Allenamento Tabata: nuovo circuito

Amiche mie con l’arrivo della bella stagione si avvicina sempre più la temuta prova costume. Dobbiamo quindi organizzarci e rimetterci in forma al più presto.

Cosa fare per rimettersi in forma
  • Cercare di seguire un’alimentazione corretta (non dieta, troppo triste e mortificante!!!). Per avere qualche indicazione  potete leggere l’articolo In forma con una alimentazione corretta;
  • Fare attività fisica.

Ricordandosi che:

  • le due cose non possono essere scisse, ma andare di pari passo, diventare uno stile di vita e far parte del vostro/nostro quotidiano;
  • essere e sentirsi in forma fisicamente fa stare bene anche psicologicamente: aumenta l’autostima e conferisce sicurezza.

E’ chiaro che, per le amiche  che sono “a riposo” da un pò di tempo, soprattutto all’inizio, rimettersi in forma, comporterà un pò di sacrifici e fatica in più.  Ma dovete perseverare. Una volta che vedrete i primi risultati e  i vostri sacrifici ripagati,  non vi fermerà più nessuno. Quindi il mio consiglio è: NON MOLLARE!

Per le amiche già allenate e che vogliono variare la loro modalità di allenamento e/o potenziarlo, invece consiglio di inserire almeno una volta la settimana un circuito Tabata, molto efficace, veloce e divertente.

Ricordate l’articolo Gli allenamenti “bruciagrassi”? Tra i vari allenamenti illustrati vi avevo parlato proprio del circuito Tabata , di cui ho già pubblicato  due video.  Come vi avevo già raccontato la mia personal trainer Cristiana mi propone, tutte le settimane, allenamenti differenti, molti dei quali sono proprio circuiti Tabata, in modo da stimolare gruppi muscolari diversi.  Vi avevo promesso che tutte le volte in cui mi avesse proposto nuovi esercizi, avrei pubblicato un video. Eccolo qua per voi,  proprio in fondo a questo articolo.  In questo modo anche voi potrete variare la modalità con cui vi allenate. Prima però meglio rinfrescare un pò la memoria.  

Cosa é un circuito Tabata

E’ un allenamento che prende il nome dal suo inventore Izumi Tabata il quale, negli anni ’90, selezionò due gruppi di soggetti con caratteristiche simili e li allenò per sei settimane con metodologie diverse. Un gruppo di atleti fu sottoposto ad un regime d’allenamento aerobico sulla cyclette ad intensità moderata per cinque giorni a settimana, lavorando tra il 65 e il 75% della FC Max, per 60/90 minuti. L’altro gruppo, sottoposto a metodo Tabata, invece lavorò sempre cinque giorni a settimana, ma per un tempo molto breve, 15 minuti circa. Dopo un riscaldamento di qualche minuto , il secondo gruppo, eseguiva 8 serie di scatti raggiungendo una F.C. Max del 95% della durata di 20 secondi con un recupero tra una serie e l’altra di soli 10 secondi. I risultati emersi alla fine delle sei settimane di allenamento furono veramente sorprendenti: nel primo gruppo, che aveva eseguito l’allenamento aerobico classico, la massa magra non era migliorata, anzi su alcuni soggetti era stata anche intaccata dall’eccessivo lavoro cardio vascolare. Nel secondo gruppo, allenato con il metodo Tabata, si era notato un dimagrimento maggiore, in quanto erano state potenziate sensibilmente le capacità muscolari dei singoli soggetti. L’allenamento li aveva resi più magri, ma contemporaneamente più forti dal punto di vista muscolare, migliorando di conseguenza le capacità metaboliche dell’organismo.

Vantaggi del Tabata

Il metodo Tabata ha due grandi vantaggi:

  • è molto efficace sotto il profilo fisiologico;
  • è molto pratico, poiché richiede un tempo molto breve per essere svolto. In un tempo di più o meno 20 minuti, circa 4/8 volte inferiore rispetto a quello necessario per l’allenamento classico, riesce a migliorare le prestazioni generali rispetto ad un allenamento tradizionale che, se protratto troppo a lungo, può innescare un processo catabolico (detto in modo molto semplice si distrugge il muscolo invece che costruirlo)

Oltre che sulla cyclette, il metodo Tabata può essere attuato anche con esercizi di forza svolti in sala pesi. Per esercitarsi, si possono impiegare pesi liberi o anche i kettlebells o addirittura movimenti a corpo libero, tipo flessioni sulle braccia. Il tutto viene fatto cercando di muovere più gruppi muscolari possibili sia per bruciare più calorie e favorire il processo di dimagrimento, sia per allenare contemporaneamente più muscoli insieme, visto che il programma è molto breve e non permette di allenarli separatamente. Sono sufficienti 2/3 allenamenti di questo tipo alla settimana anche perché sono molto faticosi. Io ad esempio ne effettuo solo uno.

