A 20-minute Tabata to bark muscles

20 minutes - it's a lot or a little? The answer to this question depends on what exactly you are spending and what they have time to do during this time. For example, we believe that 20 minutes of interval training for different muscle bark, which will make You feel every muscle - it is just as much as will fit into your busy working schedule!

Tabata It consists of five simple exercises, which together can work wonders, and can even reach the deepest abdominal muscles.

Each exercise is performed for 4 minutes. Time is divided into sets: 20 seconds of intense work and 10 seconds of rest between sets.

Exercise № 1. "Scissors"

• Lie on your back, arms rest against the floor, palms down, placing them under the basin.
• Pull the legs forward and lift off the floor 15 cm.
• Begin to raise the straightened leg to the side and back again to the starting position (legs together stretched above the floor).
• During the exercise, make sure that your legs are constantly straight and waist are not detached from the floor. Thus, you are in full force to put into operation the lower part of the abdominals.

Exercise № 2. Dynamic strap, yield upwards from the stop on the forearms

• Stand at the bar, with a focus on the forearm. Elbows clearly positioned under the shoulders. The body is a straight line without sagging at the waist. The abdominal muscles are tense, navel pulled toward the spine.
• From this position, alternately straighten hands, go to the position for push-ups.
• Then sank back into the bar on the forearms, hands alternately bending.
• Do not forget to alternate hands. If you go up and down with the right hand, then the next iteration should begin with the left hand.

While driving, make sure that the housing is not swayed from side to side, and the pelvis is not unfolded. Hips should always "look" into the floor.

Exercise № 3. Lifting legs

• Lie on your back. The hands rest on the floor, palms down, and placed under the pelvis. Legs are straight and slightly raised.
• Pull your knees to your chest and push the straightened legs up, heels foot stretch up to the ceiling.
• In this position, the legs should be perpendicular to the floor. Try to push them up the abdominal muscles.
• Return to the starting position by pulling your knees to your chest and repeat.

Exercise № 4. "Climber"

• Stand at the bar, the emphasis on straightened arms. Wrist rest on the floor under your shoulders clear. The body is elongated in a line back without sagging at the waist.
• Start alternately pull your knees as close to your hands (raised almost to the shoulders).
• During alternation of the legs, try not to lift the pelvis up and not bend the waist.

A more sophisticated version: alternate legs at a faster pace, you can slightly bend the arms, elbows pointing back, as if you are going to perform pushups on the triceps.

Exercise № 5. "Russian twist"

• Sit on the floor, legs bent at and off the floor. Housing slightly deflected backward.
• Take the extra weight in your hand and hold it at waist level.
• Follow the twisting in one direction, shifting the weight to the hands and the body rejecting further back, then follow the twisting to the other side. During the transfer of weight body returns to its original position.

Exercise can be performed both with an additional weight in the form of a dumbbell, pancake or pins, and without it. It all depends on your level of fitness.