[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”1″ content_align=”left” style_type=”default” sep_color=””]

Tabata: Fit σε τέσσερα λεπτά – Ανακαλύψτε την ιαπωνική μέθοδο γυμναστικής

[/fusion_title][fusion_text] Η Tabata είναι ένα σύντομο πρόγραμμα διαλειμματικής προπόνησης, όπου περίοδοι έντονης άσκησης εναλλάσσονται με σύντομες περιόδους ξεκούρασης. Συγκεκριμένα, πρόκειται για 4 λεπτά έντονης διαλειμματικής γυμναστικής που χωρίζονται σε 8 σετ. Κάθε σετ περιλαμβάνει 20 δευτερόλεπτα άσκησης και 10 δευτερόλεπτα ξεκούρασης.

Ποια είναι τα οφέλη;

• Καύση  θερμίδων
• Καύση λίπους
• Βελτίωση της αναερόβιας ικανότητας
• Αύξηση μυικής αντοχής
• Ενίσχυση του μεταβολισμού
• Έξτρα καύση θερμίδων μετά το τέλος της προπόνησης λόγω της έντονης προσπάθειας που έχετε καταβάλλει

Ποιος την ανακάλυψε;

Το όνομα της συγκεκριμένης γυμναστικής προέρχεται από τον Ιάπωνα γιατρό και ερευνητή Izumi Tabata, ο οποίος ήταν και αυτός που την ανακάλυψε. Το 1996 διεξήγαγε μια έρευνα χρησιμοποιώντας ένα μοντέλο που βασίζεται στη διαλειμματική άσκηση. Συγκεκριμένα, ήθελε να διαπιστώσει αν μια προπόνηση τύπου 20/10 που επαναλαμβάνεται οκτώ φορές θα ήταν ωφέλιμη. Ο δρ. Tabata χρησιμοποίησε δύο ομάδες αθλητών και τις έβαλε σε ένα πρόγραμμα άσκησης διάρκειας έξι εβδομάδων. Η μία ομάδα έκανε ποδήλατο πέντε φορές την εβδομάδα για μία ώρα με μέτρια ένταση. Η άλλη ομάδα έκανε ποδήλατο χρησιμοποιώντας το μοντέλο 20/10, για τέσσερα λεπτά,  για τέσσερις φορές την εβδομάδα, συν μία μέρα μέτριας έντασης για 30 λεπτά. Η δεύτερη ομάδα κατάφερε να βελτιώσει τόσο το αερόβιο, όσο και το αναερόβιο επίπεδο φυσικής κατάστασης. Το επίπεδο της αναερόβιας ικανότητας των αθλητών αυξήθηκε κατά 28%, ενώ η μέγιστη πρόσληψη οξυγόνου (VO2 max) αυξήθηκε κατά 15%. Αντίθετα, στην πρώτη ομάδα αυξήθηκε το VO2 max κατά 10%, ενώ δεν υπήρξε καμία σημαντική αλλαγή στην αναερόβια ικανότητα.

Τι πρέπει να προσέχετε;

Η Tabata δεν είναι ένα πρόγραμμα γυμναστικής που απευθύνεται σε αρχάριους. Ωστόσο, αν επιμένετε να την κάνετε ίσως χρειαστεί να προχωρήσετε σε κάποιες παραλλαγές π.χ μεγαλύτερες περιόδους ξεκούρασης. Επίσης, όσοι έχουν προβλήματα υγείας όπως καρδιά ή πίεση θα πρέπει πρώτα να συμβουλευτούν τον γιατρό τους πριν κάνουν μια προπόνηση τέτοιου είδους. 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exclude_cats=”” tag_slug=”” exclude_tags=”” thumbnail=”yes” title=”yes” meta=”no” meta_author=”no” meta_categories=”no” meta_date=”yes” meta_comments=”yes” meta_tags=”no” excerpt=”no” excerpt_length=”35″ strip_html=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”2″ content_align=”left” style_type=”default” sep_color=””] Προσφορές από το ηλεκτρονικό κατάστημά μας [/fusion_title][/fusion_builder_column][fusion_builder_column type=”1_4″ layout=”1_4″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”3″ content_align=”left” style_type=”default” sep_color=””] Διάδρομος CT87 [/fusion_title][fusion_imageframe image_id=”323″ style_type=”none” stylecolor=”” hover_type=”liftup” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”https://www.base-eshop.com/imi-epaggelmatiki-chrisi/108268-ct87-5203194448497.html” linktarget=”_blank” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.basetraining.org/wp-content/uploads/2018/06/ct87-e1530463677864-300×262.jpg[/fusion_imageframe][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”” bottom_margin=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][fusion_button link=”https://www.base-eshop.com/imi-epaggelmatiki-chrisi/108268-ct87-5203194448497.html” title=”” target=”_blank” link_attributes=”” alignment=”” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”default” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”” stretch=”yes” shape=”” icon=”fa-shopping-basket” icon_position=”left” icon_divider=”yes” animation_type=”” 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button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”” stretch=”yes” shape=”” icon=”fa-shopping-basket” icon_position=”left” icon_divider=”yes” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Περισσοτερα[/fusion_button][/fusion_builder_column][fusion_builder_column type=”1_4″ layout=”1_4″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” 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