Iyo Yakazara-Muviri Tabata Workout Iwe Unogona Kuita Muimba Yako Yekutandarira

Zvemukati

• Side Plank Dip & Svika
• Lunge ku Forward Hop
• Plank neKnee Drive & Kick Out
• Curtsey Lunge kuenda kuLateral & Front Kick
• Ongororo ye

Funga iwe unoda radhi yemadumbbells, cardio michina, uye jimunasiyamu kuti upinde mune yakanaka kurovedza muviri? Funga futi. Uku kumba-Tabata kurovedza kubva kuna shasha murairidzi Kaisa Keranen (aka @kaisafit, the mastermind kuseri kwemazuva makumi matatu-matatu Tabata dambudziko) haidi midziyo kunze kwemuviri wako-asi hazvireve kuti hazvizokise mhasuru dzako.

Kana usati wamboita Tabata, heino chirevo: enda zvakanyanya sezvaunogona kwemasekondi makumi maviri, wozorora kwemasekondi gumi. Ino haisi nguva yekutsika-tsika zvishoma; unofanira kunge uchizvinzwa ipapo ipapo. Izvo zviri kutaurwa, zvipe iwe ipfupi kudziya-kumusoro (kumwe kufamba, zvikwata zvine simba, kutambanudza zvine simba, kana ichi chiitiko chinokurumidza) kuti utange kufamba usati waita mafambiro akaoma aya.

Inoshanda sei: kwemasekondi makumi maviri, ita vakawanda reps sezvinobvira (AMRAP) yekutanga kufamba. Zorora kwemasekondi gumi, wobva waenderera mberi nekumhanya kunotevera. Dzokorora dunhu 2 kusvika kana nguva.

Side Plank Dip & Svika

A. Tanga kurudyi kurudyi puranga, kuenzanisa paruoko rwekurudyi uye padivi rerutsoka rwerudyi, ruoko rweruboshwe rwakatambanudzirwa kumusoro.

B. Donhedza chiuno chekurudyi kuti urove pasi, wozosimudza chiuno kumashure kumusoro kudivi repuranga, uchitsvaira ruoko rweruboshwe pamusoro, bicep pedyo nenzeve.

Ita AMRAP kwemasekondi makumi maviri, zorora kwemasekondi gumi. Ita mamwe marounds ese kune rimwe divi.

Lunge ku Forward Hop

A. Dzokera kumashure negumbo rerudyi mune yakasarudzika lunge.

B. Sunda makumbo maviri kuti uchinje makumbo mudenga uye usvetuke mberi zvishoma, uchimhara zvinyoro nyoro pagumbo rekurudyi, gumbo rekuruboshwe richirovera kumusoro kune glute.

C. Pakarepo svetuka rutsoka rworudyi kumashure uye udzike mureverse lunge kune rimwe divi.

Ita AMRAP kwemasekonzi makumi maviri, zorora kwemasekonzi gumi. Ita mamwe marounds ese kune rimwe divi.

Plank neKnee Drive & Kick Out

A. Tanga munzvimbo yakakwirira yepuranga.

B. Dhonza ibvi rekurudyi uchienda kugokora rekuruboshwe, uchitenderedza chiuno kuruboshwe.

C. Twasanudza gumbo rerudyi uye riibudise kurudyi, sekunge uchiedza kubata bendekete rerudyi.

Ita AMRAP kwemasekondi makumi maviri, zorora kwemasekondi gumi. Ita mamwe marounds ese kune rimwe divi.

Curtsey Lunge kuenda kuLateral & Front Kick

A. Dzokera kumashure uye kuruboshwe nerutsoka rwerudyi, uchidzika mukati mejira rejira, maoko muchiuno.

B. Dzvanya mutsoka yekuruboshwe uye mira, uchitenderedza gumbo rekurudyi kuenda kudivi, wozoenda mberi, wozoenda kudivi zvakare.

C. Dzokera kumashure mujira reksey kuti utange unotevera rep. Chengeta kufamba zvishoma uye kudzorwa.

Ita AMRAP kwemasekonzi makumi maviri, zorora kwemasekonzi gumi. Ita mamwe marounds ese kune rimwe divi.

Ongororo ye