Slimming system: slenderness and strength in a short time

The speed of achieving the desired result in modern sports has long been a priority. Therefore, a professor from the University of Tokyo, Izumi Tabata, developed a new method of training, which consists in alternating periods of high-intensity load (20 seconds) and rest (10 seconds). In total, it is proposed to perform eight rounds, which take only 4 minutes by the time, but burn the amount of calories usually lost in 20 minutes of fast walking.

Acceleration of metabolism 15 times is the main advantage provided by the system of Tabata for weight loss. With regular training, the body adapts to the new conditions of activity. The metabolic rate rises even at rest, and the body burns excess fat.

The system of Tabat for weight loss is more effective than diets, leading to a reduction in muscle mass due to a lack of calories and nutrients. Interval training, on the contrary, gives a signal about the increase in muscles and their percentage of fat. Therefore, a person becomes more slender, gets a relief body.

The body has two characteristics:

• Aerobic capabilities (the ability of cells to absorb oxygen to generate energy);
• Anaerobic threshold (the maximum amount of energy produced by oxygen starvation).

The aspiration of the two above-mentioned indicators helps to become sturdier, to burn fat faster, to get rid of heart disease. The system of Tabat for weight loss is very effective, since in just 2 months of training it increases these indicators by 14 and 28%, respectively. Let's consider its features.

The Tabata system for beginners may seem like a heavy physical test. In just 4-8 minutes of training, the body will feel like after a kilometer run. Because you need to know the rules of building classes:

1. Use exercises in which several muscles participate: climber (running on the spot lying flat), squats, gluteal bridge, any kind of push-ups.
2. Do not include in the training of Tabata new exercise. First, you need to study and bring to perfection the technique of execution, and only then increase the speed.
3. Add exercises with medium-weight dumbbells so that you can perform 7-8 repetitions.
4. Do not abuse high-intensity interval training. It is enough for a beginner to give them 2-3 times a week, and the rest 2-3 days a week to devote to a gym, running or swimming.

Even the simplest exercise in the interval training mode becomes harder and much more effective. Because for beginners, a comfortable launch pad is yoga. The Tabata system allows you to use almost any asana for training, but the most effective are Hindu push-ups or "dive bomber". With slow exercise, they load the back, the entire front part of the body, arms and shoulders, and also improve flexibility and posture. However, the effective system of burning fat is provided by the Tabata system. For slimming, the following asanas are ideal: the stance of the chair, the poses of the warrior 1 and 2, all varieties of the bar. Of course, before each training you need to warm up - run and jump on the spot for about three minutes to warm up the muscles.