Iyo Yakazara-Muviri Tabata Circuit Workout yeKutumira Muviri Wako Mukudarika

Zvemukati

• Dziisa
• Simba Dunhu
• Tabata Round 1
• Tabata Round 2
• Ongororo ye

Kana iwe usati wawana kuravira kweiyo yekurovedza mashiripiti iyo Kaisa Keranen (@kaisafit), iwe uri mune yekurapa chaiko. Kaisa akadzidzisa kirasi pa Chimiro Muviri wechitoro Chiitiko muLos Angeles munaChikumi-izvo zvatakatenderera tichirarama pa Chimiro Facebook peji. Pano, iwe unogona kujoinina kune iyo yese yekurovedza muviri, uye zvinoita sekunge uripo ipapo mune iro rinopisa California zuva.

ICYMI, unogona kubata Kaisa's 4-mintue Tabata Workout kwese kwese saiti yedu (ingoedza izvi zvakapenga push-up / plyo combo kana yedu yemazuva makumi matatu Tabata dambudziko) -kusanganisira zvimwe zvakasarudzika zvekugadzira zvine zvisingatarisirwi zvemumba zvinhu, kunge iri chimbuzi pepa Tabata Workout kana ino on-the-go sutukesi Workout.

Dziisa

Belly Kufema

A. Rara wakatarisana pasi pasi munzvimbo yakasununguka.

B. Inhale, ichivhuvhuta mudumbu kumusoro sebhaluni. Wobva waburitsa mweya, uchidhonza bhatani remudumbu kuenda pasi.

C. Dzokorora kwe5 kufema.

Bridge

A. Rara wakatarisa pasi netsoka dzakasimwa uye mabvi akatarira kumusoro.

B. Dhinda mahudyu mudenga kuti ugadzire yakatwasuka kubva pamabvi kusvika pamafudzi. Kuti zvive zvakaoma, simudza gumbo rimwe mumhepo.

C. Bata kwemasekonzi gumi, wobva wadzikisa uye simudza chiuno ka5. Chinja mativi; dzokorora.

Tabletop Plank kuenda kuDog

A. Tanga mune tafura yetafura nemapendekete pamusoro pechiuno uye chiuno pamusoro pemabvi. Simudza mabvi uye ubatanidze musimboti kusimudzira mabvi pasi.

B. Shift chiuno kumashure uye twasanudza makumbo kuti upinde pasi imbwa, muviri unogadzira wakakomberedza chimiro "V" chimiro.

C. Bendisa mabvi uye udonhedze chiuno kuti udzokere patafura yetafura. Ita 5 reps.

Mid-Kudzoka Kutenderera

A. Pfugama pasi, glutes achizorora pazvitsitsinho. Isa ruoko rweruboshwe pasi pamberi pebvi rekuruboshwe, uye ruoko rwerudyi kuseri kwemusoro, gokora richinongedza.

B. Tenderedza torso kuti ubate gokora rerudyi kugokora reruboshwe, wobva watenderedza chifuva chakavhurika kurudyi, uchisvika kugokora rerudyi wakananga padenga.

C. Ita 5 reps. Shandura mativi, dzokorora.

WGW

A. Tanga munzvimbo yakakwirira yepuranga. Famba rutsoka rworudyi kuenda kunze kweruoko rwerudyi.

B. Pazasi kuruboshwe ibvi pasi, wobva wachinja mahudyu kumashure, uchisimudza gumbo rerudyi uye uchichinja huremu kurudyi chitsitsinho.

C. Shift kumberi, nekudzoka, zvinyoro nyoro mukutambanudza. Ita 10 reps. Chinja mativi dzokorora.

Squat ine Reach

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Shift chiuno kumashure uye pfugama mabvi kuti udzike mu squat, wobva wadzvanya pakati petsoka kuti udzokere pakumira. Dzokorora kwemasekondi makumi matatu.

C. Pazasi pe squat, tambanudza ruoko rwerudyi kuruboshwe rutsoka, uye mira uye usvike maoko pamusoro.

D. Pane inotevera squat, svika kuruboshwe kutsoka yekurudyi, wozomira uye usvike maoko pamusoro. Ramba uchichinjanisa kwemasekondi makumi matatu.

