensity of the Japanese professor of medicine is the greater that, if desired, is available to everyone. The elimination of body fat, launched at the start of the training, continues for another two days after its completion.

Scientists have proven that cardio training, equal in duration to a school lesson, burns more calories than intensive protocol sessions for a similar time. But the loss of adipose tissue in people who practice taboo is nine times higher than in cardio lovers.

TOP 5 free tabata timers

To simplify the training according to the protocol, special mobile applications for devices on Android and iOS will help. You choose the exercises, and the countdown is carried out for you by a special program. Below are five of the most popular tabata timers, which are available for download on a smartphone or tablet absolutely free.

1. Interval Timer. Suitable for independent training of any type, including a four-minute intensive. Includes the ability to play music from a compiled track list. As well as the ability to independently create interval patterns. A repost function is available in the software (software) - to share the details of your workouts in popular social networks.
2. Seconds. The program has many ready-made templates for various types of circular training, including tabata. The software works on any device, regardless of the operating system. When the program starts, the athlete's pulse may be displayed on the screen (for this software must be synchronized with a fitness bracelet, if any). The program is integrated with Apple Health.
3. Runtastic timer. The application has voice guidance, giving the go-ahead for work and rest during the training. The user can adjust the volume of voice guidance for each training phase. The program includes a timer showing the elapsed and remaining time.
4. Tabata Stopwatch Pro. The application has one interval already configured - a classic four-minute intensive. However, the software also has the ability to configure intervals, sets and approaches in manual mode, as well as the ability to choose music for training. The application works in lock screen mode.
5. Timewinder. 35 free interval patterns. The ability to adjust the required interval in manual mode and provide it with an image and accompanying explanatory text. There is a function for recording comments during training on the recorder.

Exercises

Ready to start your intense workout? In this case, set the timer for four minutes, pre-setting the number of approaches equal to eight. Classes at first should consist of a single exercise. So you can work out as much as possible specific problem areas. All that is required of you is to choose one of the exercises described below and start working on your own body. The work is complex, but short-term and productive.

Running on the spot

Description. This exercise will tighten the buttocks and strengthen the muscles of the legs. During execution, it is important to keep the body stationary. Shoulders should not “jump”, and the neck should not be too mobile. Only legs work, and hands perform an auxiliary function.

Execution algorithm

1. Imitate running in one place.
2. Raise your knees as high as possible.
3. We try to keep our shoulders relaxed.

Push ups

Description. You need to perform the exercise with an eye to the fact that the athlete's body should be stretched like a string. You must feel every muscle. A complicated version of push-ups is when the hands are exactly under the shoulders. A simplified version is when the arms are wider than the shoulder line.

Execution algorithm

1. We accept an emphasis lying.
2. Spread the legs shoulder-width apart or put them together (a more complex version).
3. At the signal, we bend our arms and lower the case as low as possible.
4. We extend our arms and raise the body, repeating the exercise until the sound signal.

Strap

Description. The bar is a static emphasis lying on slightly bent arms. Professional athletes say that the arms in the bar should be bent just like the legs of a panther before jumping. To simplify the exercise, you can hold the bar on straight arms, while legs apart at shoulder width apart. In a more complex version, the legs are gathered together, and the arms are only slightly bent. The tailbone in the bar should be tightened. The spine is straight. If you feel that the lower back is bending, this is a sign that you have not twisted your tailbone.Continuing to do this exercise incorrectly can lead to back problems.

Execution algorithm

1. We get to the bar, stretching the body as much as possible in one line.
2. Bend your arms slightly and twist the tailbone so as to eliminate the deflection in the lower back.
3. We lower the pelvis as low as possible and stand until the sound signal.

Jumping popping over the top of the head

Description. This exercise for owners of overly lush hips is what the doctor ordered. When jumping, legs should be placed a little wider than the shoulders, simultaneously clapping his hands over his head.

Execution algorithm

1. The initial position - the body is level. Hands at the seams.
2. At the signal, we make a jump, spreading our legs to the sides and raising our hands through the sides up to make a clap.
3. We return to the starting position through the jump, performing the reverse actions with arms and legs.

Squats

Description. When doing squats, it is important that the feet are parallel to each other. The distance between them is chosen by ourselves, depending on preparedness. Knees should not go too forward. It is necessary to lower until the hips are parallel to the floor.

Execution algorithm

1. At the signal, we bend our knees and simulate sitting on a chair. We don’t fall too low and make sure that the back remains level.
2. The calves should be perpendicular to the floor. For convenience, you can stretch your arms in front of you.
3. We return to the starting position, without straightening the legs to the end. Repeat until the sound signal.

Russian twisting

Description. You will need a dumbbell to complete this exercise. The optimal weight of a dumbbell is 2 kg. Tabata, based on Russian twisting, will quickly remove the sides, tighten the stomach and make an aspen waist.

Execution algorithm

1. We sit on the mat and take a dumbbell, holding it with both hands.
2. At the signal, we simultaneously bend our legs slightly, lifting our feet off the floor, and turn the body to the left.
3. We return to the starting position, and then we do the same, twisting the case to the right.

Burpy

Description. Burpee - alternating smooth body with deep squat and classic strap. This is an effective tabata on the abs and leg muscles, after which the “cubes” are especially felt. When aligning the body, it is important to jump out of a deep jump as high as possible, no matter how difficult it may be.

Execution algorithm

1. We get straight, hands at the seams.
2. At the signal, we perform a deep squat, placing our palms on the mat.
3. Next, through the jump we go to the bar.
4. Then back to the deep squat position.
5. We jump out of the squat as high as possible and repeat the order of the burpie elements again.

Lifting weights above the crown

Description. To complete the exercise you will need a weight of 3 kg. If this weight is too heavy for you, take a lighter shell. Tabata, based on this algorithm, will allow you to work out your upper body efficiently, focusing on the press and arm muscles.

Execution algorithm

1. We take the weight with both hands.
2. At the signal of the timer, we lift the weight to the chest level on straight arms.
3. Next, we raise our hands with the weight up so that they are as even as possible.
4. We omit the same in two stages.

Lunge Jump

Description. No additional equipment will be needed to complete this exercise. It is based on a normal jump with knee extension at a right angle to the floor. Immediately at the time of the jump, you need to change the leg from right to left and vice versa, alternately bending them at right angles. At first it will be difficult to do this, but over time the number of jumps made will increase.

Execution algorithm

1. We get up evenly, legs together, hands down at the seams.
2. We bring any of the legs forward and bend it so that the knee is at right angles to the floor.
3. We jump up as high as possible and at this moment we change the position of the legs: the one that was in front should be behind, and the opposite, on the contrary, should bend at right angles to the floor at the time of the jump.
4. We continue to alternately perform the exercise until the sound signal.

Ski twists

Description. This is one of the favorite exercises of biathletes and skiers. With its help, you can work out the muscles of the press with high quality, and so much so that after the first training, the stomach will burn with fire. But over time, where there used to be a fair amount of adipose tissue, smooth and accurate cubes of the press will appear.

Execution algorithm

1. We stand on the bar: arms shoulder-width apart, slightly bent, legs together.
2. After the sound signal we bend our legs and pull them to the right side of the body with the force of the press.
3. Then we do the same, but to the left.
4. We continue to bend the legs alternately, pulling them to the right, then to the left side of the press until the sound signal.

Complexes for different parts of the body

Once a monotonous tabata gets bored, and you will feel within yourself the strength and desire to go to a complex intensive. Use the table to choose the right exercises for working out specific parts of the body. The complexes proposed in the table were compiled by well-known trainers Calvin Gary and Illen Bell. Therefore, you do not need to reinvent the wheel. Just grab and use sets of exercises with proven effectiveness.

Table - Complexes for tabats

A way to track progress

Understanding if there is progress is very simple. It is enough to record the number of exercises done in each of the eight approaches. Suppose you lunge forward. The approach sheet may look like this: 8-8-8-6-5-5-5-4-3. Each number on this sheet is the number of exercises completed in 20 second rounds. Every day you need to summarize the numbers. If the final number grows day by day, then you are really progressing. And if you notice that from time to time in the last round you are doing more approaches than the day before, you will be able to state double or even triple progress.

Special moments

Tabata is a useful thing, but not for everyone and not always. In order not to damage your own health and get the maximum result from performing exhausting exercises, pay attention to two important points.

1. The doctor's consultation. It’s hard to overestimate the benefits of tabats. But intense training, like any other sport, you need to engage in thoughtfully and with an eye to the current state of your health. Contraindications to tabata are cardiovascular ailments. If there is even the slightest doubt about the quality of your heart, consult a cardiologist or therapist before starting workouts. If you ignore this recommendation, you risk harming your health.
2. Proper nutrition. To consolidate the results of a four-minute intensive can and should be done using proper nutrition. This is no less important component of an ideal figure and excellent physical shape. Drink water. Eat at least five times a day. Saturate your diet with coarse fiber - vegetables and fruits. Stop eating bread, drink alcohol, smoke and get nervous. Eat varied and leisurely.

Experts recommend performing the complex, starting with a four-minute workout. Feeling the strength in yourself, you can safely increase the duration of the circular intensification up to 15 minutes. After a month of daily exercise according to the protocol of the Japanese professor of medicine, you will notice the result.The body will get used to increased metabolism, which means it will burn more fat cells than before training.

Reviews: "Tin and buzz at the same time"

I tried it for the first time today and I’ll tell you this tin and this high at the same time! An hour after training, I still feel how my muscular system works. I started with 3 exercises of 4 approaches. I haven’t tried anything cooler than such a training. Tabata, I'm yours with arms and legs!

Julia Chuprey, https://www.jv.ru/news/bloghi_instruktorov/alieksiei_vasilienko/31174-uprazhneniya-tabata-intervalnaya-trenirovka-dlya-p.html

I have been doing it for 2 months. doing almost every day now. Started 3 times a week. Added a second loop. There is an effect. Together with nutrition and great body began to look good. It is seen that the subcutaneous fat has melted. I have a problem on my belt, a lifebuoy. So he wavered after all. Decreasing in volumes noticeably!
And the hands ... mmmm, the reliefs became clearly visible.

Fifa http://lady.tochka.net/22462-sistema-tabata-4-minutnaya-trenirovka-kotoraya-zamenit-chas-fitnesa/

For many years now I have been working in the field of fitness without restraining a dumbbell and what kind of training I have not encountered during this time. Tabata, as a direction, has entered wide circles recently, in Russia many still do not know what it is. For the past two years, I myself have been practicing this direction and leading it in my dance and fitness studio, during this time I and my clients have a very good impression about this system, and most importantly there are obvious results.

Based on the experience of dozens of clients, I can say the following, the first training is very difficult for everyone, people groan, moan and want to run away, but nevertheless, those who came for the result remain and he does not keep himself waiting long, after a month of training, shortness of breath disappears, it becomes much easier to perform exercises, the muscles are tightened and adapted to the initial load, and most importantly, the weight goes away. Of course, in the matter of losing weight, not so much training is important as nutrition, so the ideal formula for losing weight = tabata + proper nutrition.

Roxy-sty http://irecommend.ru/content/effektivnaya-trenirovka-dlya-pokhudeniya-podoidet-dlya-zanyatii-doma-kak-zapustit-protsess-z