{"id":580,"date":"2022-08-29T09:37:04","date_gmt":"2022-08-29T09:37:04","guid":{"rendered":"https:\/\/sportano.ro\/blog\/tabata-ce-este-totul-despre-antrenamentul-tabata-efecte-si-plan-de-exercitii-de-proba\/"},"modified":"2025-07-22T12:37:10","modified_gmt":"2025-07-22T12:37:10","slug":"tabata-ce-este-totul-despre-antrenamentul-tabata-efecte-si-plan-de-exercitii-de-proba","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/tabata-ce-este-totul-despre-antrenamentul-tabata-efecte-si-plan-de-exercitii-de-proba\/","title":{"rendered":"Tabata: ce este? Totul despre antrenamentul tabata: efecte \u0219i plan de exerci\u021bii de prob\u0103"},"content":{"rendered":"<p><strong>Tabata este un antrenament de 4 minute, de intensitate foarte mare, care \u00eembun\u0103t\u0103\u021be\u0219te capacitatea aerob\u0103 \u0219i anaerob\u0103. De asemenea, accelereaz\u0103 rata de ardere a caloriilor timp de p\u00e2n\u0103 la 48 de ore dup\u0103 efort, provoc\u00e2nd a\u0219a-numita datorie de oxigen. Ce este Tabata \u0219i ce exerci\u021bii pot fi efectuate ca parte a acestuia?<\/strong><\/p>\n<h2>Ce este tabata? \u00cen ce const\u0103 acest tip de formare?<\/h2>\n<p>Tabata este o form\u0103 de antrenament cu intervale de intensitate ridicat\u0103 (HIIT sau High Intensity Interval Training), dezvoltat de Irisawa Koichi (antrenorul echipei na\u021bionale de patinaj de vitez\u0103 a Japoniei) \u0219i de profesorul japonez Izumi Tabata, dup\u0103 care este denumit acest protocol de antrenament. \u00cen 1996, ace\u0219tia au efectuat un studiu pe dou\u0103 grupuri de sportivi olimpici. Unul a f\u0103cut o or\u0103 de antrenament cardio timp de cinci zile pe s\u0103pt\u0103m\u00e2n\u0103. La cel\u0103lalt grup, s-a folosit o rutin\u0103 de antrenament bazat\u0103 pe alternarea unor perioade de 20 de secunde de efort extrem cu perioade de 10 secunde de odihn\u0103. \u00centreaga activitate a constat \u00een opt runde \u0219i a durat doar patru minute. Ambele grupuri s-au antrenat pe o biciclet\u0103 sta\u021bionar\u0103.<\/p>\n<p>\u00cenaintea studiului, a fost m\u0103surat\u0103 capacitatea aerob\u0103 (aerobic, lucru la 70% VO2max &#8211; un indicator al absorb\u021biei maxime de oxigen \u00een 1 minut) \u0219i anaerob\u0103 (anaerob\u0103, efort la 170% VO2max) a fiec\u0103rui participant. Dup\u0103 6 s\u0103pt\u0103m\u00e2ni de testare, s-a constatat c\u0103 sportivii care au urmat protocolul de 4 minute \u0219i-au crescut capacitatea anaerob\u0103 cu o medie de 28%, \u00een timp ce la primul grup nu s-a observat practic nicio schimbare. De asemenea, au avut performan\u021be mai bune \u00een ceea ce prive\u0219te capacitatea aerobic\u0103. EPOC (Excesul de consum de oxigen dup\u0103 efort, m\u0103surat \u00een ml pe kg de greutate corporal\u0103 pe minut) a crescut cu 7 ml de oxigen\/kg, \u00een timp ce rezultatul mediu pentru primul grup a fost de 5 ml de oxigen\/kg. Acest lucru \u00eenseamn\u0103 c\u0103 organismul a folosit mai mult\u0103 energie pentru a reveni la func\u021bia normal\u0103 dup\u0103 efectuarea unui exerci\u021biu de 4 minute la o vitez\u0103 extrem de mare dec\u00e2t pentru 60 de minute de sarcin\u0103 moderat\u0103.