Ukusebenza ngamandla kweTabata kuTshiso loMzimba luphela

Umxholo

• Ukuntywila ngeBhombu ukuya kwiNja esezantsi
• Tuck Jump Burpee kwiPlank Jack
• Ukuchasana ne-Knee ye-Hand-Knee Tap Push-Up
• Lunge Tshintsha kunye neHip Circle evulekileyo
• Uphengululo lwe

Kulula ukuba ukruquke kukushukuma komzimba-uncamathele kwiziseko ezifanayo kwaye kuya kufuneka uqalise ukusnuza phakathi kokuzilolonga. Ufuna ukuyicoca? Ungajongi ngaphezu kwale mizuzu emi-4 yokuzilolonga yeTabata evela kumqeqeshi uKaisa Keranen, (aka @KaisaFit), esebenzisa iiyantlukwano eziphambeneyo zeziseko esiya kubheja awuzange uzenze ngaphambili. (I-ICYMI yakhe i-kickass yeentsuku ezingama-30 zomngeni weTata nakuthi.)

Ingaba isebenza kanjani? Yenza imizuzwana engama-20 yentshukumo nganye (i-AMRAP, okuthetha ukuba baninzi abaphindayo), kulandele ukuphumla kwesibini. Kwaye xa sisithi AMRAP sithetha ukuya nzima. Phinda isekethe yonke amaxesha ama-2 ukuya kwezi-4 (okanye kude kube ungakwazi ukuphefumla). Ukuba oko kuvakala kulula, linda nje ude ube kuyo.

Ukuntywila ngeBhombu ukuya kwiNja esezantsi

A. Qala kwinja ezantsi.

B. Bend iingalo kwi-triceps yokunyusa kunye nokutsala isifuba ukuya kwinja ephezulu.

C. Phakamisa isinqe phezulu kwaye ubuyisele umva kwinja esezantsi.

Yenza i-AMRAP imizuzwana engama-20; uze uphumle imizuzwana eli-10.

Tuck Jump Burpee kwiPlank Jack

A. Qala kwindawo yeplanki. Ukugcina isiseko esiqinileyo, izandla kunye neenyawo zikhuphe i-intshi ezimbalwa, emva koko ungene ngaphakathi.

B. Gxuma iinyawo ukuya ezandleni, kwaye uqhume uye kwi-tuck jump, uzisa amadolo esifubeni.

C. Kwangoko beka izandla tyaba phantsi uze utsibe iinyawo ubuyele kwiplanga ukuze uphinde.

Yenza i-AMRAP imizuzwana engama-20; uze uphumle imizuzwana eli-10.

Ukuchasana ne-Knee ye-Hand-Knee Tap Push-Up

A. Qala kwindawo yeplanga ngesandla sasekunene sigxadazele ii-intshi ezimbalwa phambi kwekhohlo. Ngezantsi kwi-push-up.

B. Tyhila kude kumgangatho kwaye tsala isandla sasekunene nedolo lasekhohlo ukuya ngasesifubeni. Cofa idolo lasekhohlo ngesandla sasekunene, emva koko ubeke endaweni yokuqala.

C. Ngoko nangoko wehlise kwelinye push-up ukuphinda.

Yenza i-AMRAP imizuzwana engama-20; uze uphumle imizuzwana eli-10. Yenza lonke olunye useto kwelinye icala.

Lunge Tshintsha kunye neHip Circle evulekileyo

A. Qala kwi-lunge ephezulu, umlenze wasekunene phambili kwaye ugobe kwii-degrees ezingama-90, kunye nomlenze wesobunxele wolulelwe ngasemva kunye ne-bend ethambileyo.

B. Tsiba kwaye utshintshele kumlenze wasekhohlo. Ngokukhawuleza tsiba kwaye utshintshe umva kwimpuphu yomlenze 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; emva koko uphumle imizuzwana eyi-10. Yenza yonke enye iseti kwelinye icala.

Uphengululo lwe