Lighting method according to the Tabat system. A set of exercises of the Tabat for weight loss for beginners

If you want a good figure, but do not like to spend a lot of time in the gym, perhaps the gymnastics of the Tabata is exactly what you need for weight loss. This technique implies short, only 4 minutes, but supersacial loads, and it seems easy only at first.

The history of the Tabata system

The founding father of this miracle system is the Japanese doctor of the Amazumi Tabata. The very history of the creation itself hints that this method is not at all for beginners - Professor Tabata came up with it for training skaters. Just imagine what loads should be.

The system was developed and tested at the Tokysk Institute of Physical Education and Sports in the 90s, and today the entire fitness industry is actively using a tobat complex for recovery and weight loss.

Why is the Tabata complex?

This technique is based on the interval training method, when the periods of active load are combined with periods of maximum relaxation. However, in the Tabata system, all the cycles of muscle work and rest occur within 4 minutes. How can it be, you ask, isn't it too little for four minutes for a full training? It turns out that not: many people call the tobate system ideal for weight loss. Reviews say that the results can be seen after the first month, and most importantly - for this you do not need to go to the gym.

We will reveal a few secrets:

• all exercises are performed not at the half of strength, but at the limit of capabilities - after training you should simply be exhausted from fatigue. So the body manages to burn the same number of calories (or even more) as during the usual monotonous training in the gym;
• in addition to the set of exercises itself, a mandatory warm-up and hitch is also performed-and this is another 10-15 minutes;
• gradually, getting used to the exercise cycle of 4 minutes long, you can add another same cycle, then another one, thus gradually increasing speed. But the first time you will grab one cycle with your head, or maybe you will even have to use a lightweight version of the exercises.

During any physical activity, the metabolism in your body accelerates and remains highly effective for some time after training - that is, at rest, the body spends a much larger number of calories. It is proven that the period of “dispersed” metabolism after training for the tobate lasts much longer - from several hours to several days. Naturally, such an effect is achieved only with regular Tabata training. For weight loss and harmony, you will have to try and not miss classes.

The number of classes per week depends on your physical form. For people who have not played sports at all before, it is better to start at all with ordinary training or with a lightweight complex once a week. With sufficient experience, you can start with 1-2 training in one cycle and bring to 2-3 several cycles.

Safety precautions in the Tabata system

Although the charging of the Tabata is an excellent method for weight loss, it represents considerable stress for the body.   You can not start such high -intensity physical exertion without consulting a specialist. Ideally, you need to find out the opinion of your doctor, especially if you are not perfectly healthy - for example, in the following cases:

• rehabilitation after a long illness - it is better to start with physiotherapy exercises,
• insufficient endurance - as in the previous version, you must first master a simpler set of exercises;
• the presence of any injuries of the musculoskeletal system;
• problems with the cardiovascular system;
• blood pressure problems;
• problems with the vestibular apparatus.

Be sure to perform a brief warm -up so that the body does not have a sharp change in the state of rest to a state of high activity. Complete the complex stretching and relaxation exercises. Make sure that do not go beyond the permissible load, checking the pulse frequency before, during and after class, especially if you use weighting agents. To do this, you can use  pulse calculator.

Tabata training in 4 minutes

The tobat system is suitable for weight loss even to the most busy people: it will be necessary to allocate only 4 minutes a day. However, these 4 minutes you will have to work at your maximum, alternating it with brief periods of relaxation. During relaxation, try not to be distracted by anything - except to write down the number of repetitions of the previous exercise.

We select the exercises by the Tabata method

Even if you want to work out only a certain part of the body, for example, use the Tabat method for losing weight, it is still better to choose comprehensive exercises - that is, those that use the maximum number of muscles. After all, weight loss does not occur locally - this is a process that affects the whole organism.

Please note that the exercises should not be difficult to fulfill and require well -developed coordination.   The simpler the technique will be, the more accurately you will perform movement, developing the highest pace. If you want to include exercises more complicated in your Tabat complex, for weight loss as fast as possible - do not deceive yourself, but first take care of the analysis of the equipment and learn to perform them correctly. Let us describe some nuances of typical Tabata exercises:

• running in place - be assembled, hold posture, always land on the feet softly so as not to damage the joints;
• jumping through the rope is the same remark as for running - pay special attention to the softness of the landing;
• push -ups - stretch your body, hold yourself with a press, place your hands wide and do not fail your chest;
• squats - keep your back as smooth as possible, do not drop the body and do not let the knees protrude beyond the socks - so they take the entire critical load on themselves;
• lugs - keep your knees at an angle of 90 degrees, and your back is flat. Connect the muscles of the press when lifting.

In any exercise, follow the beauty of the lines: the back should be straightened, and the stomach should be pulled. If at least a little tighten the navel to the spine, your body center is included in the work and leads the rest of the body into the tone.

