Iyi Genius Tabata Chimbuzi Pepa Workout Inokuita Iwe LOL

Zvemukati

• 180 squat Anosvetuka
• Mauto Plank TP Stack
• Rimwe-Gumbo Kutenderera-iyo-Pasi Floor Tap
• TP Shongwe Imwe-Gumbo Rinosimudza
• TP Plyo Push-Ups
• Yekupedzisira TP Zvipingamupinyi
• Side Plank Toe TP Tap
• Ruoko-ku-Rutsoka TP Pass
• TP Tower Leg Inosimudza
• Ongororo ye

Pane zvikonzero zvakawanda zvaunogona kuita kuti udzivise kurovedza muviri. iyo" kana kunyange "Handina chekupfeka."

#SorryNotSorry but ndiyo yese bhuru. Uku kurovedzwa nemudzidzisi wehunyanzvi Kaisa Keranen kunoratidza kuti iwe unogona kuwana kickass Workout uchishandisa yakanyanya kusarongeka yezvinhu zvese zvemumba, uye wozoitwa munzvimbo isina kunyanya kukura kupfuura muviri wako. Kaisa, ndiye anozvisarudzira kuseri kwema 30-Day Tabata Dambudziko, anouya nekugadzira, kunetsa kurovera muviri kwe Chimiro pa reg. Tsvaga matarenda ake mune ino simba Tabata maitiro kana mune ino ina-inofamba plank uye plyo Workout iyo inopenga yakaoma, kana pese paiyo Instagram, kwaanonyatsopwanya chero chinhu nezvose zvaanoita.

Uye ndipo paakatumira ichi chinoshamisa chimbuzi Workout kutanga. Nei, chaizvoizvo, akasarudza kubatikana nezvinhu zvatinowanzotamba nazvo muchimbuzi?

"Chinhu chemazuva ese icho munhu wese anacho," anodaro Keranen. "Pfungwa yese yekudzidzira kwangu haisi yekusanganisa zvinhu chete kuti zvirambe zvichinakidza uye zvinonakidza, asi zvakare kuratidza vanhu kuti hazvitore zvakanyanya kupfuura muviri wako (uye pano neapo zvinonakidza zvinhu zvemumba!) Kuti uwane kurovedza muviri kunotyisa. mukati. "

Pasina mubvunzo kutaura, iyo internet yakapenga nekuda kwayo. Saka vanhu vazhinji vanga vachiedza uye vachida TP Workout zvekuti Keranen akatotumira muunganidzwa wemavhidhiyo e fan kuratidza kubudirira kwedambudziko.

Kubva ipapo, aratidza kuti TP haisiriyo yega chishandiso chakavanzika mumba mako. Iye anouyawo neyakajairika nzira achishandisa hari yekubika uye airatidza vafambi venhandare mashandiro anoita quickie yekufamba kurovedza muviri. (Vamwe varairidzi vari kupenga nekupenga nezvinhu zvemumba kuti vaise pamwechete kudzimba-kumba, zvakare.)

Bata ma roll mana eTP (chero ply ichaita) uye timer. Tevedzera pamwe nemafambiro ari pazasi, uye tarisa vhidhiyo kuona kuti Kaisa anoita sei bepa rechimbuzi rinofambisa IRL. Iwe unozviita Tabata maitiro (masekonzi makumi maviri eakawanda reps sezvinobvira, kana AMRAP, uye gumi masekonzi ekuzorora). Dzokororazve dunhu kaviri kana kana-kana kusvika uchimhanyisa ziya rako neTP.

180 squat Anosvetuka

A. Tora mapepa emuchimbuzi pamusoro peumwe neumwe. Mira wakatarisana netsviki ine tsoka dzakafara kupfuura upamhi hwehudyu dzakaparadzana.

B. Dzikira mu squat kuti ubate rugwaro rwekutanga, kuputika mukusvetuka uye kutendeuka 180 madhigirii kutarisana neimwe nzira.

C. Pakunomhara, pakarepo dzikira mune imwe squat uchiisa chimbuzi bepa pasi.

D. Dzokorora, kusunungura pepa rechimbuzi kune rumwe rutivi, uye kugadzira stack itsva kune rumwe rutivi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Mauto Plank TP Stack

A. Tanga munzvimbo yepamusoro yeplank nemapepa etoilet mune imwe stack pamberi pefudzi rekurudyi.

B. Shift kurudyi muchindwe pamusoro saka zviri pauriri pasi penzvimbo yechipfuva.

C. Kuchengetedza yakasimba, yakatwasuka nzvimbo yeplank, tora iyo yepamusoro roll yemuchimbuzi pepa uye uiise pasi pasi netsoka kuruboshwe. Dzokorora, uchifambisa roll yega yega kuti ugadzire sitaki nyowani.

