Umsebenzi wokugqibela weMizuzu emi-4 wokuKrola isiQinisekiso esiQinisekileyo

Umxholo

• Tuck Jump Burpee & Jog
• Ukujikeleza ngokuchaseneyo nesandla / i-Toe Tap
• Lunge Tshintshela kunye nedolo ukuya kwingqiniba
• Iplanga elisecaleni kunye neTephu yeenzwane
• Uphengululo lwe

Xa kufikwa kwindlela yakho engundoqo, laa nto yokugqibela uyifunayo kukuphindaphinda, iintshukumo ezikruqulayo ezingasebenziyo. (Molo, crunches.) Ukuba ujonga ukuzivocavoca esinqeni ezenza umsebenzi wazo, zama ezi ntshukumo zinamandla zingajolisisi nje i-abs yakho, kodwa zitshise umzimba wakho uphela (ex: zonke ezi zinto zingafaniyo zeplank).

Eyona ndlela ibalaseleyo yokubakhupha, ewe, kukusebenza ngokukhawuleza kwemizuzu emi-4 yeTata eqinisekisiweyo yokuba ubile ngokukhawuleza kunangaphambili. Yithathe kumqeqeshi uKaisa Keranen, oweza noMngeni wethu weentsuku ezingama-30 weTabata.

Ingaba isebenza kanjani: Yenza ii-reps ezininzi kangangoko kunokwenzeka (i-AMRAP) yentshukumo nganye kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda isekethe amaxesha ama-2 ukuya kuma-4 ngokutshisa isisu esinzulu.

Tuck Jump Burpee & Jog

A. Yima ngeenyawo ububanzi besinqe buqelele ngasemva kwimethi.

B. Hinga ezinqeni ukugoba phambili kwaye uchukumise izandla kwiinzwane, emva koko uwele phambili uye kwiplanga eliphezulu, uyehla ngokuthamba ngokusemandleni ngeengqiniba ezigobileyo zokufumana ifuthe, kunye nokuhla ukuya kunyusa.

C. Cinezela phezulu kwiplanga, emva koko utsibe iinyawo uye phezulu ezandleni kwaye ngokukhawuleza uqhume emoyeni, uqhube amadolo ukuya esifubeni.

D epheleleyo. Umhlaba, ngoko ke ubaleka ubuye umva ngamadolo aphezulu ukuya kwindawo yokuqala.

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

Ukujikeleza ngokuchaseneyo nesandla / i-Toe Tap

A. Qala kwindawo ephezulu yeplanga ngamadolo agobileyo.

B. Phakamisa isandla sasekhohlo kunye neenyawo zasekunene kwaye ujikeleze umzimba uye ngasekhohlo, ucofe isandla kunye neenyawo kunye.

C. Buyela ukuqala, emva koko uphinde kwelinye icala, ucofe isandla sasekunene kunye nokutya kwasekhohlo.

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

Lunge Tshintshela kunye nedolo ukuya kwingqiniba

A. Nyathela umlenze wasekhohlo ubuyele umva, izandla emva kwentloko, ingqiniba zijongise ngaphandle.

B. Khawuleza tshintsha imilenze, ungene kumngxunya onomlenze wasekhohlo phambili. Cinezela ngomlenze wasekhohlo ukuze ume kwaye uqhube idolo lasekunene uye phezulu engqinibeni yasekhohlo.

C. Buyela umva ngomlenze wasekunene kwindawo ebuyela umva kwaye uphinde kwelinye icala.

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

Iplanga elisecaleni kunye neTephu yeenzwane

A. Qala kwindawo yeplanga esecaleni kwingqiniba yasekunene.

B. Phakamisa umlenze othe ngqo wasekhohlo kwaye ukhabele phambili, ucofe ngesandla sasekhohlo ngqo phambi komzimba.

C. Buyela umlenze kwindawo yokuqala, emva koko khaba umlenze wasekhohlo phezulu kwaye uphakamise ingalo yasekhohlo ukuze ucofe kunye ngokuthe ngqo ngaphezulu komzimba. Phinda.

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

Uphengululo lwe