<\/p>\n<p>Un tabata corect presupune efectuarea unui exerci\u021biu \u00een 4 minute \u00eemp\u0103r\u021bite \u00een 8 serii &#8211; 20 de secunde de lucru \u0219i 10 secunde de odihn\u0103. Exerci\u021biul ar trebui s\u0103 fie complet \u0219i s\u0103 implice c\u00e2t mai multe grupe musculare, de exemplu, genuflexiuni, abdomene, burpees (a.k.a. c\u0103dere, ridicare sau push-up-salt), skip A (alergare pe loc cu o ridicare \u00eenalt\u0103 a genunchilor), mountain climbers (alergare \u00een pozi\u021bie de plan\u0219\u0103), lovituri cu mingea pe ringul de dans deasupra capului sau flot\u0103ri.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/NExTI_Wi1x2v3MhCvOWB3CkXmVqkG7piH22KkSom4czVZLlizZGfjz5rBfVOlsD9BxjGXbDGeSAVw7Z4b05sjTGc17FvOUk00YLFt4D6OZQFzisIbopT6ulKzmDX8g4tTT5kbo1LFQA5399P74K3GsQD9FyRAOpcoUhQ-xUVyw-gBog3k.tmp_.png\" alt=\"O persoan\u0103 demonstreaz\u0103 exerci\u021bii folosind echipament sportiv, \u00eentr-un interior cu podea de lemn \u0219i perete metalic\" width=\"816\" height=\"426\" \/><\/p>\n<p>\u00cen prezent, cluburile de fitness ofer\u0103 o clas\u0103 numit\u0103 Tabata, care dureaz\u0103 45-60 de minute \u0219i este mai mult un antrenament cu intervale HIIT. \u00cen plus, pentru a face rutina mai interesant\u0103 \u0219i mai variat\u0103, se folosesc 2, 4 sau 8 exerci\u021bii pe tabata, ceea ce nu este chiar ceea ce s-a dorit ini\u021bial. \u00cen timpul unei tabata, fiecare serie trebuie efectuat\u0103 la vitez\u0103 maxim\u0103 (aproximativ 95% HRmax). Realizat\u0103 \u00een mod corespunz\u0103tor, rutina profesorului Tabata ar trebui s\u0103 v\u0103 asigure c\u0103 dup\u0103 4 minute de antrenament nu ve\u021bi mai putea face acela\u0219i efort din nou. Exerci\u021biile ar trebui s\u0103 fie precedate de o \u00eenc\u0103lzire \u0219i urmate de \u00eentindere.<\/p>\n<h2>Ce efecte are antrenamentul tabata?<\/h2>\n<p>Principalul beneficiu al efectu\u0103rii tabata este cre\u0219terea capacit\u0103\u021bii aerobice \u0219i anaerobice a organismului. \u00cen timpul acestui antrenament, procesele anaerobe predomin\u0103, contribuind la a\u0219a-numita datorie de oxigen, ceea ce \u00eenseamn\u0103 c\u0103 se consum\u0103 mai mult oxigen dec\u00e2t de obicei \u00een timpul odihnei, iar acest lucru ajut\u0103 la accelerarea metabolismului \u0219i la arderea caloriilor f\u0103r\u0103 efort suplimentar. Rezultatul este o reducere a gr\u0103simii corporale \u0219i o siluet\u0103 mai sub\u021bire. Aceast\u0103 form\u0103 de exerci\u021bii fizice \u00eembun\u0103t\u0103\u021be\u0219te, de asemenea,:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">stare;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rezisten\u021ba \u0219i for\u021ba muscular\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">activitatea sistemului imunitar (imunitate mai mare);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">activitatea sistemului cardiovascular;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">capacitatea pulmonar\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rezisten\u021ba la acidificare.<\/p>\n<\/li>\n<\/ul>\n<p>Pentru ca tabata s\u0103 ofere beneficii adecvate, este recomandabil s\u0103 o face\u021bi de maxim 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, cu o pauz\u0103 pentru a permite organismului s\u0103 se recupereze dup\u0103 antrenamentul extrem.<\/p>\n<h2>Pentru cine va fi potrivit tabata?<\/h2>\n<p>Tabata este un sistem de exerci\u021bii fizice potrivit pentru orice persoan\u0103 antrenat\u0103 care dore\u0219te s\u0103 \u00ee\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 rapid \u0219i eficient condi\u021bia fizic\u0103.