There is no time for long run in the morning and tiring hourly cardio training, but you want to bring myself into the form? Try the tobata: only 4 minutes a day, the pulse takes off to fat burning, extra pounds leave
How to do it
A couple of minutes of warm-up, then turn on the stopwatch: 20 seconds maximum-intensity, 10 seconds of rest, and so eight rounds in a row. Only 240 seconds or 4 minutes. Try at home-choose four exercises without inventory and weighting agents, for example, Zvezda jumping, berpy, sprint in place, skier, advises the coach Nikolai Tyunin in the TBA Tabata Tabata (18+) TG channel. Do each two rounds, adhering to the 20/10 scheme.
If difficult, you can start with one block and gradually add.
What is the secret?
During maximum intensity, the exchange is accelerated as if you had run five kilometers. Scientists note: one full -fledged Tabata increases aerobic and anaerobic endurance better than half an hour of moderate run. And continues to accelerate the exchange two hours after training.
Three times a week enough to see the difference in the mirror after 10 classes.
People with a pacemaker, fresh injuries and uncontrolled pressure of the tobate are not suitable: first the examination and consultation with the doctor.
This information is not a replacement for a doctor’s consultation. The body's reaction to changes in training and lifestyle may depend on individual physiological characteristics, genetic predisposition and state of health. It is recommended to consult a doctor to ensure the safety and efficiency of selected measures.
