The Tabata Program
Each exercise in a given Tabata workout
lasts only four minutes, but it's likely to be one of the longest four
minutes you've ever endured. The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You
push yourself as hard as you can for 20 seconds and rest for 10
seconds. This is one set. You'll complete eight sets of each exercise.
You
can do pretty much any exercise you wish. You can do squats, push-ups,
burpees or any other exercise that works your large muscle groups.
Kettlebell exercises work great, too.
An example of a Tabata workout looks like this:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- Mountain Climbers (4 minutes)
Start
with push-ups. Perform them for 20 seconds at a high-intensity. Rest
for 10 seconds, and then go back to doing push-ups for 20 seconds. Once
you complete eight sets of push-ups, rest for one minute.
Next,
move on to squats and repeat the sequence of 20 seconds on, 10 seconds
off. Once you finish eight sets of squats, rest for one minute, and then
do burpees. After burpees, finish the workout with mountain climbers.
Tabata
is great to get a quick workout in if you're short on time, you need to
switch up your routine, or you want improve endurance and speed.
Incorporate this type of workout into your fitness routine and produce
results.
***
El método Tabata es un entrenamiento intenso, con intervalos y
de corta duraciĂłn. Para aplicar esta modalidad de entrenamiento,
debemos escoger un ejercicio y realizar durante 20 segundos, la mayor
cantidad de repeticiones posibles, a continuaciĂłn debemos respetar un
descanso de 10 segundos exactos y continuar 7 series más.
Es decir, el metodo Tabata consiste en realizar 8 series de 20 segundos cada una, con el mayor nĂşmero de repeticiones en este tiempo, con 10 segundos de descanso entre ellas.
AsĂ, en sĂłlo 4 minutos logramos un entrenamiento intenso, corto y que produce verdaderos resultados.
Si bien podemos aplicar el método Tabata con cualquier ejercicio,
lograremos mayor intensidad y un trabajo más completo con menos
sobrecarga en un sĂłlo mĂşsculo y menor riesgo de lesiones, si empleamos
movimientos que involucran más que un sólo grupo muscular, es decir, con ejercicios básicos. Por ejemplo, podemos usar para entrenar con el método Tabata, sentadillas, flexiones de brazos, zancadas o dominadas.
TABATA IN PUERTO POLLENSA
You can find us at:
Calle Roger de flor, 48
07470 puerto de pollensa
Contact by telephone: 650729021
