Iyi Tabata Workout Inotora Basic Moves kune Inotevera Chikamu

Zvemukati

• Burpee ine Opposite Ruoko kune Toe Tap
• Push-Up neKutenderera Vhura
• Squat kusvika Punch
• Plank neArm Circles
• Ongororo ye

Mangani mapuranga anofinha, squats, kana mapush-ups aunofunga kuti wakaita muhupenyu hwako? Kuneta navo zvakadaro? Iyi Tabata Workout ichagadzirisa izvo chaizvo; i4-miniti yakazara-muviri kuputika kweplank, kusundira-kumusoro, uye misiyano yeskat iyo inopokana nemuviri wako nepfungwa munzira dzakasiyana. Iyo nyanzvi shure kwayo hakuna mumwe kunze kwekudzidzisa Kaisa Keranen, aka ane mukurumbira @kaisafit uye mugadziri weedu wemazuva makumi matatu-Tabata dambudziko. Kufanana nezvinodiwa nebasa rake? Lucky iwe-pane zvakawanda kwakabva izvi. Ingo tarisa iye Tabata butt Workout, 4-miniti kusundira-kumusoro / plyo wedunhu, kana iyo Tabata yekurovedza yeakavezwa musimboti nemakumbo.

Izvo zvinoshanda Uri kungoita yega yega kufamba kwemasekondi makumi maviri, wobva wawana masekondi gumi ekuzorora. Dzokorora dunhu maviri kana mana kuitira kuruma-saizi yekurovedza iyo inokusiya uchifema.

Burpee ine Opposite Ruoko kune Toe Tap

A. Tanga munzvimbo yepamusoro yeplank.

B. Shinda yakatwasuka gumbo rerudyi pasi pegumbo reruboshwe uye rova ​​chitsitsinho kuruboshwe, uchisimudza ruoko rweruboshwe kuti ubate zvigunwe zvekurudyi. Dzokera kumusoro kwepamusoro. Dzokorora kune rimwe divi, uchirovera zvigunwe zvekuruboshwe neruoko rwerudyi, wobva wadzokera kukwiriko.

C. Svetuka tsoka kusvika mumaoko. Pakarepo putika mukusvetuka. Pasi, woisa maoko pauriri uye svetukira kumashure kune refu puranga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Push-Up neKutenderera Vhura

A. Tanga munzvimbo yepamusoro yeplank. Lower chest kusvika pasi kuti uite push-up.

B. Sunda chipfuva kubva pasi, uye pakarepo simudza ruoko rwerudyi uchienda kusirin'i kuti chipfuva chivhurike.

C. Isa ruoko kumashure mupuranga rakakwirira, wozoita imwe push-up, panguva ino uchisimudza ruoko rworuboshwe uye uchitenderedza kuruboshwe. Dzokorora, kuchinjanisa mativi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Squat kusvika Punch

A. Dzikisa mu squat nemaoko akasunganidzwa pamberi pechiso, achidonhedza butt zvakaderera sezvinobvira uchichengetedza core yakasimba uye mabvi kuseri kwezvigunwe.

B. Dhinda kumusoro, uchityaira nemabvi kurudyi kusvika pachipfuva uchirova uchienda kurudyi neruoko rweruboshwe.

C. Pakarepo dzikira mune imwe squat, woita kune rimwe divi, uchityaira ibvi rekuruboshwe uye nekurova uchibata kuruboshwe neruoko rwerudyi. Dzokorora, kuchinjanisa mativi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Plank neArm Circles

A. Tanga munzvimbo yepamusoro yeplank.

B. Simudza ruoko rworudyi rwakananga mberi, wozotenderera pamusoro. Bhende gokora kuti ubate kumashure kweruoko kudzikisa kumashure.

C. Dzorera kufamba uku kutenderedza ruoko kumashure kune puranga. Dzokorora kune rimwe divi. Ramba uchichinjana.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye