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плюси і мінуси, кому вони підходять і як почати займатися.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002F5-glavnyh-mifov-o-planke\">5 головних міфів про планку\u003C\u002Fa>\u003Cem>.\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Табата: що це\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Табата — це високоінтенсивні інтервальні тренування, що полягають у виконанні максимальної кількості вправ за мінімальний проміжок часу. Сенс у тому, щоб протягом 20 секунд виконувати вправу, докладаючи максимум зусиль, а потім 10 секунд відпочивати. За 4 хвилини можна зробити 8 таких кіл.\u003C\u002Fp>\u003Cp>Табата-тренування може складатися з однієї або декількох вправ. Зазвичай, заняття включає 8 вправ. Під час табата-тренувань виконують різні вправи. Це можуть бути випади, присідання, бурпі, віджимання і т.д.\u003C\u002Fp>\u003Cp>Даний метод тренувань розробив японський фізіолог Ізумі Табата. У 1996 році він хотів розробити ефективні тренування для поліпшення витривалості спортсменів. Для цього провели дослідження, в якому брали участь дві групи людей. Одна група тренувалася в середньому темпі, 5 днів на тиждень по одній годині, а друга — у високому темпі, 4 дні на тиждень по 4 хвилини. В результаті, у першої групи покращилися аеробні показники (витривалість), але анаеробні (м'язова сила) залишилися без змін. Другій групі вдалося істотно поліпшити як аеробні, так і анаеробні показники. Система табата-тренувань протестована відповідно до наукових норм, тому її ефективність має доказову базу. Таким чином, табата-тренування стали популярними в індустрії спорту і фітнесу.\u003C\u002Fp>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002Ffitnes-bomba-cto-takoe-hiit-trenirovki\">Фітнес-бомба: що таке HIIT-тренування\u003C\u002Fa>\u003Cem>.\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Ефективність табати\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Під час табата-тренувань відбувається активне спалювання жиру. Також табата дозволяє спалити більше калорій, ніж класичні кардіонавантаження. За рахунок цього табата-тренування ефективні у боротьбі із зайвою вагою. Крім цього, табата розвиває витривалість і зміцнює м'язи.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Плюси і мінуси табата-тренувань\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>\u003Cimg alt=\"Плюси і мінуси табата-тренувань — Табата-тренування: що це, ефективність, кому підходять і поради початківцям\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F18046\u002F5U0jT.jpg\"\u002F>\u003C\u002Fp>\u003Ch3>\u003Cstrong>Юлія Шум, співзасновниця і головна тренерка мережі спортхабів ЕБШ:\u003C\u002Fstrong>\u003C\u002Fh3>\u003Cp>\u003Cstrong>\u003Cem>«Плюси табата-тренувань:\u003C\u002Fem>\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cem>• розвивають витривалість;\u003Cbr\u002F> • дозволяють опрацювати практично всі групи м'язів;\u003Cbr\u002F> • висока витрата калорій під час тренувань, що сприяє схудненню;\u003Cbr\u002F> • покращують координаційні здібності;\u003Cbr\u002F> • стимулюють організм до прискореної адаптації, допомагають подолати ефект плато (щодо ваги і прогресу тренувань);\u003Cbr\u002F> • не вимагають багато часу для виконання.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cstrong>\u003Cem>Основні мінуси табата-тренувань:\u003C\u002Fem>\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cem>• висока інтенсивність тренувань;\u003Cbr\u002F> • не підходять для новачків, потрібен як мінімум середній рівень фізичної підготовки;\u003Cbr\u002F> • велике навантаження на суглоби;\u003Cbr\u002F> • не підходять людям з великою кількістю зайвої ваги, підвищеним тиском, запамороченнями, серцевою недостатністю, атеросклерозом і, звичайно, вагітним»\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002Ffitnes-trend-cto-takoe-trenirovki-motr\">Фітнес-тренд: що таке тренування MOTR.\u003C\u002Fa>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Поради новачкам\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Як ви зрозуміли, через свою високу інтенсивність табата не підходить тим, хто тільки почав регулярно тренуватися. Однак з часом можна пробувати займатися табатою. Для цього необхідно підготуватися і дотримуватися деяких правил.