Ukuzilolonga kweSekethe yeTabata yoMzimba wonke ukuthumela umzimba wakho kwi-Overdrive

Umxholo

• Shushubeza
• Amandla eSekethe
• Umjikelo weTabata 1
• Umjikelo weTabata 2
• Uphengululo lwe

Kwimeko apho ungakhange uyifumane incasa yomlingo wokuzilolonga onguKaisa Keranen (@kaisafit), ukwindawo yokunyanga yokwenyani. UKaisa ufundise iklasi e Ubume Umnyhadala weVenkile yoMzimba eLos Angeles ngoJuni-esiwusasaze ngqo kwi Ubume Iphepha likaFacebook. Apha, unokuzibandakanya kulo lonke uqeqesho, kwaye uziva ngathi ulapho elangeni elishushu laseCalifornia.

ICYMI, ungabamba ukuzilolonga kukaKaisa kwemizuzu emi-4 yeTabata kuyo yonke indawo yethu (zama nje oku kuphambana kwe-push-up/plyo combo okanye umngeni wethu weentsuku ezingama-30 weTabata)-kubandakanya ubuchule obunzulu obunezinto zasekhaya obungazilindelanga, njengephepha langasese iTabata. ukuzilolonga okanye le sutikheyisi yokuya ekuhambeni.

Shushubeza

Ukuphefumla kwesisu

A. Lala ngobuso emgangathweni kwindawo etofotofo.

B. Ukuphefumlela phezulu, ukuvuthela isisu njengebhaluni. Emva koko khupha umoya, utsala iqhosha lesisu emgangathweni.

C. Phinda uphefumle u-5.

Ibhulorho

A. Xoka ujonge phantsi iinyawo zityaliwe kwaye amadolo akhombe phezulu.

B. Cinezela ihips emoyeni ukwenza umgca othe ngqo ukusuka emadolweni kuye emagxeni. Ukwenza kube nzima ngakumbi, phakamisa umlenze omnye emoyeni.

C. Bamba imizuzwana eyi-10, emva koko unciphise kwaye uphakamise ama-hips amaxesha ama-5. Tshintsha amacala; phinda.

I-Tabletop Plank ukuya kwiNja esezantsi

A. Qala kwitafile yetafile ngamagxa ngaphezulu kwesihlahla kunye nesinqe ngaphezulu kwamadolo. Phakamisa amadolo kwaye ubambe ingundoqo ukuze uhambise amadolo ukusuka emgangathweni.

B. Shift ihips ngasemva kwaye yolule imilenze ukuze ungene kwinja ejonge ezantsi, umzimba wenze ubume obujonge phantsi "V".

C. Guqa amadolo uze uhlehle isinqe ukubuyela kwitafile yetafile. Yenza i-5 reps.

Ukujikeleziswa kweMid-Umva

A. Guqa ngamadolo phantsi, ubengezele phezu kwezithende. Beka isandla sasekhohlo emgangathweni phambi kwedolo lasekhohlo, kunye nesandla sokunene emva kwentloko, ingqiniba ikhomba ngaphandle.

B. Jikelezisa umzimba ukuze uchukumise ingqiniba yasekunene ukuya kwingqiniba yasekhohlo, emva koko ujikelezise isifuba sivuleke ngasekunene, ufikelele kwingqiniba yasekunene ukuya kwisilingi.

C. Yenza i-5 reps. Guqula amacala, phinda.

WGW

A. Qala kwindawo ephezulu yeplanki. Nyathela ngasekunene unyawo uye phambili ngaphandle kwesandla sasekunene.

B. Umzantsi wedolo lasekhohlo uye emgangathweni, emva koko utshintshe isinqe umva, ulungelelanise umlenze wasekunene kunye nokutshintsha ubunzima kwisithende sasekunene.

C. Shift phambili, emva koko ubuye umva, uyigungqise ngobunono ukolula. Yenza i-10 reps. Tshintsha amacala phinda.

I-squat enokufikelela

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle.

B. I-Shift hips ngasemva kwaye igobe amadolo ukuhla uye kwi-squat, emva koko ucinezele phakathi kweenyawo ukubuyela kukuma. Phinda imizuzwana engama-30.

C. Emazantsi e-squat, fikelela kwisandla sasekunene usiya ngonyawo lwasekhohlo, uze ume ufike kwiingalo ngaphezulu.

D epheleleyo. Kwi-squat elandelayo, fikelela kwisandla sasekhohlo ukuya kunyawo lwasekunene, uze ume kwaye ufikelele kwiingalo ngaphezulu. Qhubeka utshintshana imizuzwana engama-30.

