Ukuzivocavoca kweDynamic kokushisa okuphelele komzimba emzimbeni ngemizuzu emi-4 nje

-Delile

• Isigamu seBurpee siye ku-Push-Up Ebanzi
• I-Lunge Switch nge-Hip Circle Open
• I-Lateral High Knee Shuffle
• Ipulangwe Eliseceleni elinesandla ukuya kuToe Tap
• Buyekeza kwe-

Ngezinye izinsuku, unesikhathi sokunikezela ukuzivocavoca okuthatha ihora lonke ekubunjweni komzimba owodwa. Ezinye izinsuku, unemizuzu emihlanu kuphela yokujuluka, futhi udinga umzimba wakho wonke ukuze uvuthe njengesihogo. Lo mkhuba ovela kumqeqeshi u-Kaisa Keranen (@kaisafit) ungomunye wabo labo ukujima.

Uma ujwayelene neTabata, uyazi i-drill: Ingabe ukuhambisa ngakunye imizuzwana engama-20 kanzima futhi ngokushesha ngangokunokwenzeka, bese uphumula imizuzwana eyi-10. Yenza imizuliswano emibili kuya kwemine futhi umzimba wakho uzoba wothosi ngokusemthethweni. (PS Akukho nokukodwa kwalokhu kuhamba okufanele kube lula-yingakho ungaqedela konke ukuzivocavoca ngemizuzu emi-4 isicaba.)

Ubanjwe kulokho kusha okusheshayo nokunolaka? Okulandelayo: Inselelo yethu ye-Tabata Challenge yezinsuku ezingama-30, yakhiwe (ngubani omunye?) UKaisa uqobo.

Isigamu seBurpee siye ku-Push-Up Ebanzi

A. Qala endaweni ephakeme yepulangwe izinyawo zihlukene ngobubanzi be-hip.

B. Jump izinyawo phezulu ezandleni, bese ngokushesha weqa ubuyele endaweni yokuqala.

C. Hlanganisa izandla zombili ngamasentimitha ambalwa ububanzi, bese wehla ngokushesha ungene ku-push-up.

D. Cindezela isifuba kude naphansi, futhi uphinde ugxumele izandla endaweni yokuqala.

Yenza ama-reps amaningi ngangokunokwenzeka (AMRAP) imizuzwana engu-20; phumula imizuzwana engu-10.

I-Lunge Switch nge-Hip Circle Open

A. Ukuba ku-high lunge, umlenze wesokudla uye phambili futhi ugobe ngamadigri angama-90, umlenze wesobunxele welulelwe emuva ngokugoba okuthambile.

B. Eqa bese ushintshela emlenzeni wesokunxele. Gxuma ngokushesha bese ubuyela emuva elungeni lomlenze wesokudla.

C. Shift isisindo emlenzeni wesokudla ukuma. Shaya umlenze wesobunxele phambili, uphumele eceleni, nasemuva, wehlise ungene emgodini futhi ukuze uphinde.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza yonke eminye imijikelezo ngakolunye uhlangothi.

I-Lateral High Knee Shuffle

A. Qala ukuma ngezinyawo ndawonye.

B. Ukuqala ngomlenze wesobunxele, amanye amadolo okushayela aze afike esifubeni, ushaya ingalo ebhekene nomlenze ophambene, futhi ushubele kwesokudla ngezinyathelo ezi-5.

C. Misa isikhashana isigamu sesibili emlenzeni wangakwesokudla, umlenze wesobunxele usamile endaweni ephezulu yamadolo, bese uphinda ukugoqa uye kolunye uhlangothi ngezinyathelo ezi-5.

UD. Misa okwesikhashana emlenzeni wesobunxele umzuzwana owodwa ngaphambi kokushintshela ngakwesokudla futhi. Qhubeka nokushova emuva naphambili.

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

Ipulangwe Eliseceleni elinesandla ukuya kuToe Tap

A. Qala ngepulangwe eliseceleni, ulinganise endololwaneni yangakwesokudla nohlangothi lwenyawo langakwesokudla, izingalo zeminwe nezinzwane ezikhomba phambili.

B. Nweba ingalo yesokunxele ngaphezulu, i-bicep ngendlebe, welule ubude ukusuka eminweni kuye ezinzwaneni.

C. Hlanganisa i-abs ukuphakamisa umlenze wesobunxele oqondile nengalo yesobunxele eqondile ukuze uthinte izandla ezinzwaneni ngqo ngaphezulu kwenkinobho yesisu. Masinyane finyelela engalweni nasemlenzeni ubude futhi.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza yonke eminye imijikelezo kolunye uhlangothi.

Buyekeza kwe-