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/e5Pl0zGBXFTy8SHfmd4DvtEmmIAdnDRuNcvjJedF-AkufvSsz2hsRhKxC_6-0QYWYzLXwmR85Vp8sT8Cc4w7K8gHtIHedpmgZahfBNNa-7oNerkyxHTl4C-eIjVXoSvX9eo9GGmsRfmXkr_tbQ-Pz5Su9PxQmKVN53-I8fXEA-Pz4ieS.tmp_.png\" alt=\"Dou\u0103 persoane folosesc aparate de v\u00e2slit \u00eentr-o sal\u0103 de fitness\" width=\"816\" height=\"426\" \/><\/p>\n<p>Pentru cei care \u00eencep de cur\u00e2nd o activitate fizic\u0103, este o idee bun\u0103 s\u0103 \u00eenceap\u0103 prin perfec\u021bionarea unei tehnici corecte de exerci\u021bii fizice \u0219i un efort orientat spre \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice generale. Dac\u0103 o persoan\u0103 neantrenat\u0103 \u00eentreprinde un tabata real, poate avea ca rezultat grea\u021b\u0103 sau chiar le\u0219in.<\/p>\n<p>Tabata nu este recomandat persoanelor care au, printre altele: condi\u021bie fizic\u0103 precar\u0103, hipertensiune arterial\u0103, boli respiratorii \u0219i cardiovasculare, supraponderabilitate sau obezitate, afec\u021biuni sau defecte cardiace. Dac\u0103 nu sunte\u021bi sigur c\u0103 aceast\u0103 form\u0103 de antrenament este potrivit\u0103 pentru dumneavoastr\u0103, adresa\u021bi-v\u0103 medicului dumneavoastr\u0103.<\/p>\n<h2>Tabata de formare: plan de exerci\u021bii de prob\u0103<\/h2>\n<p>\u00cen conformitate cu tabata, concentra\u021bi-v\u0103 pe exerci\u021bii cu mai multe articula\u021bii care implic\u0103 grupuri musculare mari. \u00cen plus fa\u021b\u0103 de exerci\u021biile men\u021bionate mai sus, ca parte a tabata pute\u021bi efectua:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">box;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Jack-uri de alimentare;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">s\u0103rituri;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pomparea \u00een diferite variante: cu m\u00e2na de pe podea, pe o m\u00e2n\u0103, \u00een diamant, etc..;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">s\u0103ri\u021bi pentru a v\u0103 ridica din genunchi;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sprinturi;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">in and out squat (s\u0103rituri \u00een squat de la o pozi\u021bie \u00eengust\u0103 la una larg\u0103 a piciorului \u0219i \u00eenapoi);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">salt ghemuit;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">devil press (o combina\u021bie de burpees \u0219i presiuni cu gantere din umeri la \u00eentoarcere);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">burpee shuttle run.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/5LPeEPcLSi-HdojAKUgnh5NhQl9FIkdUq6jNnz4JY_gdOHdTLkZfUsqgZtgZK0PAQXkW9_gkFpc1G5UcOCT9rQ_pj_h0cMaUdlUGcvpN5oyx6mq0qUJJbKeRmTWFEXypBY3bs6nMMkii77XDg7jfPUr5BuqZROadDg6S-zIcVg-jXhfHZ.tmp_.png\" alt=\"Persoan\u0103 se antreneaz\u0103 pe un covor sportiv \u00eentr-o sal\u0103 de gimnastic\u0103\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Tabata pentru \u00eencep\u0103tori ar trebui s\u0103 se fac\u0103 sub \u00eendrumarea unui antrenor personal, care va adapta exerci\u021biile la condi\u021bia dumneavoastr\u0103 fizic\u0103, se va asigura c\u0103 dezvolta\u021bi tehnica corect\u0103 \u0219i va men\u021bine un ritm adecvat capacit\u0103\u021bii