Despite the fact that the exercises only last for 4 minutes for a flat stomach, their intensity is very high
We all want to keep our body in shape and preferably make it as fast as possible. It is especially important for us to have a flat stomach.
It is known that in order to have such a stomach, we must adhere to a balanced diet and exercise regularly.
In fact, however unlikely it may seem, it takes only 4 minutes a day and a quiet, secluded place to practice (your bedroom or living room).
This is the Tabata method, developed by Japanese researchers, read today’s article. We are confident that this is useful to you.
Amazed Tabata is a Japanese scientist who is now known in the sport world around the world.
Already in the 1990s, thanks to his research, he came to the conclusion that one of the best ways to lose weight and strengthen his muscles is the combination of aerobic and anaerobic exercises.
He has developed a unique training plan he calls the Tabata Protocol. This protocol has been successfully used in many fitness centers and even some Olympic champions have practiced it.
To sum up, Tabba is based on the following aspects:
We must strive for the heart to work on a special “mode” (slightly accelerated rhythm) during training (a combination of aerobic and anaerobic loads). Metabolic processes in our body during anaerobic exercise lead to the fact that muscles need more energy than can be provided with breathing, but we will be able to burn more fat.
The idea is to perform high intensity exercises for a short period of time.
Regarding Taba’s protocol on abdominal muscles, these exercises can be performed at home.
How does this Japanese technique help you have a flat stomach?
But do not forget: you have to be consistent in your actions. If you are too tired, you need to stop.
1. First you need to “warm up”
To do this, you can jump on a rope a little (in just a few seconds), or stretch the leg or waist muscles.
2. Tightening of the abdomen from the leg bed
After you get warm, take a position lying on your back. Place your hands under the back of your head and lift your head (as shown in the picture below).
Try to stay in this position for 20 seconds. Do at least 10-20 times
3. Lightly creeping
When doing this, you also need to be very careful. If you have problems with your back, do not do it. Make a couple of jump vigorously … standing upright with your arms upstairs.
3. There are push-ups
Now start pushups! You know how to get caught.
5. Endurance exercise
The last exercise is not very complicated.
You are lying down and pull your hands and body forward.
Then lift your knees, they must be lifted to the height of the chest. See the picture.
Repeat several times in 20 seconds