Training Tabata almost universal. They are used in the army and the police, so that conscripts quickly come to form. They found their application in personal trainings of "star" Western coaches, and in video programs "for all comers". Some video lessons of the famous Gillian Michaels are organized precisely on this principle. But it all started with the fact that the Japanese scientist AND. Tabata published the results of many years of research, which proved that to improve the physical form, it is not necessary to go to the gym. You can increase muscle, burn fat and improve strength and endurance even if you have only 2 square meters. free space in the room and there is no equipment.

How do Tabata workouts? There are several "protocols" or training regimens for tobacco. All of them are united by a common goal - to give the body maximum training stress in the shortest possible time to stimulate the recovery processes. It is during the recovery and will spend extra superficial fatty tissue. Therefore, between two training sessions on this system should take at least 24 hours. For "tobacco" you need to choose multi-joint exercises that involve the maximum number of muscles in one movement. For example, squats and lunges will be more preferable than swinging legs.

The first "protocol" of tobacco provides that you actively perform exercises for 40 seconds. Then 20 seconds rest, performing light movements, for example, steps in place.

Then immediately go to the second exercise, and so on, move until you have worked through all the muscle groups.

The second "protocol" is recommended for advanced athletes. It involves alternating 30 seconds of work with 10 seconds of rest, and using the maximum possible pace of doing exercises. Advanced fitnessists can do tabs with weighting - the weight of the projectile should be about 60% of the usual "working" weights for strength training.

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