Tabata of training – a weight loss express method

Tabata — an ideal type of fitness for those who suffer from excess weight also considers weight loss as a priority task, but has no time for sport or exercises. To be engaged on Tabat's system, the racetrack, the special hall or the expensive exercise bike is not necessary. It is possible to train also at home, and the cycle lasts only 4 minutes.

Feature of training consists that exercises are carried out with the greatest possible intensity, i.e. the emphasis is placed not on duration, and on the number of their repetitions.

The cycle consists of 8 rounds lasting 20 sec. everyone interrupted by rest intervals of 10 sec. It is necessary to emphasize once again that in this 20 sec. it is necessary to repeat exercise as the bigger number of times – in it a method essence is possible.

Before training it is necessary to do small warm-up – for reduction of muscles in a tone. The approximate plan is given below, however it is possible to warm up muscles and by means of other exercises which are habitual.

Warm-up

To make attack the right leg forward, having bent it in a knee. The left leg at the same time remains straightened. To execute several elastic movements, changing a corner of a bend of the right leg.To repeat exercise, having put emphasis on the left leg.

To make several squats, not to tear off a heel from a floor, and to hold knees in parallel each other. Hands during squat are extended forward, during a rising – up.

To execute 15-20 inclinations of a trunk: back and forth and to the right-to the left.

Tabat's exercises

1st round: squat with dumbbells (the weight of dumbbells is selected individually, depending on opportunities). During squat of a hand are bent in elbows, i.e. the press dumbbells becomes up. Rising, it is necessary to lower hands along a trunk.

2nd round: to bend hands in elbows, at the same time palms settle down perpendicular to a trunk and parallel to a floor. Bending in knees, to serially raise legs, touching by knees of palms.

3rd round: to extend hands at the level of a thorax and to press palms to each other. To turn a trunk to the right and to the left.

4th round: push-ups from a floor.

5th round: lying on a back, to raise the straightened legs at an acute angle to a floor and to carry out the crossing movements ("scissors").

6th round: on a stomach to carry out raising of the top part of a trunk from a prone position, at the same time to link hands in the lock on a nape.

7th round: from a standing position to lay down, be wrung out, to rise, jump up, having clapped over the head, and again to lay down.

8th round: from a prone position on a back to reach the right sock fingers of the left hand and vice versa.

It is possible to increase daily loading to 5 cycles. As addition the racetrack, walks in the fresh air and good mood will not prevent.