Tabata Training is the fastest and most effective program I know!

A training program is constantly changing – this not only creates new muscle stimulation, but also keeps the motivation high …

Evaluation of training methods

The Tabata Method

• Frequency: three times per week training
• Type: full-body workout
• Duration: 30 minutes
• Intensity: very high
• Tools: Tabata App from iTunes Store
• Special feature: run 25 minutes each morning …

… Training in the evening

Training

• Short warm-up (two to three minutes).

• Per exercise 20 seconds, about six to nine repetitions, ten second pause, then the next exercise

• A total of six exercises.

Training day one

• Squats (first free, then multi, because here you can easily drop into the 10-second pause).

• Deadlift (with lifting straps), 70 to 80 kg (extremely difficult).

• Bench press dumbbells, 40 to 47.5 lbs.

• Bent over row, 50 kg to 60.

• Neck Press Smith Machine, 30 to 37.5, then again to 35 kg (only a few repetitions at the end).

• Cable crunches.

Training Day 2

• Started? Leg extensions and leg curls, then lunges at the change to multi (four sets left, then four sets on the right), at the end of 60 kg.

• Lat pulldown wide, 50 to 60 kg.

• Incline Bench Press Multi, 50 to 60 kg.

• Bent over row with dumbbells, in the end 42.5 kg.

• First, upright rows (Armsehne pain), then switch to Arnold curls, at the end of 25 Lbs.

• Hanging leg raises.

Training Day 3

• Multi-plie squat, 60 to 80 kg.

• Change of coat on Cable seated row, at the end of 67.5 kg.

• Flying dumbbells, 20 to 32.5 lbs.

• Change of coat on Cable seated row, at the end of 32.5 kg.

• Lateral Raise dumbbells, 20 to 27.5 lbs (27.5 lbs to heavy).

• Stability ball crunches.

Conclusion Training Day 1 is due to the many basic exercises extremely hard. The last day was probably my hardest workout ever! The breaks between series ranged from one to two minutes, often in three minutes. The regeneration ability was excellent: I could go running every day, had only in the first training sessions a little sore. Overall, I feel after the four-week program very fit. Weight is just under 84 pounds. Body fat percentage is in? four weeks decreased obviously (by about 4 percent). Tabata is: short, short, intense. And for advanced users who enjoy training and muscles …