4 minutes to sport. Training on the Tabata system
'21.04.2017'
Source: Shape
Faced with the desire to lose those extra pounds, we want to see the result quickly and spend little time on physical activity or the preparation of diet food. The system of short high-intensity workouts developed by the Japanese doctor Izumi Tabata. According to shape, people who have gone through this training system speak of it as the most difficult "to nausea", "to sparks from the eyes." And this is natural - after all, 4 minutes of such physical activity is equal to the hourly intensity of physical activity in the gym. Dr. Tabata states that this kind of workout puts the body in non-stop activity and fat burning continues throughout the day, not just during exercise.
The principle of Tabata training is quite simple. You choose your favorite activity - running, jumping rope, squats, push-ups, whatever you like. Break this lesson into 7 sets of 20 seconds. During these 20 seconds, you do the same exercise as intensely as possible, then take a break for 10 seconds, breathe deeply, and begin an intense workout again.
Do not forget to do warm-up before class. Remember breathing, watch him. Try to find a good timer for which you will mark the task. Do not rely on your internal timer, during the lesson he will fail you. At first, ask someone from your loved ones to follow the clock and tell you the beginning and end of the exercise.
During those 10 seconds off, don't try to do something. Listen to yourself, try to catch your breath. Focus not on time, but on doing the exercises. Sometimes counting actions helps. For example, 20 squats is a break. Make it harder for yourself gradually. Start with the ones that work best for you.
