Le Genius Tabata Workout yePhepha langasese iya kukwenza i-LOL

Umxholo

• I-180 ye-Squat Jumps
• Military Plank TP Stack
• Umlenze omnye ojikeleze umhlaba-kwi-Tap
• I-TP tower yoPhakamisa umlenze omnye
• I-TP Plyo Push-Ups
• Imiqobo ye-TP yangasemva
• Icala lePlank Toe TP
• Hand-to-Foot TP Pass
• Ukuphakanyiswa kweTP Tower Leg
• Uphengululo lwe

Zininzi izizathu onokuzenza ukunqanda ukuzilolonga: "Indawo yokuzivocavoca igcwele kakhulu" okanye "Andinaxesha" okanye "Andina sixhobo" okanye "Andinandawo yokwenza "okanye" andinanto yokunxiba. "

#SorryNotSorry kodwa leyo yenkunzi iyonke. Lo mthambo ngumqeqeshi okrelekrele uKaisa Keranen ungqina ukuba ungafumana umthambo wokukhaba usebenzisa ezona zinto zingenamkhethe kuzo zonke izinto zasekhaya, kwaye wenze kwisithuba esingekho sikhulu kakhulu kunomzimba wakho. UKaisa, ongungqondongqondo emva koMceli mngeni wethu weentsuku ezingama-30 weTabata, uza nokuyila, nomngeni wokuzilolonga kubunzima bomzimba ukwenzela Ubume kwirej. Jonga iitalente zakhe kolu luhlu lweTabata lushukumisayo okanye kuleplank yokuhambisa izinto ezine kunye ne-plyo Workout enzima, okanye kuyo yonke i-Instagram, apho atyumza nantoni na nayo yonke into ayenzayo.

Kwaye kulapho athumele khona lo msebenzi umangalisayo wephepha lendlu yangasese kuqala. Kutheni, kanye, ethathe isigqibo sokuxakeka zizinto esidla ngokudlala ngazo kwigumbi lokuhlambela?

"Yinto yemihla ngemihla wonke umntu anayo," utshilo uKeranen. Inqaku elipheleleyo lokuzilolonga kwam ayikokuphela kokuxuba izinto ukuzigcina zimnandi kwaye zinomdla, kodwa ikwabonisa abantu ukuba ayithathi ngaphezulu komzimba wakho (kwaye ngamanye amaxesha iyonwabisa izinto zekhaya!) Ukufumana ukuzilolonga okumangalisayo phakathi. "

Akufuneki ukuba, i-intanethi yaphambukela kuyo. Baninzi abantu abebezama kwaye bethanda ukuzilolonga kwe-TP kangangokuba uKeranen waze wathumela ingqokelela yeevidiyo zabalandeli ukubonisa impumelelo yomceli mngeni.

Ukusukela ngoko, uqinisekisile ukuba i-TP ayisiyiyo kuphela isixhobo sokuzilolonga esifihlwe endlwini yakho. Ubuye kunye nokuqhelana nokutya okuphekiweyo kwaye wabonisa abahamba kwisikhululo seenqwelomoya ukuba kwenziwa njani ukuzilolonga ngokukhawuleza. (Abanye abaqeqeshi bafumana ubuqhetseba bokuyila ngezinto zasekhaya ukuze babeke ndawonye ukusebenza ekhaya, nabo.)

Bamba imiqulu emine ye-TP (nayiphi na i-ply iya kwenza) kunye nesibali-xesha. Landela kunye nokuhamba apha ngezantsi, kwaye ubukele ividiyo ukuze ubone ukuba uKaisa wenza njani iphepha langasese lihambisa i-IRL. Uya kuyenza isimbo seTabata (imizuzwana engama-20 yeereps ezininzi, okanye i-AMRAP, kunye nemizuzwana eyi-10 yokuphumla). Phinda ujikelezo kabini ukuya kane-okanye ude ukhuphe ukubila kwakho nge-TP.

I-180 ye-Squat Jumps

A. Beka imiqulu yephepha langasese phezu komnye. Yima ujonge isitaki ngeenyawo ezibanzi kune-hip-width ngaphandle.

B. Ngaphantsi kwe-squat ukuze ubambe umqulu wokuqala, uqhume uqhume kwaye ujike iidigri eziyi-180 ukujongana nenye indlela.

C. Emva kokufika emhlabeni, kwangoko yehla uye kwesinye iskwetsi ubeke iphepha langasese emhlabeni.

D epheleleyo. Phinda, ukhulule iphepha langasese kwelinye icala, kwaye wenze isitaki esitsha kwelinye icala.

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

Military Plank TP Stack

A. Qala kwindawo ephezulu yeplanga ngephepha langasese kwistaki esinye phambi kwegxalaba lasekunene.

B. Shift isandla sasekunene sibe kumgangatho ongaphantsi kombindi wesifuba.

C. Ukugcina isikhundla esomeleleyo, esithe nkqo, bamba umqulu ophezulu wephepha langasese uze ulibeke phantsi malunga nonyawo ukuya ngasekhohlo. Phinda, uhambisa umqulu ngamnye ukwenza isitaki esitsha.

