Iyo Mini Resistance Band Tabata Workout neMoves Haungafungire

Zvemukati

• Plank Kutenderera kune Row
• V-Kusvika Pull-Down
• Boat Bata Row
• Spiderman Push-Ups
• Ongororo ye

Sangana nemunin'ina, musikana akanaka webhendi rekupikisa: miniband. Usarega saizi ichikunyengedza. Inoshanda zvakangofanana nekupisa kwakanyanya (kana kusanyanya!) Iishandise kuita izvi zvakapenga zvekusika uye zvakaoma kufamba kubva kuTabata nyanzvi Kaisa Keranen (@kaisafit), uye iwe une yakanakira recipe yemaminetsi mana ekurovedza anoshanda chaizvo.

Inoshanda sei: Iwe unozoda mini kuramba bhendi (bata imwe paAmazon kune yakachipa yakachipa). Ita yega yega kufamba mune yakajairika Tabata protocol: masekondi makumi maviri eakawanda reps sezvinobvira (AMRAP), ipapo masekondi gumi zorora. Wobva waenda pachiitwa chinotevera. Dzokorora dunhu rese kaviri kana kana kuti muviri wakazara kupisa. (PS Wedzera iyi booty-toning miniband Workout mushure kuti upise maglute ako zvakanyanya.)

Plank Kutenderera kune Row

A. Tanga mune yakakwira puranga chinzvimbo nemakumbo chiuno-upamhi parutivi, wakabata magumo eiyo miniband muruoko rumwe nerumwe.

B. Shandura huremu kuruoko rweruboshwe, tenderedza torso kurudyi, uye kava tsoka yekuruboshwe kuti urove kurudyi rwemuviri. Panguva imwe chete kukwesha ruoko rwerudyi kumusoro, uchikweva gokora rakananga kumashure, kutambanudza miniband.

C. Zvishoma nezvishoma uye zvichidzorwa, rova ​​kuruboshwe rutsoka kumashure kwepamusoro puranga uye kusunungura bhendi kuti udzokere kunzvimbo yekutanga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

V-Kusvika Pull-Down

A. Rara wakatarisa pasi nemakumbo nemaoko wakatambanudzwa, miniband yakatambanudzwa pakati pemaoko maviri. Simudza maoko kusvika pamadhigirii makumi mashanu nemashanu nemakumbo kuti asvetuke kubva pasi kuti utange.

B. Gwira kumusoro kuti uite "V" nzvimbo ine muviri asi ine shins dzakafanana nepasi.

C. Dhirowa magokora pasi uye kunze kumativi kuti udhonze miniband uzviparadzanise uye udzike kuseri kwemusoro.

D. Zvishoma nezvishoma dzosera kumashure kudzoka kunzvimbo yekutanga pasina kudonhedza tsoka kana mapepa epafudzi kune iyo pasi pakati pe reps.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Boat Bata Row

A. Kutanga muchikepe mubatirire chinzvimbo, muviri mune "V" chimiro, wakabata miniband nemaoko maviri uye wakasungwa kumativi ese tsoka.

B. Kuchengetedza chinzvimbo ichi, tambanudza maoko uchidzoka padhuze nepachifuva, uchikwevera magokora kunze kumativi.

C. Zvishoma nezvishoma dzokera kunzvimbo yekutanga pasina kubuda kunze kwechikepe.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Spiderman Push-Ups

A. Tanga munzvimbo yakakwirira yepuranga ine miniband yakatambanudzwa kumativi ose emakumbo maviri.

B. Yakadzika mune yekusundira-kumusoro, uchityaira ibvi rerudyi kumusoro kurudyi kuruboshwe.

C. Dhinda chifuva kubva pasi uye dzoka rutsoka rwerudyi kurudyi kuruboshwe. Dzokorora kune rimwe divi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye