Discover the Tabata training method, which helps to bring the figure to the desired state relatively quickly. The technique, unique in its essence, was developed by the famous doctor Izumi Tabata. The methodology is based on short, but highly effective training, alternating with rest. Tabata for weight loss is used by people of different age groups, with different health conditions and levels of physical fitness. At the same time, it allows you to achieve amazing results for all trainees in a short time and without side effects.
The editors of estet-portal.com decided to find out why Tabata is a fast and effective method of losing weight.
- What is the essence and principle of the Tabata workout method for weight loss
- How does Tabata training affect the body
- For weight loss, just 4 minutes of Tabata training is enough on day – real
What is the essence and principle of the Tabata workout for weight loss
Excess weight affects both the emotional component and human health. Overweight people know how hard it is to lose weight. In order to lose a couple of treasured kilograms, you need to put an incredible amount of effort, not to mention the "martyrs" who have to fight with more significant excess weight.
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Tabata, unlike most weight loss programs, consists of sessions lasting only 4 minutes, during which you perform 8 sets of 20 seconds, with breaks of 10 seconds to rest. In such a short period of active physical activity, the body "manages" start all metabolic processes. During breaks, trainees have time to "take a breath"; and relax, but it should be noted that during this period of time you can’t drink water and relax, the best option is to walk at a calm, measured pace around the hall.
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In order for training to bring you the maximum benefit, it is worthwhile to draw up a program correctly - choose exercises that will involve the largest number of muscle groups. If you have a sports background, then you can complicate your workouts with the help of using weights.
How does Tabata training affect the body
Whom will Tabata be useful for? We recommend that you familiarize yourself with the principle of operation of this technique in more detail and understand whether this option of physical activity for weight loss is suitable for you or not.
Tabata accelerates even the most "lazy" metabolism.
Fast pace in Tabata is the main emphasis in training. One 4-minute Tabata Slimming session is equivalent to a 45-minute cardio workout. The muscles included in the work quickly start all metabolic processes in the body, due to which there is a rapid breakdown of fat. Moreover, your lipid reserve continues to disappear even after the end of the session. The Tabata protocol is by far the most effective method in the fight against excess weight.
Tabata is effective in restoring the body's defenses.
Regular training leads not only to the rapid burning of body fat, but also to the strengthening of the cardiovascular system, increases the endurance of the body. You will notice how easy walking for long distances will be, and the body will also be able to resist viral infections during epidemics. To conduct a workout, it is not necessary to visit the gym, classes at home will also be effective.
Tabata helps to accelerate blood circulation, it is used to remove excess fluid from the body and accelerate the "movement" of the body. lymph. Regular exercise will help get rid of puffiness and cellulite. Because beauty is health.
Everyone can do Tabata, regardless of the level of physical fitness. Caution should be exercised by people suffering from varicose veins.
For weight loss, just 4 minutes of Tabata training per day is enough – real
Overweight people know how long it takes to achieve the desired physical shape. Long exhausting workouts in the gym, dieting, regular visits to a massage parlor - all this often does not have enough time and energy. In this case, the Tabat protocol will become a real lifesaver for you. As mentioned above, it takes very little time to complete it, and you will feel the result after the first workout. To get the desired effect, you should exercise 3 times a week, but do not forget that in the fight against excess weight, all means are good, so stick to the right diet.
Slimming Tabata is carried out strictly according to the following scheme: a certain exercise is performed for 20 seconds, followed by a 10-second break, and this cycle is repeated 8 times, which is only 4 minutes in total. Do you think it will be easy to endure 4 minutes of training? In 4 minutes, you need to give your best, and at the same time try not to violate the technique of the exercise. If you are not tired - do not expect the effect.
List of suitable exercises for performing the Tabata protocol:
• Push ups. An easier option (especially suitable for women) is push-ups from the knees.
• Push-ups with legs elevated (for example, on a fitball).
• Twisting. Lifting the upper body, lying on the stomach, arms bent at the elbows and located at the back of the head.
• Squats.
• Pear kicking.
• Raising straight legs in a prone position.
• "Scissors". Lying on your back, lift straight legs at a 45-degree angle and perform a crossover. An easier option - raise your legs at a right angle.
• "Scissors" from a lying position.
• Breeding straight arms with dumbbells to the sides.
• Triceps pushups. Sitting on a chair, rest your hands on the seat, lower your buttocks to the floor, and do push-ups, keeping your arms parallel to each other.
• Raise your knees to your elbows. Standing, bend your arms at the elbows and raise the legs bent at the knees obliquely to them - the left knee to the right elbow, and vice versa.
• "Barrier". Lying on your side with an emphasis on your arm, point your legs slightly forward. Raise and lower your legs without touching the floor.
• "Attack". Lying on your back. Without lowering your feet to the floor, strike with both feet at an invisible opponent.
• Raising closed, straight legs while sitting on a sofa or other secure seat.
• Half bridge. Lying on the floor, feet rest on the floor, knees bent, arms straight along the body. Raise your buttocks and back, squeezing your glute muscles hard, and come back. Do not take your shoulders off the floor!
As you can see, Tabata for weight loss is a safe and time-tested way to get rid of those unwanted extra pounds without spending a lot of time on training. The method is attractive not only for its effectiveness, but also for its affordability - everyone will be able to start the process weight loss without leaving home.
The minimum number of restrictions, accessibility and high efficiency - all these advantages you can feel for yourself when you start doing Tabata. Do not hesitate, start your journey to a healthy, slender body right now, and the estet-portal.com portal will help you with this, where you can get acquainted with the most advanced and effective ways to maintain the beauty and youth of your body.