Сегодня я раскажу вам о системе "Табата протокол"

Это короткая интенсивная програма тренировок, с максимальным результатом за минимальтное время(13 минут)!! заключается она в следующем:

The "Tabata Protocol", How To Burn Fat in a 13-Minute Workout

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Most people have never even heard of this workout. The Tabata Protocol is hardly new, but often overlooked. There are many people that would benefit from this type of workout, if only they knew more about it.

The Tabata Protocol? What Exactly Is It? 

The Tabata Protocol was a high-intensity, short interval workout that was intended as an interval routine for the Japanese Speed Skating team. Named after the head coach, Izumi Tabata, Ph.D., who was the former researcher at Japan's National Institute of Fitness and Sports, this workout has been found to be extremely effective.

How Does the Tabata Protocol Differ From Other Interval Routines?

The entire routine takes about 13 minutes, but this includes only 3-4 minutes of very intense work. The routine involves 6-8 hard intervals that last 20 seconds each. Alternate with 10-second rest periods. Add in five minutes each of warm up and cool down, and, you're done!

How Can You Burn Body Fat In Such a Short Time?

The secret to this type of short-term intense interval training is that it speeds up your metabolism and keeps it there for hours after you're done. Burning fat for hours after the workout leads to very effective results. Keep your muscles healthy, because your body burns fat instead of muscle tissue.

This Interval Training Routine is NOT Easy!

Just because it's short, it's not exactly easy. It needs to be done right, and you need to commit to this type of workout to see the results you're looking for. Top athletes have to work hard to get through it, so stick with it and don't become easily discouraged by how hard it is to get into it. Your aerobic and anaerobic abilities will be better, making you a better athlete, no matter what your sport is.

итак в кратце это програма для супер интенсивной тренировки включает в себя

The original Tabata Protocol requires the following:

• 5 minutes of warm-up
• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
• 2 minutes cool-down

любую разминку 5 мин

8 20ти минутных цыклов интенсивных упражнений и 10 секундными перерывами.

и 2 минуты на релакс и стречинг

для более детальной информации вы можете так же посетить оф сайт http://www.tabataprotocol.com/

сегодня я попробую и скажу о результатах!

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добавлено в 19.20

УУУ это была самая интенсивная тренировка! Я сделала только 4 подхода вместо 8-ми))

и сейчас наслаждаюсь тем как мой ооганизм отдыхает от нее! Все во имя красоты!!!