COS’È IL SISTEMA DI ALLENAMENTO TABATA?
Il Tabata è un allenamento intervallato ad alta intensità, pensato per chi vuole allenarsi senza ausilio di attrezzatura da palestra, quindi facilmente eseguibile anche in casa, ottimo anche per chi ha poco tempo per allenarsi. È considerato un ottimo bruciare grassi, mantiene tonici i muscoli e migliorare la propria resistenza.
Il Tabata consiste in un’alternanza molto rapida di esercizi, lavorando alla massima intensità/resistenza. L’esecuzione di ogni esercizio è di 20 secondi e il recupero tra di esse è solo di 10 secondi. In genere si utilizzano 4 esercizi che vanno ripetuti ciclicamente per 2 volte, ma è possibile scegliere anche una sequenza di 8 esercizi; per i più esperti è possibile aumentare anche i cicli di un Tabata, quindi da 2 a 4 ad esempio.
Il Tabata offre infatti una vasta gamma di esercizi che rendono ogni sessione sempre diversa e soprattutto più stimolante, dai salti ai piegamenti, fino ad arrivare agli addominali o agli squat, ovviamente la difficoltà degli esercizi dipende dal proprio livello.
Vi mostreremo qui un video dove eseguiremo insieme un piccolo circuito di Tabata di media difficoltà mirato al potenziamento del core. Utilizzeremo 4 esercizi da ripetere ciclicamente per 2 volte. Applicando correttamente il sistema completeremo il tutto in 240 secondi ossia 4 minuti con la seguente esecuzione:
1° giro
- Plank à esecuzione 20” à recupero 10”
- Crunch à esecuzione 20” à recupero 10”
- Barchetta à esecuzione 20” à recupero 10”
- Crunch Bike à esecuzione 20” à recupero 10”
2° giro (subito dopo il recupero dei 10”)
- Plank à esecuzione 20” à recupero 10”
- Crunch à esecuzione 20” à recupero 10”
- Barchetta à esecuzione 20” à recupero 10”
- Crunch Bike à esecuzione 20” à recupero 10”
Il Tabata è perfetto per tutti i tipi di sportivi, per tutti gli atleti già in forma ma anche per chi vuole dimagrire poiché permette di raggiungere risultati visibili e in poco tempo, gli allenamenti sono molto faticosi, poiché è un sistema di allenamento che costringe il corpo a lavorare molto, stimolando il metabolismo, la resistenza e la massa muscolare.
È l’ideale per chi vuole perdere peso in poco tempo poiché, facendo salire la frequenza cardiaca, costringe il cuore a pompare al massimo dando una scossa al metabolismo e facendo sì che il corpo continui a bruciare grassi anche al termine dell’allenamento. Se praticato regolarmente, inoltre, rafforza il sistema cardiovascolare e ha effetti positivi per il benessere generale.
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