Iyo Dynamic Workout Yekutsva-Muviri Wese Mumaminetsi mana chete

Zvemukati

• Hafu Burpee kune Wide Push-Up
• Lunge Chinja neHip Circle Vhura
• Yakazotevera Yakakwira Knee Shuffle
• Side Plank neRuoko kune Toe Tap
• Ongororo ye

Mamwe mazuva, une nguva yekutsaurira awa-yakareba Workout kuveza chikamu chimwe chemuviri. Mamwe mazuva, unongova nemaminitsi mashanu ekuti ubudise ziya, uye unoda kuti muviri wako wese utsve segehena. Iyi tsika kubva kumurairidzi Kaisa Keranen (@kaisafit) ndeimwe ye avo Workouts.

Kana iwe uchiziva Tabata, iwe unoziva chibooreso: Ita imwe neimwe kufamba kwemasekondi makumi maviri zvakaoma uye nekukurumidza sezvaungagone, uye wozorora kwemasekondi gumi. Ita maviri kusvika mana kutenderera uye muviri wako unenge uri weast. (PS Hapana chimwe cheichi chinofamba chinofanirwa kuve chiri nyore-ndosaka iwe uchikwanisa kupedzisa iyo yese kurovedza mumaminitsi mana yakati sandara.)

Wakasungirirwa pakutsva kwehasha uku? Zvinotevera: yedu 30-Day Tabata Challenge, yakagadzirwa na(ndiani mumwe?) Kaisa pachake.

Hafu Burpee kune Wide Push-Up

A. Tanga munzvimbo yakakwirira yepuranga netsoka dzakaparadzana muchiuno-paupamhi.

B. Svetuka tsoka kumusoro maoko, ipapo ipapo svetukira kumashure kunzvimbo yekutanga.

C. Hop maoko ese ari maviri masendimita yakafara, uye nekukasira dzika mu push-up.

D. Dzvanya chipfuva kubva pauriri, uye kusvetukira maoko kudzokera kunzvimbo yekutanga.

Ita reps zhinji sezvinobvira (AMRAP) kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Lunge Chinja neHip Circle Vhura

A. Kuve mune yakakwira lunge, gumbo rerudyi kumberi uye rakakotama pamadhigirii makumi mapfumbamwe, negumbo rekuruboshwe rakadzoserwa kumashure riine zvinyoro nyoro.

B. Svetuka uye chinja kuruboshwe gumbo lunge. Pakarepo svetuka uye dzokera kumashure kurudyi gumbo lunge.

C. Chinja huremu pagumbo rekurudyi kuti umire. Kick gumbo reruboshwe kumberi, kunze kune rimwe divi, uye kumashure, uchidzikira mugomba zvakare kudzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Ita imwe neimwe kutenderera kune yakatarisana nedivi.

Yakazotevera Yakakwira Knee Shuffle

A. Tanga kumira netsoka pamwechete.

B. Kutanga negumbo reruboshwe, mamwe mabvi ekutyaira kusvika pachipfuva, kupomba ruoko rwakatarisana negumbo rakatarisana, nekusvetukira kurudyi kwematanho mashanu.

C. Imbomira kwehafu yechipiri pagumbo rerudyi, gumbo rekuruboshwe richiri pakakwirira-mabvi nzvimbo, wobva wadzokorora iko kusuduruka munzira yakatarisana nhanho shanu.

D. Imbomira pagumbo reruboshwe kwechipiri chechipiri usati wasvetukira kurudyi zvakare. Ramba uchidzungaira neshure.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Side Plank neRuoko kune Toe Tap

A. Tanga nerutivi rweplank, uchienzanisa pabokosi rerudyi uye nedivi rerutsoka rwerudyi, zvigunwe zvemunwe nezvigunwe zvichinongedzera kumberi.

B. Kutambanudza ruoko rworuboshwe pamusoro, bicep nenzeve, kutambanudza kureba kubva kuminwe kusvika kune zvigunwe.

C. Shingairira kusimudza rakatwasuka gumbo reruboshwe uye ruoko rweruboshwe kurudyi kuti ubate ruoko kumagunwe zvakanangana pamusoro pebumbu. Pakarepo svika ruoko rworuboshwe uye gumbo refu zvakare.

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

Ongororo ye