Tabata system for weight loss: reviews

There are many weight loss programs that people enjoy having extra kilos. One of them - this is the Tabata system. This technique allows you to make your workouts more effective and faster to bring the body in tone.

What is a system Tabata

This procedure was developed by Japanese Dr. Izumi Tabata. This system belongs to the interval loads. The bottom line is that for a short period of time to do the exercises to their maximum potential. After such a load followed by a short rest. Further exercises are repeated in the same vigorous pace.

Many say that by this method can be practiced only four minutes a day, and the end result will be able to lose weight. In fact, Tabata system for weight loss is to take more time. For one round (it has 8 sets with identical exercise) must leave 4 minutes. Each approach includes 20 seconds of intense exercise and 10 seconds, full relaxation. On the whole training spent 16 minutes a day, that is necessary to carry out an average of four rounds, with the exercises selected for different muscles.

In order to avoid confusion at the time, you can use the stopwatch or timer special Tabata.

Why this technique is effective?

Train by Tabata system is successful because intense interval exercise is considered the most efficient scheme for burning fat. In this case, after the training is completed, accelerates metabolism and increased heat production. Therefore, the whole process of lipolysis begins to happen not during heavy load, and after the completion of all exercises. For comparison: the usual cardio body begins to get rid of fat only after 22 minutes. To make this process continued, it is required to do the exercises even a certain time.

Research Doctors argue that for Tabata fat burning system is efficient in 9 times than conventional training. Therefore, many people use this method in the fight against overweight. But it is important not to forget about the need to monitor their diet.

Reviews of the procedure

In our country, this type of training is relatively new, and many of it hear first. But there are those athletes who are on their own experience know what the system Tabata. Reviews of these people mostly positive, since the result of diligent approach does not make coming.

At first glance, it may seem that such training is too simple and can not have any effect, but this idea dissipates in the first minutes of exercise. Reviews show that muscle and whole body become very heavy, and it seems impossible to run until the end of four or five rounds. Many beginners complain that after the first class the next day there is delayed onset muscle soreness throughout the body.

Athletes who did not give up and continued regular training, were able to see the result. Weight is really running out, and the body becomes more resilient. It is worth noting that after this exercise metabolism speeds up and remains high even a couple of days, and this, in turn, enhances the process of getting rid of fat accumulation.

For beginners,

If Tabata system was previously unknown to you and you do not engage in other sports, training should begin gradually. The first week is enough to spend a day just one round. From the second week - for two rounds. But in any case it is not recommended to perform more than four workouts per day. A total of four times a week is enough to deal with.

An important requirement - is compliance with all the conditions, particularly the rules relating to time. You can not stop until the complex is complete. It is worth noting that the system does not provide the Tabata workout. But we all know that without warming up muscles can be injured. Therefore it is desirable to warm up before training. At the end of also do not have to be lazy to stretch the muscles.

It is worth noting that the Tabata system for both women and men are equally relevant. Each is important to choose a set of exercises. Periodically replace some other action. Below are some suggested exercises that can be performed on the Tabata Protocol.

Squats

Before you begin the first round, becoming in the "feet on the width of the pelvis", with toes turned outward. Always keep your back straight. Hands are stretched forward parallel to the floor. This is the basic position from which to start counting 20 seconds.

When the body is lowered down the pelvis is retracted. Hands are straightened, but at the time of their divorce in a squat party. Such movements resemble scissors. All movements are made without delay, at the maximum rate. At the same time in the body is controlled by the time of each movement.

Twisting

You can also work out at the press Tabata system. Lying on your back, feet are brought together and are pulled closer to the body. palms of hands holding on to the back. Raised the upper part of the torso, and is twisting. In this case, the waist is not detached from the mat. Making a twisting fall to the floor. The exercise is performed without pause.

pelvis rise

Usually for twists is the following exercise. The feet are placed shoulder-width apart. Hands straightened along the body with palms to the floor. In this position, you need to raise the hips up, straining the muscles of the back of the thighs. Without making stops, immediately return the body down. All movements should be controlled.

Reverse push-ups

Before starting this exercise, select the support, such as a sofa, chair or armchair. Turning to the back support, rest in her wrists. Legs bent and heels are near. By controlling the movement, bend your elbows (back, but not to the side), so you lower the body down. Immediately lift itself up, straightening the arm.

Lunges

During attacks both knees stay in position right angle. With one leg bent in front of him, nearly reaching the second floor. The back is always straight preserved. From this position, push yourself up using the jump. Each time another attack while jumping legs are reversed. Before embarking on this exercise, it is recommended in advance to rehearse.

"Star"

The exercise starts from a prone position on his stomach. Head, shoulders, arms, legs drawn up, and the muscles are tense. But at the same time try not to plant his feet. This position is necessary to hold 20 seconds.

Push-ups on his knees

Rest against the floor knees and hands. Legs should form an obtuse angle. Hands placed widely to the chest to get the maximum load. The back is smooth. Dipping and rising up, try to run only the muscles of the chest and arms.

Planck

Lie on the floor and take the stress on your toes and forearms. Legs and back straight. Straining belly, you need to stand in this position for 20 seconds.

Successful training!