Tabata training tutorial: full-body training cardiopulmonary function + Toning body slimming exercise

Tabata training tutorial: Full-body training Cardiac and lung function + Toning body slimming exercise

Tabata training is an interval training method that requires practitioners to complete the maximum intensity training within 20 seconds, rest for 10 seconds, and repeat this way. Do 8 sets, the total time is 4 minutes. In order to understand your level, you can rate yourself and count how many movements you have completed (or jumped several times) in each set. Among the 8 sets, the group with the least number of movements you have completed is your score.

Tabata training is named after its founder - Izumi Dr. Tabata. This system was founded by Dr. Tabata and a group of researchers from the National Institute of Health and Physical Education in Tokyo, Japan. The research results were published in the "Sports and Training" section of the journal Medicine and Science. The article provides sufficient evidence for the benefits of high-intensity intermittent training. After 6 weeks of training, the experimental participants' anaerobic exercise capacity increased by 28% and the ability to use oxygen (V02Max) by 14%. Even athletes with excellent physical fitness have achieved this improvement after training. Conclusion, a 4-minute Tabata interval training can improve the anaerobic and aerobic exercise capacity of trainers better than a traditional training that lasts 1 hour.

The training equipment used by Dr. Tabata in his research is a cycling bike, but you can add any comprehensive training movement to this training method. For example, one of the most basic Tabata training methods is sit-ups. Tabata training advocates mobilizing more muscle groups, so you should bend your knees during sit-ups. Do sit-ups, try to complete more times in 20 seconds, rest for 10 seconds. A total of 8 sets are done.

Next, introduce a more complex Tabata training method. It consists of 4 separate Tabata intervals, each lasting 4 minutes. The total training time is 16 minutes. Appropriate warm-up and relaxation should be provided before and after training.

× Jump rope

× Pushups

× Squat

× Pull-up

The 10-second rest in Tabata training is very important for both physiological and psychological aspects. 10-seconds can not only bring inadequate recovery (physiologically), but also reduce psychological stress. Training and rest interspersed with each other, shortening training time and increasing training intensity, which is what it means.

Another famous Tabata training movement is squat pressing. This movement is known to the public due to the promotion of CrossFit organization. Take two dumbbells and lift them above the shoulders. Squat down, move your hips back, and the dumbbells remain on the shoulders. When squatting, push the dumbbells to the top of the head. You can slowly push the dumbbells upward during the squat, or you can use the power of squat to quickly Push the dumbbells to the top of the head. The center of gravity is placed on the heels and complete the movements relaxedly. For this kind of training, a 25-pound dumbbell is already difficult.

In the comprehensive training movements that require multiple muscle groups to participate, many of them can be included in the Tabata training method. You can arrange the training content according to your needs. In addition to the methods mentioned above, you can also apply this training method to sprints, Burpees (jumping and clapping after push-ups), jumping rope, sandbags (sandbags are heavy), bicycles and rowing machines. To prevent injuries, the designed training plan should be consistent with your own abilities and the principles should be more conservative. Tabata training should be diverse. As for the training frequency, two or three times a week is enough.