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Поради новачкам — Табата-тренування: що це, ефективність, кому підходять і поради початківцям\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F18046\u002F5U0jT.jpg\"\u002F>\u003C\u002Fp>\u003Ch3>\u003Cstrong>Юлія Шум, співзасновниця і головна тренерка мережі спортхабів ЕБШ:\u003C\u002Fstrong>\u003C\u002Fh3>\u003Cp>\u003Cem>«Новачкам не варто йти в усі тяжкі табата-тренувань. Краще поступово підготувати до них свій організм. Можна почати з кардіо тренувань: біг, байк, виконання простих вправ у режимі кардіо. При цьому дуже важливо відстежувати свій пульс. Для відносно здорової людини віком до 30 років пульсова зона повинна становити від 120 до 140 ударів на хвилину. Якщо самопочуття хороше, можна ненадовго підвищувати інтенсивність до 160 ударів. Робити це потрібно дуже акуратно і пам'ятати, що пульсова зона індивідуальна для кожного і залежить від віку, ваги і наявності захворювань.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Коли організм адаптується до такого навантаження, можна пробувати виконувати табату. Почати з одного кола, що складається з простих вправ, потім додавати силові (підтягування, віджимання, присідання з невеликою вагою) і поступово збільшувати кількість кіл.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Дана система тренувань працює тільки якщо кожні 20 секунд ви будете виконувати вправи на межі своїх можливостей. При виконанні вправ у розміреному темпі ви працюєте просто в інтервальному режимі, але це не табата.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Щоб відстежити свій прогрес, рекомендую рахувати кількість повторень у кожному підході. Намагайтеся, щоб кожен підхід був кращим за попередній»\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Приклади табата-тренувань\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Табата-тренування проводять у багатьох фітнес-клубах України. Заняття в онлайн-форматі є на YouTube-каналі ЕБШ. Ось кілька відео, за якими можна займатися табатою.\u003C\u002Fp>\u003Ch3>Табата від Юлії Шум:\u003C\u002Fh3>\u003Ch3>Табата з В'ячеславом Капулою:\u003C\u002Fh3>\u003Ch3>Табата з Жанною Вознюк:\u003C\u002Fh3>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002Fkorotkie-onlajn-trenirovki-top-8-besplatnyh-servisov\"> Короткі онлайн-тренування:топ-8 безкоштовних сервісів\u003C\u002Fa>\u003Cem>.\u003C\u002Fem>\u003C\u002Fp>",[],{"title":1585,"description":1599},"Разом із співзасновницею і головною тренеркою мережі спортхабів ЕБШ Юлією Шум розповідаємо все, що потрібно знати про табата-тренування: у чому їхня сутність…",[1601,1614,1625,1636,1647,1658],{"id":1602,"slug":1603,"kind":1584,"title":1604,"subtitle":230,"excerpt":1605,"cover":1606,"accent_color":230,"published_at":1607,"reading_minutes":254,"items_count":990,"preview":1608,"tags":1609},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1610,1611,1612,1613],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1615,"kind":1584,"title":1616,"subtitle":230,"excerpt":1617,"cover":1618,"accent_color":230,"published_at":1619,"reading_minutes":232,"items_count":990,"preview":1620,"tags":1621},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1622,1623,1624],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1626,"slug":1627,"kind":1584,"title":1628,"subtitle":230,"excerpt":1629,"cover":1630,"accent_color":230,"published_at":1631,"reading_minutes":240,"items_count":990,"preview":1632,"tags":1633},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1634,1635],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1637,"slug":1638,"kind":1584,"title":1639,"subtitle":230,"excerpt":1640,"cover":1641,"accent_color":230,"published_at":1642,"reading_minutes":232,"items_count":990,"preview":1643,"tags":1644},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1645,1646],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1648,"kind":1584,"title":1649,"subtitle":230,"excerpt":1650,"cover":1651,"accent_color":230,"published_at":1652,"reading_minutes":217,"items_count":990,"preview":1653,"tags":1654},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1655,1656,1657],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1659,"slug":1660,"kind":1584,"title":1661,"subtitle":230,"excerpt":1662,"cover":1663,"accent_color":230,"published_at":1664,"reading_minutes":240,"items_count":990,"preview":1665,"tags":1666},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1667,1668],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]