Tabata: the magic of effective weight loss

Tabata: the magic of effective weight loss - 1 - изображение

No time, opportunity and energy are just some of the excuses we make for not exercising. However, everyone wants to have a beautiful and healthy body. How do you get in shape and stay in shape even over the Easter weekend? Marina Aristova on the air of the new show “Day.LIVE” on KYIV.LIVE TV channel.

What is tabata?

Tabata is a unique complex that gives maximum results in a minimum of time. If you perform the 5-minute complex daily, you can slim down by as much as 4 pounds in a month!

This type of training was developed by Japanese physician Izumi Tabata in 1996 to train Olympic speed skaters. Studies have shown that high-intensity Tabata training can burn up to 15 kcal per minute, and even “afterburn” calories for some time after the workout.

How to execute?

The complex consists of a warm-up, 8 exercises of 20 seconds each and a warm-up at the very end. Total: up to 30 minutes.

Before tabata, you should do some cardio exercises with medium intensity (for example, running on the spot or jumping rope), as well as rotate your limbs, do bends and turns. This will increase your heart rate, warm up your muscles and increase the effectiveness of your subsequent workout.

The combination of the main part, 8 exercises of 20 sec, with 10 sec breaks between each approach, can be chosen by yourself. Classic options for working out at home look like this:

  • Jumping rope
  • Burpee
  • Boxing jumps
  • Push-ups
  • Lunges
  • Squats (with your own weight or dumbbells)
  • Kettlebell or dumbbell swings
  • Body presses
  • “Climber” exercise

Between approaches, you should breathe deeply and walk around instead of lying down or sitting down. And to make it easier to keep track of time, you can download a special app on your phone called Tabata Timer. It will help you do exercises on cue and rest for exactly 10 seconds.

When you finish your workout, you can drink water and take a few deep breaths in and out.

Watch more useful and effective practices in the show “Day.LIVE” on weekdays at 12:10 pm on KYIV.LIVE TV channel or on YouTube channel KYIV LIVE TV at any convenient time.

Photo: KYIV.LIVE press service

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