Iyo 4-Minute Tabata Workout Inopisa MaCalori uye Inovaka Simba

Zvemukati

• 2 kusvika ku1 Lateral Jumps
• Rimwe-Leg Dive Bomber
• Lunge Chinja kuHurdle Kick
• Hamstring Stretch Plyo Push-Up
• Ongororo ye

Wakarambira kumba usina nguva yekurovedza muviri here? Tora zvikonzero-ichi Tabata Workout kubva kumurairidzi Kaisa Keranen (@KaisaFit) inotora maminetsi mana chete uye inoda zero michina, kuti ugone kuzviita chero, chero nguva. Tabata inoshanda nekukupikisa kuti uende nesimba sezvinobvira sevanhu kwenguva pfupi-masekonzi makumi maviri-ozokupa kuzorora nekukurumidza. Sanganisa iyo fomula yenguva neCardio/simba mafambiro anotora muviri wako wese (nepfungwa), uye iwe une resipi yekukurumidza-uye-kushatirwa kurovedza muviri. (Murudo? Edza yedu 30-Day Tabata Challenge.)

Inoshanda sei: Ita mareps akawanda sezvinobvira (AMRAP) kwemasekonzi makumi maviri, wozozorora kwemasekonzi gumi. Dzokorora dunhu 2 kusvika 4 nguva yekurovedza muviri iyo ichaita kuti mwoyo wako umhanye uye tsandanyama dzako dzichidedera.

Iwe uchada: A Workout mat kana iwe uri panzvimbo yakaoma.

2 kusvika ku1 Lateral Jumps

A. Mira pamucheto mumwe wemata, tsoka dzechiuno-upamhi dzakaparadzaniswa uye dzakaenzana kumucheto wemate.

B. Svetesa maoko uye svetukira padivi pameti, uchimhara netsoka yekumberi chete, wozokanda munzira iyoyo zvakare kuti umire nemakumbo ese maviri.

C. Chinja nzira, kusvetuka kubva pamakumbo maviri kuenda kumberi kwetsoka kusvika pamakumbo maviri zvakare. Ramba uchikwakuka uchidzokera shure.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Rimwe-Leg Dive Bomber

A. Tanga imbwa yakatarisana yakadzika. Inoyerera gumbo rerudyi kumusoro imbwa ine makumbo matatu, ichigadzira tambo yakatwasuka kubva kumusoro kusvika kumagunwe.

B. Bhendesa magokora kuti utore muviri pasi uye kumberi, kumeso kumeso, ipapo chifuva, uye dumbu bhatani pamusoro pevhu. Dhinda kumusoro kune yakatarisa kumusoro imbwa, zvese uku wakabata gumbo rerudyi pasi.

C. Shandura uchidzokera kumbwa yakatarisa pasi yakasimudzwa gumbo rekurudyi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Chinja mativi round yega yega.

Lunge Chinja kuHurdle Kick

A. Tanga mune lunge negumbo reruboshwe kumberi.

B. Denderedzwa gumbo rerudyi kumberi uye kutenderedza kudzikisa kumashure muchikamu cheruboshwe.

C. Wobva wasvetuka uye chinja kune lunge rekurudyi, wobva wasvetuka uye chinja uchidzokera kuruboshwe.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Chinja mativi mativi ese.

Hamstring Stretch Plyo Push-Up

A. Mira netsoka dzakaparadzana muhudyu-paupamhi uye wakanamatira muhudyu kuti uise zvanza pasi pamberi petsoka.

B. Kuwa pamberi, kumhara zvinyoro-nyoro muzasi kwechinzvimbo chekusimudzira. Shamba maoko uye simudza chiuno kusvetukira maoko kumashure, pakati petsoka.

C. Sunda maoko kuti udzoke kutanga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye