I-No-Crunch Abs Workout ye-Tabata-Style Burn

Umxholo

• Lateral High Knee ukuya Burpee
• IPlyo Push-Up kunye noMlenze Jack
• IHop yomlenze omnye yokuFikelela
• V-Ukuya kuQengqeleka
• Uphengululo lwe

Nantsi imfihlo malunga nokusebenza okungundoqo: Ezona zisebenza kakhulu kunoko nje undoqo wakho. Lo mzuzu wokuzilolonga weTabata uya kufumana imilenze yakho, iingalo, kunye nokusebenza kwakho kanzima, kodwa kuya kugcina ujoliso ekubandakanyeni undoqo wakho kuwo wonke umthambo. Uqinisekile ukuba uziva ukutshisa kwesisu esinzulu. (Yiyo le ndlela ungayikrola ngayo ingqokelela yakho ngalo lonke ixesha uqeqesho, ukusuka ekubalekeni ukuya ekujikelezeni nasekuphakamiseni iintsimbi.)

I-mastermind emva kwale ntshukumo ye-Tabata ayikho enye ngaphandle kwe-Tabata ukumkanikazi uKaisa Keranen, aka @kaisafit kunye nomdali we-30-day Tabata inselele eya kukufumana i-shredded kwimizuzu emine ngosuku.

Ingaba isebenza kanjani: Bamba indawo kunye nemethi (ukuba umgangatho okuwo unzima) kwaye ungene emsebenzini. Uya kwenza intshukumo nganye kwimizuzwana engama-20, reps ezininzi kangangoko kunokwenzeka (AMRAP). Emva koko phumla imizuzwana eli-10 kwaye uqhubele phambili. Gqibezela isekethe izihlandlo ezibini ukuya kwezine ukuze uzilolonge umzimba wonke ngokugxila kumbindi wakho.

Lateral High Knee ukuya Burpee

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Hinga esinqeni ubeke iintende phantsi phantsi phambi kweenyawo. Inyawo zitsibela ngasemva ukuya kwindawo ephezulu yeplanga.

B. Ngokukhawuleza tsiba iinyawo uye ezandleni kwaye ume. Khulula ngasekunene, uqhube amadolo ukuya esifubeni kwaye umpompe ingalo echaseneyo ngedolo elijongeneyo.

C. Yenza amadolo amathathu aphezulu, emva koko ubuyele ukuqala, utshintshe indlela ye-high-nee shuffle ngexesha ngalinye.

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

IPlyo Push-Up kunye noMlenze Jack

A. Qala kwindawo ephakamileyo yeplanga kunye neentende zezandla zithe tyaba phantsi phantsi kwamagxa kunye neenyawo kunye.

B. Hlanganisa izandla ngaphandle kwee-intshi ezimbalwa kwaye ngokukhawuleza ungene kwi-push-up. Cinezela isifuba kude nomgangatho kwaye uxhobise izandla kwakhona ukuqala.

C. Gcina umbindi uqinile, tsiba inyawo ububanzi, ngoko nangoko tsiba iinyawo umva kunye.

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

IHop yomlenze omnye yokuFikelela

A. Yima ngomlenze wasekhohlo, umlenze wasekunene uzulazule phantsi.

B. I-Hinge esinqeni ukungqiyama phambili, i-torso parallel emhlabeni, ifikelela phambili ngeengalo kunye nokwandisa umlenze wasekunene ngqo ngasemva.

C. Buyela kukuma, uqhube idolo lasekunene uye phambili kwaye uphakamise isifuba ukuze uziphose phantsi. Umhlaba uthambile ubuyele ngonyawo lwasekhohlo.

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

V-Ukuya kuQengqeleka

A. Lala ngobuso emgangathweni kwindawo engenanto yokubamba umzimba, iingalo zolulelwe ngasemva ngeendlebe kunye nemilenze yoluliwe, ushukuma emgangathweni.

B. Bandakanya undoqo wokuphakamisa ngaxeshanye iingalo nemilenze phezu kweqhosha lesisu. Buyela kwindawo ebambe umzimba.

C. Ukugcina iingalo kunye nemilenze iphakanyisiwe, qengqeleka phezu kwesinqe sasekhohlo kwindawo ephezulu. Bamba umzuzwana omnye, emva koko ubuyele ngasemva ngasekhohlo ukubuyela ekubambeni komzimba.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza yonke enye iseti uqengqelekela kwelinye icala.

Uphengululo lwe