Tabata training method is a high-intensity interval training method developed and created by Japanese scientist Tian Tian from 65438 to 0996. The original purpose was to train speed skaters in the Winter Olympics. The method is: ultra-high intensity limit training for 20 seconds (usually 170% of the maximum oxygen uptake), and then rest for 10 second; Then apply ultra-high strength for 20 seconds and cycle for 4 minutes in turn. Four minutes of sweaty TABATA training, specifically training abdominal muscles, eliminating waist fat and showing a small waist. Here, according to the structure of this training, we designed a special abdominal muscle training program, burning fat with sudden sweat, shaping abdominal muscle lines efficiently, eliminating waist fat and showing your waist. Action 1 Do handrail training first, with your palms just below your shoulders, tighten your abdominal muscles and hips, and keep your body straight. Then arm by arm, into elbow support. Action 2: first do the training action of hand support and tray support, then bend your knees alternately and pull your legs to your chest to do the training action of the climber. Action 3: first do the training action of hand support and plate support, and then open and close your feet to do the training action of plate opening and closing.

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.