Fitness coach argue that exercises on the system of Tabata perfectly stimulate muscle tissue and allow it to maximally stabilize. Unlike the numerous diets that literally "eat" our muscles, these exercises give the body an understanding that we need more muscle tissue. In response, he begins to build it exactly where we need it.
Features of the Tabata system
They are its advantages. First of all, these exercises increase the effect of other exercises by increasing the amount of oxygen in the body. They increase endurance and help the body produce the maximum amount of energy. Thus, fat burning becomes more active, and you lose weight intensively.
The complex of exercises on the system of Tabata does not necessarily involve the use of additional simulators. You can train yourself at home.
If you exercise regularly, at least five times a week, you can seriously increase your endurance in just one and a half month. This applies to aerobic and power capabilities. That is, the endurance of the whole organism in the complex increases.
It should be taken into account that this is a rather complex set of exercises and it is best to do it under the supervision of a coach. In addition, you will need some reserve of strength and endurance, so that the absolute beginner in the field of sports will be quite difficult. If you still want to try, start small. Do it at first once a week, but regularly, gradually increasing the intensity and load.
Exercises in the Tabata system
The peculiarity of these exercises is the intensity of their implementation. The scheme is quite simple in theory, but very difficult in practice. You need to perform eight repetitions of the exercise in just 4 minutes, alternating the load for 20 seconds with rest for 10 seconds.
Effective exercises:
- Start with squats. You can do them with a barbell, but first try to do it right without it. You need to sit down the maximum number of times in 20 seconds, then relax for 10 seconds and then squat again. Such cycles should ideally be eight. After that, go to the new exercise.
- Press the floor according to the same pattern. If it is difficult for you to fully release, do it from your knees.
- Swing the press. To do this, lie behind your back, hands in the lock behind your neck. Twist the maximum number of times. Make sure that the housing remains straight.
- Stand on your feet and make your lunges with your legs.
This is a seemingly simple training, but after it you will feel every muscle. Exercise in the Tabata system not only stimulates muscle growth, but also speeds up the metabolism. Thus, excess weight is burned much faster and more efficiently.