Eli Qeqesho loMzimba lilonke le-HIIT liza kukufumanela ukubila kwimizuzu engaphantsi kwesi-5

Umxholo

• Amanqwanqwa ukuya kuMlenze omnye
• Icala lokujikeleza kwePlanki
• Ukutsiba ngaphakathi nangaphandle kweSumo
• Phambili / I-Lateral Push-Ups
• Uphengululo lwe

Ungenza nantoni na imizuzu emihlanu, akunjalo? Ewe, lo msebenzi unzima kakhulu weTabata-style workout evela kumqeqeshi odumileyo weendaba zosasazo uKaisa Keranen (@KaisaFit) uya kuwavavanya ngamandla akho amandla.

Ukuzilolonga kulucelomngeni ekwenzeni ezinye izinto ezinzima ezibandakanya ukunyusa kunye neeplank ezahlukeneyo ongazange uzibone ngaphambili-kwimizuzwana engama-20, ukulungelelanisa nokuphindaphinda okunokwenzeka (AMRAP). Uphumla imizuzwana eyi-10, emva koko udlulele kwinyathelo elilandelayo. (ICYMI, le yeyona fomula isisiseko yokuziqhelanisa neTabata.) Phinda isekethe amaxesha amabini kuye amaxesha amane okona kuzilolonga ngokukhawuleza, kwaye kunzima ukufumana eli cala lebarbell.

Zilungiselele eyona mizuzu emihlanu ibukhali ebomini bakho. Ugqitywe ngamandla ashiyekileyo? Yenza kwakhona.

Amanqwanqwa ukuya kuMlenze omnye

A. Qala kwindawo ye-lunge emlenzeni wasekunene, amadolo aguqe kwii-90 degrees, iingalo zandiswa ngeendlebe.

B. Beka izandla emhlabeni. Khaba umlenze wasekunene umva kwaye uwuphakamise phezulu, uyeke ukuya kwi-push-up.

C. Buyela ekuqaleni kwaye uphinde.

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

Icala lokujikeleza kwePlanki

A. Qala kwiplanga elingaphambili kwicala lasekhohlo, umlenze wasekhohlo nengalo iphakanyiselwe esibhakabhakeni.

B. Twist torso to floor, ukwehlisa umlenze wasekhohlo kunye nokukroba ingalo yasekhohlo phantsi komzimba.

C. Buyela ekuqaleni kwaye uphinde.

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

Ukutsiba ngaphakathi nangaphandle kweSumo

A. Qala kwi-squat ephantsi, iinyawo zibanzi kune-hip-width ngaphandle.

B. Qhuba izithende ukutsiba iinyawo kunye, ume umde.

C. Tsibela iinyawo umva kwaye uphinde.

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

Phambili / I-Lateral Push-Ups

A. Qala phezulu kwindawo yokunyusa.

B. Nyathela ingalo yasekunene uye phambili kwaye uyeke kwi-push-up. Nyathela ingalo yasekunene umva ukuze uqale, emva koko uye kwicala; ezantsi ekutyhaleni phezulu.

C. Buyela ekuqaleni kwaye uphinde. Yenza yonke enye iseti kwelinye icala.

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

Uphengululo lwe