"tabata" training is one of the professional training methods among many fitness methods, and its name comes from Japanese researcher Tian Qiquan. He asked the athletes to fully implement the intermittent training method, training for 20 seconds each time, and then resting for 10 second, so as to repeat the training for 8 times (the whole training process is 1 ***4 minutes), so that the athletes' physical fitness can be quickly exercised during the training in tabata, and the best training effect can be achieved.
Because tabata's exercise intensity is too high, it is also dubbed "abnormal training method". It takes a short time (20 seconds) to complete the movements in training many times. For example, to practice belly rolling, you are required to complete more belly rolling times at the fastest speed within 20 seconds, so as to exert the strongest fat burning effect of belly rolling. Abdominal tuck can only be called "abdominal muscle tear" under tabata training method!
Therefore, tabata is suitable for boys who want to lose weight quickly and develop their abdominal muscles quickly, because as long as you can persist in tabata training for 4 minutes every day and achieve the best fat burning effect, you will definitely accelerate your abdominal muscles in one month!
However, due to tabata's abnormal condition, many people persisted for less than 4 minutes, and some even vomited after the previous training. Therefore, 3 hours before training, avoid eating, put salt water around you during training, and replenish salt and water in time.
1. Plate bracket
Push-ups mean push-ups to hold your body. Dynamic exercise can activate all the muscles in your body. Don't press your body down during training. Whether you stand up or fall, don't stand too high on your hips. When training, keep the abdomen, back and buttocks in a straight line, bend your elbows and straighten your arms for training, with your five fingers on the ground and your toes on the ground.
Walking on all fours
Stand with your legs straight, your body bent forward, your hands on the ground, your back straight and your feet on the ground. Take the hand as the "foot", walk slowly forward, know the limit of arm extension, and then slowly "walk" back to your feet. In the initial tabata training, you can only walk once every 20 seconds, and the number will increase after one month.
3. Cat Stretching
The cat straight pose is used to relieve the intensity training after the above two movements and let the body recover its energy, so this movement does not need to be completed quickly within 20 seconds, and it needs to be stretched slowly. Kneel, put your hands on the ground, arch your back, keep your head down for 5 seconds, raise your head and lower your back. Repeat stretching for 5 times.
pull-up
Pull-ups are responsible for "pulling" the muscles of the moving arm, that is, latissimus dorsi and biceps brachii, which can reduce the fat in the arms and shoulders.
For the above four movements, each movement has a training time of 4 minutes. For every 20 seconds of training, the rest is 10 seconds. 20 seconds of training as a group, repeat 8 groups, and complete as many actions as possible in 20 seconds.
At first, your body may have dizziness, vomiting and other adverse reactions. You can reduce the number of times in 20 seconds, but the time remains the same. After you get used to it for a while, slowly accelerate until you can complete the action to the maximum within 20 seconds, and you will succeed. Stick to it for a month, not to mention 8 abdominal muscles, 6 abdominal muscles definitely have it.
For women who need to gain weight, don't mistake increasing calorie intake for gaining weight. In fact, the incorrect way of gaining weight is harmful to their healt