Umsebenzi we-4-Minute wokuSebenza oTshisa iiKhalori kunye nokwakha amandla

Umxholo

• Ukutsiba kwe-2 ukuya kwe-1 kwiLateral
• Umbhobho wokuntywila ngomlenze omnye
• ULunge Tshintshela kwi-Hurdle Kick
• I-Hamstring Stretch Plyo Push-Up
• Uphengululo lwe

Wahlala ekhaya kungekho xesha lokuzilolonga? Bamba izizathu-le Tabata yokuzilolonga evela kumqeqeshi uKaisa Keranen (@KaisaFit) ithatha kuphela imizuzu emine kwaye ifuna izixhobo zero, ukuze uyenze naphi na, nangaliphi na ixesha. I-Tabata isebenza ngokucela umngeni ukuba uhambe ngokukhawuleza kangangoko kunokwenzeka kwithuba elifutshane-imizuzwana engama-20-emva koko ikunika ukuphumla ngokukhawuleza. Dibanisa elo xesha lefomula kunye neentshukumo ze-cardio/amandla ezifuna umzimba wakho wonke (kunye nengqondo), kwaye unayo iresiphi yokuzilolonga okukhawulezayo nokunomsindo. (Ngothando? Zama umceli mngeni weentsuku ezingama-30 zeTabata.)

Ingaba isebenza kanjani: Yenza reps kangangoko kunokwenzeka (AMRAP) imizuzwana engama-20, uze uphumle imizuzwana eli-10. Phinda isekethe ezi-2 ukuya kwezi-4 zomsebenzi oza kwenza ukuba intliziyo yakho ibaleke kwaye izihlunu ziyangcangcazela.

Uya kudinga: Umatshini wokuzilolonga ukuba ubunzima.

Ukutsiba kwe-2 ukuya kwe-1 kwiLateral

A. Yima kwelinye icala le-mat, iinyawo zobubanzi be-hip-width ngaphandle kwaye ungqamene nomphetho we-mat.

B. Jiwuzisa iingalo kwaye utsibe emacaleni kwimethi, uhlale ngonyawo lwangaphambili kuphela, uze utsibele kwelo cala kwakhona ukuze uhlale ngeenyawo zombini.

C. Shintsha ulwalathiso, gxuma ukusuka kwiinyawo ezimbini ukuya kwiinyawo zangaphambili ukuya kwiinyawo ezimbini kwakhona. Qhubeka ujikeleza emva naphambili.

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

Umbhobho wokuntywila ngomlenze omnye

A. Qala kwinja ejonge ezantsi. Ukuntywila umlenze wasekunene uye kwinja enemilenze emithathu, wenze umgca ochanekileyo ukusuka entloko ukuya ezinzwaneni.

B. Goba iingqiniba ukuthoba umzimba ezantsi naphambili, ubuso obude, emva koko isifuba, emva koko iqhosha lesisu phezu komhlaba. Cinezela inja ejonge phezulu, ngelixa ubambe umlenze wasekunene emhlabeni.

C. Shifta umva uye kwinja ejonge ezantsi uphakamise umlenze wasekunene.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Tshintsha amacala umjikelo ngamnye.

ULunge Tshintshela kwi-Hurdle Kick

A. Qala kwi-lunge ngomlenze wasekhohlo phambili.

B. Yenza isangqa umlenze wasekunene phambili kwaye ujikeleze ukuthoba umva ukuya kwiphaphu lasekhohlo.

C. Emva koko gxuma kwaye utshintshe kwi-lunge yasekunene, emva koko utsibe kwaye utshintshe umva kwi-lunge yasekhohlo.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Shintsha amacala ngeenxa zonke.

I-Hamstring Stretch Plyo Push-Up

A. Yima iinyawo ziqelelene ngobubanzi besinqe kwaye ujike esinqeni ubeke iintende phantsi phambi kweenyawo.

B. Yiwa ngaphambili, ufike kancinci ezantsi kwindawo yokunyusa. Cofa izandla uphakamise isinqe ukukhwela umva izandla, umva ukuya ezinyaweni.

C. Cofa izandla ukuze ubuyele ukuqala.

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

Uphengululo lwe