Iyo Tabata Workout ine Maekisesaizi Hausati Wamboona * Kare

Zvemukati

• Kufamba 2-to-1 Kusvetuka
• Hafu yeBurpee ine Kurutivi-kune-Rutivi Jump
• Kutenderedza Lunge Kuchinja
• Padivi-kune-Kudivi Plank Shuffle
• Ongororo ye

Wakanetswa neyakajairika yako yekurovedza muviri? Chinja iine zviitwa zvina zvakasarudzika kubva kumudzidzisi Kaisa Keranen (@KaisaFit) uye unenge uchinzwa iko kutsva-kufamba kutsva. Zvikande mukurovedza muviri kwako senguva yekupedza simba, kana kuzvishandisa wega pakuita kurovedza muviri. Sei? Tabata: Ita danho rega rega kwemasekondi makumi maviri, wozorora kwemasekondi gumi. Dzokorora kaviri kana kana kuti uwane dikita, nekukurumidza. (ICYMI izvi ndizvo zvekutanga zveTabata zvaunoda kuziva.)

Unogona kushandisa bonde kuti ikutungamire pane aya mana mafambiro, asi hazvidiwe-runako rweiyi bodyweight Tabata Workout ndeyekuti iwe unogona kuzviita chero kupi, chero nguva. (Akanamatira Tabata parizvino? Joinha yedu yemazuva makumi matatu-Tabata dambudziko, rakagadzirwa naKaisa pachake.)

Kufamba 2-to-1 Kusvetuka

A. Kutanga kumira pakona yekumashure kuruboshwe kwemeti ine tsoka pamwechete. Svetera maoko uye svetukira kumberi nekurudyi, uchimhara kurudyi rwemeti parutsoka rwekurudyi chete.

B. Pakarepo svetukira kuenda kumberi uye kuruboshwe, uchimhara pamakumbo ese maviri kuruboshwe kuruboshwe rwemubhedha. Dzokorora, uchisvetukira kumberi uye kurudyi (kumhara netsoka yerudyi chete) wozoenda kuruboshwe (kumhara netsoka mbiri).

C. Ita mafambiro akafanana, uchidzokera kumashure.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Kune yega yega seti, chinja iro divi raunotanga pariri uye chero tsoka imwe yauri kumhara pamusoro.

Hafu yeBurpee ine Kurutivi-kune-Rutivi Jump

A. Tanga kumira nemakumbo pamwechete pamberi pemeti. Pfugama mabvi zvishoma kuti uise zvanza pasi pasi pamberi petsoka.

B. Svetuka tsoka kudzoka uye kurudyi mat

C. Svetuka tsoka kuti udzokere kumaoko, wozosvetuka tsoka uchidzoka kuruboshwe matsi, uye udzike mukusundira-kumusoro. Ramba uchichinja mativi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Kutenderedza Lunge Kuchinja

A. Tanga kumira pakati pebonde rakatarisa kuruboshwe, tsoka pamwechete. Enda mukati megumbo rerudyi lunge, mabvi ese ari pamadhigirii makumi mapfumbamwe. Pakarepo svetuka uye shandura makumbo, uchimhara mugumbo rekuruboshwe.

B. Pakarepo svetuka uye dzokera kumashure kurudyi gumbo lunge, uku uchiita kota kutendeuka kuti utarise kumberi kwemati. Svetuka uye shandura kune gumbo rekuruboshwe.

C. Svetukira pakarepo uye wodzokera kugumbo rekurudyi, uchiita kota kutendeuka kutarisana nekurudyi rwemeti. Svetuka uye shandura kune gumbo rekuruboshwe.

D. Svetukira pakarepo uye wodzokera kugumbo rekurudyi, uchiita kota kutendeuka kutarisana kumberi kwemeti. Ramba uchichinjisa mapapu uye kutendeuka kubva kuruboshwe uchienda pakati uye kurudyi uchienda pakati.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Padivi-kune-Kudivi Plank Shuffle

A. Tanga munzvimbo yakakwirira yepuranga kune rumwe rutivi rworuboshwe rwemeti. Kuramba uri mupuranga, tora nhanho mbiri kurudyi.

B. Imbomira murefu puranga, ipapo simudza ruoko rwerudyi kudenga. Isa chanza kumashure pasi kuti udzokere kune rakakwirira puranga.

C. Wobva watora nhanho mbiri kuruboshwe, uye simudza ruoko rweruboshwe mudenga. Ramba uchikwenya kubva kune rumwe rutivi uchienda kune rumwe uye uchimonyorora mudivi pepuranga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye