Can you believe it? As long as you spend 4 minutes exercising every day, you can achieve the effect of slimming.

Before reading this article, I want to emphasize two points.

First, if you want to lose weight, diet planning is the most important. I have written a lot about sharing. You can refer to the classification of sharing.

Secondly, intermittent exercise is a kind of high-intensity exercise, which is more suitable for friends with a certain sports foundation. If you are a beginner, just look at it first, and don't do it at will, so as not to get hurt and lose more.

Today I'm going to introduce you to high-intensity unarmed intermittent exercise. This set of interval exercise is called tabata interval exercise, which can also be called four-minute high-intensity interval exercise.

Tabata training is a kind of high-intensity interval training, which was put forward by Professor Quan tabata of Tokyo Sport University. This kind of training advocates the use of muscle groups as much as possible in exercise, and its main idea is "(high-intensity) exercise for 20 seconds, rest 10 seconds, lasting for 8 cycles, *** 4 minutes". Don't underestimate this short 4 minutes. Tabata training is recognized as one of the fastest and most effective trainings to burn fat, and it can also improve the aerobic and anaerobic cardiopulmonary capacity of the body. For beginners, the training frequency is about 2 ~ 3 days a week. Of course, it can be adjusted according to personal circumstances!

Why do we do intermittent exercise? What are the benefits of intermittent exercise?

We used to know that losing weight means walking or jogging, which is also the most suitable exercise for beginners. If you are a very overweight person, or someone who has never exercised before, jogging, an aerobic exercise, can usually help burn fat and then achieve the goal of losing weight.

But aerobic exercise has a disadvantage, that is, it can't gain muscle. If the aerobic time is too long, it is likely to burn muscles together while reducing fat, but muscles are very important. Muscle burns calories 4~7 times more efficiently than fat, which can help us to increase basal metabolism and make our body lines look good and it is not easy to gain weight.

However, modern people are very busy. First, they don't have time to go to the gym; second, they don't even have time to exercise. Tabata interval exercise uses its own weight and goes all out for 20 seconds to achieve the effect of high-intensity aerobic and muscle strength training. It only takes 4 minutes to help your heart rate reach over 90%. At the same time, aerobic and muscle strength training will produce after-burning effect, which will help burn calories, reduce fat and maintain it.

In fact, the best exercise plan is to persevere and lengthen the time, but a plan that is too long and too long can't be done by ordinary people, and it is even more impossible for ordinary people to spend 40 minutes to 1 hour every day.

Tabata training only takes four minutes to achieve good exercise effect, which can give friends who don't have that much time one more choice.

You don't have to go to the gym. You can start exercising at any time, whether at home or outdoors. But because this sport needs to go all out in 20 seconds, you must feel your physical condition and measure your ability. If you feel sick or in pain, you should have a rest. Don't be brave. The most important thing is to be able to keep exercising without getting hurt.

In fact, the effect of exercise is not necessarily proportional to time, but to intensity. That is to say, if you walk easily for 2 hours every day, you might as well run hard for 30 minutes. The greater the intensity, the more obvious the effect of exercise will be, but of course, you should do what you can, and don't blindly pursue the intensity that exceeds your load and get hurt. That's putting the cart before the horse.

Tabata is doing a 20-second break of 10 seconds, with a total of ***8 cycles, so you need to download the app before you start practicing.

You can find it by searching TABATA Timer on your mobile phone.

Tabata training can consist of many different movements. I made two films respectively, one is mild and suitable for beginners with a little sports foundation, and the other is high-intensity. It is recommended that friends who have some experience and foundation in muscle strength training do it again.

No matter how simple exercise you do, it is very important to warm up. If you start suddenly, your heart will beat too fast, which will be dangerous. Insufficient joint stretching and warm-up will also easily cause sports injuries. Therefore, it is very important to warm up and stretch before and after exercise.

Warm-up can be a simple walk or jog in the same place, or riding an aerial bike while lying down, and then doing some simple stretching. Take a stretch film when you have time ~

Look at the gentle one first, this is a relatively simple combination, suitable for beginners.

1. Opening and closing jump means jumping as fast as possible. Keep your hands straight, and it's best to clap your hands and come back.

2. Touch your knees with your hands. The main point of this action is to straighten the upper body, keep the thighs as vertical as possible, and touch the palms with your knees.

3. Squat, squat remember that your toes should face forward and your knees should squat to about the level of the ground. Don't let the hind feet be too long, so the position where the feet go is about 90 degrees.

Kneel down and push-ups.

1. Place your palms near your chest and elbows close to your body. 2. When getting down, open your elbow at a 45-degree angle, and slowly get down, so that your chest is close to the floor and parallel to the ground as much as possible.

3. Looking down, you can see that * * * is in a straight line with your back. You can't lift * * * or arch your back. The core should be tight.

4. When coming up, imagine pushing the floor with your hands and propping up your body. You can't arch your back or lift it. Push your body up with your hands and chest parallel. Let's take a look at the intermittent sports movies in tabata during the break!

Look at the higher intensity, suitable for more advanced friends, that is, what I usually do in training.

A total of four movements, mainly the whole body movements and the muscles of the lower body.

The first movement is a squat jump with legs apart, through which you can exercise the foundation of the lower body.

The essentials of squatting and jumping with legs apart

1. Open your feet in tandem, keep your hands rested on your hips, and point your toes and knees forward.

2. When doing leg squats, the span of the feet does not need to be too wide, which is about the left and right feet squatting, and the feet can be 90 degrees.

3. After squatting, use the power of jumping to change left and right. Remember to keep your knees and toes forward.

The second action is squat jump, which can train more muscles and the explosive power of the lower body with jumping action.

The essentials of squat jumping

1. Keep the basic posture of squat with bare hands and do a squat.

2. The lower the squat, the greater the muscle strength and explosive force required. You can squat a little and let the calf touch the muscles behind the thigh.

3. Then jump up with explosive force.

4. After returning to the standing position, do a squat directly, and then do a squat jump.

The third movement is Bobby Jump, which combines three movements of squat, jump and push-ups, and can exercise the muscle groups of upper and lower limbs. Almost 70% of the muscle groups in the whole body can be exercised, so it is a very good whole body exercise.

Several essentials of Bobby's jumping.

1. Keep standing with your feet slightly apart and your knees slightly bent.

Step 2: Squat down and put your hands on the ground.

3. Jump back with your feet and let your body take a push-up position.

Do push-ups

When doing push-ups, jump together.

6. Return to the standing position.

Jump up

The fourth action is push-ups. Push-ups are a good exercise for upper body muscles, which can exercise pectoralis major, triceps, deltoid and core muscles.

Several essentials of push-ups

1. Place your palms near your chest and elbows close to your body. 2. When getting down, open your elbow at a 45-degree angle, and slowly get down, so that your chest is close to the floor and parallel to the ground as much as possible.

3. Looking down, you can see that * * * is in a straight line with your back. You can't lift * * * or arch your back. The core should be tight.

4. When you come up, imagine pushing the floor with your hands and propping up your body, so that you can't arch your back or lift it. Push your body up with your hands and chest parallel.

(You can switch to high quality)

The second part was later filmed by me, but there was no explanation. Interested friends can follow the trend directly.

You can try 1 group at first, and I think you can rest 1~2 minutes before doing another group.

If I do this set by myself, I will do three groups, and each group will only rest for 1 minute, so that the third set is generally to the extent of thigh pain and heart explosion, but it is very enjoyable, but I still have to measure my ability and do what I can.

The program used in the movie is like this, IOS system, search INTERVAL-TIMER, and then find the program like this.

Or search TABATA-TIMER, there are many related applications.