Umsebenzi oPheleleyo weTabata onokuwenza kwigumbi lakho lokuhlala

Umxholo

• Icala lePlank Dip kunye nokuFikelela
• Lunge ukuya Phambili iHop
• Iplanga ngedolo Qhuba & Ukukhaba ngaphandle
• U-Curtsey Lunge uye kwi-Lateral kunye ne-Front Kick
• Uphengululo lwe

Ucinga ukuba ufuna i-rack yee-dumbbells, izixhobo ze-cardio, kunye ne-gymnasium ukuze usebenze kakuhle? Cinga kwakhona. Ukuzivocavoca ekhaya kweTabata evela kumqeqeshi wengqondo uKaisa Keranen (aka @kaisafit, oyena nobangela emva kocelomngeni lweentsuku ezingama-30 zeTata) akufuneki zixhobo ngaphandle komzimba wakho-kodwa oko akuthethi ukuba ayizukutya izihlunu zakho.

Ukuba awuzange wenze iTabata ngaphambili, nantsi ingongoma: yiya ngamandla kangangoko unako kangangemizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Eli asiloxesha lokuba unyathele kancinci; kufanele ukuba uyive phantse ngoko nangoko. Oko kuthethwayo, zinike ukufudumala okufutshane (uhambo oluthile, i-squats yomzimba, ukuzolula okuguquguqukayo, okanye le ndlela ekhawulezayo) ukuhamba ngaphambi kokuba ulwe nale ntshukumo inzima.

Ingaba isebenza kanjani: kwimizuzwana engama-20, yenza iireps ezininzi kangangoko kunokwenzeka (AMRAP) kwintshukumo yokuqala. Phumla imizuzwana eyi-10, emva koko uye kwinyathelo elilandelayo. Phinda isekethe amaxesha ama-4 ukuya kwezi-4.

Icala lePlank Dip kunye nokuFikelela

A. Qala kwicala leplanga lasekunene, ulinganise kwisandla sasekunene nakwicala lonyawo lwasekunene, ingalo yasekhohlo eyolulele kwisilingi.

B. Yilahle isinqe sokunene ukuze ucofe umhlaba, emva koko uphakamise inyonga ubuyele phezulu kwiplanga, utshayela ingalo yasekhohlo ngaphezulu, bicep ecaleni kwendlebe.

Yenza i-AMRAP imizuzwana engama-20, phumla imizuzwana eli-10. Yenza yonke eminye imijikelo kwelinye icala.

Lunge ukuya Phambili iHop

A. Buyela umva ngomlenze wasekunene uye kwindawo yokubuyela umva.

B. Cofa iinyawo zakho zombini ukuze utshintshe imilenze emoyeni kwaye ujonge phambili, uyehla kancinci kumlenze wasekunene, umlenze wasekhohlo ukhabela phezulu.

C. Ngokukhawuleza tsiba unyawo lwasekunene ngasemva kwaye wehlise kwi-lunge ebuyela umva kwicala elinye.

Yenza i-AMRAP imizuzwana engama-20, phumla imizuzwana eli-10. Yenza yonke eminye imijikelo kwelinye icala.

Iplanga ngedolo Qhuba & Ukukhaba ngaphandle

A. Qala kwindawo ephezulu yeplanki.

B. Qhuba idolo lasekunene ungene engqinibeni yasekhohlo, ujikelezisa isinqe ngasekhohlo.

C. Yolula umlenze wasekunene kwaye uyijike uye ngasekunene, ngokungathi uzama ukubamba igxalaba lasekunene.

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

U-Curtsey Lunge uye kwi-Lateral kunye ne-Front Kick

A. Buyela ngasemva kwaye uye ngasekhohlo ngonyawo lwasekunene, wehlisela kwi-curtsey lunge, izandla ezinqeni.

B. Cinezela kunyawo lasekhohlo kwaye ume, ujikeleze umlenze wasekunene uye ecaleni, uye phambili, emva koko uye ecaleni kwakhona.

C. Umzantsi ubuyele kwi-curtsey lunge ukuqala ukuphindaphinda. Gcina intshukumo icotha kwaye ilawulwa.

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

Uphengululo lwe