Iyi Tabata Butt Workout Ichaita Kuti Uve Neshungu Sezvakaita Whoa

Zvemukati

• 180-Degree Burpee
• Crouch-Back kuPush-Up
• Curtsy Lunge kusvika Punch
• Side Plank neGumbo Kick Kudzoka
• Ongororo ye

Iwe unogona kunge uchitoziva nezve Tabata-iyo yemashiripiti 4-miniti yekudzidzira iyo inokunetesa iwe nzira kupfuura zvaunofunga. Aya maTabata butt kurovedza ane ruremekedzo rwemurairidzi Kaisa Keranen (@kaisafit pa Instagram uye mugadziri weedu 30-Day Tabata Dambudziko). Vachaita kuti muviri wako wose upiswe, asi nechitarisiko chakakosha pane glutes yako.

Iyo inoshanda sei: Mubhedha ndewe sarudzo (unogona kuita uku kurovedza chero kupi, pasina michina). Iwe uchaita imwe neimwe kufamba kwemasekondi makumi maviri, wozorora kwemasekondi gumi, muchokwadi Tabata fashoni. Kune iwo makumi maviri masekondi ebasa, iwe unofanirwa kunge uchienda kunze. Pedzisa dunhu kaviri kana kana, uye wapedza-uye pamwe wakatsvinda dikita futi. (Unoda zvimwe kubva kuna Kaisa? Edza iyi Tabata Workout ine super-yakasarudzika inofamba yakananga kubva kubhuku rake rekutamba.)

180-Degree Burpee

A. Tanga kumira nemakumbo muhupamhi-upamhi hwakaparadzaniswa. Isa maoko pasi uye svetuka tsoka kudzokera munzvimbo yakakwirira yepuranga.

B. Pakarepo svetukira tsoka kumusoro kumusoro kumaoko uye woputika mukusvetuka, kusimudza maoko kumusoro uye kutendeuka 180 madhigirii.

C. Nyika mukutangira chinzvimbo, yakatarisana neimwe nzira. Isa maoko pasi pasi kuti utange rep inotevera. Dzokorora, kutendeuka 180 madhigirii nguva imwe neimwe.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Crouch-Back kuPush-Up

A. Tanga munzvimbo yakakwirira yepuranga. Benda mabvi uye shandura chiuno kumashure pamusoro pezvitsitsinho kuitira kuti maoko atambanudzwe uye maoko agare panzvimbo imwechete pasi.

B. Shift kumberi murefu puranga, uye zasi chipfuva pasi kuita imwechete yekusundira-kumusoro.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Curtsy Lunge kusvika Punch

A. Tanga kumira nemakumbo muhupamhi-upamhi hwakaparadzaniswa. Nhanho yeruboshwe kuseri kwegumbo rekurudyi kuti uite curtsy lunge. Bata maoko pazamu rechipfuva, uchitenderera zvishoma pamusoro pegumbo rerudyi panguva yemarunda.

B. Sunda tsoka yekuruboshwe kuti umire pagumbo rekurudyi. Simudza ibvi rekuruboshwe mudenga kuitira kuti chidya chienderane nepasi, uye tenderedza torso kurovera ruoko rwerudyi negumbo rekuruboshwe.

C. Dzosera ruoko rwerudyi nepakati uye nekukurumidza dzokera kumashure kurudyi curtsy lunge kuti utange unotevera rep.

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

Side Plank neGumbo Kick Kudzoka

A. Tanga papuranga repadivi pagokora rekuruboshwe, muchanza pasi uye zvigunwe zvakanongedza mativi echipfuva.

B. Simudza gumbo rekurudyi mainji mashoma pamusoro pegumbo rekuruboshwe uye tambanudza ruoko rwerudyi pamusoro nemabiceps pedyo nenzeve. Dhonza ruoko rwerudyi negumbo kumashure masendimita mashoma, uchidzokera kumashure zvishoma asi uchichengeta musimboti wakabatanidzwa.

C. Dhonza ruoko rworudyi uye gumbo mberi kune imwe nzvimbo yepike, uchirova zvigunwe kune zvigunwe.

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

Ongororo ye