Ukuziqhelanisa neTabata ngokuzivocavoca umzimba ongazange * Wakubona ngaphambili

Umxholo

• Ukuhamba 2-to-1 Ukutsiba
• Isiqingatha seBurpee ngeJump-to-Side Jump
• Ukujikeleza kweLunge
• Icala lecala ukuya kwelinye icala
• Uphengululo lwe

Ngaba uyakruqula ngumsebenzi wakho wesiqhelo? Yitshintshe ngezi zivivinyo zodwa zine zivela kumqeqeshi uKaisa Keranen (@KaisaFit) kwaye uya kuziva ukuba ukutshisa okutsha kukutsha. Ziphose kumsebenzi wakho wesiqhelo njengomjikelo wokudinwa, okanye uzisebenzise wedwa ukwenza umthambo womzimba wonke. Njani? Tabata: Yenza intshukumo nganye imizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda kabini ukuya kwisine amaxesha ukubila, ngokukhawuleza. (ICYMI ezi ziziseko zeTata kufuneka uyazi.)

Ungasebenzisa imethi ukukukhokela kwezi zinto zine zihambayo, kodwa akuyomfuneko-ubuhle bokuzilolonga komzimba weTata kukuba ungayenza naphina, nangaliphi na ixesha. (Unamathele kwiTabata okwangoku? Joyina umceli mngeni wethu weentsuku ezingama-30 zeTabata, ezenziwe nguKaisa ngokwakhe.)

Ukuhamba 2-to-1 Ukutsiba

A. Qala ukuma kwikona yangasemva ekhohlo yemethi eneenyawo kunye. Jika iingalo kwaye ujikeleze uye ngasekunene, ufike ngasekunene kwemethi kunyawo lwasekunene kuphela.

B. Ngokukhawuleza jonga phambili uye ngasekhohlo, ufike kumacala omabini kwicala lasekhohlo le-mat. Phinda phinda, uye phambili ukuya ngasekunene (ukuhla ngenyawo lasekunene kuphela) emva koko uye ngasekhohlo (ukuhla ngenyawo zombini).

C. Yenza intshukumo efanayo, ubuyela umva.

Yenza i-AMRAP imizuzwana engama-20; phumla imizuzwana eyi-10. Kwiseti nganye, tshintshanisa ukuba uqala kweliphi icala kunye nonyawo olunye owela kulo.

Isiqingatha seBurpee ngeJump-to-Side Jump

A. Qala ukuma ngeenyawo kunye ngaphambili kwimethi. Guqa amadolo kancinci ubeke iintende phantsi phantsi phambi kweenyawo.

B. Yehla iinyawo umva kwaye uye kwicala lasekunene lemat, emva koko uye ezantsi kwi-push-up.

C. Iinyawo ze-Hop zibuyele ngasezandleni, emva koko utsibe iinyawo ubuyele kwicala lasekhohlo lomatshini, kwaye wehle ungene kunyusa. Qhubeka nokutshintsha amacala.

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

Ukujikeleza kweLunge

A. Qala ukuma embindini wemethi ejonge ngasekhohlo, iinyawo kunye. Yehla ungene kumlenze wasekunene, omabini amadolo kwiidigri ezingama-90. Ngokukhawuleza tsiba kwaye utshintshe imilenze, ufike kumngxunya womlenze wasekhohlo.

B. Ngokukhawuleza gxuma kwaye ubuyele umva kumlenze wasekunene, ngelixa usenza ikota ujikeleze ujonge umphambili wemethi. Tsiba kwaye utshintshele kwilayini yomlenze wasekhohlo.

C. Kwangoko tsiba kwaye utshintshe umva ukuya kumlenze wasekunene, ngelixa ujika ikota ujongane necala lasekunene lemethi. Tsiba kwaye utshintshele kumlenze wasekhohlo.

D epheleleyo. Ngokukhawuleza gxuma kwaye ubuyele umva kumlenze wasekunene, ngelixa usenza ikota ujikeleze ujonge umphambili wemethi. Qhubeka utshintshanisa imiphunga kwaye ujike ukusuka ekhohlo ukuya embindini kwaye ekunene uye embindini.

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

Icala lecala ukuya kwelinye icala

A. Qala kwindawo ephezulu yeplanga kwicala lasekhohlo lomatshini. Ukuhlala kwiplanga, thatha amanyathelo amabini ngasekunene.

B. Misa kancinci kwiplanga eliphezulu, emva koko phakamisa ingalo yasekunene esibhakabhakeni. Beka intende yesandla emhlabeni ukubuyela kwiplanga eliphezulu.

C. Emva koko thabatha amanyathelo amabini ngasekhohlo, kwaye uphakamisele ingalo yasekhohlo esibhakabhakeni. Qhubeka ushukuma usiya ngapha nangapha kwaye ujija kwicala elisecaleni.

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

Uphengululo lwe