I-4-Minute ye-Tabata Workout yokunyusa amandla akho kunye ne-Agility

Umxholo

• Umlenze omnye kuQhawe III
• Push-Up Bambelela ngaphakathi / ngaphandle kweenyawo Ukutsiba
• Ukutsiba ngokubanzi ngeMidlalo yeqhwa ebuyela umva
• Ukujikeleza kwePlank ukuya kwiToe Tap
• Uphengululo lwe

Ukuba iphupha lakho kukwenza ukutsiba kwebhokisi kunye nee-burpees zibonakale zilula ngokuphambanayo okanye ukuya kwi-American Ninja Warrior epheleleyo kugqatso lwakho lomqobo olulandelayo, kuya kufuneka ube namandla athile kwizihlunu zakho kunye nolunye ulwazi lomzimba engqondweni yakho. Kulapho le Tabata yokuzilolonga evela kumqeqeshi uKaisa Keranen (@KaisaFit, ukusuka kwi-30-Day Tabata Challenge yethu) ingena khona. Intshukumo yokuqala iya kusebenzisa ibhalansi yakho kunye nokuqhuma komlenze omnye. Okwesibini kuya kuvavanya amandla akho angundoqo kwaye kukunyanzelise ukuba ukhawuleze kwiinzwane zakho. Okwesithathu kuya kukhulisa amandla akho kunye nokukhawuleza, kwaye okwesine kuya kulungelelanisa amandla akho angundoqo kunye nolungelelwaniso. Lilonke, kukutshisa-kakuhle-ukuzilolonga okuya kwenza ukuba uqunge kwaye udubule (kwaye uzive njengembaleki) kwimizuzu emi-4 ethe tyaba. (Ngomso, zama le, inzima kakhulu.)

Ingaba isebenza kanjani: Yenza ii-reps ezininzi kangangoko kunokwenzeka (i-AMRAP) yentshukumo nganye kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda isekethe amaxesha ama-4 ukuya kwezi-4.

Umlenze omnye kuQhawe III

A. Yima ngomlenze wasekhohlo.

B. Hinga ezinqeni ukuxhomekeka phambili, isifuba esifanayo emhlabeni. Yandisa iingalo phambili, iintendelezo zijonge ngaphakathi, kwaye umlenze wasekunene ukhabe emva kwakho, ngokuhambelana nomhlaba (umkhosi III).

C. Phakamisa isifuba kwaye ujiwulise umlenze wasekunene ezantsi naphambili. Tsala umlenze wasekunene kwidolo eliphezulu ngelixa utsiba-tsiba kumlenze wasekhohlo, ze utsale iingalo zibe kwintshukumo yokubaleka ngengalo yasekhohlo phambili nengalo yasekunene ngasemva.

D epheleleyo. Umhlaba kumlenze wasekhohlo, kwaye ngoko nangoko uye waphumela kwigorha III ukuze aqalise irep elandelayo.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza zonke ezinye iiseti kwelinye icala.

Push-Up Bambelela ngaphakathi / ngaphandle kweenyawo Ukutsiba

A. Qala kwindawo ephezulu yeplanga, iinyawo ziqelelene ngobubanzi be-hip kunye namagxa phezu kwezihlahla.

B. Ngaphantsi kwe-push-up, isifuba sihamba nje ngaphandle komhlaba. Ukubamba le ndawo, xhuma iinyawo ngaphandle ngokubanzi, emva koko ubuyele kunye.

C. Cinezela isifuba kude ukusuka emgangathweni ukuze ubuyele ukuqala.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10.

Ukutsiba ngokubanzi ngeMidlalo yeqhwa ebuyela umva

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe.

B. Jiwuzisa iingalo ngasemva, goba amadolo, kwaye uxhume ngokuqhushumba ukuya phambili kangangoko kunokwenzeka. Umhlaba onamadolo athambileyo.

C. Tsiba kancinci umva kwaye uye ngasekunene, ufike kumlenze wasekunene kuphela. Emva koko tsibela ngasemva nasekhohlo, uhlale ngomlenze wasekhohlo kuphela.

D epheleleyo. Phinda ude ube ngasemva ekuqaleni, xhuma iinyawo kunye ukuze uqale irep elandelayo.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10.

Ukujikeleza kwePlank ukuya kwiToe Tap

A. Qala kwindawo ephezulu yeplanki. Yandisa ingalo yasekunene phambili, ii-biceps ecaleni kwendlebe.

B. Phakamisa umlenze wasekunene kwaye wandise ukuya ecaleni, ujikelezisa isinqe ngasekunene kwaye ucofe iinzwane ngesandla sasekunene.

B. Buyela ekuqaleni kwaye uphinde.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza zonke ezinye iiseti kwelinye icala.

Uphengululo lwe