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

Rimwe-Gumbo Kutenderera-iyo-Pasi Floor Tap

A. Isa mapepa ekuchimbuzi pasi pasi mune semicircle. Mira pagumbo rekuruboshwe wakatarisa mipumburu.

B. Kuchengeta gumbo rerudyi rakasimudzwa, squat kuti ubate iro rekuruboshwe-rakawanda neruoko rwerudyi. Mira, wobva squat kuti ubate rinotevera roll, uchidzokorora kufamba uku uchifamba pasi netambo.

C. Mushure mekubaya rudyi-runyoro, dzosera kumashure nzira.

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

TP Shongwe Imwe-Gumbo Rinosimudza

A. Tora mipumburu yemapepa echimbuzi pamusoro peumwe neumwe. Gara pasi, makumbo akatambanudzirwa kurudyi rwemapumburu. Tsamira torso zvishoma kumashure, michindwe pasi pasi padhuze nehudyu, uye musimboti wakabatanidzwa. Simudza tsoka dzese inch kubva pasi.

B. Simudza gumbo reruboshwe kumusoro uye pamusoro pepepa chimbuzi kune rimwe divi, richiri kuturika kubva pasi. Dzokorora netsoka yakarurama.

C. Kana tsoka mbiri dziri kuruboshwe rwebepa rechimbuzi, dzokera kumashure, uchisimudza gumbo rekurudyi kumusoro uye pamusoro, ipapo gumbo rekuruboshwe kumusoro uye pamusoro.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

TP Plyo Push-Ups

A. Tanga munzvimbo yakakwirira yepuranga. Isa mipumburu miviri yemapepa echimbuzi masendimita mashoma akapatsanurwa pasi pechiso. Isa mamwe manyoro maviri pazasi pazasi pehapwa rega rega.

B. Tanga nemichindwe pasi pasi kunze kwepamusoro mabhiri maviri. Zasi mukati mekusundira-kumusoro, wobva wadzvanya chipfuva kure nepasi uye svetuka maoko pamwechete, pazasi pemipumburu miviri yepamusoro, pakati pemitsara miviri yepepa rekuchimbuzi.

C. Yakadzika mune yekusundira-kumusoro, wobva wasundira chipfuva kure nepasi uye svetuka maoko kunze kwemazasi maviri rolls. Dzokorora, uchisvetuka-svetuka maoko kunzvimbo yepakati, wozoti chinzvimbo chepamusoro, nezvimwe.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Yekupedzisira TP Zvipingamupinyi

A. Isa mapepa mana emapepa echimbuzi mumutsara. Mira kurudyi kwetambo, uchienzanisa pagumbo rerudyi.

B. Bendisa mabvi uye udzike pasi kuti ubate zvigunwe zvekurudyi neruoko rweruboshwe.

C. Mira uye nekukasira svetuka pamusoro pemipumburu kuti uburuke kuruboshwe, ichiri kuenzana pagumbo rerudyi, uye nekukasira kudzika pasi kuti ubate tsoka yekurudyi neruoko rweruboshwe. Ramba uchikwakuka uchidzokera shure.

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

Side Plank Toe TP Tap

A. Kutanga mupuranga rerutivi pane kugokora rekuruboshwe nemupumburu wemapepa etoilet uchienderana nemabvi uye mumwe mupumburu uri mutsetse nemapfudzi, zvese zviri zviviri kureba kwemaoko.

B. Wakabata nzvimbo yepuranga repadivi, wedzera gumbo rekurudyi kunze kuti ubate pasi roll.

C. Dzokera kupuranga, wobva watambanudza rakatwasuka gumbo rerudyi kuti ubate pamusoro roll. Dzokera kupuranga.

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

Ruoko-ku-Rutsoka TP Pass

A. Nhema wakatarisana pasi, maoko nemakumbo zvakatambanudzwa, vakabata mupumburu webepa rechimbuzi mumaoko.

B. Crunch maoko nemakumbo pamwechete uye isa roll pakati petsoka. Tambanudza maoko nemakumbo marefu, uchisimudza zvese pasi.

C. Crunch maoko nemakumbo pamwechete, kupfuudza roll kudzoka kumaoko. Ramba uchipfuura mupumburu kumashure uye mberi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

TP Tower Leg Inosimudza

A. Isa mapepa echimbuzi pamusoro peumwe neumwe. Gara pasi, makumbo akatambanudzwa kurudyi kwemara rolls. Tsamira torso zvishoma kumashure nemichindwe pasi pasi padhuze nehudyu uye yakakosha yakabatanidzwa. Simudza tsoka dzese inch kubva pasi.

B. Simudza makumbo maviri kumusoro uye pamusoro pepepa rechimbuzi kune rimwe divi, uchisimudza tsoka kubva pasi.

C. Dzorera kufamba, kusimudza makumbo kumusoro uye kumusoro kurudyi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Kune dzimwe nzira dzekugadzira dzekushandisa zvinhu zvemumba, tarisa izvi zvekumba-kumba kubva kuKeranen.

Ongororo ye