Action 4: first do hand support training, then bend your knees and jump your legs, then turn to toe squat, and then bend your elbows and touch your shoulders. Pay attention to the movement of the palm directly below the shoulder, tighten the abdominal muscles and buttocks, and keep the body in a straight line. The above four training movements, training for 20 seconds, rest 10 seconds, two groups of training for ***4 minutes, training must try to improve the training intensity and heart rate, in order to maximize the training effect of burning fat. Tabata training, also known as Taba interval training, is an extreme training invented for professional racing athletes to improve their physical fitness, and it is a model teaching material for physical training. When practicing this skill, I believe many people will face such a question: "What if the feet are not high and the movements are not so fast?" "Twenty seconds of abdominal movement is not in place." "After practice, it becomes HIIT."
This is a common problem in tabata's training. Besides weak physical strength, the main problem is insufficient muscle control. Many novices often encounter such high-intensity devil training. As long as you master the following two points, novice Xiaobai can get started quickly: How does tabata, who trains muscles to control burning fat and sweating, reach the devil's figure in 4 minutes? Many people can't keep up with the rhythm, and those who keep up with it are weak. This is because of the lack of cardiopulmonary training and muscle control. This is the basic plate that complements each other in any movement. Only cardiopulmonary training, no muscle control, energy consumption restriction effect is not obvious; It's just that muscle control lacks cardio-pulmonary ability and often quits if it's not complete.
Cardiopulmonary training is very important, which is the first step to keep up with tabata's devil training. 1. Cardiopulmonary Training Before doing tabata, we need to understand the core principles of cardio-pulmonary training. Judging from the process of functional operation, cardiopulmonary function is a process of inhaling air and oxygen and delivering oxygen to the heart through the lungs, so that exercise can consume energy. In the whole process, there are three parts: oxygen uptake by lung, respiratory exchange and blood production by heart. Tabata absorbed the maximum oxygen intake through scientific breathing, assisted with continuous oxygen supply in physical training, and efficiently completed 2-4 movements within 4 minutes strictly.