Ukufikelela mva

A. Yima ngeenyawo ububanzi benyonga ngaphandle kunye nezandla esinqeni, amadolo agobe kancinci, kunye nokuzibandakanya.

B. Finyelela ingalo yasekunene ngaphezulu nasekhohlo, ubhetyebhetye torso ngasekhohlo.

C. Buyela embindini, uze uphinde ngengalo yasekhohlo. Yenza i-5 reps kwicala ngalinye.

I-Lateral Lunge kunye noFikelelo

A. Yimani ngeenyawo kunye neengalo ngamacala.

B. Thatha inyathelo elikhulu uye ngasekunene, ugoba idolo lasekunene kwaye uthumele isinqe ubuyele kwilayini esecaleni, ukufikelela kwisandla sasekhohlo ukuya kwiinzwane zasekunene.

C. Cinezela unyawo lwasekunene ukubuyela kwindawo yokuqala, kwaye uphinde kwelinye icala. Qhubeka utshintshana imizuzwana engama-30.

Reverse Lunge ngokuFikelela

A. Yimani ngeenyawo kunye neengalo ngamacala.

B. Thatha inyathelo elikhulu ngasemva ngomlenze wasekunene, wehlisela elungeni de ithanga langaphambili lihambelane nomgangatho, ufikelele kwisandla sasekhohlo ukuya kwiinzwane zasekunene.

C. Cinezela kunyawo lwasekunene ukubuyela kwindawo yokuqala, kwaye uphinde kwelinye icala. Qhubeka utshintshana imizuzwana engama-30.

Akukho zandla Push-Up

A. Qala kwindawo ephezulu yeplanga ngeenyawo ezinqamleza ububanzi. (Ukulungisa kancinane, yeka emadolweni emhlabeni ukuqala.)

B. Goba iingqiniba ngasemva kwii-angles ezingama-45-degree ukuthoba isifuba emhlabeni. Phakamisa iintende phantsi, uzolula iingalo phambili.

C. Beka iintende zezandla phantsi phantsi kwamagxa kwaye cinezela isifuba kude nomgangatho ukuze ubuyele kwindawo yokuqala. Phinda imizuzwana engama-30.

Ukutsiba squat

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe.

B. Hlala ezinqeni umva kwaye uguqe ngamadolo ukuhla uye kwisiqingatha se squat, emva koko utsibe, wandise iingalo ngaphezulu.

C. Mhlaba ngokuthambileyo, ngoko nangoko uyehlisela kwiskat elandelayo. Bamba esi sikhundla imizuzwana emi-5, emva koko utsibe ukuqala impendulo elandelayo. Phinda imizuzwana engama-30.

Phumla umzuzu omnye.

Amandla eSekethe

Reverse Lunge nge Hurdle Kick

A. Yimani ngeenyawo kunye. Buyela umva ngonyawo lwasekunene kwindawo yomlenze wasekhohlo.

B. Yenza isangqa umlenze wasekunene phambili kwaye ujikeleze ukuthoba umva ukuya kwiphaphu lasekhohlo. Phinda imizuzwana engama-45. Tshintsha amacala; phinda.

Ukuphushela phezulu

A. Qalisa kwindawo ephezulu yeplanga ngeenyawo ezinqamleza ububanzi. (Ukulungisa, lahla amadolo phantsi ukuze uqale.)

B. Bend iingqiniba umva kwii-angles ezingama-45 zedigri ukuthoba isifuba ukuya kwinqanaba lengqiniba. Bamba imizuzwana eyi-1, emva koko ucinezele isifuba ukusuka emgangathweni ukuze ubuyele kwindawo yokuqala. Phinda imizuzwana engama-45.

I-Sumo squat Punch combo

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi obusemqolo ngaphandle, iinzwane zalatha.

B. I-squat, yehlisa de amathanga afane nomhlaba, emva koko yima ujike ngasekhohlo, ubethe inqindi lasekunene phantsi nangaphezulu, ngokungathi ubetha emazantsi engxowa enzima (i-uppercut).

C. Squat, emva koko yima kwaye ujike ujikeleze ngasekunene, ubethe isandla sasekhohlo emzimbeni kunye nokuphakama kwamagxa (umnqamlezo). Phinda imizuzwana engama-45.

