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    The document provides information on mobility training exercises and Tabata training. Mobility training reduces injury risk and improves technique by enhancing flexibility. Tabata training involves performing bodyweight exercises at maximum intensity for 20 seconds followed by 10 seconds of rest, and has benefits such as increased fat burning, muscle protection, and convenience due to its short time commitment. Safety considerations for Tabata include adequate warmups, proper form, sufficient rest, and a suitable workout environment. Example Tabata cardio exercises are also outlined.

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    The document provides information on mobility training exercises and Tabata training. Mobility training reduces injury risk and improves technique by enhancing flexibility. Tabata training involves performing bodyweight exercises at maximum intensity for 20 seconds followed by 10 seconds of rest, and has benefits such as increased fat burning, muscle protection, and convenience due to its short time commitment. Safety considerations for Tabata include adequate warmups, proper form, sufficient rest, and a suitable workout environment. Example Tabata cardio exercises are also outlined.

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    The document provides information on mobility training exercises and Tabata training. Mobility training reduces injury risk and improves technique by enhancing flexibility. Tabata training involves performing bodyweight exercises at maximum intensity for 20 seconds followed by 10 seconds of rest, and has benefits such as increased fat burning, muscle protection, and convenience due to its short time commitment. Safety considerations for Tabata include adequate warmups, proper form, sufficient rest, and a suitable workout environment. Example Tabata cardio exercises are also outlined.

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    © All Rights Reserved
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    Download as pdf or txt
    3 views2 pages

    Pe

    Uploaded by

    키지아
    The document provides information on mobility training exercises and Tabata training. Mobility training reduces injury risk and improves technique by enhancing flexibility. Tabata training involves performing bodyweight exercises at maximum intensity for 20 seconds followed by 10 seconds of rest, and has benefits such as increased fat burning, muscle protection, and convenience due to its short time commitment. Safety considerations for Tabata include adequate warmups, proper form, sufficient rest, and a suitable workout environment. Example Tabata cardio exercises are also outlined.

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    Mobility Training Exercise

    One advantage of Tabata training is that requires


    Mobility - refers to the ability to move freely and absolutely no equipment. The entire routine can be built
    easily without stress on the body. it prepares our bodies for around basic bodyweight exercises that use your bones and
    the stress of training. It is a vital contributor to reduce the bulk in place of weightlifting plates.
    risk of injuries as well as improving techniques and range
    of motions. The benefits of Tabata
    Studies have shown that devoting a few minutes to
    How Mobility Training Exercise benefits your Tabata increases cardio and strength more than devoting far
    workout? more hours to moderate-intensity workouts. It’s a pretty
    impressive fat burner, too.
    1) A more effective Warm-up - During mobility
    exercise, blood is being moved to the surrounding 1) Burn Fat - Tabata training will raise your
    tissues. Synovial fluid, the fluid in our joints that metabolism and heart rate in no time. Without a
    helps them to glide freely, is carried into the doubt, your heart rate will rocket which, in turn,
    working joints. raises your metabolism.

    2) Reduced Risk of Injury - One of the biggest 2) Protects Muscle Tissue - When you lose weight
    mobility exercise benefits is the reduced risk of or diet, there is a risk of not only losing fat but
    injury. If there is any restriction to a moving joint, losing muscle too. In order to keep muscles in tip-
    then there is a high risk of injury especially if you top condition, you need to work them. The high-
    like to heavy. intensity training that comes from the Tabata
    method is great for developing and protecting
    3) Improved technique and range of movement - muscle tissue.
    When muscles and joints are more flexible, we get
    an increased range of motion. This allows us to 3) Convenient and Flexible - Whether it’s children,
    perform exercises with better technique. work, commuting or family commitments, time is
    precious and something everyone could do more
    7 Mobility Training Exercises with. Not having enough time is one of the top
    1) Paint the fence – Just like you are panting a wall excuses not to exercise. But, no matter how busy
    2) Wax on, Wax off – Plank position then rub the you are, all it takes is four minutes of this high-
    floor using the towel in a circle motion. intensity workout to get a great workout in.
    3) Black Burns – Place your arm in a T motion then
    bring it back to your back, Open, T motion, Place 4) Increase anaerobic and aerobic capacities -
    your arms at the back of your head. Anaerobic capacity represents the maximum
    4) Cossack Squats – Side by side squats amount of energy that can be produced by our
    5) Hip Pull around the world- Lateral Lunges – body in the absence of oxygen. While aerobic
    Hug your one leg then squats and do like a capacity is a measure of the ability the lungs and
    spiderman pose. heart have to get oxygen around the body.
    6) Squat stand with arm extension- Squat position
    then Hold your knee and then one of your arm 4 Safety Precautions for Tabata (What to Consider)
    extend it. Owing to its rigorous nature, short span of engagement, and
    7) Squat internal rotation- Squats position and then effectiveness, many people love Tabata. The workout is
    rotate your feet inside. known to rebuild muscles, boost metabolism and aerobic
    and non-aerobic fitness levels, and enhance lean muscles.
    TABATA?
    The history of Tabata 1) Warm-Up Adequately - Warming up is the first
    Tabata is a relative newcomer to the training scene step to any form of exercise including Tabata.
    after emerging in the 1990s. It’s the namesake of Dr. Izumi Warm-up exercises boost performance and reduce
    Tabata, an exercise science expert in Japan who worked with the risk of muscle or tendon injuries. Owing to
    that nation’s Olympic speed skating team. their nature, HIIT workouts like Tabata even put
    the heart under stress. Hence, a thorough warm-up
    Dr. Tabata developed the workout routine to build is essential, especially for individuals with heart
    muscle strength and cardio capacity in his skaters. He conditions.
    theorized that the short, punishing, high-intensity workouts
    could bring gold medal results.
    2) Emphasize on Form and Postures - Tabata
    workouts without injuring yourself, correct form
    and posture are critical. Beginners in fitness and
    training, often miss out on proper form and
    technique. Hence, the risk of injuries in Tabata is
    huge.

    3) Take Enough Rest - Rest and recovery are equally


    critical in Tabata training.

    4) Create an Ideal Workout Environment - The


    best part about Tabata exercises is that they can be
    practiced anywhere - the gym, a park, and even at
    home. The workout is less demanding as it requires
    minimal gear and a simple workout environment.

    Tabata CARDIO BLASTER


    1) Hammer jacks – basically you are just doing a
    jumping jacks but this hammer jacks your hand
    place together.
    2) Half burpees – You will perform it in a plank
    position then stand and jump and go back to a
    plank position again.
    3) Mountain climbing – Plank position and basically
    you are just like riding a bike.
    4) High knees- alternate jump to touch your palm to
    your legs.
    5) Bicycle crunches 8 – alternate touch your siko to
    your tuhod.
    6) X-Jumps – open legs and then jump, squat, and
    touch the floor.
    7) Plank jacks – Plank position then your legs and
    open and close.

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