Iyo Yekupedzisira 4-Maminiti Workout yeKuveza Yakasimba Core

Zvemukati

• Tuck Jump Burpee & Jog
• Kutenderera Kunopesana neRuoko/Toe Tap
• Lunge Chinja & Knee kune Elbow
• Side Plank & Toe Tap
• Ongororo ye

Kana zvasvika kune yako yepamoyo maitiro, icho chekupedzisira chinhu chaunoda ndechekudzokorora, kufinha mafambiro asinganyatso kushanda. (Hi, crunches.) Kana uchitsvaga maekisesaizi ekugadzirisa chiuno anotoita basa rawo, edza aya mafambiro ane simba asingangotarisi abs yako, asi kupisa muviri wako wese (ex: ese aya epic plank musiyano).

Nzira yakanakisa yekuvaburitsa kunze, chokwadika, iri mune yekukurumidza 4-miniti Tabata Workout iyo inovimbiswa kuti iwe utange kudikitira nekukurumidza kupfuura nakare kose. Zvitore kubva kumurairidzi Kaisa Keranen, uyo akauya ne30-Day Tabata Challenge yedu.

Iyo Inoshanda Sei: Ita mareps akawanda sezvinobvira (AMRAP) ega ega kufamba kwemasekonzi makumi maviri, wozozorora kwemasekonzi gumi. Dzokorora iro redunhu 2 kusvika ku4 nguva kune yakakomba dumbu kupisa.

Tuck Jump Burpee & Jog

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa kuseri kwemata.

B. Hinji pazviuno kuti ukotamire mberi nekubata maoko kumagunwe, wobva wawira kumberi munzvimbo yepamusoro-puranga, uchimhara zvinyoro-nyoro sezvinobvira nemagokora akakotama kuti uwane kubata, uye uchidonhedzera mukusundidzira-kumusoro.

C. Dzvinyirira kumusoro kupuranga, wobva wasvetuka tsoka kuenda kumawoko wobva waputika mumhepo, uchimhanyisa mabvi kusvika pachipfuva.

D. Pasi, ipapo nekukasira uchidzokera kumashure nemabvi akakwirira kunzvimbo yekutanga.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Kutenderera Kunopesana neRuoko/Toe Tap

A. Kutanga pakakwirira puranga chinzvimbo nemabvi akakotama zvishoma.

B. Simudza ruoko rweruboshwe uye rutsoka rwerudyi uye tenderedza muviri kuruboshwe, uchirova ruoko nerutsoka pamwechete.

C. Dzokera kutanga, wobva wadzokorora kune rimwe divi, uchirova ruoko rwerudyi uye chikafu chekuruboshwe.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Lunge Chinja & Knee kune Elbow

A. Nhanho yeruboshwe gumbo dzokera kumashure, maoko kuseri kwemusoro, magokora achinongedza.

B. Kurumidza chinja makumbo, uchimhara mune lunge negumbo reruboshwe kumberi. Dzvanya negumbo rekuruboshwe kuti umire uye kutyaira ibvi rekurudyi kumusoro kugokora rekuruboshwe.

C. Dzokera kumashure negumbo rerudyi mune yakasarudzika lunge uye dzokorora kune rakatarisana.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Side Plank & Toe Tap

A. Tanga mune imwe nzvimbo yeplank chinzvimbo pane kugokora rerudyi.

B. Simudza kurudyi gumbo reruboshwe uye rova ​​kumberi, uchirova ruoko rweruboshwe wakanangana pamberi petirosi.

C. Dzosera gumbo panzvimbo yekutanga, wobva watsveta gumbo rekuruboshwe kumusoro uye simudza ruoko rweruboshwe kuti ubatanidze pamwe chete pamusoro pemuviri. Dzokorora.

Ita AMRAP kwemasekondi makumi maviri; zororo kwemasekondi gumi.

Ongororo ye