Iyo Yakanyanya Tabata Workout yeKusvirwa KweMuviri Wakakwana

Zvemukati

• Dhivha-Bhomba kune Kuderera Imbwa
• Tuck Jump Burpee kuPlank Jack
• Inopikisa Hand-Knee Tap Push-Up
• Lunge Chinja neHip Circle Vhura
• Ongororo ye

Zviri nyore kufinhwa ne bodyweight inofamba-namira kune zvimwechetezvo uye unosungirwa kutanga kuhwihwidza pakati pe-workout. Unoda kuishongedza here? Tarisa kwete kumberi pane ino mineti-miniti Tabata yekurovedza kubva kuna murairidzi Kaisa Keranen, (aka @KaisaFit), iyo inoshandisa kupenga-kwakaomarara misiyano yezvakakosha zvatichatengesa iwe usati wamboita. (ICYMI akagadzira kickass-mazuva makumi matatu Tabata kukwikwidza kwatiri isu.)

Chinoshanda sei? Ita masekondi makumi maviri ekufamba kwega kwega (AMRAP, zvichireva kudzokorora kwakawanda sezvinobvira), ichiteverwa nekuzorora kwemasekondi gumi. Uye kana tichiti AMRAP tinoreva kuenda zvakaoma. Dzokorora dunhu rose 2 kusvika ku4 nguva (kana kusvika iwe usingakwanisi kufema). Kana izvo zvichinzwika zviri nyore, ingomirira kusvikira iwe urimo.

Dhivha-Bhomba kune Kuderera Imbwa

A. Tanga imbwa yakadzika.

B. Bend maoko mu triceps kusundira-kumusoro uye dhonza chipfuva kusvika kune imbwa yepamusoro.

C. Simudza chiuno kumusoro uye sundira kumashure kune yakadzika imbwa.

Ita AMRAP kwemasekondi makumi maviri; wozorora kwemasekonzi gumi.

Tuck Jump Burpee kuPlank Jack

A. Tanga mune puranga chinzvimbo. Kuchengeta yakakombama musimboti, svetuka maoko nemakumbo kunze masendimita mashoma, wozodzoka mukati.

B. Svetuka tsoka uchienda kumaoko, uye kuputika kuita tuck kusvetuka, kuunza mabvi pachipfuva.

C. Pakarepo isa maoko akati sandara pasi uye svetuka tsoka udzokere padanda nzvimbo kudzokorora.

Ita AMRAP kwemasekondi makumi maviri; wozorora kwemasekonzi gumi.

Inopikisa Hand-Knee Tap Push-Up

A. Tanga munzvimbo yepuranga neruoko rwerudyi rwakadzedzereka masendimita mashoma pamberi pekuruboshwe. Yakadzika mune yekusundira-kumusoro.

B. Sunda kubva pauriri wodhonza ruoko rwerudyi nebvi rekuruboshwe mukati uchienda kuchipfuva. Tinya kuruboshwe ibvi neruoko rwerudyi, wobva wadzosera panzvimbo yekutanga.

C. Pakarepo dzikira mune kumwe kusunda-kumusoro kuti udzokore.

Ita AMRAP kwemasekondi makumi maviri; wozorora kwemasekonzi gumi. Ita imwe neimwe seti kune yakatarisana nedivi.

Lunge Chinja neHip Circle Vhura

A. Tanga mumhepo yakakwirira, gumbo rekurudyi mberi uye wakakotama pa90 degrees, negumbo rekuruboshwe rakatambanudzwa kumashure nebhendi rakapfava.

B. Svetuka uye shandura kune gumbo rekuruboshwe. 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; wozorora kwemasekonzi gumi. Ita mamwe ese seti kune rimwe divi.

Ongororo ye