Iyo Kumba Tabata Workout Inoshandisa Pillow Yako Kudikitira, Kwete Snooze

Zvemukati

• Pamusoro Lunge Chinja kune Yakakwira Knee
• Bhoti Bata neMapiro Mufananidzo 8
• Muchinjikwa-Muchinjikwa squat Anosvetuka neOblique Crunch
• Mutsiro Kukanda V-up
• Ongororo ye

Chero zvako "ini ndisingashandise muviri nhasi nekuti ..." chikonzero ndechekuti, zvave kuda kuve zvisina kukwana. Murairidzi weBadass Kaisa Keranen (aka @kasiafit, uye shasha kuseri kwedenho yedu yemazuva makumi matatu) akatanga aburitsa internet nekugadzira kwake mapepa echimbuzi (hongu, unoverenga izvo chaizvo). Ikozvino, adzoka aine chimwe chinhu chemumba chausingazombofungidzira kupa yako Workout kukurudzira: mutsago.

Chinjana yako yepakati pezuva kutsvedza nedikita sesh-ingori maminetsi mana ekutanga, ipapo-uye une chokwadi chekunzwa kusimba uye wagadzirira kutora nyika pane kana iwe ukarara kwenguva yakafanana. Chakavanzika chiri mukudzidzira tabata-iyo yemashiripiti yenguva yekurovedza nzira inoshanda senge inoshanda.

Inoshanda sei: Ita mafambiro ega ega kune akawanda reps sezvinobvira (AMRAP) kwemasekonzi makumi maviri, wozozorora kwemasekonzi gumi. Dzokorora dunhu kaviri kwemaminetsi mana ekurovedza muviri, kana zvimwe zvebhonasi kupisa.

Pamusoro Lunge Chinja kune Yakakwira Knee

A. Tanga kumira netsoka dzakabatana wakabata piro pamusoro.

B. Dzokera kumashure nerutsoka rwerudyi mugomba rakadzika. Svetuka uye switch, uchimhara mune yakasara-gumbo lunge.

C. Mira nerutsoka rwerudyi, uchityaira kuruboshwe ibvi kusvika kubvi rakakwirira. Pakarepo dzokera kumashure kuruboshwe gumbo lunge kuti utange unotevera rep kune rimwe divi.

Ramba uchichinjanisa kwemasekonzi makumi maviri. Zorora kwemasekondi gumi.

Bhoti Bata neMapiro Mufananidzo 8

A. Tanga uri munzvimbo yechikepe wakabata piro, uchidzikamisa pamuswe nemakumbo akatwasuka uye torso yakasimudzwa pa45-degree angles.

B. Dhirowa ibvi rekurudyi mukati uye upfuure piro pasi pegumbo rekurudyi.

C. Chinja makumbo ipapo, uchitambanudza gumbo rekurudyi uye uchikwevera ibvi rekuruboshwe mukati kuti upfuure piro pasi pegumbo rekuruboshwe.

Ramba uchichinjanisa kwemasekonzi makumi maviri. Zorora kwemasekondi gumi.

Muchinjikwa-Muchinjikwa squat Anosvetuka neOblique Crunch

A. Kutanga kumira nemakumbo zvishoma kupamhama pane hudyu-hupamhi parutivi, wakabata mutsago pamusoro.

B. Dzikira mu squat wobva wasvetuka, kuyambuka tsoka imwe pamberi peimwe. Pakarepo svetukira kusvetuka tsoka uchidzokera kunze uye udzike mu squat zvakare.

C. Mira uye dhonza ibvi reruboshwe kumusoro kune mbabvu, uchideredza mutsamiro diagonally kunze kwebvi rekuruboshwe.

D. Dzokera kutanga, wozodzokorora kune rimwe divi.

Ramba uchichinjanisa kwemasekondi makumi maviri. Zorora kwemasekondi gumi.

Mutsiro Kukanda V-up

A. Tanga munzvimbo isina kubatirira pasi, wakagadzika kumeso kumusoro nemakumbo uye mapendekete achisimuka kubva pasi. Bata mutsago pamusoro pechipfuva.

B. Kukwenya, kukwevera mabvi mukati uye chipfuva kumusoro, kukanda piro kumusoro kumusoro.

C. Tora mutsamiro uye nekukurumidza dzokera kumashure kuti utange, kuwedzera makumbo.

Dzokorora kwemasekondi makumi maviri. Zorora kwemasekondi gumi.

Ongororo ye