You may have practiced for four minutes on vacation, tabata. Tabata's training is like this? For obese people, tabata training is the first choice for fat burning and slimming training. Tabata is more common in the fitness circle. If you can practice tabata for 4 minutes, is this how tabata trains?

You may have practiced four minutes of tabata training in fake tabata. This is 1. This is a four-minute training method developed by scientific experiments. There were 8 training groups, each group trained for 20 seconds and rested 10 seconds.

The biggest misunderstanding of paying attention to tabata is how it can lose fat in such a short time of 4 minutes. And many people have tried, and the results are not necessarily satisfactory.

That's because many people don't know how to do this 20-second exercise time. Tabata is a highly self-disciplined sport, and there is no fixed standard for the intensity of 20 seconds. It depends on whether you have tried your best to do it several times in these 20 seconds (under the premise of action standards). Only by exerting your own limits can you have better results.

This is a sport that constantly challenges itself. Many people can't reach the limit in 20 seconds, and the strength certainly can't meet the requirements.

Tabata is to make people perform powerful, dynamic and explosive actions. Unfortunately, many people don't know how much potential they have, but they are willing to comfort themselves within a comfortable range of exercise.

How to start practicing tabata?

Of course, the five-step tabata training looks really cruel. Without a certain level of physical fitness, Xiao Bai is almost impossible to complete.

Like other fitness exercises, tabata training should be gradual, starting with less difficult courses. When you are new to tabata, you can practice in the following three steps.

Warm-up-tabata-stretching

Tabata's training steps?

Tabata's intensive training process is 4 minutes, but the whole process needs 20 minutes, including three steps: warm-up before exercise and stretching after exercise.

As a high-intensity exercise, it is very important to warm up before starting, and then stretching can also relieve the body.

Of course, there are also high-demand tabata training, which will be subdivided into the following five steps:

This is a training proposed by PJ Starr, a physical fitness expert certified by CSCS and the founder of tabata training system in the United States.

1, preheating

The goal is to improve heart rate, core temperature, open body joints, warm up after dynamic training, and prepare for the next intensity training.

2. Heart and lung

This stage pays attention to strength, cardiopulmonary function and stability, and will strengthen physical fitness through intensive training, action correction and correct posture exercises to prepare for the next stage.

3. tabata

Sprint for 20 seconds, rest 10 second, a training mode of ***8 groups for 4 minutes, fully stimulate your anaerobic ability, and improve your metabolism through excessive oxygen intake after exercise.

4. Core

The core is an indispensable link in any exercise, especially the exercise is relatively complex and requires different degrees of physical cooperation. If the foundation is not good, you may not even be able to complete the training! We will arrange the core after high-intensity training, with the aim of exercising your muscle endurance and physical stability.

Step 5 stretch

Through moderate stretching, the flexibility of joints can be enhanced, the body can be restored and the overall flexibility can be improved.

After reading these, do you dare to say that you are practicing tabata? At best, it is an enhanced version of hiit training.

You may have practiced fake tabata training for four minutes. Tabata's training is like this. 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.

Can tabata Training Lose Weight?

According to the website of Phyllis Fitness Club, Professor tabata's latest research shows that if you follow his training method, you will continue to burn more calories, up to 12 hour.

At first, Professor Tian Qiquan deliberately divided the athletes into two groups during training: one group carried out moderate-intensity training as usual, and the other group carried out high-intensity exercise for 20 seconds, resting for 10 second, then carried out high-intensity exercise for 20 seconds, resting for 10 second, lasting for 8 cycles1* * 4 minutes, and carried out high-intensity interval training (similarly, From the research report of tabata Protocol, it is found that the physical fitness of athletes who do tabata training has been obviously improved (the maximum aerobic capacity is increased by 14%, and the anaerobic capacity is increased by 28%).

Therefore, tabata is also considered as one of the most effective physical exercises at present.

Tabata sports diet

Before starting the tabata exercise, do stretching exercises to relax the upper and lower body muscles.

1. Stand with your feet shoulder width apart, your right hand reaching out to your chest, and your left hand pressing down your right arm elbow. Switch arms and do the same thing.

2. Put your arms on your head, grab the elbow of the other arm with both hands, inhale, and bend your body as much as possible.

3. Open your feet, one behind the other, and the distance is about 1.5 times the shoulder width. After standing, bend your right leg 90 degrees.