Yekupedzisira Reach

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye maoko muchiuno, mabvi akakotama zvishoma, uye musimboti wakabatanidzwa.

B. Svitsa ruoko rwerudyi kumusoro uye kuruboshwe, uchichinjisa torso gare gare kuruboshwe.

C. Dzokera pakati, wozodzokorora neruoko rweruboshwe. Ita zvishanu reps padivi.

Lateral Lunge ine Reach

A. Mira nemakumbo pamwechete uye maoko nemativi.

B. Tora nhanho hombe yekuenda kurudyi, uchikotama ibvi rekurudyi uye uchitumira chiuno kumashure mu lateral lunge, uchisvika kuruoko rweruboshwe kune zvigunwe zvekurudyi.

C. Dhinda kubva kurutsoka rworudyi kuti udzokere kunzvimbo yekutanga, uye dzokorora kune rakatarisana. Ramba uchichinjanisa kwemasekondi makumi matatu.

Reverse Lunge ne Kusvikira

A. Mira nemakumbo pamwechete uye maoko nemativi.

B. Tora danho rakakura uchidzokera kumashure negumbo rerudyi, uchidzikira mukati megomba kusvika kumberi chidya chakanangana nepasi, uchisvika kuruboshwe kurudyi zvigunwe.

C. Dzvanya mutsoka yekurudyi kuti udzokere kunzvimbo yekutanga, uye dzokorora kune iro divi rakatarisana. Ramba uchichinjanisa kwemasekondi makumi matatu.

Kwete-Maoko Kusundira-Kumusoro

A. Tanga munzvimbo yepamusoro-puranga netsoka hip-width zvakaparadzana. (Kugadzirisa, donhedza mabvi pasi kuti utange.)

B. Bend gokora kumashure pa45-degree angles kudzikisa chipfuva pasi. Simudza zvanza kubva pasi, uchitambanudza maoko mberi.

C. Isa mapendekete akati sandara pasi pasi pemapfudzi uye wobva wadzvanya chipfuva kure nepasi kuti udzokere kunzvimbo yekutanga. Dzokorora kwemasekondi makumi matatu.

Squat Jump

A. Mira netsoka dzakaparadzana muchiuno-paupamhi.

B. Gara chiuno kumashure uye upfugame mabvi kuti udzike muhafu squat, wosvetuka, uchisimudzira maoko pamusoro.

C. Land zvinyoro nyoro, nekukasira uchidzikira mune inotevera squat. Bata chinzvimbo ichi kwemasekonzi mashanu, wobva wasvetuka kuti utange rep inotevera. Dzokorora kwemasekondi makumi matatu.

Zorora kweminiti imwe.

Simba Dunhu

Reverse Lunge neHurdle Kick

A. Mira nemakumbo pamwechete. Dzokera kumashure nerutsoka rwerudyi mugumbo reruboshwe.

B. Denderedzwa gumbo rerudyi kumberi uye kutenderedza kudzikisa kumashure muchikamu cheruboshwe. Dzokorora 45 seconds. Chinja mativi; dzokorora.

Push-Up

A. Tanga munzvimbo yepamusoro-puranga nemakumbo muhupamhi-upamhi hwakaparadzaniswa. (Kugadzirisa, donhedza mabvi pasi kuti utange.)

B. Benda magokora kumashure pa45-degree angles kudzikisa chipfuva kusvika kugokora-level. Bata kwechipiri chechipiri, wobva wadzvanya chipfuva kure nepasi kuti udzokere kunzvimbo yekutanga. Dzokorora 45 seconds.

Sumo Squat Punch Combo

A. Mira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvakanongedzwa.

B. Squat, uchidzika kusvika zvidya zvakaenzana pasi, wobva wamira uye pivot kuruboshwe, uchirova chibhakera chekurudyi pasi uye kumusoro, sekunge uchirova pasi pebhegi rinorema (uppercut).