Nella pratica il Tabata è un allenamento a tempo. Consiste in un circuito di 5/6 esercizi, differenti tra loro, ognuno dei quali deve essere ripetuto 8 volte. (Se gli esercizi sono 5 e devono essere ripetuti 8 volte il loro numero complessivo sarà quindi 5×8=40).

Per ogni esercizio, della durata di 20/30 secondi alternati da 10 secondi di riposo tra un esercizio e l’altro, è necessario effettuare il maggior numero di ripetizioni possibili. Alla fine di ogni circuito è previsto un tempo di recupero variabile di 60/90 secondi.

La modalità descritta rappresenta quella corretta da applicare (io lo pratico così). Ciò non toglie che il protocollo possa essere variato, sia in termini di numero di esercizi che in termini di tempi di recupero, sulla base del livello di allenamento di ognuno.

È consigliabile:

  • mantenere sempre una cadenza di esercizio non eccessivamente veloce e comunque tale da permettere una corretta esecuzione;
  • cercare di non scendere sotto alle 7 ripetizioni per ogni esercizio. Infatti nelle prime serie, sarà possibile effettuare un numero maggiore di ripetizioni rispetto a quelle eseguite nelle ultime, a causa della stanchezza accumulata durante il movimento;
  • usare dei carichi di lavoro tali da consentire di portare a termine le 8 serie previste per esercizio. Con un peso eccessivo si rischierebbe di fermarsi alla terza serie;
  • preparare tutto l’occorrente prima di iniziare l’allenamento, per evitare di perdere tempo tra un esercizio e l’altro.

L’allenamento ha una durata di 20 /25 minuti circa.

Il video illustra un nuovo circuito Tabata. In questo caso si tratta di un circuito di  6 esercizi da ripetere 8 volte. Ogni esercizio ha la durata di 30 secondi con 10 secondi di recupero tra un esercizio e l’altro. Alla fine di ogni circuito ci sono 60 secondi di riposo. Chi non fosse sufficientemente allenato può ridurre il carico, o, dove possibile, addirittura eliminarlo.

 Descrizione allenamento

Per vostra comodità, ho suddiviso l’intero video in 6 minivideo, in modo tale da poter visionare e concentrare l’attenzione sui  singoli esercizi di cui ho dato anche una spiegazione scritta. Spero che possa essere tutto più chiaro.

Esercizio 1. A gambe divaricate su quattro steps, due per parte, con una ketllebell nella mano destra,  scendere in squat il più possibile. Risalire tirando la kettlebell verso la spalla  e scendendo in affondo giù dallo step, alternando gamba destra e sinistra. Molto importante scendere bene in squat. Il movimento deve essere completo non solo accennato. Protrarre  l’esercizio per 30 secondi.

10 secondi di recupero

Esercizio 2. Ripetere l’ esercizio precedente passando la kettlebell nella mano sinistra. Protrarre l’esercizio per 30 secondi.

10 secondi di recupero

Esercizio 3. Posizionare due kettlebells ad una distanza uguale alla larghezza delle nostre spalle. Appoggiarvi le mani sopra a braccia distese, con il corpo proteso indietro, schiena dritta, non inarcata.  Raccogliere le gambe al petto  tre volte, alternando la destra alla sinistra, flettere la gamba sinistra verso l’esterno e contemporaneamente piegare le braccia come se si effettuasse una flessione, raccogliere di nuovo le gambe al petto tre volte, flettere la gamba destra e piegare contemporaneamente le braccia.  Protrarre l’esercizio per 30 secondi.

10 secondi  di recupero

Esercizio 4. A gambe divaricate su due steps, uno per parte, scendere in squat. Scendere dagli steps saltando in mezzo ad essi, sempre in squat. Risalire, con i piedi su due steps, con un salto e ripartire. Molto importante scendere bene in squat. Il movimento deve essere completo non solo accennato. Protrarre l’esercizio per 30 secondi.

10 secondi  di recupero

Esercizio 5. Posizionarsi al TRX con il corpo inclinato il più possibile appendendosi alle maniglie. Tirare le maniglie al petto alternando la posizione delle mani in modo tale da effettuare le tirate al petto  con i gomiti una volta che sfiorano il corpo e un’altra che si allargano verso l’esterno,  come da video.  E’ molto importante  durante l’esercizio non inarcare la schiena e allargare i gomiti in modo tale che siano sempre in linea con le spalle.  Protrarre l’esercizio per 30 secondi.

10 secondi  di recupero

Esercizio 6. Appendersi alla sbarra. Braccia tese. Raccogliere le gambe al petto, alternando 4 ripetizioni a destra e 4 ripetizioni a sinistra. Protrarre l’esercizio per 30 secondi.

60 secondi di recupero. Poi si riparte. Tutto da ripetere 8 volte.

Forza, forza. Provate anche voi,  un pò faticoso, ma efficace. Attendo feedback….

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