I-4-Minute Workout Tabata Eshisa Amakholori Futhi Yakha Amandla

-Delile

• Amaqaqa ama-2 kuya ku-1 Lateral
• Ibhomu Lokuntywila Ngomlenze Owodwa
• Lunge Shintshela ku-Hurdle Kick
• I-Hamstring Stretch Plyo Push-Up
• Buyekeza kwe-

Uhlale ekhaya ungenaso isikhathi sokujima? Hlanganisa izaba-lokhu kuqeqeshwa kweTabata okuvela kumqeqeshi uKaisa Keranen (@KaisaFit) kuthatha imizuzu emine kuphela futhi kudinga imishini engu-zero, ukuze ukwazi ukukwenza noma kuphi, nganoma yisiphi isikhathi. I-Tabata isebenza ngokukubekela inselelo yokuthi uhambe kanzima ngangokunokwenzeka isikhathi esifushane-imizuzwana engama-20-bese ikunikeza ukuphumula okusheshayo. Hlanganisa leyo fomula yesikhathi ne-cardio / amandla ahambayo aqoqa umzimba wakho wonke (nengqondo), futhi unayo iresiphi yokuzivocavoca okuphelele futhi okufutheka okuphelele. (Ngothando? Zama inselelo yethu yezinsuku ezingama-30 yeTabata.)

Isebenza kanjani: Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isifunda izikhathi ezi-2 ukuya kwezi-4 zokuzivocavoca okuzokwenza inhliziyo yakho igijime nemisipha yakho inyakaze.

Uzodinga: Umata wokujima uma usendaweni eqinile.

Amaqaqa ama-2 kuya ku-1 Lateral

A. Yima emaphethelweni omata, izinyawo zihlukane ububanzi nobubanzi futhi zihambisane nomphetho womata.

B. Shwiba izingalo bese ugxumela emaceleni emethini, ufike onyaweni lwangaphambili kuphela, bese ungena kulolo hlangothi futhi ukuze uhlale ngezinyawo zombili.

C. Shintsha ukuqondisa, usuke ezinyaweni ezimbili uye enyaweni langaphambili uye ezinyaweni ezimbili futhi. Qhubeka nokugxuma emuva naphambili.

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

Ibhomu Lokuntywila Ngomlenze Owodwa

A. Qala enjeni ebheke phansi. Ntanta umlenze wangakwesokudla ungene enjeni enemilenze emithathu, wakhe umugqa oqondile kusuka ekhanda kuye ozwaneni.

B. Gobisa izindololwane ukugoqa umzimba phansi nangaphambili, ukuskima ubuso, bese isifuba, bese inkinobho yesisu phezu komhlaba. Cindezela kuze kube yinja ebheke phezulu, sonke ngenkathi ubambe umlenze wangakwesokudla phansi.

C. Shift ubuyele enjeni ebheke phansi ephakanyiswe umlenze wangakwesokudla.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Shintsha izinhlangothi umzuliswano ngamunye.

Lunge Shintshela ku-Hurdle Kick

A. Qala ngephaphu umlenze wesobunxele uye phambili.

B. Zungezisa umlenze wesokudla phambili nawuzungeza ukuze wehlise emuva ungene ephangeni kwesokunxele.

C. Bese weqa bese ushintshela elungeni elingakwesokudla, bese weqa bese ubuyela emuva kwesokunxele.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Shintsha izinhlangothi umzuliswano ngamunye.

I-Hamstring Stretch Plyo Push-Up

A. Yima ngezinyawo ububanzi be-hip-hinge bese ubeka okhalweni okhalweni ukubeka izintende phansi emhlabathini phambi kwezinyawo.

B. Yehla uye phambili, ufike kancane phansi endaweni yokuphokophela phezulu. Cindezela izandla bese uphakamisa okhalweni ukuze ugxumele izandla emuva, maphakathi nezinyawo.

C. Sula izandla ukuze ubuyele ukuze uqale.

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

Buyekeza kwe-