Iyo Tabata Yekudzidzira Nzira yeVatangi uye maElite

Zvemukati

• Kutanga: Plank neKick Kupfuura
• Yepamberi: Plank ine Kick through kusvika kune-Rimwe-Leg Push-Up
• Kutanga: Reverse Lunge kune Standing Crunch
• Yepamusoro: Lunge Chinja kuenda kuStanding Crunch
• Muvambi: Hip Flexor Tambanudza kune Rimwe-Leg Plank
• Yepamberi: Hip Flexor Tambanudza kune Imwe-Gumbo Push-Up
• Kutanga: Curtsy Lunge kune High Knee
• Advanced: Curtsy Lunge kuKick Out
• Ongororo ye

Muchiitiko chekuti hauna kusvetukira pane @KaisaFit fan chitima parizvino, isu tinokuzivisa iwe mu: Mudzidzisi uyu anogona kuita mamwe mashiripiti akakomba nekufamba kwekurovedza muviri. Anokwanisa kushandura chero chinhu kuita midziyo yekudzidzira-senge chigaro chemuhofisi, bhuku rekuverenga, hari yekicheni, kana pepa rechimbuzi. (Zvakaoma!) Kuva akatendeseka chose, kunyange zvakadaro, mafambiro aya haasi nguva dzose ane ushamwari. Muchokwadi, zvimwe zvacho chichava chinhu chakaomesesa chawati waita. Nekuti Tabata Workout ipfupi uye urikungoita mafambiro ega ega kwemasekonzi makumi maviri, maekisesaizi ari kufungidzirwa kuva mhondi. Asi kana iwe uri wekutanga zvechokwadi, ungangoda kutanga nechimwe chinhu zvishoma zvishoma zvakanyanya. (Heano mamwe mamiriro ekuti nei Tabata iri yemashiripiti mafuta-kupisa Workout.)

Pinda: iyi sarudza-yako-yako-yega-yekushanya Tabata Workout neyekutanga uye yepamusoro sarudzo yekusangana nezvinodiwa zveese maficha ehutano. Inzwa wakasununguka kusvetuka-svetuka nekudzoka pakati peanotanga uye epamberi mafambiro sezvazvinodiwa, kana kunamatira kune chimwe chikamu cheicho chiitiko chese. (Kana kuti edza iyi Tabata Workout iyo yakanyanya kutanga-hushamwari.)

Inoshanda sei: Iwe uchaita yega kufamba kwemasekondi makumi maviri kune vakawanda reps sezvinobvira (AMRAP), wozorora kwemasekondi gumi usati waenderera kune inotevera. Inzwa wakasununguka kuyera kumusoro / kuyera pasi pakati pevanotanga uye sarudzo dzepamberi, zvichienderana nekuti muviri wako unogona kubata chii. Ita maviri kusvika mana kutenderera kwe kickass Workout mune yekuruma-saizi yakawanda yenguva.

Kutanga: Plank neKick Kupfuura

A. Tanga munzvimbo yakakwirira yepuranga. Simudza gumbo rekuruboshwe zvakakwirira sezvinobvira (uchiri kuchengetedza musimboti wakasimba) kutanga.

B. Tambanudza gumbo reruboshwe kuburikidza nepasi pemuviri uye nekurudyi, uchideredza hudyu yekuruboshwe kuti ubate pasi.

C. Reverse motion kudzokera panzvimbo yekutanga.

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

Yepamberi: Plank ine Kick through kusvika kune-Rimwe-Leg Push-Up

A. Tanga munzvimbo yakakwirira yepuranga. Simudza gumbo rekuruboshwe zvakakwirira sezvinobvira (uchiri kuchengetedza musimboti wakasimba) kutanga.

B. Shingairira gumbo rekuruboshwe nepasi pemuviri uye kumusoro kurudyi, uchidzikisa hudyu yekuruboshwe kuti ubate pasi.

C. Revers motion yekudzokera kunzvimbo yekutanga, wozoita Push-up.

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

Kutanga: Reverse Lunge kune Standing Crunch

A. Mira nemakumbo pamwechete, maoko kumashure kwemagokora anongedzera kumativi.

B. Tora danho rakakura kudzoka nerutsoka rwerudyi, uchiderera mune yakasarudzika lunge kusvika kumberi chidya chakaenzana pasi.

