| For those of you who aren't familiar with the fat | | | | Stand over the barbell with the balls of the feet |
| burning and cardio benefits of Tabata Training | | | | positioned under the bar slightly wider apart than |
| read on. I will give you a quick once over of what | | | | hip width. Squat down and grip the bar with an |
| Tabata's are all about. | | | | over hand grip slightly wider than shoulder width. |
| Tabata training is a very intense form of Interval | | | | Position the shoulders over the bar with the back |
| training. Normally Tabata training is done with one | | | | arched tightly. Arms are straight with elbows |
| exercise. What you do is you do as many reps as | | | | pointed along the bar. |
| you can in 20 seconds then you rest for 10 | | | | Pull the bar up off the floor by extending the hips |
| seconds and repeat the eventual goal is to do a | | | | and knees. As the bar reaches the knees |
| minimum of 8 sets. | | | | vigorously raise the shoulders while keeping the |
| Doesn't sound all that tough right? Think again | | | | barbell close to the thighs, jump upward extending |
| Tabata Training is a tough workout but probably | | | | the body. Flex elbows out to the sides, pulling bar |
| the most effective and time efficeint fat burning | | | | up to neck height. |
| and cardio workout there is. | | | | Combining The Sumo Deadlift and High Pull: |
| If you are new to working out or are in poor | | | | Get yourself into position as if you are doing the |
| shape do not think you can jump into doing a full | | | | Sumo (use the narrow grip as instructed for the |
| Tabata Training workout. | | | | sumo) once you stand erect go immediatly into |
| First things first get a physical checkup! You will be | | | | the High Pull and return to starting position repeat. |
| placing heavy demands on your cardio system | | | | You are not going to use heavy weight's for this |
| doing tabata's. | | | | remember we are going to do these as a Tabata |
| Break into tabata training gradually. | | | | training fat burning workout we are not |
| Start with doing one or two sets of tabata two | | | | bodybuilding. So use a weight that will make you |
| to three times a week. Tabata training is again as | | | | work but not to heavy as to be able to get out |
| many reps as you can do for 20 seconds. | | | | your required reps. |
| What you want to do is one of two things: | | | | Tabata Training Efficeint and Effective I love |
| 1 - Have a clock set to where you can watch the | | | | Tabata Training and the Sumo Deadlift High Pull |
| second hand for your twenty seconds while you | | | | combo gives you a total body fat burning |
| count your reps or | | | | workout. Your working practically every muscle |
| 2 - Have someone time you and count your reps | | | | group and cardio your metabolism will be racing |
| for you. This is the best way so you can pay | | | | long after this workout is over for continued fat |
| attention to using proper exercise form especially | | | | burning. |
| as you begin to tire. | | | | Practice with an empty bar so you get your form |
| Tabata Training The Sumo Deadlift and High Pull | | | | down before adding weight. |
| Combo | | | | If you have ever tried using tabata training you |
| You are going to need a barbell ( you can also | | | | know how tough and rewarding it can be. The |
| use a kettlebell or two dumbells or a medicine ball) | | | | cardio fat fat burning benefits are enormous. As |
| to do the Sumo Deadlift high Pull. | | | | with any form of exercise you get out of it what |
| What we are doing here is 2 different exercises | | | | you put into it. To get the true fat loss and cardio |
| but combinning them as one. | | | | benefits you must go at each of your workouts |
| The Sumo Deadlift | | | | with an extremely high intensity level. |
| Position feet under bar with very wide stance. | | | | Just going through the motions and giving a half |
| Squat down and grasp bar between legs with a | | | | hearted effort will give you minimal results at |
| shoulder width or slightly narrower mixed grip. Lift | | | | best. As I mentioned work up to a full Tabata |
| bar by extending hips and knees to full extension. | | | | workout. only by progression to you improve. As |
| Pull shoulders back at top of lift if rounded. | | | | I mentioned work up to a full Tabata workout. |
| Throughout lift keep hips low, shoulders high, arms | | | | only by progression will you change your body |
| and back straight. Knees should point same | | | | composition. |
| direction as feet throughout movement. Keep bar | | | | Which means a leaner, stronger more energetic |
| close to body to improve mechanical leverage. | | | | and healthier you. |
| The High Pull | | | | |