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Tabata exercises are a type of interval training, but also metabolic training. It is this type of exercise that gives you satisfaction, pleasure, and the effect is noticeable very quickly. Tabata exercises last only four minutes and involve many parts of our body’s muscles. Thanks to this, the body’s metabolism increases, and thus – adipose tissue burns faster. However, keep in mind that you need to complete about 8 of these four-minute rounds.
- Tabata exercises strengthen the muscles as strength exercises are performed
- These exercises are very intense training. Most importantly, everyone – women and men – can perform tabata exercises, as they do not require specialized equipment
- Tabata is just a few minutes that engage the body to hard work. The result can be a slimmer silhouette
- More current information can be found on the Onet homepage.
What before tabata exercises?
Before we begin training with tabata exercises, we need to properly prepare for it. One of the first rules is that exercises cannot be performed on an empty stomach. However, it is worth remembering to keep an appropriate time distance between the last meal and training. Additionally, be aware that tabata exercises are demanding. Therefore, people practicing this training should take care of the proper level of salt and minerals in the body. It is worth getting supplements and replenishing electrolytes regularly.
When it comes to the training itself, it is worth having a timer with you so that each series actually lasts exactly four minutes. During the execution of the each series of exercises, it’s worth giving 100 percent to do as many repetitions as possible exercises.
It should be remembered that before any training, the whole body should be warmed up – muscles and joints. However, after finishing training, it is important to do stretching exercises.
It is worth knowing that training with the use of Tabata exercises can be performed up to three times during one week, bearing in mind that there should be an appropriate break between training sessions.
Tabata for beginners
In many cases we come across with sets of exercises for beginners and advanced users. However, contrary to appearances, tabata is not the easiest training, and thus, people who start their adventure with sport should start with something else. Tabata exercises were developed by a professor Izumi Tabata. It has been found that even professional athletes are unable to complete a full training session using these exercise and achieve a score of 7 repetitions.
Tabata is a workout that involves the effort of many muscles. Exercises is performed in time sequences of 20 seconds, so it is also important to focus, endurance and perfect mastery of the given item exercisesso as not to hurt yourself. When performing even simple and popular squats, you should remember about a few rules, and during tabaty there comes a time when you want to do as many repetitions as possible. As the famous phrase puts it, you must measure your strength against intentions.
What does tabata training look like?
Training with tabata exercises start with a warm-up. Its form is optional. We can make rompers, bends, squats and extensions, among others. Execution of each exercises 20 times can be considered a warm-up. Then we move on to the first of four rounds Tabata exercises. Here are some sample series exercise:
- crunches (20 seconds), break (10 seconds), opposite crunches (20 seconds), rest (10 seconds),
- push-ups (20 seconds), break (10 seconds), burpees (20 seconds), break (10 seconds),
- Jump squat (20 seconds), break (10 seconds), dumbbell squats (20 seconds), rest (10 seconds),
- jumping rope (20 seconds), break (10 seconds), jump squat (20 seconds), break (10 seconds).
The training should be completed with stretching exercises.
After exercising, you can also do a warming massage using CBD gel for athletes with hemp extract to relax the muscles.
Some sample exercises for men
Men often choose exercises more exercise, involving more parts of the body and more difficult to perform. Here are some examples exercise for men that can be done while tabaty.
The first is judo push-ups. That’s it exercise is to assume the push-up position. Then push the hips up. Then, looking from the side, we can see that the body resembles the letter V. The arms should be bent at the elbows, and in the next stage, perform a push-up, proceeding smoothly to bend the back into an arc, as if you wanted to stretch your head as high as possible.
Another exercise is horizontal climbing with a pump. We start with the push-up position, but we spread our hands wider. Then you need to pull one leg to your stomach. Then we return to the starting position, do a push-up and pull up the other leg. We repeat exercisechanging the legs snapped to the belly.
The last example exercise are the so-called crocodile clips. We start them by standing straight, placing our legs hip-width apart. Then do a squat, place your hands on the floor, and throw your legs backwards. It’s a good idea to do a push-up and then move on to the next part exerciseswhich involves drawing your legs to your chest and returning to a propped up position. Then we get up and jump up while swinging our hands.
The effects of tabata exercise
Tabata exercises they have a lot of positive feedback that is also related to the effects. People who do this type of training two or three times a week can see changes very quickly. Aerobic (aerobic) and anaerobic (anaerobic) fitness improve. Additionally, you can get rid of body fat quite quickly.
Exercises they also have a positive effect on metabolism. We feel better, we have more energy and we do not fall into a routine because Tabata exercises can be modified. The most important thing is to exercises were in accordance with the principles of interval training and the technique of the individual exercise.
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