TABATA
Exercising with your own weight in just 4 minutes and strengthening your core at the same time? Then TABATA is the right exercise for you!
Tabata is basically interval training, done to increase anaerobic capacity.
The core of Tabata training is intervals. These intervals are clearly defined and should not be changed during training. This is a very high-intensity workout with short rest intervals. Experts agree on 7 to 8 repetitions in 20-second intervals with a 10-second rest. In total, it is 4 minutes of training.
The course of the TABATA group exercise:
- Warm-up – dynamic stretching – multi-joint exercises aimed at stretching the main muscle groups – e.g. combinations of lunges, squats, push-ups
– Exercises to improve the mobility of joint connections
– exercises aimed at activation – buttocks + core muscles – core (various variants of push-ups, planks, quads) - In the main part, we use complex multi-joint exercises – various variants of squats, lunges, push-ups, push-ups, vertical and horizontal pull-ups, runs, jumps, vertical and horizontal presses
- Trot + static stretching of major muscle groups