Le Tabata Workout ithatha iintshukumo ezisisiseko ukuya kwinqanaba elilandelayo

Umxholo

• IBurpee enesandla esichaseneyo kwiToe Tap
• Push-Up nge-Rotation Open
• Isikwere kwiPunch
• Iplanga enezangqa zeArm
• Uphengululo lwe

Zingaphi iiplanga ezikruqulayo, ii-squats, okanye ii-push-ups ocinga ukuba uzenzile ebomini bakho? Udinwe ngabo? Olu qeqesho lweTabata luya kulungisa kanye loo nto; yimizuzu emi-4 yokuqhuma komzimba iplank, push-up, kunye ne-squat variations ezokucela umngeni emzimbeni nasengqondweni yakho ngeendlela ezahlukeneyo. I-mastermind emva kwayo ayikho enye ngaphandle komqeqeshi uKaisa Keranen, aka @aisafit odumileyo kunye nomdali womceli mngeni wethu weentsuku ezingama-30 weTabata. Njengantoni na enokunikwa ngumsebenzi wakhe? Unethamsanqa wena-ininzi apho ivela khona. Jonga nje umsebenzi wakhe we-Tabata butt, i-4-minute-push-up / plyo circuit, okanye i-Tabata yokuzilolonga ye-core sculpted kunye nemilenze.

Indlela esebenza ngayo: Xa kufikwa eTabata, konke malunga nokuhamba nzima kangangoko kunokwenzeka kwiireps ezininzi kangangoko kunokwenzeka (AMRAP). Wenza intshukumo nganye kwimizuzwana engama-20, emva koko ufumana imizuzwana eli-10 yokuphumla. Phinda ujikeleze kabini ukuya kwamane ukuze uzilolonge ngokuluma okuya kukushiya uphefumla.

IBurpee enesandla esichaseneyo kwiToe Tap

A. Qala kwindawo ephezulu yeplanki.

B. Xhuma umlenze wasekunene phantsi komlenze wasekhohlo uze ukhabe isithende ngasekhohlo, uphakamise isandla sasekhohlo uchukumise iinzwane zasekunene. Buyela kwiplanga ephezulu. Phinda kwelinye icala, ucofe iinzwane zasekhohlo ngesandla sasekunene, emva koko ubuyele kwiplanga eliphezulu.

C. Tsiba iinyawo uye phezulu ezandleni. Ngokukhawuleza gqabhuka ube ngumtsi. Umhlaba, emva koko beka izandla phantsi kwaye utsibe ubuyele kwiplanga eliphezulu.

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

Push-Up nge-Rotation Open

A. Qala kwindawo ephezulu yeplanki. Isifuba esisezantsi emgangathweni ukuze wenze i-push-up.

B. Tyhala isifuba kude emhlabeni, kwaye kwangoko uphakamise ingalo yasekunene usiya eluphahleni ukuze uvule isifuba esivulekileyo.

C. Beka isandla kwakhona kwiplanga eliphezulu, emva koko wenze enye yokutyhala, ngeli xesha uphakamisa ingalo yasekhohlo kwaye ujike kwicala lasekhohlo. Phinda, utshintshe amacala.

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

Isikwere kwiPunch

A. Ngezantsi kwi-squat ngezandla ezibambene phambi kobuso, uwisa i-butt ephantsi kangangoko ngelixa ugcina umbindi oqinileyo kunye namadolo emva kweenzwane.

B. Cinezela phezulu, uqhuba idolo lasekunene uye esifubeni ngelixa ujonga ngasekunene ngesandla sasekhohlo.

C. Ngokukhawuleza yehla uye kwesinye isikwere, kwaye usebenze kwelinye icala, uqhuba idolo lasekhohlo kwaye ubethe kwicala lasekhohlo ngesandla sasekunene. Phinda, utshintshe amacala.

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

Iplanga enezangqa zeArm

A. Qala kwindawo ephezulu yeplanki.

B. Phakamisa ingalo yasekunene ngqo phambili, emva koko ujikeleze ngaphezulu. Bend ingqiniba ukubamba umva ngesandla ukwehlisa umva.

C. Guqula isindululo sokubuyisela ingalo emva kwiplanga. Phinda kwelinye icala. Qhubeka utshintshana.

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

Uphengululo lwe