Tabata training: a complex of exercises, what it is in fitness, for weight loss, for beginners

The Tabata system involves short circuit training, but the key to success lies in its intensity. This system is named after the scientist Izumi Tabata, who in the 1990s actively researched high-intensity training and proved its effectiveness in improving aerobic and anaerobic performance. But the classes have many subtleties and limitations, which are worth understanding.

Table of Contents

What is tabata and how is it useful?

Tabata is a high-intensity interval training, with the help of which the main muscle groups are worked in a short time. The complex is designed for an average of 20 minutes, and the scheme looks like this:

20 seconds – performing the exercise with maximum speed and compliance with the technique.
10 seconds – rest.
It is necessary to exercise for four minutes, alternating rest and load (eight repetitions). This will be one circle. The number of laps depends on your physical form.
Rest between circles – one minute.

fitness and posture expert

“If you need to quickly tone your body, give it a beautiful shape and achieve the desired results without spending a lot of time, it’s about tabata.”

The workout is designed for trained people and is suitable for those who don’t have time for a full hour-long class. It can vary in difficulty depending on a person’s fitness. You can do it without equipment, with your own weight, and you can use small weights in the form of dumbbells. It is worth starting with simpler variations.

Tabata is suitable for both men and women. But it is important to take into account that such classes are not for beginners, but for people with an average level of physical fitness. An untrained body is not ready for such a high load on the joints and cardiovascular system. Exercise can have a negative effect on your health, so it is recommended to start with two or three months to prepare for such training.

Benefits of training on the tabata system

Fast and effective weight loss by burning a large amount of calories;
Increased endurance with regular training;
Development of speed, coordination and strength;
Strengthening muscles, working out the relief;
Use of simple exercises;
Work all muscle groups in one workout;
Reducing the duration of training without loss of effectiveness.

It is worth noting once again that the benefits of training can be obtained only if you follow the technique of exercises.

Contraindications

Sports should only go for good, so in the presence of certain diseases or during certain physical conditions, it is better to refuse to practice. Among the contraindications:

Problems with the musculoskeletal system and joints;
problems with the cardiovascular system;
high blood pressure;
varicose veins;
diabetes mellitus;
herniated discs in the back;
pregnancy;
obesity;
recovery period after surgery.

Important! In case of deterioration of health or painful sensations during the exercise, consult a doctor.

How to exercise?

The structure of the training can consist of any exercises. The main thing is that you can perform them at a fast pace, observing the time intervals. Recall that it is necessary to perform from four to six circles of four minutes, with a rest of a minute between them. In each round, the exercise is performed for 20 seconds as fast as possible, followed by 10 seconds of rest. You can do the same exercise or use 5-10 different ones.

For the more advanced you can do eight circles. To increase the load, you can also increase the periods of work up to 30 seconds.

Examples of exercises

FitStars trainer, specialist in adaptive exercise, LFC and rehabilitation

“For more variety, incorporate different types of exercises, you don’t have to stop at one.”

Jumping Jack

Execution Technique

Stand up straight, legs together, arms down.
Jump, spread your legs wide in flight and clap your hands above your head.
Quickly return to the starting position also by jumping.
Repeat the movement at a fast pace without interruption for 20 seconds, then rest for 10 seconds.

Rock climber

Technique

Take the plank position on straight arms. The hands are placed under the shoulders, the feet rest on the toes. Body – a straight line from the top of the head to the heels, do not sag in the lower back and do not scoot the pelvis too high.
Alternately draw your knees to your chest. Bend and change the leg quickly.
Perform without interruption for 20 seconds, then rest for 10 seconds.

Air squats

Technique

Stand up straight, legs slightly wider than shoulder width, toes slightly apart.
As you inhale, draw your pelvis back, bend your knees, lower yourself to the parallel of your thighs with the floor. The body can be slightly forward. Keep your knees behind your toes.
As you exhale, come back up.
To make it more difficult, you can use a dumbbell and hold it between your legs while performing it.
Perform the movement without interruption for 20 seconds, then 10 seconds – rest.

Back lunges

Technique

Stand up straight, legs slightly wider than shoulder width. You can put your hands on your waist or lock them in front of you.
Take a wide step back and lower yourself into a lunge. The angle in both knees at the bottom point should be straight.
Keep your back straight, you can tilt your body slightly forward.
Perform the movement without interruption, alternating legs, for 20 seconds, then 10 seconds – rest.

Boat on the stomach

Technique

Lie on your stomach, legs spread to the width of the pelvis. Bend your arms to a right angle between the shoulder and the body and between the shoulder and the forearm.
As you inhale, press your pubic bone into the floor, tense your buttocks and lift your chest off the floor.
As you exhale, extend your arms up and lift your straight legs off the floor.
As you inhale, bend your arms and lower yourself to the floor.
Perform the movement without interruption for 20 seconds, then rest for 10 seconds.

Push-ups

Technique

Take a supine position.
Perform a bend in the elbow joint, lower the shoulder to parallel with the elbow. The elbows move along the body.
Then return to the starting position.
If push-ups are very difficult, you can perform the exercise leaning on your knees, or alternate between classic push-ups and push-ups from the knees.
Performed without interruption for 20 seconds, then 10 seconds – rest.

Straight twists

Technique

Lie on the mat, legs bent at the knees. Place your feet on the floor. Interlock your hands on the back of your head, but do not press on your head.
As you exhale, bend the body, pulling the shoulder blades off the floor.
Keep your abs tight during the exercise.
As you inhale, lower the body back down.
Repeat the movement at a fast pace without breaks for 20 seconds, then 10 seconds – rest.

Fold

Technique

Sit on the mat, rest your hands on the floor behind your back. Take your feet off the floor.
As you inhale, tilt your body back and extend your legs forward without touching the floor.
As you exhale, pull your legs and torso back up.
Repeat the movement at a fast pace without interruption for 20 seconds, then 10 seconds – rest.

Twists – “bicycle”

Technique

Lie down on the mat. Press your lower back and lift your feet off the floor. Pull your socks over yourself. Fix your hands on the back of your head, elbows apart.
Perform a twist, slightly lifting your shoulder blades off the floor.
As you exhale, pull your left knee to your chest and simultaneously point your right elbow towards it.
As you inhale, turn the body back and straighten the left leg.
As you exhale, repeat the movement on the other side.
Do at a fast pace without breaks for 20 seconds, followed by 10 seconds of rest.

Long workouts or short sets are up to you. The main thing is to listen to your body and approach your workout wisely.