Iyi Kitchen Pot Tabata Workout Inoratidza Kuti Unogona Kuwana Zvishandiso Zvekuita Kwese

Zvemukati

• 2 kusvika 1 Jumps KuOnto Pot
• Inotenderera Pasi kuenda Kudenga
• On/Off Push-Up Plank Jacks
• Yega-Gumbo Dambudziko Kick
• Ongororo ye

Murairidzi Kaisa Keranen (aka @kaisafit uye nyanzvi yeTabata kuseri kwedambudziko redu reTabata-remazuva makumi matatu) anga ari pabhurugwa nebepa rake remuchimbuzi Tabata uye piro yekurovedza-asi yake yazvino, iyo yekumba kicheni yekurovedza, ingangove iri yekugadzira zvakanyanya parizvino.

Inoshanda sei: Bata hari hombe, yakasimba yekicheni uye uteedzere yakajairika Tabata protocol. Pakufamba kwega kwega, ita akawanda reps sezvinobvira (AMRAP) pane zvese-kuyedza kwemasekondi makumi maviri, wozorora kwemasekondi gumi. Dzokorora dunhu rese zvakapetwa kwemaminetsi mana, kana dzimwe nguva dzekuita basa rakareba uye rakanyanya.

2 kusvika 1 Jumps KuOnto Pot

A. Tanga kumira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa pamberi pembudzi-yakadzika poto.

B. Dzikira muhafu-squat uye svetuka, uchimhara nerutsoka rworudyi pamusoro pehari.

C. Pakarepo svetukira kumashure kuti utange uye dzokorora kune rimwe divi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Inotenderera Pasi kuenda Kudenga

A. Kutanga kumira nemakumbo akafara kupfuura hudyu-upamhi parutivi, wakabata hari mumaoko maviri.

B. Squat, kurova poto pasi.

C. Mira uye tenderedza torso nehudyu kurudyi, uchisvika muhari wakananga padenga uye uchitenderera tsoka yekuruboshwe.

D. Dzokera kutanga uye dzokorora kune rimwe divi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

On/Off Push-Up Plank Jacks

A. Tanga panzvimbo yakakwirira yepuranga netsoka dzose dziri pamusoro pepoto yakatarisa pasi.

B. Yakadzika mune yekusundira-kumusoro.

C. Dzvanya torso kubva pasi uye svetuka tsoka kune rumwe rutivi rwehari.

D. Pakarepo svetukira tsoka kumusoro pamusoro pehari, uchidzikira mupush-up kuti utange unotevera rep.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Yega-Gumbo Dambudziko Kick

A. Mira pagumbo rerudyi pamusoro pehari yakadzika-pasi. Bhendesa gumbo rerudyi kuti utore zvigunwe zvekuruboshwe pasi kuseri kwehari.

B. Tsvaira gumbo reruboshwe kumberi wozoenda kuruboshwe, sekunge uchikava pamusoro pechinetso.

C. Pakarepo dzikisa kumashure kuti utange kutanga unotevera rep.

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

Ongororo ye