4-Maminitsi Tabata Workout kuti Uwedzere Simba Rako uye Agility

Zvemukati

• Imwe-Gumbo Hop kune Warrior III
• Push-Up Bata neIn / Out Tsoka Jump
• Broad Svetuka neKumashure Ice Skaters
• Inotenderera Plank kune Toe Tap
• Ongororo ye

Kana kurota kwako kuri kuita kuti kusvetuka kwebhokisi uye burpees zvioneke kunge zvakapusa kana kuenda kuzere-kunze kweAmerican Ninja Warrior kumakwikwi ako anotevera chipingamupinyi, iwe unofanirwa kuve uine rimwe simba mumhasuru dzako uye kumwe kuziva muviri muuropi hwako. Ndipo panouya uku kurovedzwa kweTabata kubva kumurairidzi Kaisa Keranen (@KaisaFit, kubva ku30-Day Tabata Challenge) kunouya. Mafambiro ekutanga achagadzirisa chiyero chako uye kuputika kwegumbo rimwe chete. Yechipiri inoedza simba rako repakati uye nekukumanikidza iwe kukurumidza pazvigunwe zvako. Yechitatu ichakudziridza simba rako uye kugona, uye yechina ichagadzirisa-simba rako repakati uye kubatana. Pamwe chete, iko kupisa-kwakanyanya-kurovedza muviri kunozokuita kuti ugunun'una uye kuzvitutumadza (uye unzwe semutambi) mumaminitsi mana akapfava. (Mangwana, edza iyi, iyo yakangooma.)

Iyo Inoshanda Sei: Ita mareps akawanda sezvinobvira (AMRAP) ega ega kufamba kwemasekonzi makumi maviri, wozozorora kwemasekonzi gumi. Dzokorora dunhu 2 kusvika kana nguva.

Imwe-Gumbo Hop kune Warrior III

A. Mira negumbo reruboshwe.

B. Hinji pazviuno kusendamira kumberi, torso yakafanana nepasi. Wedzera maoko kumberi, michindwe yakatarisana mukati, uye rega gumbo rerudyi rikwire kumashure kwako, rakafanana nepasi (murwi wechitatu).

C. Simudza chipfuva uye zunza gumbo rekurudyi pasi uye mberi. Dhonza gumbo rerudyi mumabvi marefu uchisvetuka gumbo reruboshwe, uye dhonza maoko kuti ufambe uchimhanya neruoko rweruboshwe kumberi neruoko rwerudyi kumashure.

D. Mhara pagumbo reruboshwe, uye nekukurumidza tambanudzira kune murwi III kuti utange inotevera rep.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Ita mamwe ese ese kune rimwe divi.

Push-Up Bata neIn / Out Tsoka Jump

A. Tanga munzvimbo yakakwirira yepuranga, tsoka dzakaita hip-upamhi zvakaparadzana uye mapendekete pamusoro pemaoko.

B. Yakadzika mukati mekusundira-kumusoro, chipfuva chiri kungoyerera pamusoro pevhu. Uchibata nzvimbo iyi, svetuka makumbo kunze kwakafara, wozodzokera pamwe chete.

C. Dhinda chifuva kure nepasi kuti udzokere kutanga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Broad Svetuka neKumashure Ice Skaters

A. Mira netsoka dzakaparadzana muchiuno-paupamhi.

B. Dzosera maoko kumashure, pfugama mabvi, uye svetuka zvine mutsindo kumberi kusvika kwazvinogona. Nyika ine mabvi akapfava.

C. Svetukira kumashure zvishoma uye kurudyi, uchimhara pagumbo rekurudyi chete. Wobva wasvetuka kumashure uye kuruboshwe, uchimhara pagumbo rekuruboshwe chete.

D. Dzokorora kusvika kumashure pakutanga, kusvetuka tsoka pamwe chete kuti utange rep inotevera.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Inotenderera Plank kune Toe Tap

A. Tanga munzvimbo yepamusoro yeplank. Tambanudza ruoko rworudyi mberi, biceps pedyo nenzeve.

B. Simudza gumbo rerudyi uye wedzera kune rumwe rutivi, kutenderera chiuno kurudyi uye uchirova chigunwe neruoko rwerudyi.

B. Dzokera kutanga uye dzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Ita mamwe ese ese kune rimwe divi.

Ongororo ye