IKiller Push-Up/Plyo Workout eThatha kuphela iMizuzu emi-4

Umxholo

• Lunge Ijija
• Ukutyhala phezulu kunye noMlenze oQhelekileyo wokuKhaba
• Ngaphakathi nangaphandle Squat Jump Taps
• Dive-Bomber Push-Up
• Uphengululo lwe

Ngamanye amaxesha uxakeke kakhulu ukuba ungabetha ijim okanye ufuna umthambo oya kwenza intliziyo yakho ivuthe ngexesha oqhele ukulithatha ukufudumala kwiklasi yokujikeleza. Kulapho kuya kufuneka ucofe uKaisa Keranen (aka @ KaisaFit) ngalo mzuzu-4 wokutshisa ngaphezulu. Ezi ntshukumo zine ziqinisekisiwe ukuba uya kubila ngaphandle kwexesha. (Okungakumbi okuvela eKaisa: 4 IPlank kunye nePlyometric Exercises Esebenza kuMzimba wakho uphela)

Le fomati itsalwa kwi-Tabata yokuzivocavoca, ifom ye-OG yoqeqesho lwekhefu eliphezulu. Isebenza njani: kwintshukumo nganye, yenza i-AMRAP (reps ezininzi kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda ujikelezo kabini ukuya kane ngokukhawuleza, inkqubo enzulu eya kubetha umzimba wakho wonke.

Lunge Ijija

A. Ukuqala ngeenyawo kunye, xhuma kwi-lunge kwelinye icala.

B. Tsibela iinyawo kunye, emva koko utsibe ejingeni kwelinye icala. Phinda.

Ukutyhala phezulu kunye noMlenze oQhelekileyo wokuKhaba

A. Ngezantsi kwi-push-up.

B. Pushisa kwaye ukhabe umlenze wasekhohlo kwicala lasekhohlo. Phinda. Yenza zonke ezinye iisekethe kwelinye icala.

Ngaphakathi nangaphandle Squat Jump Taps

A. Tsiba iinyawo kwindawo ye-squat, ukwehla ezantsi kwaye ucofe umhlaba ngesandla esinye.

B. Xhuma iinyawo kunye, emva koko uphume, ugoba kwaye ucofe umhlaba ngesandla esichaseneyo. Phinda.

Dive-Bomber Push-Up

A. Qala kwinja ezantsi.

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

C. Buyela umva uye kwinja esezantsi. Phinda.

Uphengululo lwe