The method Tabata is a type of high-intensity training, such as HIIT, which allows you to burn fat, tone the body and dry the belly by spending just 4 minutes a day. In this way, this is the workout plan ideal for those who have little time after work to go to in the academy, for example.
During this training plan are made 8 different exercises that work multiple muscle groups for 20 seconds, interspersed with 10 seconds of rest in between each one. During the 20 seconds of exercise you should try to make the maximum amount of repetitions possible. This allows to optimize the burning of located fat and at the same time tones the muscles, leaving them more strong.
Since the method of Tabata training is high intensity, it is advised primarily for those who already practice some physical activity. So, if this is not your case, you should consult a general physician to evaluate your physical condition before you start training.
Complete workout plan
Before you start the workout plan should have near you a timer to monitor the time correctly that you are doing the exercise. The exercises are:
1. Mountain Climbers
This exercise is great for working the muscles of the legs, back and especially the abdomen. To do you should put yourself in the position of plank, as if it were to do a pushup, but keeping your arms straight, bend one knee and pull it up near the chest. Proceed alternating your legs as if you were climbing a mountain.
The exercise of the squat allows you to tone the muscles of the buttocks and thighs. Do a squat and traditional back up. Then go down again into the squat position without moving your feet, and repeat until the end of time. To do this exercise it is critical to maintain a good posture, so see how to do a squat correctly.
3. Abdominal bicycle
This type of abdominal is a more intense way to train the entire muscle group of the abdomen. To do this, simply lie on your back on the floor and then raise your legs, making movements of pedaling in the air. To avoid back pain place your hands underneath the bottom of the back, and try to keep your back always against the ground.
4. Knees high
The exercise of knee high allows you to strengthen and tone the muscles of the legs, abdomen and back. To start the exercise simply put-if standing and then jump pulling one knee each time, as much as possible to the top, alternating during all the time of the year.
5. Abdominal traditional
The abdominal traditional is one of the exercises simpler and more effective to work the abdomen. To do this, lie with your back on the floor and bend your knees, supporting your feet on the floor. Finally, attempt to lift the maximum extent possible, the back of the floor while looking at the ceiling. Repeat as often as you can.
The burpees are a type of exercise complex that will allow you to work almost all the muscle groups from the legs, up the arms, the abdomen and the back.
To do a burpee, stand and then download if up to stay in a squatting position. In this position, bring the hands down to the floor and push the feet back, to get in the position of the surfboard. After, return to a squatting position, pulling the feet to the body and back up. Repeat until you finish the time of year.
This exercise allows you to work the pectoral muscles, the arms and the abdomen. In this exercise, you should do a flexion traditional, holding out his arms to the width of the shoulders and down to form a 90º angle with your elbow. If it is too hard, let the knees touch the ground.
8. Jumping jacks
The exercise jacks is a great way to work all the muscles of the body, at the same time that regulates the heartbeat. To do this correctly stand and then give it a small jump at the same time that opens the legs and the arms. Immediately after you close the legs and arms. Repeat until you finish the time of year.