Ukusebenza kwe-4-Minute Tabata ukukhulisa amandla akho nobuchule

-Delile

• I-single-Leg Hop eya kuQhawe III
• Phusha-Up Bamba nge In / Out Izinyawo Jump
• Jump Broad nge Emuva Ice Skaters
• Izungezisa iplanethi kuzwane Thepha
• Buyekeza kwe-

Uma iphupho lakho ukwenza ukuqhuma kwebhokisi nama-burpees kubukeke kulula ngobuhlanya noma ukuhamba ngokugcwele i-American Ninja Warrior emjahweni wakho olandelayo wesithiyo, kufanele ube namandla athile emisipheni yakho nasekuqapheleni komzimba ebuchosheni bakho. Yilapho lokhu kusebenza khona kweTabata okuvela kumqeqeshi uKaisa Keranen (@KaisaFit, kusuka ku-30-Day Tabata Challenge yethu) kungena khona. Isinyathelo sokuqala sizosebenza ibhalansi yakho nokuqhuma komlenze owodwa. Owesibili uzohlola amandla akho ayisisekelo futhi akuphoqe ukuba usheshe ezinzwaneni zakho. Owesithathu uzohlakulela amandla akho nokushesha, kanti owesine uzolungisa kahle amandla akho nokuxhumana kwakho. Sekukonke, ukujima okuhle kakhulu okuzokwenza ukuthi uqunge iqupha (futhi uzizwe njengomsubathi) emizuzwini emi-4 ephansi. (Kusasa, zama lokhu, okunzima kakhulu.)

Isebenza Kanjani: Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) yokuhamba ngakunye imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isifunda izikhathi ezi-2 ukuya kwezi-4.

I-single-Leg Hop eya kuQhawe III

A. Yima ngomlenze wesokunxele.

B. Hola ezinqulwini ukuze uncike phambili, umlenze uhambisane nomhlabathi. Yelula izingalo phambili, izintende zibheke phakathi, bese umlenze wangakwesokudla ukhahlela ngemuva kwakho, ngokufana nomhlabathi (iqhawe III).

C. Phakamisa isifuba bese ujika umlenze wangakwesokudla phansi nangaphambili. Donsela umlenze wesokudla edolweni eliphakeme ngenkathi ugxuma emlenzeni wesobunxele, bese udonsa izingalo uzinyakazise ngengalo yesobunxele phambili nengalo yesokudla emuva.

D. Misa umlenze wangakwesobunxele, bese welulela ngokushesha ku-warrior III ukuqala umugqa olandelayo.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza zonke ezinye isethi ngakolunye uhlangothi.

Phusha-Up Bamba nge In / Out Izinyawo Jump

A. Qala endaweni ephezulu yamapulangwe, izinyawo zihlukane ububanzi nobubanzi emahlombe ngaphezu kwezihlakala.

B. Yehlisa ekucindezelweni, isifuba sizulazula nje phansi. Ubambe lesi sikhundla, gxuma ubheke phezulu izinyawo, bese ubuyela ndawonye.

C. Cindezela isifuba kude naphansi ukuze ubuyele ekuqaleni.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10.

Jump Broad nge Emuva Ice Skaters

A. Yima ngezinyawo ububanzi be-hip-wide.

B. Phindisela izingalo emuva, uguqe ngamadolo, bese ugxumela phambili ngokuqhuma ngangokunokwenzeka. Izwe elinamadolo athambile.

C. Jikela kancane emuva nasesandleni sokudla, ufike emlenzeni wangakwesokudla kuphela. Bese ugxumela emuva futhi ngakwesobunxele, ufika emlenzeni wesobunxele kuphela.

D. Phinda kuze kube emuva ekuqaleni, gxuma izinyawo ndawonye ukuze uqale impinda elandelayo.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10.

Izungezisa iplanethi kuzwane Thepha

A. Qala endaweni ephezulu yamapulangwe. Nweba ingalo yangakwesokudla phambili, ama-biceps eduze kwendlebe.

B. Phakamisa umlenze wesokudla futhi unwebe ohlangothini, uzungezisa inqulu iye kwesokudla bese uthepha uzwane ngesandla sokudla.

B. Buyela ekuqaleni bese uphinda.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza zonke ezinye isethi ngakolunye uhlangothi.

Buyekeza kwe-