Tabata (slimming exercises): description, reviews

Tabata training has long gained popularity among those who want to quickly get rid of excess weight and save the result for a long time. They help you not only to lead into the mold to your body and give it a nice relief, but also to get some useful habits. After all, no one will argue with the fact that regular physical load have a beneficial effect on the body. Tabata complex exercises will allow you a month to get rid of about 5-7 kilograms and improve their health.

The essence of the method

Tabata protocol is known due to its effectiveness. The method consists in the fact that for small intervals of time to perform as much as possible intensive loads.

The scheme is quite strict. You choose a specific exercise and start to implement it for 20 seconds, then 10 seconds, giving the body a rest and exercise is another approach. Such a cycle to fail should be repeated 8 times. The result is that your daily workout is 4 minutes.

It may seem that it is very easy to withstand a 4-minute Tabata workout. slimming exercises simple, but due to the fact that you are doing them with high efficiency, we have to give all the best to the maximum and the body gets tired. The technique of the exercises may not be violated, otherwise no effect wait just not worth it.

Perform the workout

Warm-up is needed before exercising any type. Untrained muscles hard to carry the load, and then start to hurt. Especially important is the warm-up, when it comes to Tabata: exercise for weight loss is meant the complex high intensity, so no prior training is simply impossible.

Some stretching exercises:

• Warm-up for the legs. Left leg reserve fixed, right lunges forward without bending at the same time her knee. So a few times, then change legs.
• The most simple stretching exercises - squats are normal. Anyone can do them. Remember that you can not take your heels off the floor, and at the time of squats need to pull your hands in front of him.
• torso in different directions. 20-30 times in each direction, while keeping your hands on the waist.

Exercise for Beginners

Newcomers can not be immediately much to overload your body, so you need to choose the more simple exercises. Of course, the effect of which will be a little less, but you can save yourself from such problems as muscle pain.

Tabata exercises for beginners:

• standard pushups. If this is hard for you, you can do them on their knees.
• Lie on the stomach, arms bent at the elbows and place it on his head. Then we begin to perform lifting body, namely its top.
• Squats.
• Excellent exercise for tightening leg muscles - kicking bag.
• Lie on your back, legs straight rises. The angle should be 45 degrees, although the first workout can then begin and 90. The legs perform hybridization.
• For this exercise will need dumbbells. Newcomers will approach the weight of 2-3 kg. Take them, we begin to breed hand in hand.
• From a sitting position (on the couch or in a chair) picks up the serried feet. If it should remain straight.

How to calculate the time before starting the Tabata (slimming exercises)? The timer can help you with this. Place it next to him during the workout, and you can always keep track of time.

Some effective exercises for advanced

It is important to understand that after two weeks of performing simple exercises you will not be dramatically prepared. I need a few years to engage in sports to gain enough experience and strength for more serious training. Of course, you can try all at once, but the next day the muscles will ache so elementary that you will not be able to rise from her bed. It is for this reason, be sure to evaluate your options.

If you are constantly engaged in fitness, you make the morning run, charging and you believe that your body will withstand a workout for Tabata prepared, then these exercises you will approach:

• Custom pushups. Starting position - standing. Then you need to rapidly adopt the supine position, while relying on the hands. We perform some push-ups and immediately get up. Then a few jumps and repeat all around.
• a half-mile. Starting position - lying. Hands are placed along the body, knees bent and your feet are firmly supported on the floor. The essence of the exercise is that we need to lift up the buttocks and torso with a raised, straight leg. Shoulders off the floor in no case do not separate, alternate legs.

Remember that after the four-minute workout you should feel very tired, otherwise the desired effect will not reach. There are still forces? Then do a few more times the same sets of exercises.

Hitch: whether or not to

You know, what are the Tabata - exercise for weight loss. It is far from easy - to strictly follow the instructions and do not give up at the last minute. If, however, you have got, then we must remember that after any physical exercise definitely need to spend even if short, but cool down. Within four minutes of Tabata exercise your muscles will begin to work very hard, abruptly stop their work simply can not be, otherwise the next day you attack the terrible pain throughout the body.

Simple exercises for a hitch:

• Slow Running. No need to run a long time, 5-10 minutes will be enough to load on the muscles slightly decreased.
• leans the torso in different directions, helping hands.
• We sit on the floor, legs possess as much as possible, then leans forward and try as far as possible to reach the floor with your fingertips.

Tabata - exercise for weight loss, that take a lot of effort, and a hitch to help relax and bring themselves into feelings after intense exercise.

How to organize your training

There are several options how to organize the training:

• Distribute one workout for a few cycles. The first cycle is performed one exercise, the second cycle - more. So you can use large muscle groups.
• Alternate exercises that require power load, with the rate of exercise. It can do both beginners and professionals.
• Several exercises can be used in the same cycle. The first days it will be hard, but then you get used, and Tabata exercises for women you will be given a lot easier.
• The most difficult type of workout - it's 8 to alternate exercise cycle. The new approach - a new movement. Lose weight so it will be much easier and faster.

When will the first results of

Tabata - this is a very effective way to get rid of excess weight. However, most of the ladies are interested in when they already see the first results. Your body will begin to return to normal within a few weeks. This is shown both visually and on the number of kilograms on the scales. The skin becomes taut, disappear fat from problem areas, and you'll just feel a lot better.

If we consider that Tabata exercises take only 4 minutes a day, it is very nice to get effective results in just a few weeks. You will drop at least 5-6 kg.

Nutrition

Those who have already tried out on himself exercises Tabata know that some training can not be limited. If after exercise, you shall be filled with sandwiches, then it is not surprising that being overweight will not go away. Proper nutrition and measured - is very important.

Basic Rules:

• Avoid sweet and flour.
• to limit itself in the use of salt.
• much as possible to get rid of bad habits.
• Eat as many fruits and vegetables.
• Do not eat right before or after a workout.
• Drinking during the day, two liters of fluid.

If you want to quickly get rid of excess weight? Tabata will help you exercise. Reviews of representatives of both male and female is simply amazing. If you follow these simple rules, then after a few weeks you will find yourself no longer. Believe me, then I do not want to come back again to the original weight, you'll train every day to consolidate the achieved results.