Umzila wokuSebenza weTabata wabaQala kunye nee-Elites

Umxholo

• Umqali: Iplanga eneKick through
• Phambili: IPlank ngokukhaba ukuya kuMlenze oMnye wokuTsala
• Umqali: Ukuguqula iLunge ukuya kwiNdawo emileyo yokuma
• NONE
• Umqali wokuqala: I-Hip Flexor Stretch kwiPlanki yeLungu elinye
• Phambili: I-Hip Flexor Stretch to Single-Leg Push-Up
• Umqali: Curtsy Lunge ukuya kwidolo eliphezulu
• Phambili: I-Curtsy Lunge ukukhahlela ngaphandle
• Uphengululo lwe

Kwimeko apho ungakhange ungene kwi @KaisaFit uloliwe wabalandeli okwangoku, siya kukukhombisa: Lo mqeqeshi unokwenza umlingo omkhulu ngokuhamba ngokuzilolonga. Uyakwazi ukuguqula yonke into ibe yisixhobo sokuzilolonga-njengesitulo seofisi, incwadi yokufunda, imbiza yasekhitshini, okanye nephepha langasese. (Ngokuzimisela!) Ukunyaniseka ngokupheleleyo, nangona kunjalo, ezi ntshukumo azisoloko ziqala-zobuhlobo. Ngapha koko, ezinye zazo ziya kuba zezona zinto zinzima owakha wazenza. Ngenxa yokuba ukusebenza kweTabata kufutshane kwaye wenza intshukumo nganye kwimizuzwana engama-20, imithambo yeyokuzilolonga kucingelwa ukuba ngumbulali. Kodwa ukuba ungumqali wokwenene, unokufuna ukuqala ngento encinci encinci. (Nantsi imvelaphi yesizathu sokuba i-Tabata ibe ngumsebenzi wokutshisa amafutha.)

Ngena: oku kukhetha-ngokwakho-ukuzonwabisa-kwi-Tabata ukuzilolonga kunye nabaqalayo kunye neendlela eziphambili zokuhlangabezana neemfuno zawo onke amanqanaba omzimba. Zive ukhululekile ukutsiba umva naphambili phakathi kwabaqalayo kunye neentshukumo eziphambili njengoko kufuneka, okanye unamathele kudidi olunye lwenkqubo yonke. (Okanye zama le Tabata yokuzilolonga enomdla kakhulu wabaqalayo.)

Ingaba isebenza kanjani: Uya kwenza intshukumo nganye kwimizuzwana engama-20 ukuphindaphinda kangangoko kunokwenzeka (i-AMRAP), emva koko uphumle imizuzwana eli-10 ngaphambi kokudlulela kwelandelayo. Zive ukhululekile ukukhulisa / ukunciphisa isikali phakathi kwabaqalayo kunye neenketho eziphambili, kuxhomekeke kwinto onokuyenza umzimba wakho. Yenza imijikelezo emibini ukuya kwemine ukuze uzilolonge ngexesha lokuluma.

Umqali: Iplanga eneKick through

A. Qala kwindawo ephezulu yeplanki. Phakamisa umlenze wasekhohlo phezulu kangangoko (ngelixa ugcina undoqo owomeleleyo) ukuze uqale.

B. Xhuma umlenze wasekhohlo phantsi komzimba nangaphezulu ngasekunene, wehlise inyonga yasekhohlo ukuchukumisa umhlaba.

C. Ukuguqula isindululo sokubuyela kwindawo yokuqala.

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

Phambili: IPlank ngokukhaba ukuya kuMlenze oMnye wokuTsala

A. Qala kwindawo ephezulu yeplanki. Phakamisa umlenze wasekhohlo phezulu kangangoko (ngelixa ugcina undoqo owomeleleyo) ukuze uqale.

B. Xhuma umlenze wasekhohlo phantsi komzimba nangaphezulu ngasekunene, wehlise inyonga yasekhohlo ukuchukumisa umhlaba.

C. Ukuguqula isindululo sokubuyela kwindawo yokuqala, emva koko wenze i-push-up.

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

Umqali: Ukuguqula iLunge ukuya kwiNdawo emileyo yokuma

A. Yima ngeenyawo kunye, izandla ngasemva kwentloko neengqiniba zijongise emacaleni.

B. Thatha inyathelo elikhulu ubuye umva ngonyawo lwasekunene, wehlise umva ubuye umva de ithanga langaphambili lifane nomhlaba.