cursantului. De asemenea, v\u0103 pute\u021bi preg\u0103ti pentru un tabata adecvat pe cont propriu, \u00eencep\u00e2nd cu antrenamente cardio obi\u0219nuite. \u00cencepe\u021bi cu exerci\u021bii \u00een care alterna\u021bi momente de intensitate moderat\u0103 cu perioade de odihn\u0103 \u00eentr-un raport de 1:3. Pe m\u0103sur\u0103 ce v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103 \u0219i rezisten\u021ba, cre\u0219te\u021bi timpul de exerci\u021bii \u0219i scurta\u021bi timpul de odihn\u0103. De exemplu, pute\u021bi combina 1 minut de jogging pe o band\u0103 de alergare cu 3 minute de mers rapid sau 2 minute de ciclism cu rezisten\u021b\u0103 medie cu 6 minute de pedalare constant\u0103.<\/p>\n<h2>C\u00e2te calorii sunt arse \u00een timpul unui tabata?<\/h2>\n<p>Conform cercet\u0103rilor, un tabata de 4 minute este cu aproximativ 60 kcal mai pu\u021bin, adic\u0103 un minut v\u0103 permite s\u0103 arde\u021bi aproximativ 15 kcal. Incluz\u00e2nd \u00eenc\u0103lzirea \u0219i exerci\u021biile de \u00eentindere, ve\u021bi arde \u00eentre 250 \u0219i 300 kcal \u00een 15-18 minute. Rezultatul final depinde de parametrii individuali, cum ar fi sexul, v\u00e2rsta, \u00een\u0103l\u021bimea, greutatea, nivelul de antrenament \u0219i intensitatea exerci\u021biilor fizice. Aminti\u021bi-v\u0103, de asemenea, c\u0103 arderea ridicat\u0103 dureaz\u0103 p\u00e2n\u0103 la 48 de ore dup\u0103 antrenament, ceea ce, potrivit cercet\u0103rilor, v\u0103 permite s\u0103 pierde\u021bi \u00eentre 150 \u0219i chiar 450 kcal f\u0103r\u0103 efort.<\/p>\n<h2>Echipamente \u0219i accesorii utile pentru antrenamentul tabata<\/h2>\n<p style=\"text-align: start;\">Tabata poate fi executat nu numai cu propria greutate corporal\u0103, ci \u0219i cu echipamente suplimentare, cum ar fi: haltere, kettlebell, gantere, coard\u0103 de lupt\u0103, cutie, bar\u0103, minge medicinal\u0103 (slam ball, minge de perete sau coard\u0103 de s\u0103rit. O modalitate bun\u0103 de a face tabata este de a folosi echipamente cardio, cum ar fi: bicicleta sta\u021bionar\u0103, ma\u0219ina de v\u00e2slit, bicicleta cu aer (air bike) sau banda de alergare.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/UKLh3P7MN0FGBjycGTP9vF-rndRAylbC-bbyhp7tp94nqy5cYRliSesgAQFB-_Rj9pwoAxXjOgs5W67HYzkQ9UZ8mCNKvyQjGVXvI8svZd_q9fycQVOKzn9XJyZHXmXtrsNK1_biETS1P3UYkEVoX4biU_ByvnOryRwjkknpoA-pOc2CJ.tmp_.png\" alt=\"Persoan\u0103 folose\u0219te o fr\u00e2nghie groas\u0103 pentru antrenament intens la sal\u0103\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Exemple de exerci\u021bii tabata cu echipament:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Trac\u021biuni pe o bar\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">s\u0103rituri;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">thruster (ghemuit cu greut\u0103\u021bi de kettlebell sau haltere \u00eempinse deasupra capului);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">v\u00e2slire pe o ma\u0219in\u0103 de v\u00e2slit;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">mersul pe o biciclet\u0103 sta\u021bionar\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">cicluri de aer;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Box Jump;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kettle swings;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">cercuri cu fr\u00e2nghii;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Lovitur\u0103 WallBall (arunc\u00e2nd o minge medicinal\u0103 de la o pozi\u021bie ghemuit\u0103 la, de exemplu, un perete);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eemping\u00e2nd o sanie.