Iyo Pre-Flight Tabata Workout yekuita kuAirport

Zvemukati

• In-and-Out Chair Push-Up
• Yakakwidzwa Muchinjikwa-Muviri Makomo Anokwira
• Split Squat kuti Ubudise kunze
• Sachigaro squat Jump
• Ongororo ye

Kufamba kwakananga-up exhaustinggg. Kubva mangwanani-ngwanani kumuka kwekumirira kumirira mumitsetse yekuchengetedza uye kubata nekunonoka, hapana muganho kune izvo zvinhu zvinoita kuti iwe unete AF-uye izvo usati watombokwira ndege kuti ugare pabhut yako kwemaawa.

Iwe aigona chug latte uchimirira pagedhi rako kana unogona kubhowa nekukurumidza kwete-zvishandiso Tabata kurovedza ipapo chaipo pawakagara simba, endorphin, uye metabolism inowedzera. Murairidzi Kaisa Keranen (@kaisafit) akagadzira iyo yekupedzisira simba-inosimudzira macalorie-anopisa Tabata Workout yeizvo chaizvo. Kunonoka kutiza kwako? Hukuru-kumhanya kugedhi rako ndiko kudziya kwako. Wakavimbiswa kuti uchange uchine nguva yakakwana yekuita mashoma emafambiro aya, uye pamwe nekupedza basa rese rekurovedza muviri, uchifunga kuti ingori maminetsi mana chete. (Hongu, chaizvo. Chishamiso Tabata Workout inokwana ziya ziya mukati memaminitsi mashanu.)

Inoshanda sei: Tsvaga nzvimbo yakashama pamutsara wemacheya epa airport akasimba. Ita imwe neimwe kufamba kwemasekondi makumi maviri, wozorora kwemasekondi gumi usati waenda pane inotevera. Dzokorora dunhu rese kaviri kana mana kune mini Workout inoita kuti muviri wako unzwe zvirinani. (Teverera neiyi ndege yakatambanudzwa iwe yaunogona kuita panguva yako yekuenda.)

In-and-Out Chair Push-Up

A. Kutanga pakakwirira puranga chinzvimbo nemakumbo zvakapamhama zvishoma kupfuura hudyu-hupamhi hwakaparadzaniswa pasi uye maoko pamaoko echigaro.

B. Bhendesa magokora kuti udzike mukati mekusundira-kumusoro, wobva waputika pwanya zvigaro zvechigaro uye pasi nemaoko akapfava pachigaro checheya.

C. Pakarepo dzikira mukusundira-kumusoro, wobva waputika pfumura pachigaro kuti usimudze maoko kumusoro kumusoro kunzvimbo yekutanga.

Ita AMRAP kwemasekonzi makumi maviri; zorora kwemasekonzi gumi.

Yakakwidzwa Muchinjikwa-Muviri Makomo Anokwira

A. Tanga munzvimbo yepamusoro yeplank nemakumbo kumusoro pachigaro.

B. Tyaira kurudyi ibvi uchienda kugokora reruboshwe, uchitenderera muchiuno.

C. Kurumidza chinja, uchidzoka rutsoka rwerudyi kuchigaro uye uchityaira ibvi reruboshwe uchienda kugokora rerudyi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Split Squat kuti Ubudise kunze

A. Tanga munzvimbo yekuparadzanisa squat ine kumashure tsoka tambo-pasi pachigaro.

B. Bhenda gumbo repamberi uye svetuka, uchidzora tsoka kutsoka pachigaro uye nekukanda rutsoka rwemberi kumberi.

C. Nekuchenjera dzokera kumashure kumberi kwetsoka uye dzokera kunzvimbo yekutanga, kukotamira mune tambo kuti utange unotevera rep.

Ita AMRAP kwemasekondi makumi maviri; zorora kwemasekonzi gumi.

Sachigaro squat Jump

A. Gara pamucheto wechigaro uine tsoka dzakatsetseka pasi, zvishoma kupamhama pane hudyu-upamhi hwakaparadzaniswa.

B. Chinja huremu kumberi zvishoma kuti usundire kubva patsoka uye usvetuke mumhepo.

C. Mhara zvinyoro nyoro, nekukasira kugara kumashure mune squat, uchirova chigaro chine glutes.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye