What actions does tabata have?
4X skipping rope
Four push-ups
4X Squat
4 pull-ups
What is tabata training?
Tabata training is an interval training method, which requires practitioners to complete the maximum intensity training within 20 seconds, rest for 10 seconds, and so on. Do 8 groups with a total time of 4 minutes. In order to know your level, you can score yourself and count how many movements (or jumps) you have completed in each group. Among the eight groups, the group with the least number of actions you have completed is your score.
Tabata Training is named after its founder, Dr. Quan tabata. This system was founded by Dr. tabata and a group of researchers from the National Institute of Health and Physical Education in Tokyo, and the research results were published in the column of "Sports and Training" in medicine and science. This article provides sufficient evidence for the benefits of high-intensity interval training. After six weeks of training, the participants' anaerobic exercise ability increased by 28%, and their oxygen use ability (V02Max) increased by 65,438+04%. Even athletes with excellent physical fitness have achieved such improvement after training. The conclusion is that only 4 minutes of tabata interval training can improve the anaerobic and aerobic exercise ability of trainers more than the traditional training of continuous 1 hour.
Tabata is the most effective way to reduce fat.
People have two fat burners. The first is the metabolic system.
During exercise, the heartbeat is accelerated, the circulatory system is accelerated, the metabolic system is accelerated, and the fat burner (metabolic system) runs faster, so the fat burning is also accelerated. If you can continuously improve your metabolic system, you will burn fat 24 hours a day faster and more effectively than others, not only when you exercise, but also when you don't exercise.
Therefore, the key to reducing fat is to improve the function of metabolic system.
For example, your metabolic system is like the engine of riding a bicycle. Your fat is gasoline. When you drive, the car burns gasoline. When you stop to turn off the engine, the car won't burn gasoline. If you leave the engine running without turning it off after parking, your engine will continue to burn gasoline even if your car is not moving.
Nike blazer, a man's second fat: muscle.
Everyone has muscles, and muscles will burn fat automatically and slowly all the time. For every 5 kg of muscle, even if you don't exercise, you will burn 15000 calories a month, which is about 2 kg of fat. In other words, if you have more muscles than others, you will automatically burn more fat than others.
So the second key to reducing fat: increasing muscle (this is better than the metabolic system to reduce fat)
Tabata training (high-intensity interval training) is to use your own weight to effectively reduce fat and gain muscle, which can effectively improve the operation of your metabolic system, so that your metabolic system will still run at a high speed within 24 to 48 hours after training, which means that the time for burning fat will be prolonged. The higher the intensity of your exercise, the more fat you burn, and the stronger and more muscular you will become. Tabata will also enhance the function of your cardiovascular system.
This training time is very short, only 4 minutes (if you are already a fitness professional, you can increase it to 12 minutes, that is, exercise for 50 seconds, rest for 10 seconds, and repeat 12 times). The reason is because you have to try your best. It is impossible for you to keep this kind of high-intensity exercise for a long time. If you still have strength after making tabata, just say you didn't work hard just now. Of course, everyone has their own limits, but if you try your best, tabata should be completely exhausted afterwards. You are the only one who can feel the limits of your body and the only one who can control the intensity of exercise. The result of tabata depends entirely on your own efforts, and depends on how you drive or force yourself to do actions in these 4 minutes (or 12 minutes). If you put physical comfort before exercise intensity, you won't get the results you want.