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Aminti\u021bi-v\u0103 c\u0103 tabata va produce rezultatele dorite dac\u0103 urma\u021bi protocolul original al acestei forme de exerci\u021bii.<\/p>\n<p>Surse:<\/p>\n<ol class=\"parent-of-p\" start=\"1\">\n<li>\n<p style=\"text-align: start;\">Tabata I., Nischimura K., Kouzaki M., Hirai Y., Ogita F., Miyachi M., Yamamoto K. Efectele rezisten\u021bei de intensitate moderat\u0103 \u0219i ale antrenamentului intermitent de intensitate ridicat\u0103 asupra capacit\u0103\u021bii anaerobe \u0219i VO2 max.Medicine &amp; Science in Sports &amp; Exercise28(10), 1327-1330.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"2\">\n<li>\n<p style=\"text-align: start;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/8897392\/<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Tabata este un antrenament de 4 minute, de intensitate foarte mare, care \u00eembun\u0103t\u0103\u021be\u0219te capacitatea aerob\u0103 \u0219i anaerob\u0103. De asemenea, accelereaz\u0103 rata de ardere a caloriilor timp de p\u00e2n\u0103 la 48 de ore dup\u0103 efort, provoc\u00e2nd a\u0219a-numita datorie de oxigen. Ce este Tabata \u0219i ce exerci\u021bii pot fi efectuate ca parte a acestuia? Ce este tabata? [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tabata: ce este? Totul despre antrenamentul tabata: efecte \u0219i plan de exerci\u021bii de prob\u0103 - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/tabata-ce-este-totul-despre-antrenamentul-tabata-efecte-si-plan-de-exercitii-de-proba\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: ce este? Totul despre antrenamentul tabata: efecte \u0219i plan de exerci\u021bii de prob\u0103 - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Tabata este un antrenament de 4 minute, de intensitate foarte mare, care \u00eembun\u0103t\u0103\u021be\u0219te capacitatea aerob\u0103 \u0219i anaerob\u0103. De asemenea, accelereaz\u0103 rata de ardere a caloriilor timp de p\u00e2n\u0103 la 48 de ore dup\u0103 efort, provoc\u00e2nd a\u0219a-numita datorie de oxigen. Ce este Tabata \u0219i ce exerci\u021bii pot fi efectuate ca parte a acestuia? Ce este tabata? 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Totul despre antrenamentul tabata: efecte \u0219i plan de exerci\u021bii de prob\u0103 - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/tabata-ce-este-totul-despre-antrenamentul-tabata-efecte-si-plan-de-exercitii-de-proba\/","og_locale":"ro_RO","og_type":"article","og_title":"Tabata: ce este? Totul despre antrenamentul tabata: efecte \u0219i plan de exerci\u021bii de prob\u0103 - Blog Sportano.ro","og_description":"Tabata este un antrenament de 4 minute, de intensitate foarte mare, care \u00eembun\u0103t\u0103\u021be\u0219te capacitatea aerob\u0103 \u0219i anaerob\u0103. De asemenea, accelereaz\u0103 rata de ardere a caloriilor timp de p\u00e2n\u0103 la 48 de ore dup\u0103 efort, provoc\u00e2nd a\u0219a-numita datorie de oxigen. Ce este Tabata \u0219i ce exerci\u021bii pot fi efectuate ca parte a acestuia? Ce este tabata? 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