Preparing for classes on the Tabata system

A special Tabat-Timer tobat will help to follow the time-while you are engaged, he counts a second and tells you when you need to relax and how many rounds are left ahead. If you are studying at home, it is convenient to turn on such a timer on the laptop screen and place it in front of you.
An example of Tabata-Timera-   by this link.

Also, lovers of losing weight on the Tabata protocol recommend that beginners put a towel in the reach zone, because sweat usually flows with streams.

We begin to engage in the Tabata system

Be sure to make a warm -up. Before any load, it is necessary to bring the body to working condition and disperse the blood through the body, especially before such an intense as the Tabata method. For weight loss and normal functioning of the body during training, you need to accelerate your pulse. It is also necessary to knead the ligaments and joints in order not to suddenly get injured.

For the entire Tabata cycle, you perform only one exercise:

• 20 seconds we work at our limit;
• 10 seconds of relaxation, while the muscles, without cooling, remain in working condition - for this you need to not fall dead on the floor (although it will want), but walk at a low pace, restoring the rhythm of breathing;
• repeat the round (20+10) 8 times.

If you still feel the strength to study further, then proceed to the next cycle by choosing another exercise.

Tabata-impending for weight loss: a selection for beginners

Despite the fact that experts recommend only one exercise in one cycle, beginners can perform a selection of several different ones to quickly bring the body to tone. We give an example of a comprehensive training that you can first perform as a base.

Tabata exercise - running on the spot/jumping on a rope

Active running or jumping will become a good start of training. Even if after warming up you are still not determined, this exercise will fix the situation. Keep your back evenly, gently land on socks, and for a greater effect you can lift your knees high to your chest - this additionally involves the muscles of the press. Please note: do not tilt the body to the knees, but knees to the chest. The back remains flat.

Tabata exercise - lunges

Lunges are often added to the Tabat complex. Exercise is ideal for weight loss, especially for women, because it involves all typically female problem areas. Lunges can be made in different directions - forward, to the sides, back.

In the attacks forward, still straighten your back and keep right corners - your knees should be bent at an angle of 90 degrees. The front knee does not go forward, but is located exactly above the heel. The back - barely concerns the floor.

Tabata exercise - push -up

A classic exercise for training the whole body, including numbers and in a set of tobat. It is used for losing weight and comprehensive muscle development. To perform push -ups, take the emphasis of lying, the body is elongated like a string, the stomach is pulled up, the lower back is not failed. Pull the shoulders to the sides of the ears. During it, hold the body not only with your hands, but for the most part by the press.

If you feel insufficiently prepared, then do the exercise from the knees.

Tabata exercise - reverse push -ups

For this exercise you will need a chair. Sit on the floor, take your hands from behind on the seat of the chair. Make sure that your hands remain parallel to each other, and the shoulder blades do not jump to the ears - pull your shoulders to the sides and keep your back straight. Tear off the pelvis from the floor several times and raise yourself with your hands. Do not forget to include the press in the work.

Tabata exercises - wide squats

This exercise on the so much loads knees as classic deep squats, which means more suitable for beginners. In addition, it works out well the inner surface of the thigh. Put your legs wide, keep your back straight, your stomach is tightened. In the squat, the knees should not go out for socks.

Tabata exercise - lifting the body in the half -tank

Good exercise to eliminate stagnation in the pelvis. You go to your back, bend your knees and pull your heels to the buttocks. Then tear off the pelvis from the floor and lift it up. At the top, you try to push the pelvis as much as possible. At the same time, the shoulder blades remain on the floor, the shoulders are straightened.

Tabata exercise on the press - boat

Sit on the sciatic bones (not on the tailbone!), Straighten your back, tighten the press and tear your legs from the floor. Most likely, in the beginning you will not be able to completely straighten your legs - you can hold them bent at the knees parallel to the floor, holding your hands to preserve the balance. This exercise is static, but if you can do it and not fail the lower back, you can try to tighten the body to the legs with springy movements.

Tabata exercise - Burpie

If you mastered all the previous exercises, try to complete the training of Burpie. Burpa is a combination of squat, push -ups and jumping. The execution scheme is shown in the picture: first you squat and touch the floor with your hands, then bounce back, taking the weight partially in the palm of your hand, squeeze out, jump into the squat and jump out of it. Be careful with this exercise if you have problems with the joints.

When you get used to this complex, then select the following for yourself. The network now has a lot of information about the exercises of the tobate used for weight loss. A video with a sequence can be very convenient alternative if you are engaged at home. Then you do not have to actively monitor the timer and remember the sequence.

Like any other physical activity, the Tabata complex can bring both benefits and harm. Choose exercises and the level of load wisely, and then you will feel an exceptionally positive effect of the Tabata system. You will achieve weight loss even faster if you complement the exercises with rational nutrition.   Then your figure will be guaranteed to maintain achieved harmony and tightness.