C. Dzvanya tsoka yekumashure kuti umire pagumbo rekuruboshwe, uchityaira ibvi rekurudyi uchisvika pachipfuva uye uchimonyorora torso kuedza kubata gokora rekuruboshwe kuenda kubvi rekurudyi.

D. Pakarepo dzokera kumashure nerutsoka rwerudyi mugomba kuti utange unotevera rep.

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

Yepamusoro: Lunge Chinja kuenda kuStanding Crunch

A. Mira nemakumbo pamwechete, maoko kumashure kwemagokora anongedzera kumativi.

B. Tora danho rakakura kudzoka nerutsoka rwerudyi, uchiderera mune yakasarudzika lunge kusvika kumberi chidya chakaenzana pasi.

C. Svetuka uye chinja, uchimhara mugomba negumbo rekurudyi pamberi.

D. Dhinda kubva kutsoka yekuseri kuti umire pagumbo rerudyi, uchityaira kuruboshwe ibvi kumusoro kuchipfuva uye kumonyanisa torso kuyedza kubata kugokora chaimo kurudyi kuruboshwe.

E. Pakarepo dzokera kumashure nerutsoka rwekuruboshwe mugomba kuti utange rep rep inotevera, ino nguva ichichinja uye ichirovera kune rimwe divi.

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

Muvambi: Hip Flexor Tambanudza kune Rimwe-Leg Plank

A. Tanga mune yakadzika lunge, gumbo rekuruboshwe kumberi nemabvi pamusoro peankle uye kurudyi ibvi richisimuka kubva pasi.

B. Wedzera maoko kumusoro, biceps nenzeve, wozoisa maoko pasi kurudyi kwetsoka yekuruboshwe.

C. Simudza chiuno uye rova ​​rutsoka rworuboshwe shure, anenge mamita maviri kubva pasi, nokuda kwepuranga regumbo rimwe chete. Bata kwehafu yechipiri.

D. Nhanho kuruboshwe tsoka kumberi kuti utange inotevera rep.

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

Yepamberi: Hip Flexor Tambanudza kune Imwe-Gumbo Push-Up

A. Tanga wakadzika, gumbo rekuruboshwe mberi nebvi pamusoro pechitsiko uye ibvi rekurudyi richizungunuka kubva pasi.

B. Wedzera maoko pamusoro, biceps nenzeve, uye isa maoko pasi kurudyi rweruboshwe.

C. Simudza chiuno uye rova ​​rutsoka rworuboshwe shure, anenge mamita maviri kubva pasi, nokuda kwepuranga regumbo rimwe chete. Pakarepo dzikisa chipfuva pasi kuti uite gumbo-rimwe kusundira-kumusoro.

D. Nhanho kuruboshwe tsoka kumberi kuti utange inotevera rep.

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

Kutanga: Curtsy Lunge kune High Knee

A. Mira netsoka pamwe chete uye maoko akasungirirwa pamberi pechipfuva.

B. Nhanho yekurudyi rutsoka kumashure uye kumashure kwegumbo reruboshwe, uchiderera mune yakakombama lunge kusvika kumberi chidya chakaenzana nepasi.

C. Dhinda kupinda pamberi petsoka kuti umire, uchityaira ibvi chairo kumusoro kusvika ibvi riri padanho rehudyu, chidya chakaenzana nepasi.

D. Kurumidza dzokera kumashure mune curtsy lunge kuti utange inotevera rep.

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

Advanced: Curtsy Lunge kuKick Out

A. Mira nemakumbo pamwechete uye maoko akasungirirwa pamberi pechipfuva.

B. Dzokera rutsoka rwekurudyi kumashure uye kuseri kwegumbo rekuruboshwe, uchidzika mugomba rakakombama kusvika chidya chepamberi chafanana nepasi.

C. Dzvanya kumberi kwetsoka kuti umire, uchikava yakatwasuka gumbo rerudyi kuenda kudivi uye kumonyanisa torso kuyedza kubata zvigunwe zvekuruboshwe kuzvigunwe zvekurudyi.

D. Kurumidza dzokera kumashure mune curtsy lunge kuti utange inotevera rep.

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

Ongororo ye