No matter how strong you usually run or how much effective exercise you do, TABATA's training will definitely be more difficult than yours. TABATA training similar to HIIT was invented by TABATA Izumi, the father of Japanese tabata. He said that TABATA is not only used to enhance the physical fitness of athletes, but also an excellent exercise for retraining and fitness enthusiasts. It saves the most time and can be practiced by hand. So for you who are a heavy runner, it must be one of the projects to practice. The following are five training moves in the form of TABATA. If you practice every day, you will certainly improve your physical fitness.

The father of Japanese tabata, Tian Tian Tian Quan? Garagewarrior training method Before you start exercising, you should first warm up for 10 minutes. Each action should last at least 20 seconds, rest for 10 seconds, and then move on to the next action. When you finish these five exercises, you can repeat three more groups, or practice while running or cycling.

1 Squat jump Squat jump is a kind of lower body training. Imagine the posture that * * * is going to be done obliquely behind, and the knee bends naturally, instead of starting from the knee joint first. The key point of this action is to keep the balance after taking off and landing. Open your feet, slightly wider than your shoulders, jump up with your feet, return to the squat position, and keep moving for about one minute.

? Oliver Baker 2 Advanced Mountaineering Style This is an advanced version of mountaineering style. Open your feet beyond shoulder width, point your toes outward, tighten your abdomen and prepare for a squat posture. Bend your left foot and touch your left elbow, and keep your back level. The right foot bends and contacts the right elbow, and the left and right feet are quickly replaced in a way similar to running. The sooner you start explosive training, it will last for 30 seconds.

? Oliver Baker 3 Jump Arrow Jump Arrow is a kind of lower body training, which can not only exercise the muscle strength of the lower body, but also train cardiopulmonary endurance. It's intense training. Bend your right foot 90 degrees forward and your left foot 90 degrees backward. Don't stop or suddenly stand up halfway, jump 10 times in a row.

? Oliver Baker 4 runs with his knees up and his upper body straight. Don't sway from side to side. Swing your arms and lift your legs. Lift his thighs alternately from left to right, as high as possible parallel to the ground. The feet that fall to the ground remain soft and elastic, so that the toes bounce immediately after touching the ground. 20 times at a time, do 3-5 groups.

? Oliver Baker 5 will train more than 70% muscle groups in the whole body, including core muscle groups, feet, arms, abdomen, buttocks and back. In addition to training muscle endurance, elasticity and activity, it is also very helpful for cardiopulmonary training. Squat down, put your hands on the ground, shoulder width apart, and push your legs back at the same time, forming a posture that tablet users call push-ups. Complete a push-up, bend your legs forward and jump into a prone abdomen posture, then jump up from the prone abdomen posture and do 10 back and forth movements.

? Oliver Baker