TABATA to be introduced today is a classification of Hiit, but it is abnormal. HIIT training time and rest time are varied, ranging from 4 to 40 minutes. Tabata has fixed training time and interval, which is also high-intensity interval training.
What is this?
Tabata was put forward by Professor Quan tabata of Tokyo Sports Training University. From the training of Olympic speed skaters, it is concluded that this kind of training advocates the use of muscle groups as much as possible in sports. Its main idea is (high-intensity) exercise for 20 seconds, rest for 10 seconds, lasting for 8 cycles and ***4 minutes, so don't underestimate this short time.
The secret of fat burning
The secret of efficient fat burning lies in its afterburning effect, which promotes the metabolism of the body. Traditional aerobic exercise may be effective for a while, but burning fat must consider the consumption of calories throughout the day. The more calories you consume throughout the day, the more fat you burn! Even better, we all know that aerobic exercise can also burn muscles, and tabata has a better preservation effect on muscles than traditional aerobic exercise. The more muscles are retained, the higher the basal metabolic rate and the better the lines, which is a good choice for people who want to gain muscle and lose fat at the same time.
Training mode
Choose one action or several different actions, such as leg lifts. Try your best in 20 seconds, remember to try your best, and don't leave room for yourself. One group completes 8 movements, shortening the interval time, and doing 3~4 groups at a time. Another important requirement of training is lack of rest, and the interval can only stop 10 second!
deep squat
Kneeling push-ups
Arrow squat
Raise your legs.
Spider climbing
Lie on your back and lift your legs.
Opening and closing plate bracket
Bend your knees and tuck in your abdomen.
Practical requirements
1. It is best to warm up for 5- 10 minutes before training, such as jogging and dynamic stretching.
2. In the choice of action, use muscles as much as possible to participate in the action, such as opening and closing the flat support.
3. In the process of doing actions, every action should go all out to achieve the best effect.
4. Training frequency is 2-3 times a week.
skill
1. The first experience may cause dizziness, vomiting and other discomfort. Tabata is not an easy training, it can be said that it is a bit cruel.
2.tabata training "people-oriented", we should design actions according to personal level, gradually increase the difficulty, and don't let yourself be overtired and overtrained.
3. If your goal is to reduce fat efficiently, then try to arrange tabata training after strength training, that is, to carry out strength training in turn and tabata training for running and aerobic training.
Parents of girls are tested every 4 minutes.
A * * * rolled four times.
finally
My sky, the stars are all lit up ~
Anyway, get sick as much as possible.
Note that you must be an old iron with certain cardiopulmonary endurance to try tabata.
If you practice running 800 meters, you will be out of breath.
Let's start with low-intensity aerobic.
Those traditional aerobic exercises are boring, without challenge and novelty.
Try tabata.
3-4 cycles are recommended.
It's not true that four minutes can make you burn more calories.
Challenging yourself is an addictive thing.
Just try it.