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

Umlenze omnye ojikeleze umhlaba-kwi-Tap

A. Beka amaphepha ezindlu zangasese emgangathweni kumjikelo wesangqa. Yima kumlenze wasekhohlo ujonge kwimiqulu.

B. Ukugcina umlenze wasekunene uphakanyisiwe, squat ukuze ucofe esongweni lasekhohlo ngesandla sasekunene. Yima, uze u-squat ukubamba umqulu olandelayo, uphinda intshukumo ngelixa uhlehlisa umgca.

C. Emva kokucofa umqulu osekunene, buyisela umva isalathiso.

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

I-TP tower yoPhakamisa umlenze omnye

A. Gcina imiqulu yephepha langasese phezulu. Hlala phantsi, imilenze yolulelwe ngasekunene kwemiqulu. Yoyama torso umva kancinci, iintende zomgangatho phantsi ecaleni kwesinqe, kunye nomxholo wokuzibandakanya. Hambisa iinyawo zombini nge-intshi emgangathweni.

B. Phakamisa umlenze wasekhohlo phezulu kunye nephepha langasese kwelinye icala, usajikeleza emgangathweni. Phinda ngonyawo lwasekunene.

C. Nje ukuba zombini iinyawo zikwicala lasekhohlo lephepha langasese, jika umva, uphakamise umlenze wasekunene phezulu nangaphezulu, emva koko umlenze wasekhohlo uphindaphinde.

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

I-TP Plyo Push-Ups

A. Qala kwindawo ephezulu yeplanki. Beka imiqulu emibini yephepha langasese i-intshi ezimbalwa ngaphandle ngokuthe ngqo phantsi kobuso. Beka imiqulu emibini ngaphezulu kancinane ngaphantsi kwekhwapha ngalinye.

B. Qala ngamasundu emgangathweni ngaphandle kwemiqulu emibini ephezulu. Ngezantsi kwi-push-up, emva koko utyhale isifuba sisuka emgangathweni kwaye uxhume izandla kunye, ngokuthe ngqo ngaphantsi kweerolo ezimbini eziphezulu, phakathi kwemiqolo emibini yephepha langasese.

C. Ngaphantsi kwe-push-up, uze utyhoboze isifuba kude nomgangatho uze uqhube izandla ngaphandle kwemibini emibini. Phinda, utsibela izandla kwindawo esembindini, emva koko ube kwindawo ephezulu, njl.

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

Imiqobo ye-TP yangasemva

A. Beka imiqulu emine yephepha langasese kumgca. Yima ngasekunene komgca, ulinganise kumlenze wasekunene.

B. Goba idolo uze wehlise ezantsi ukuze ucofe iinzwane zasekunene ngesandla sasekhohlo.

C. Yima kwaye kwangoko ujonge ecaleni kwimiqolo yokuwela emhlabeni kwicala lasekhohlo, usalungelelanisa umlenze wasekunene, kwaye kwangoko ukwehlisa ezantsi ukucofa unyawo lwasekunene ngesandla sasekhohlo. Qhubeka ujikeleza emva naphambili.

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

Icala lePlank Toe TP

A. Qala kwiplanga elisecaleni kwibhoksi lasekhohlo kunye nomqolo wephepha langasese ngokuhambelana namadolo kunye nomnye umqolo ngokuhambelana namagxa, zombini malunga nobude beengalo.

B. Ukubamba indawo yeplanga esecaleni, wandisa umlenze othe ngqo wasekunene ukuze ucofe umqulu ongezantsi.

C. Buyela kwiplank, emva koko wandise umlenze wasekunene ukuze ucofe phezulu. Buyela kwiplank.

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

Hand-to-Foot TP Pass

A. Lala ngobuso phantsi, iingalo kunye nemilenze yolule, ubambe umqulu wephepha langasese ngezandla.

B. Hlanganisa iingalo kunye nemilenze kunye kwaye ubeke umqulu phakathi kweenyawo. Yolula iingalo kunye nemilenze ubude, ubhabha zombini phantsi.

C. Qoqa iingalo kunye nemilenze kunye, ukugqithisela ukubuyela ezandleni. Qhubeka ugqithisa umqulu ngapha nangapha.

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

Ukuphakanyiswa kweTP Tower Leg

A. Beka imiqulu yephepha langasese phezu komnye. Hlala phantsi, imilenze yolulwe yaya ngasekunene kwimiqolo. I-torso ebhityileyo ngasemva kancinci ineentende emgangathweni ecaleni kwesinqe kunye nombindi obambeneyo. Hambisa iinyawo zombini nge-intshi emgangathweni.

B. Phakamisa yomibini imilenze phezulu nangaphezulu kwiphepha langasese kwelinye icala, ukuhambisa iinyawo emgangathweni.

C. Buyisa intshukumo, uphakamise imilenze phezulu nangaphezulu ukuya ngasekunene.

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

Ngezinye iindlela zokudala zokusebenzisa izinto zasekhaya, khangela oku kusebenza ekhaya ukusuka eKeranen.

Uphengululo lwe