Iimpompo zePlank ezisecaleni

A. Qala kwindawo yeplanga esecaleni kwingqiniba yasekhohlo uphakamise isinqe.

B. Cofa iinzwane zasekunene phambi konyawo lwasekhohlo, emva konyawo lwasekhohlo, ngaphandle kokuchukumisa ekunene ngasekhohlo. Phinda imizuzwana engama-30. Guqula amacala, phinda.

Yenza isekethe yamandla amaxesha ama-2.

Umjikelo weTabata 1

Ukunyuka kweNtaba eNkulu ukuya kuBhalansi

A. Qala kwindawo ephakamileyo yeplanga. Nyathela ngenyawo lasekunene ngaphandle kwesandla sasekunene.

B. Tsiba kwaye utshintshe iinyawo, unyawo lwasekunene kwindawo yeplanga kunye nonyawo lwasekhohlo ngaphandle kwesandla sasekhohlo. Tshintshela amaxesha amabini ngaphezulu.

C. Cinezela kunyawo lwasekunene kwaye ume emlenzeni wasekunene, uqhuba idolo lasekhohlo phezulu phambi kwesinqe sasekhohlo ukulinganisa.

D epheleleyo. Beka iintende phantsi phantsi ukuya ngasekhohlo kunyawo lwasekunene kwaye uthumele unyawo lwasekhohlo ukubuyela kwiplanga. Phinda, utsibe kwaye utshintshe amaxesha ama-3, emva koko ulungelelanise kwelinye icala. Phinda kwakhona imizuzwana engama-20; phumla imizuzwana eyi-10.

Ukubuyela mva kwiXesha eliPhezulu lokuDubula

A. Yimani ngeenyawo kunye. Tsibela kude ukuya ekhohlo, uhlale ngonyawo lwasekhohlo, emva koko unyawo lwasekunene.

B. Shintshela ngasekunene, uqhube amadolo phezulu esifubeni. Phinda kwakhona imizuzwana engama-20; phumla imizuzwana eyi-10. Yenza lonke olunye ujikelezo utsibe kwicala elichaseneyo.

Yenza oku Tabata ngeenxa zonke amaxesha ama-4. Phumla imizuzu emi-2.

Umjikelo weTabata 2

I-High Knee Jog kunye ne-Tsiba

A. Ukuqhuba amadolo ukuya phezulu ukuya esifubeni. Phinda kwakhona imizuzwana emi-5.

B. I-squat kwaye utsibe, ukufikelela kwizandla ngaphezulu. Umhlaba ngokuthambileyo, emva koko ubuyele emadolweni aphezulu. Phinda kwakhona imizuzwana engama-20; phumla imizuzwana eyi-10.

Isiqingatha seBurpee

A. Qala kwindawo ephakamileyo yeplanga.

B. Iinyawo ze-Hop ziya phambili kwizandla zangaphandle. Sink kwisikwere esisezantsi, uphakamisa iingalo ngaphezulu, biceps ngeendlebe.

C. Beka iintende emgangathweni phakathi kweenyawo kunye neenyawo zeenyawo ukubuyela kwindawo ephezulu yeplanga. Phinda kwakhona imizuzwana engama-20; phumla imizuzwana eyi-10.

I-squat ukuya kwi-Oblique Crunch

A. Yima ngenyawo ububanzi ngaphezu kobubanzi benyonga, izandla zisemva kwentloko neengqiniba zikhomba.

B. Hlala ezinqeni umva kwaye uguqe ngamadolo ukwehla ungene kwisikwere.

C. Yima, uqhube idolo lasekunene uye esifubeni kwaye ujikeleze umzimba ukuze uchukumise ingqiniba yasekhohlo uye emadolweni ekunene. Phinda, utshintshe amacala, imizuzwana engama-20; phumla imizuzwana eyi-10.

Isigcawu

A. Qala kwindawo ephakamileyo yeplanga.

B. Zoba idolo lasekunene phezulu ukuze ucofe ingqiniba yasekunene, unyakazise unyawo lwakho emhlabeni. Bamba imizuzwana emi-3, emva koko ubuyele kwiplanga ephezulu kwaye uphinde kwelinye icala. Phinda kwakhona imizuzwana engama-20; phumla imizuzwana eyi-10.

Yenza le Tabata ujikeleze amaxesha ama-2. Phumla imizuzu emi-2, emva koko ulandele indlela elula yokululeka kukaKaisa, okanye uzame ezi ukuzolula emva kokujima.

Uphengululo lwe