Iyi Yakazara-Muviri HIIT Workout Ichakuitira Iwe Kudikitira Mune Pasi Pemaminitsi mashanu

Zvemukati

• Lunges kune Imwe-Gumbo Push-Up
• Side Plank Kutenderera
• In and Out Sumo Inosvetuka
• Pamberi / Lateral Push-Ups
• Ongororo ye

Unogona kuita chero chinhu kwemaminitsi mashanu, handiti? Zvakanaka, uku kwakanyanya-kwakanyanya Tabata-dhizaini yekudzidzira kubva kunzanga enhau-inozivikanwa murairidzi Kaisa Keranen (@KaisaFit) ichaedza zvakanyanya simba rako.

Iko kurovedza kunokushusha iwe kuti uite mamwe mafambiro akaomarara-kusanganisira kusundira-kumusoro uye mapango akasiyana awakange usati wamboona-kwemasekondi makumi maviri, zvichikwanisika mukudzokorora kwakawanda sezvinobvira (AMRAP). Iwe unosvika pakuzorora kwemasekondi gumi, wobva waenderera mberi kune iro rinotevera kufamba. (ICYMI, iyi ndiyo fomula yakakosha yekubatira Tabata.) Dzokorora dunhu kaviri kana kana kuitira kukurumidza, kuomesesa kurovedza iwe unowana iri divi rebarbhera.

Gadzirira maminitsi mashanu akanyanya ehupenyu hwako. Wapedza nesimba rakasara? Zviite zvakare.

Lunges kune Imwe-Gumbo Push-Up

A. Tanga munzvimbo ye lunge pagumbo rekurudyi, mabvi akakotama pa 90 degrees, maoko akatambanudzwa nenzeve.

B. Isa maoko pasi. Kanda gumbo rerudyi kumashure uye urisimudze, uchidzikira mukusundira-kumusoro.

C. Dzokera kutanga uye dzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Dzokorora kune rimwe divi.

Side Plank Kutenderera

A. Tanga mune yepamberi parutivi puranga kuruboshwe, gumbo reruboshwe uye ruoko rwakasimudzwa rakatarisa kudenga.

B. Twist torso yakanangana nepasi, uchideredza gumbo reruboshwe uye uchimwaya ruoko rweruboshwe pasi pemuviri.

C. Dzokera kutanga uye dzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Dzokorora kune rimwe divi.

In and Out Sumo Inosvetuka

A. Tanga mune yakaderera squat, tsoka dzakafara kupfuura hip-width kure.

B. Tyaira nepakati pezvitsitsinho kusvetuka tsoka pamwechete, wakamira wakareba.

C. Svetuka tsoka shure uye dzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Dzokorora kune rimwe divi.

Pamberi / Lateral Push-Ups

A. Tanga kumusoro kwechinzvimbo chekusimudzira.

B. Tungamira kurudyi ruoko kumberi uye udzike mune yekusundira-kumusoro. Dzorera ruoko rworudyi kuti utange, wozoenda kudivi; dzika mupush-up.

C. Dzokera kutanga uye dzokorora. Ita mamwe ese seti kune rimwe divi.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi. Dzokorora kune rimwe divi.

Ongororo ye