Slimming Slimming

Today, both men and women are increasingly asking themselves how to quickly lose weight. Exercises Tabata - an excellent solution for slimming, who do not have time to visit the gym or group fitness training.

What is the Tabata protocol, or how to lose weight in 4 minutes ^

Gymnastics Tabata takes quite a bit of time, namely, only 4 minutes. This is an intensive training consisting of 8 exercises, which must be performed at a fast pace.

As is known, the Tabata system( it is also called the Tabater timer or the Tabat protocol) was developed by Dr. Izumi Tabata in 1996.It was he who first hypothesized and proved his hypothesis that fast, intense, but short training can bring much more benefits than occupations lasting more than 40 minutes.

The main advantages of the program for weight loss Tabata:

• it does not take much time;
• there is no need to buy a subscription to the gym, you can perform exercises at home, on the street and even on the beach;
• no special devices are needed to perform the exercises;
• Tabata regular training develops the endurance of a person, improves his coordination, is charged with energy;
• after a short training, fat burning occurs for another 48 hours;
• to carry out exercises of the protocol of Tabat can even people who do not have physical training;
• training can not be done daily, to achieve a visible effect, four sessions a week are enough;
• exercises Tabata for women are aimed at speeding up metabolic processes and burning excess weight;
• exercises Tabata in men will be significantly different from women, because their main goal is to build muscle.

Despite the high efficiency, Tabata exercises have one serious contraindication. Since each training is high-intensity, it helps to increase the heart rate. It is for this reason that people suffering from diseases of the cardiovascular system, this method of weight loss is strictly prohibited.

Basic principles of training in the system of Tabata:

• total time of one lesson, consisting of 8 exercises, - 4 minutes;
• for each exercise given 20 seconds;
• after each exercise you need to do a 10-second break;
• before and after the practice is recommended to do a short workout;
• to control the execution time of each exercise, you need a stopwatch.

Tabata slimming exercises: a description, video lessons ^

Tabata exercises for beginners

It is worth noting that for beginners it is necessary to reduce physical activity, but not to reduce the intensity of training. In order not to harm the body, you need to start Tabatab training with small loads and gradually increase them.

It's important not to overdo it. Beginners are advised to perform the following set of 8 exercises, each of which requires 20 seconds with an interval of 10 seconds:

1. Squats. You can take dumbbells and during the sit-ups bring your hands forward.
2. Breeding of hands with dumbbells. Hands should be kept in front of them, then they should be planted in the sides, trying to keep the back straight.
3. The palms should be pressed against each other and turn the torso to the sides. Push-ups from the floor. Beginners can do push-ups by lowering their knees to the floor.
4. You need to lie on your back and raise your legs slightly above the floor. Do the so-called "scissors".
5. You have to lie on your stomach, keep your hands behind your head and perform breast lifts.
6. You have to take a lying position, then get up, jump and take the starting position again.
7. Should lie on your back and bend your knees, lift your torso, trying to reach out with your hands to your toes.

Tabata protocol: abdominal exercises

Performing Tabata exercises for the press, you can successfully get rid of a sagging tummy in a short time. The complex consists of 8 exercises:

1. It is necessary to lie on your back, bend your knees, and keep your hands behind your head. On exhalation you need to raise your head, shoulders and shoulder blades, and on inhaling to sink down.
2. It is necessary to lean on the floor, slightly raise the even legs and alternately make the feet push forward.
3. You need to lie on your back, bend your knees and stretch your arms above your head. On exhalation, fully lift the body and turn it aside.
4. Lying on your back, you need to raise your legs 10 cm from the floor and do crosses.
5. You need to lie on your back, legs bend, and keep your hands behind your head. On exhalation, you should lift the trunk and stretch, for example, the right elbow to the left knee, then return to its original position. Repeat the exercise, reaching out with the left elbow to the right knee.
6. You have to lie on your back, bend your legs, and stretch your arms along the trunk. Slightly lifting your shoulders, you should stretch alternately with your left hand to the left heel, and with your right hand to the right heel.
7. Should lean against the floor with half-bent hands, legs bend at the knees. Unbending elbows, you need to pull out straight legs and tear them off the floor, then return to their original position.
8. Lying on the back, it is necessary to perform lifting first right, then left foot to right angle.

Tabbed Exercises for the Thighs

1. Squats.
2. Drops forward, alternating right and left legs.
3. The fall back.
4. Lying on one side and resting on the elbow, you need to lift two straight legs up, then lower them down.
5. You need to lie on your side, as in the previous exercise, and raise your upper leg. Then turn over to the other side and perform the lifts of the other leg.
6. Holding on to the chair, you need to do swings with your legs forward, then back and forth.
7. Repeat the sixth exercise.
8. Do the squats. In this case, you need to put your feet on the width of your shoulders and spread your socks and knees to the sides.

Reviews and real stories about losing weight with the help of gymnastics Tabata ^

On the Internet you can find only positive feedback about losing weight on the system of Tabata, We will give some comments about the gymnastics of Tabat our regular readers:

Antonina, 24:

"I have been practicing Tabata technique for alreadythree months. During each training I try to give my best. Always before doing exercises I do warm-up, and after - stretching. The result is satisfied. For 3 months I got rid of 5 extra pounds. In addition, the body was tightened, cellulite disappeared. "

Maria, 19 years old:

"I never suffered from being overweight, but I always wanted to tighten my muscles and make the body more embossed. I am engaged in only a month, but I already notice the first results of losing weight with the help of Tabat's protocol: my tummy and buttocks tightened up. "

Elena, 28 years old:

"When choosing a technique for weight loss, I paid attention to the Tabata protocol because of the short training time. I have been doing it 4 times a week for a month. My result is minus 4 kg. I want to note that I combine exercises with proper nutrition. "