Olu qeqesho lwe-Tabata Butt luya kuyenza i-Booty yakho ifane no-Whoa

Umxholo

• I-180-Degree Burpee
• Crouch-Buyela kuPush-Up
• I-Curtsy Lunge ukuya kwi-Punch
• Iplanga elisecaleni elineLeg Kick Back
• Uphengululo lwe

Mhlawumbi sele uyazi ngeTabata-umlingo wokuzilolonga wemizuzu emi-4 oya kukugqiba indlela ngaphezu kokuba ucinga. Olu qheliselo lwe-Tabata butt luqhutywa ngoncedo lomqeqeshi uKaisa Keranen (@kaisafit ku-Instagram kunye nomyili woMngeni wethu weentsuku ezingama-30 weTabata). Baza kufumana umzimba wakho wonke, kodwa ngokukhanya okukhethekileyo kwi-glutes yakho.

Isebenza njani: Umatshini unokukhetha (unokwenza lo msebenzi naphina, ngaphandle kwezixhobo). Uya kwenza intshukumo nganye kangangemizuzwana engama-20, emva koko uphumle imizuzwana eli-10, ngendlela yokwenyani yaseTabata. Kule mizuzwana ingama-20 yomsebenzi, kufanelekile ukuba uhamba zonke ziphumile. Gqibezela isekethe izihlandlo ezibini ukuya kwezine, kwaye ugqibile-kwaye mhlawumbi uyabila kakhulu. (Ufuna okungakumbi kuKaisa? Zama lo mthambo weTabata ngeentshukumo ezingaqhelekanga kakhulu ngqo kwincwadi yakhe yokudlala.)

I-180-Degree Burpee

A. Qalisa ukuma ngeenyawo zokwahlulwa ububanzi. Beka izandla phantsi kwaye utsibe iinyawo ubuyele kwindawo ephezulu yeplanga.

B. Kwangoko tsiba iinyawo ubuyele phezulu ukuya ezandleni kwaye uqhume ube ngumtsi, uphakamise izandla phezulu kwaye ujike i-180 degrees.

C. Umhlaba kwindawo yokuqala, ujonge kwelinye icala. Beka izandla phantsi phantsi ukuze uqale kwakhona. Phinda, ujike i-180 degrees ngexesha ngalinye.

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

Crouch-Buyela kuPush-Up

A. Qala kwindawo ephezulu yeplanki. Guqa amadolo kwaye uguqule isinqe umva ngaphezulu kwezithende ukuze iingalo zandiswe kwaye izandla zihlale kwindawo enye emgangathweni.

B. Shiftela phambili kwiplanga ephezulu, kwaye usezantsi isifuba ukuya emhlabeni ukwenza ukutyhala kube kanye.

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

I-Curtsy Lunge ukuya kwi-Punch

A. Qalisa ukuma ngeenyawo zokwahlulwa ububanzi. Inyathelo lasekhohlo unyawo ngasemva komlenze wasekunene ukwenza i-curtsy lunge. Bamba izandla kwinqanaba lesifuba, ujikelezisa kancinane phezu komlenze wasekunene ngexesha lemiphunga.

B. Cofa unyawo lwasekhohlo ukuze ume ngomlenze wasekunene. Phakamisa idolo lasekhohlo phezulu ukuze ithanga lifane nomhlaba, kwaye ujikeleze itsoba ukubetha ingalo yasekunene emlenzeni wasekhohlo.

C. Buyisela isandla sakho sasekunene embindini kwaye ubuye kwangoko ubuyele kumlenze wasekunene we-curtsy lunge ukuqala impendulo elandelayo.

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

Iplanga elisecaleni elineLeg Kick Back

A. Qala kwiplanga elisecaleni kwengqiniba yasekhohlo, isundu phantsi kunye neminwe ekhombe kwicala elifanayo njengesifuba.

B. Phakamisa umlenze wasekunene ii-intshi ezimbalwa ngaphezulu komlenze wasekhohlo kwaye wandise ingalo yasekunene phezulu kunye neebhiceps ecaleni kwendlebe. Tsala ingalo yasekunene kunye nomlenze emva kwee-intshi ezimbalwa, ubuyele umva kancinci kodwa ugcine undoqo ubandakanyekile.

C. Tsala ingalo yasekunene kunye nomlenze uye phambili kwindawo epikiweyo, uthinte iminwe kwiinzwane.

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

Uphengululo lwe