Le Khitshi Potata yokuSebenza okuKhombisa ukuba ungazifumana izixhobo zokuzilolonga naphina

Umxholo

• Ukutsiba-2 ukuya ku-1 Ukutsiba embizeni
• Umgangatho ojikelezayo uye esibhakabhakeni
• Vuliwe / Vala iiPacks zePlush-Up
• Ukukhaba umqobo womlenze omnye
• Uphengululo lwe

Umqeqeshi uKaisa Keranen (aka @kaisafit kunye nengcali yeTabata emva komceli mngeni wethu weentsuku ezingama-30 weTabata) ebesoloko esendleleni ephethe iphepha langasese iThabata kunye nokusebenza kwemiqamelo-kodwa okwangoku, ukuzilolonga ngembiza yekhitshi, kunokuba yeyona nto ibalaseleyo.

Ingaba isebenza kanjani: Thatha imbiza enkulu, eyomeleleyo yasekhitshini kwaye ulandele iprotocol yeTabata eqhelekileyo. Kwintshukumo nganye, yenza reps ezininzi kangangoko kunokwenzeka (AMRAP) kuwo wonke umzamo wemizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda yonke isekethe kabini okomzuzu-4, okanye ngaphezulu kokusebenza ixesha elide nangakumbi.

Ukutsiba-2 ukuya ku-1 Ukutsiba embizeni

A. Qala ukuma ngeenyawo ezibanzi kunobubanzi be-hip-width phambi kwembiza ejonge phantsi.

B. Ngaphantsi kwisiqingatha se-squat kwaye ugxume, ufike kunyawo lwasekunene ngaphezulu embizeni.

C. Ngokukhawuleza tsiba umva ukuqala kwaye uphinde kwelinye icala.

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

Umgangatho ojikelezayo uye esibhakabhakeni

A. Qala ukuma ngeenyawo ezibanzi kune-hip-width ngaphandle, ubambe imbiza ngezandla ezimbini.

B. Squat, ucofa imbiza phantsi.

C. Yima kwaye ujikelezise umzimba kunye nesinqe ukuya ngasekunene, ufikelele embizeni ukuya kwisilingi kwaye ujikeleze unyawo lwasekhohlo.

D epheleleyo. Buyela uqalise kwaye uphinde kwelinye icala.

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

Vuliwe / Vala iiPacks zePlush-Up

A. Qala kwindawo ephezulu yeplanga ngeenyawo zombini phezu kwembiza ejonge phantsi.

B. Ngezantsi kwi-push-up.

C. Cinezela i-torso kude nomgangatho kunye neenyawo zeenyawo ngapha nangapha kwembiza.

D epheleleyo. Ngokukhawuleza jonga iinyawo umva ngaphezulu kwembiza, uyeke ukuya kunyusa ukuze uqalise ukuphindaphinda.

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

Ukukhaba umqobo womlenze omnye

A. Yima kumlenze wasekunene ngaphezulu kwembiza ejonge ezantsi. Gobela umlenze wasekunene ucofe iinzwane zasekhohlo kumgangatho osemva kwembiza.

B. Tshayela umlenze wasekhohlo uye phambili uze uphumele ekhohlo, ngokungathi ukhaba phezu komqobo.

C. Nciphisa ngoko nangoko umva ukuze uqalise irep elandelayo.

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

Uphengululo lwe