I-Mini Resistance Band Tabata Workout ngokuhamba ngekhe ucinge

Umxholo

• Ukujikeleziswa kwePlank kuRowu
• V-Up ukutsalwa-Phantsi
• Iphenyane Bamba umqolo
• Spiderman Push-Ups
• Uphengululo lwe

Dibana nomncinci, udade weqela elichasayo: i-miniband. Musa ukuvumela ubungakanani bukukhohlise. Isebenza ngokutshisa okukhulu (ukuba akunjalo!) Njengebhanti yakudala yokuxhathisa. Yisebenzise ukwenza obu bhanxa bokuyila kunye nobunzima obuvela kwingcali yeTabata uKaisa Keranen (@kaisafit), kwaye unayo iresiphi efanelekileyo yomzuzu wokuzilolonga osebenza ngokwenene.

Ingaba isebenza kanjani: Uya kudinga ibhendi encinci yokumelana (bamba enye kwiAmazon ngexabiso eliphantsi). Ukuhamba ngakunye kwiprotocol yeTabata eqhelekileyo: imizuzwana engama-20 yokuphindaphinda okuninzi (AMRAP), emva koko kuphumla imizuzwana eli-10. Emva koko yiya kwimithambo elandelayo. Phinda ujikeleze yonke isiphaluka kabini ukuya kwezine ngokutshisa umzimba ogcweleyo. (PS Yongeza le miniband ye-booty ye-booty emva koko ukutshisa ii-glutes zakho nangakumbi.)

Ukujikeleziswa kwePlank kuRowu

A. Qala kwindawo ephezulu yeplanga kunye neenyawo ze-hip-width ngaphandle, ubambe iziphelo ze-miniband esandleni ngasinye.

B. Ubunzima beShift ngakwesobunxele, ujikeleze i-torso uye ngasekunene, kwaye ukhabe unyawo lwasekhohlo ucofe ekunene komzimba. Kwangaxeshanye kroza ingalo yasekunene phezulu, uzobe ingqiniba ngqo ngasemva, ukolula ibhande elincinci.

C. Kancinci kwaye ulawulwe, khaba unyawo lwasekhohlo ubuye kwiplanga eliphezulu kwaye ukhulule ibhanti ukubuyela kwindawo yokuqala.

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

V-Up ukutsalwa-Phantsi

A. Lala ujonge phantsi ngemilenze neengalo zoluliwe, iminiband yolulwa phakathi kwezandla zozibini. Phakamisa iingalo ukuya kuthi ga kwiidigri ezingama-45 kunye nemilenze ukutsiba emgangathweni ukuqala.

B. Hlehla ukuze wenze indawo ethi "V" ngomzimba kodwa imilenze ihambelana nomgangatho.

C. Zoba iingqiniba ezantsi kwaye uphume emacaleni ukutsala i-miniband ngaphandle nangaphantsi kwentloko.

D epheleleyo. Kancinci ujike isindululo ukuze ubuyele kwindawo yokuqala ngaphandle kokulahla iinyawo okanye amagxa emagxa kumgangatho phakathi kwe-reps.

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

Iphenyane Bamba umqolo

A. Qala kwindawo yokubamba isikhephe, umzimba ubume "V", ubambe miniband ngezandla zozibini kwaye ujikeleze iinyawo zombini.

B. Ukugcina esi sikhundla, umqolo ubuyise izandla ecaleni kwesifuba, uzobe iingqiniba emacaleni.

C. Kancinci ukubuyela kwindawo yokuqala ngaphandle kokuphuma kwisikhephe.

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

Spiderman Push-Ups

A. Qala kwindawo ephezulu yeplanga kunye nebhasi encinci eyolulwe ngaphaya kweengqameko zeenyawo zombini.

B. Ngezantsi kwi-push-up, uqhube idolo lasekunene ukuya ngasekunene.

C. Cinezela isifuba kude nomgangatho kwaye ubuye unyawo lwasekunene ecaleni lasekhohlo. Phinda kwelinye icala.

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

Uphengululo lwe