Applying the Tabata exercises for women, as shared below, can help burn excess fat efficiently and quickly achieve weight loss goals. Let’s explore detailed instructions on how to perform Tabata exercises for the most accurate application, ladies!
Tabata is a popular fitness method worldwide, including in Vietnam, used by many young men and women for training. Exercises in the Tabata method are known to effectively burn excess body fat and facilitate rapid weight loss. Are you familiar with what Tabata is and which Tabata exercises are suitable for women? If not, let’s learn more about it!
What is Tabata?
Tabata is not a specific exercise but the name of a high-intensity training method that helps burn excess fat and lose weight effectively. In fact, Tabata is named after its founder, Dr. Izumi Tabata.
Although high-intensity, Tabata exercises for women are mostly simple and easy to perform, yet very effective in burning excess fat and calories. This method is particularly suitable for those who are obese, looking to lose weight, and want to quickly achieve a slim and balanced physique.
The general principle of the Tabata method is that it lasts for 4 minutes, repeating in 8 rounds with 20 seconds of high-intensity exercise and 10 seconds of rest. Fitness trainers suggest that just 4 minutes of correctly performed Tabata can burn more fat than an hour of cycling, an hour of Zumba, two hours of Yoga, or two hours of walking. This method helps burn fat during and after the workout.
Tabata Exercises for Women
Globally, Tabata is a favored weight loss method, especially for busy women with limited time for exercise. To give a clearer picture of Tabata training, Thiên Trường would like to introduce some popular and effective Tabata exercises for women. Let’s check them out and start practicing!
1.Froggers
Froggers are simple yet effective Tabata exercises for women, helping to quickly burn excess fat and lose weight. These exercises don’t require gym equipment and can be done anytime, anywhere. The Froggers exercise is performed as follows:
- Start in a high plank position with your toes and hands on the floor, keeping your body balanced, and your legs hip-width apart.
- Jump your feet towards your hands, lifting your buttocks and knees while keeping your hands on the floor.
- Hold this position for a second, then jump back to the plank position.
- Continue the movement at a faster pace, performing it for 20 seconds, resting for 10 seconds, and repeating 8 times
2.Mountain Climbers
The Mountain Climbers exercise effectively burns fat on the thighs and abdomen. It heats up the body and consumes calories from excess fat. This exercise is an essential part of the Tabata method. The instructions for women are as follows:
- Begin in a plank position like the previous exercise.
- Pull your right knee towards your chest, stretching your calf and knee.
- Return the right leg to its original position and pull the left knee towards your chest.
- Continue alternating legs, moving rapidly until fatigued.
3.Tuck Jumps
Tuck Jumps or knee jumps are easy to perform and quickly help lose weight and tone the hamstrings, glutes, calf muscles, and quadriceps. This compound exercise consumes a lot of calories, so be mindful while practicing. The method for knee jumps is as follows:
- Start standing straight with your legs forming a V and arms stretched alongside your body.
- Swing your arms backward for momentum and perform a high jump, bringing your knees close to your hands.
- Gently land on your feet and repeat the movement.
4.Speed Skaters
Speed Skaters are highly effective for burning thigh fat, helping achieve slim, toned legs. The simple steps below will quickly shape your legs. The method for this Tabata exercise for women is:
- Stand straight with arms extended at your sides, looking forward, and legs pressed together.
- Slightly bend and jump to the left, bending your left knee slightly and placing it on the floor. Extend your right leg behind your left, and cross your arms to the left.
- Then, jump to the right, bending your right knee and extending your left leg behind and to the right. Extend your arms to the right.
- Continue repeating for the required number of times.
Conclusion
Tabata training for women not only helps with effective weight loss but also improves blood circulation, enhances respiratory health, benefits the musculoskeletal system, and promotes muscle gain and fat loss. We hope this article from Thiên Trường Sport has given you a clear understanding of the Tabata training method and helps you plan your workouts. Thank you for reading, and see you in our next topics!
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