UkuSebenza okuDlamkileyo kuTshiso lweBhunga lilonke kwimizuzu emi-4 kuphela

Umxholo

• Isiqingatha seBurpee kuTyhilizo oluPhezulu
• Lunge Tshintsha kunye neHip Circle evulekileyo
• I-Lateral High Knee Shuffle
• Icala lePlango lesandla kwiTwap Tap
• Uphengululo lwe

Ngeentsuku ezithile, unexesha lokuzinikezela ekusebenzeni iyure yonke ekuqingqeni ilungu elinye lomzimba. Kwezinye iintsuku, awunayo nemizuzu emihlanu yokubila, kwaye udinga umzimba wakho wonke ukuba uvuthe njengesihogo. Le nkqubo yomqeqeshi uKaisa Keranen (@kaisafit) yenye abo ukuzilolonga.

Ukuba uqhelene neTabata, uyayazi i-drill: Yenza intshukumo nganye imizuzwana engama-20 ngokukhawuleza nangokukhawuleza kangangoko unako, emva koko uphumle imizuzwana eli-10. Yenza imijikelezo emibini ukuya kwemine kwaye umzimba wakho uya kuba yinto efanelekileyo. (P.S. Akukho nanye kwezi ntshukumo ifanele ukuba lula-yiyo loo nto unokugqibezela umthambo kwimizuzu emi-4 emcaba.)

Ngaba ubambeke kolo tshiso lukhawulezayo nolushushu? Okulandelayo: Umceli mngeni weThabatha yeentsuku ezingama-30, wenziwa ngu (ngubani omnye?) Kaisa uqobo.

Isiqingatha seBurpee kuTyhilizo oluPhezulu

A. Qala kwisikhundla esiphakamileyo seplanga ngeenyawo ezinqamleza ububanzi.

B. Tsiba iinyawo ukuya kwizandla, emva koko utsibe ubuyele kwindawo yokuqala.

C. Hop izandla zozibini i-intshi ezimbalwa ububanzi, kwaye ngoko nangoko wehlise kwi push-up.

D epheleleyo. Cofa isifuba kude nomgangatho, kunye nokutsiba izandla ubuyele kwindawo yokuqala.

Yenza iireps ezininzi ngangokunokwenzeka (AMRAP) imizuzwana engama-20; phumla imizuzwana eyi-10.

Lunge Tshintsha kunye neHip Circle evulekileyo

A. Ukuba kumngxunya ophakamileyo, umlenze wasekunene uye phambili kwaye ugobe kwiidigri ezingama-90, umlenze wasekhohlo ubuyiselwe umva ngokugoba okuthambileyo.

B. Tsiba kwaye utshintshele kwilayini yomlenze wasekhohlo. Ngokukhawuleza gxuma kwaye ubuyele umva kumlenze wasekunene.

C. Ubunzima beShift kumlenze wasekunene ukuze ume. Khabela umlenze wasekhohlo phambili, uye ecaleni, kwaye ubuye umva, uyehla ungene kumngxunya kwakhona ukuphinda.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza lonke ujikelezo kwelinye icala.

I-Lateral High Knee Shuffle

A. Qala ukuma ngeenyawo kunye.

B. Ukuqala ngomlenze wasekhohlo, ukuqhubela phambili amadolo ukuya esifubeni, ukumpompa ingalo echaseneyo ngomlenze ochaseneyo, kunye nokutshixa ukuya ngasekunene izinyuko ezi-5.

C. Misa ikhefu kangangesiqingatha sesibini kumlenze wasekunene, umlenze wasekhohlo usemi kwindawo ephezulu yamadolo, uze uphinde uphinde uphinde ujikeleze kwicala elingahambelaniyo namanyathelo ama-5.

D. Misa kancinci kumlenze wasekhohlo umzuzwana omnye ngaphambi kokurhawuzela ngasekunene kwakhona. Qhubeka ujikeleza ngapha nangapha.

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

Icala lePlango lesandla kwiTwap Tap

A. Qala ngeplanga esecaleni, ulungelelanise engqinibeni yasekunene nakwicala lonyawo lwasekunene, iincam zeminwe kunye neenzwane zalatha phambili.

B. Yandisa ingalo yasekhohlo ngaphezulu kwentloko, i-bicep ngendlebe, yolula ubude ukusuka kwiminwe ukuya kwiinzwane.

C. Bandakanya i-abs ukuphakamisa umlenze wasekhohlo othe ngqo kunye nengalo yasekhohlo ethe nkqo ukuze ucofe iinzwane ngqo kwiqhosha lesisu. Ngokukhawuleza fikelela ingalo nomlenze wasekhohlo kwakhona.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza yonke eminye imijikelo kwelinye icala.

Uphengululo lwe