C. Squat, wobva wamira wotsveta kurudyi, uchirovera ruoko rweruboshwe muviri wese nekureba kwebendekete (muchinjikwa). Dzokorora 45 seconds.

Side Plank Toe Taps

A. Tanga mune imwe nzvimbo yeplank chinzvimbo kugokora rekuruboshwe nehudyu dzakasimudzwa.

B. Tinya zvigunwe zvekurudyi pamberi petsoka yekuruboshwe, wozotevera kuseri kwetsoka yekuruboshwe, usingabate kurudyi kuruboshwe kuruboshwe gumbo. Dzokorora kwemasekondi makumi matatu. Shandura mativi, dzokorora.

Ita simba redunhu 2 nguva.

Tabata Round 1

Giant Makomo Anokwira Kuenzanisa

A. Tanga munzvimbo yakakwirira yepuranga. Tsika rutsoka rwerudyi kunze kweruoko rwerudyi.

B. Svetuka uye chinja tsoka, rutsoka rworudyi panzvimbo yepuranga uye rutsoka rworuboshwe kunze kweruoko rworuboshwe. Chinja ka2 dzimwe nguva.

C. Dzvanya mutsoka yekurudyi uye mira pagumbo rekurudyi, uchityaira ibvi rekuruboshwe kumusoro pamberi pehudyu yekuruboshwe kuti uenzanise.

D. Isa zvanza pasi kuruboshwe kwerutsoka rworudyi uye tumira rutsoka rworuboshwe kudzoka munzvimbo yepuranga. Dzokorora, kusvetuka uye kushandura 3 nguva, uye kuenzanisa kune rumwe rutivi. Dzokorora 20 seconds; zororo kwemasekondi gumi.

Lateral Yakasungwa kune Yakakwirira Knee Shuffle

A. Mira nemakumbo pamwechete. Svetukira kure kuruboshwe, kumhara netsoka yekuruboshwe, ipapo kurudyi tsoka.

B. Shuffle uchidzokera kurudyi, uchifambisa mabvi akananga kuchipfuva. Dzokorora kwemasekondi makumi maviri; zororo kwemasekondi gumi. Ita mamwe maround ese achisvetuka kwakatarisana.

Ita izvi Tabata kutenderera ka4. Zorora kwemaminetsi maviri.

Tabata Round 2

Yakakwira Knee Jog uye Jump

A. Mamwe mabvi ekufambisa anokwira kusvika pachipfuva. Dzokorora kwemasekonzi mashanu.

B. Squat uye svetuka, uchisvika maoko pamusoro. Land zvinyoro nyoro, wobva wadzokera kumabvi akakwirira. Dzokorora kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Half Burpee

A. Tanga munzvimbo yakakwirira yepuranga.

B. Hop tsoka kumberi kune kunze kwemaoko. Kunyura mune yakaderera squat, kusimudza maoko pamusoro, biceps nenzeve.

C. Isa maoko pauriri pakati petsoka uye hop tsoka kudzokera kunzvimbo yakakwirira yepuranga. Dzokorora kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Squat kune Oblique Crunch

A. Mira netsoka dzakafara kupfuura hudyu-hupamhi dzakaparadzana, maoko kumashure kwemagokora anongedzera.

B. Gara chiuno kumashure uye pfugama mabvi kuti udzike mu squat.

C. Mira, uchityaira ibvi rorudyi kumusoro kuchipfuva uye unotenderera torso kuti ubate gokora reruboshwe kurudyi ibvi. Dzokorora, kuchinjanisa mativi, kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Spider Plank

A. Tanga munzvimbo yakakwirira yepuranga.

B. Dhirowa ibvi chairo kumusoro kuti ubate kugokora rerudyi, uchisimudza tsoka kubva pasi. Bata kwemasekonzi matatu, wozodzokera kukwiriro uye udzokere kune rimwe divi. Dzokorora kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ita izvi Tabata kutenderera ka2. Zorora kwemaminetsi maviri, wozotevera maitiro aKaisa aanotonhodza achitambanudza, kana kuedza izvi post-Workout inotambanudzwa.

Ongororo ye