Umsebenzi wangaphambi kokuhamba ngenqwelomoya owenziwa eSikhumulweni sezindiza

Umxholo

• Isitulo esingaphakathi nangaphandle siTyhala-Up
• IiNtabeni eziPhakamileyo zoMzimba
• Ukwahlula iSquat ukuKhaba ngaphandle
• Usihlalo weSquat Jump
• Uphengululo lwe

Ukuhamba kuhamba ngokuthe nkqo. Ukusukela kwangoko kusasa kwiminxeba yokuvuka ulinde kwimigca yokhuseleko kwaye ujongane nokulibaziseka, akukho mda kwizinto ezinokukwenza udinwe yi-AF nangaphambi kokuba ungene kwinqwelomoya ukuze uhlale kwi-butt yakho kangangeeyure.

Wena unako chug latte ngelixa ulinde esangweni lakho okanye Unokwenza oku kukhawuleza ngaphandle kwezixhobo zokuzivocavoca i-Tabata apho uhleli khona amandla, i-endorphin, kwaye ukwanda kwemetabolism. Umqeqeshi uKaisa Keranen (@kaisafit) udale okonyusa amandla okonyusa ikhalori yokutshisa ukuzilolonga kweTata kanye. Mva ngendiza yakho? Okukhulu-ukubaleka kwisango lakho kukufudumala kwakho. Uqinisekisiwe ukuba usenalo ixesha elaneleyo lokwenza imijikelo embalwa yale ntshukumo, kwaye mhlawumbi ugqibezele umthambo wonke, ucinga ukuba yimizuzu emine kuphela ubude. (Ewe, ngenene. Ummangaliso weTabata wokuzilolonga ulingana neseshini yokubila ngaphantsi kwemizuzu emihlanu.)

Ingaba isebenza kanjani: Fumana indawo evulekileyo ecaleni komqolo wezitulo ezomeleleyo zesikhululo seenqwelomoya. Yenza intshukumo nganye kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10 ngaphambi kokuba uye kokulandelayo. Phinda isekethe yonke amaxesha amabini okanye amane wokuzilolonga okuncinci okwenza umzimba wakho uzive ungcono. (Landela ezi ndlela zokuhamba ngenqwelomoya onokuzenza ngexesha lokubaleka kwakho.)

Isitulo esingaphakathi nangaphandle siTyhala-Up

A. Qala kwisikhundla esiphakamileyo seplanga ngeenyawo ezibanzi kancinane kune-hip-wide width ngaphandle emgangathweni nasezandleni zengalo.

B. Bend iingqiniba ukuhla uye ku-push-up, emva koko uqhushumbe ususe izingalo zesitulo kunye nomhlaba ngezandla ezisicaba esihlalweni.

C. Wehla kwangoko kwi-push-up, emva koko utyhale ngokuqhushumba esitulweni ukutsibela izandla umva ukuya kwindawo yokuqala.

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

IiNtabeni eziPhakamileyo zoMzimba

A. Qala kwindawo ephezulu yeplanga kunye neenyawo phezulu esihlalweni.

B. Qhuba idolo lasekunene uye engqinibeni yasekhohlo, ujikeleze esinqeni.

C. Ngokukhawuleza tshintsha, ubuye unyawo lwasekunene esihlalweni kwaye uqhube idolo lasekhohlo ungene engqinibeni yasekunene.

Yenza i-AMRAP kwimizuzwana engama-20; phumla imizuzwana eli-10.

Ukwahlula iSquat ukuKhaba ngaphandle

A. Qala kwindawo ye-squat eqhekezayo ngeentambo zonyawo lwangasemva-phantsi kwesitulo.

B. Gobisa umlenze wangaphambili kwaye utsibe, ugcine unyawo lwakho esihlalweni kwaye ukhaba unyawo lwangaphambili phambili.

C. Ngokucokisekileyo buyela kunyawo lwangaphambili kwaye ubuyele kwindawo yokuqala, ugobe kwi-lunge ukuze uqale i-rep elandelayo.

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

Usihlalo weSquat Jump

A. Hlala emphethweni wesitulo iinyawo zithe tyaba emgangathweni, banzi kancinane kunobubanzi behip ngokuqelelene.

B. Ubunzima beShift ukuya phambili kancinci ukutyhala unyawo kwaye utsibe emoyeni.

C. Mhlaba ngokuthambileyo, ngoko nangoko uhleli umva ungene e-squat, ucofe isitulo nge-glutes.

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

Uphengululo lwe