C. Cinezela unyawo lwangasemva ukuze ume emlenzeni wasekhohlo, uqhube idolo lasekunene uye esifubeni kwaye ujike isifuba ukuzama ukubamba ingqiniba yasekhohlo uye edolweni lasekunene.

D epheleleyo. Ngokukhawuleza buyela umva ngonyawo lwasekunene ungene kwindawo ebambekayo ukuqala ukuphindaphinda.

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

NONE

A. Yima ngeenyawo kunye, izandla ngasemva kwentloko neengqiniba zijongise emacaleni.

B. Thatha inyathelo elikhulu umva ngonyawo lwasekunene, wehlisela kwilunge elibuyela umva de ithanga langaphambili lingqamene nomhlaba.

C. Tsiba kwaye utshintshe, ungene kumngxunya ngomlenze wasekunene ngaphambili.

D epheleleyo. Cinezela unyawo lwangasemva ukuze ume kumlenze wasekunene, uqhube idolo lasekhohlo ukuya esifubeni kwaye ujije itorso ukuzama ukubamba ingqiniba yasekunene ukuya edolweni lasekhohlo.

E. Ngokukhawuleza buyela umva ngonyawo lwasekhohlo ungene kwi-lunge ukuze uqalise i-rep elandelayo, ngeli xesha utshintshe kwaye ukrune kwelinye icala.

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

Umqali wokuqala: I-Hip Flexor Stretch kwiPlanki yeLungu elinye

A. Qala kwindawo ephantsi, umlenze wasekhohlo uye phambili ngedolo phezu kweqatha kunye nedolo lasekunene elijikeleza emhlabeni.

B. Yandisa iingalo phezulu, i-biceps ngeendlebe, emva koko ubeke izandla phantsi ukuya ngasekunene konyawo lwasekhohlo.

C. Phakamisa isinqe kwaye ukhabe unyawo lwasekhohlo umva, malunga neenyawo ezimbini ukusuka phantsi, kwiplanga lomlenze omnye. Bamba isiqingatha sesibini.

D epheleleyo. Nyathela inyawo lasekhohlo phambili ukuqala impendulo elandelayo.

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

Phambili: I-Hip Flexor Stretch to Single-Leg Push-Up

A. Qala kwindawo ephantsi, umlenze wasekhohlo uye phambili ngedolo phezu kweqatha kunye nedolo lasekunene elijikeleza emhlabeni.

B. Yandisa iingalo ngaphezulu, i-biceps ngeendlebe, emva koko ubeke izandla phantsi ngasekunene kunyawo lwasekhohlo.

C. Phakamisa isinqe kwaye ukhabe unyawo lwasekhohlo ngasemva, malunga neenyawo ezi-2 ukusuka emgangathweni, kwiplanga yomlenze omnye. Ngokukhawuleza thoba isifuba emhlabeni ukuze wenze umlenze omnye-push-up.

D epheleleyo. Nyathela unyawo lwasekhohlo ukuya phambili ukuqalisa irep elandelayo.

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

Umqali: Curtsy Lunge ukuya kwidolo eliphezulu

A. Yima ngeenyawo kunye neengalo zibambene phambi kwesifuba.

B. Nyathela ngonyawo lwasekunene ngasemva nangasemva komlenze wasekhohlo, wehlise ungene kwilungisi egobileyo de ithanga langaphambili lifane nomgangatho.

C. Cinezela kunyawo lwangaphambili ukuze ume, uqhube idolo lasekunene phezulu de idolo libe kumgangatho we-hip, ithanga lihambelana nomgangatho.

D epheleleyo. Ngokukhawuleza buyela umva kwilothe curtsy ukuqala u-rep olandelayo.

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

Phambili: I-Curtsy Lunge ukukhahlela ngaphandle

A. Yima ngeenyawo kunye neengalo zibambene phambi kwesifuba.

B. Nyathela unyawo lwasekunene ngasemva nasemva komlenze wasekhohlo, wehlisela kwigophe eligoso de ithanga langaphambili lingqamane nomgangatho.

C. Cinezela kunyawo lwangaphambili ukuze ume, ukhaba umlenze wasekunene uye ecaleni kwaye ujike umzimba ukuze uchukumise iminwe yasekhohlo kwiinzwane zasekunene.

D epheleleyo. Ngokukhawuleza buyela umva kwilothe curtsy ukuqala u-rep olandelayo.

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

Uphengululo lwe