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Tabata training: what é and how to do it (with exercise planícios)

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Tabata training: what é and how to do it (with exercise planícios)
Tabata training: what é and how to do it (with exercise planícios)
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Tabata training is a type of high-intensity exercise performed in up to 16 minutes, which improves physical resistance and promotes increased metabolism, stimulating the burning of body fat and thus favoring weight loss.

Because it's a type of exercise that doesn't need equipment, and you can only use your body weight, Tabata training is ideal for those who can't go to the gyms or can't lift a lot of weight, for example.

Tabata training is recommended mainly for those who already practice physical activities and should be done under the guidance of a physical educator. In addition, it is also recommended to go through a consultation with a doctor to assess the general state of he alth before starting Tabata training.

How to

To do Tabata training, it is important to wear suitable clothing and shoes to avoid injuries, and have a stopwatch to keep track of training and interval time. Before starting training, it is important to warm up for 10 minutes.

The Tabata training lasts 4 minutes, where you must do a total of 8 exercises lasting 20 seconds each. It is recommended to do as many repetitions as possible during each exercise, to speed up breathing and improve strength, promoting fat burning and toning muscles. Also, between each exercise it is important to have a 10 second rest.

After training, rest, which may include stretching to avoid injuries, improve posture and relaxation. Here's how to do the stretch.

Complete training plan

Some bodyweight exercises that can be used during Tabata training are:

1. Mountain Climbers

This exercise is excellent for working the muscles of the legs, back and abdomen. To do this, you should put it in a plank position, as if you were going to do a push-up. Keeping your arms straight, you should bend one knee and pull it close to your chest. It's important to switch legs as if you were climbing a mountain.

Exercise time: 20 seconds + 10 seconds rest.

2. Burpees

Burpees are a very complex type of exercise that allows you to work almost every muscle group in the body, from the legs, to the arms, abdomen and back.

To do a burpee, stand up and then lower to a squatting position. In this position, bring your hands to the floor and push your feet back until you are in a plank position.Then return to the squatting position, pulling your feet close to your body and coming back up. Repeat until exercise time runs out.

Exercise time: 20 seconds + 10 seconds rest.

3. Squats

The squat exercise allows you to tone your buttocks and thighs muscles. Do a traditional squat and come back up. Then come back down to the squat position, without moving your feet, and repeat until the end of time. To do this exercise it is essential to maintain a good posture, to avoid injuries. Here's how to do a squat correctly.

Exercise time: 20 seconds + 10 seconds rest.

4. Alternating lunges

The lunge works the leg and gluteal muscles. To do this exercise, just stand up and then take a step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle.Then return to the starting position and repeat the movement with the other leg, always alternating legs for 20 seconds.

Exercise time: 20 seconds + 10 seconds rest.

5. Bicycle crunches

This type of sit-up is a more intense way to train the entire abdominal muscle group. To do it, just lie on your back on the floor and then lift your legs, making pedaling movements in the air. To avoid back pain, you can place your hands under your lower back and try to keep your back always on the floor.

Exercise time: 20 seconds + 10 seconds rest.

6. Jump Squats

Squats with jumps tone the legs and buttocks, and increase cardiorespiratory endurance, promoting body fat burning and weight loss.

To do this squat, you should spread your legs a little towards your shoulders, contract your abs and squat until your knee forms a 90º angle, keeping your back straight and moving your hips back. Then, push your feet against the floor to get up and jump until your legs are straight. When returning to the ground, break the fall by slightly bending the knees and returning to the initial squat.

Exercise time: 20 seconds + 10 seconds rest.

7. Knees high

The high knee exercise allows you to strengthen and tone the muscles of the legs, abdomen and back. To start the exercise, just stand up and then jump, pulling one knee, at a time, as far up as possible, alternating throughout the exercise.

Exercise time: 20 seconds + 10 seconds rest.

8. Traditional crunches

The traditional sit-up is one of the simplest and most effective exercises to work the abs. To do this, just edit with your back on the floor and bend your knees, placing your feet on the floor. Finally, try to lift your back as much as possible off the floor while looking at the ceiling. Repeat as many times as possible.

Exercise time: 20 seconds + 10 seconds rest.

9. Inflections

This exercise allows you to work your chest muscles, arms and abdomen. In this exercise, you should do a traditional push-up, keeping your arms shoulder-width apart and going down until you form a 90º angle with your elbow. If it's too difficult, you can keep your knees on the floor.

Exercise time: 20 seconds + 10 seconds rest.

10. Jumping jacks

Jumping jump exercise is a great way to work all the muscles in your body, while regulating your heart rate. To do it correctly, just stand up and then take a small jump while opening your legs and raising your arms. Afterwards, close your legs and lower your arms. Repeat until exercise time runs out.

Exercise time: 20 seconds + 10 seconds rest.

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