Ukujima kwe-Tabata Ekhaya Esebenzisa Umcamelo Wakho Ukujuluka, Hhayi Ukusnuza

-Delile

• I-Overhead Lunge Shintshela Edolweni Eliphezulu
• Ukubamba Isikebhe Ngomcamelo Umfanekiso 8
• I-Cross-Cross Squat Yeqa nge-Oblique Crunch
• Umcamelo Phonsa V-up
• Buyekeza kwe-

Noma ngabe iziphi izaba zakho "Angizange ngizilolonge namuhla ngoba ...", Umqeqeshi we-Badass u-Kaisa Keranen (a.k.a. @kasiafit, kanye nohlakaniphi ngemuva kwenselelo yethu yezinsuku ezingama-30 ye-tabata) uqale waqhumisa i-inthanethi ngokujima kwakhe kwephepha lasendlini yangasese okuklamayo (yebo, ufunda lokho kwesokudla). Manje, usebuyile nenye into yasendlini obungasoze wayilindela ukuthi izokunika ukujima kwakho amandla: umcamelo.

Shintsha ukusnuza kwakho kwaphakathi nosuku nge-sweat sesh-umzuzu owodwa owodwa, kulokho-futhi uqinisekile ukuthi uzizwa unamandla amakhulu futhi ukulungele ukuthatha umhlaba kunokuba unamandla we-napped isikhathi esilinganayo. Imfihlo isekuqeqesheni i-tabata-indlela yokuzivocavoca yesikhawu esebenza kahle njengoba isebenza ngempumelelo.

Isebenza kanjani: Yenza umnyakazo ngamunye ngokuphindaphinda okuningi ngangokunokwenzeka (AMRAP) imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isifunda izikhathi ezimbili ngokuzivocavoca amaminithi amane, noma ngaphezulu ngokushisa ibhonasi.

I-Overhead Lunge Shintshela Edolweni Eliphezulu

A. Qala ukuma izinyawo zihlangene ubambe umcamelo phezulu.

B. Buyela emuva ngonyawo lwesokudla ungene ephahleni elijulile. Jump futhi ushintshe, ufike emgodini womlenze wesobunxele.

C. Yima ngonyawo lwesokudla, ushayela idolo langakwesokunxele lize lifike edolweni eliphakeme. Ngokushesha buyela emuva elungeni lomlenze wesobunxele ukuze uqale i-rep elandelayo ngakolunye uhlangothi.

Qhubeka ushintshana imizuzwana engu-20. Phumula imizuzwana engu-10.

Ukubamba Isikebhe Ngomcamelo Umfanekiso 8

A. Qala endaweni yesikebhe ubambe umcamelo, ulinganise emathanjeni omsila ngemilenze eqondile nesifuba siphakanyiswe kuma-engeli angama-45-degree.

B. Dweba idolo langakwesokudla bese udlulisa umcamelo ngaphansi komlenze wangakwesokudla.

C. Shintsha imilenze khona manjalo, welule umlenze wangakwesokudla uqonde bese udweba idolo langakwesokunxele ukudlulisa umcamelo ngaphansi komlenze wangakwesokunxele.

Qhubeka ushintshana imizuzwana engama-20. Phumula imizuzwana engu-10.

I-Cross-Cross Squat Yeqa nge-Oblique Crunch

A. Qala ukuma izinyawo zibanzi kancanyana kune-hip-wide apart, ubambe umqamelo ngaphezulu.

B. Ngehlela ku-squat bese ugxuma, weqa unyawo olulodwa ngaphambi kolunye. Masinyane gxuma ukugxuma izinyawo ukubuyela emuva bese wehlela esikhungweni futhi.

C. Yima udwebe idolo langakwesobunxele liye ezimbanjeni, wehlise umqamelo ngokwehlukana ngaphandle kwedolo lesobunxele.

D. Buyela ukuze uqale, bese uphinda ngakolunye uhlangothi.

Qhubeka ushintshana imizuzwana engu-20. Phumula imizuzwana engu-10.

Umcamelo Phonsa V-up

A. Qala endaweni yokubamba engenalutho phansi, ulele ubheke phezulu ngezinyawo nangamahlombe uzulazula phansi. Bamba umcamelo esifubeni.

B. Gcoba, usondeza amadolo phakathi nesifuba phezulu, uphonsa umcamelo phezulu ngqo.

C. Thatha umcamelo bese wehlisa ngokushesha emuva ukuqala, welula imilenze.

Phinda imizuzwana engama-20. Phumula imizuzwana engu-10.

Buyekeza kwe-