I-Full-Body Tabata Workout Ongayenza Egumbini Lakho Lokuhlala

-Delile

• Side Plank Dip & Finyelela
• Lunge uye Phambili Hop
• Plank nge Knee Drive & Kick Out
• UCretsey Lunge uye ku-Lateral & Front Kick
• Buyekeza kwe-

Ucabanga ukuthi udinga i-rack of dumbbells, imishini ye-cardio, ne-gymnasium ukuze uthole ukujima okuhle? Cabanga futhi. Lokhu kuzivocavoca ekhaya kweTabata okuvela kumqeqeshi wobuhlakani uKaisa Keranen (aka @kaisafit, ungqondongqondo wenselelo yethu yezinsuku ezingama-30 yeTabata) akudingi mishini ngaphandle komzimba wakho-kodwa lokho akusho ukuthi ngeke kuyithose imisipha yakho.

Uma ungakaze wenze i-Tabata ngaphambilini, nali iphuzu: hamba ngokusemandleni akho imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Lesi akusona isikhathi sokunyathela kancane; kufanele uzizwe ngokushesha. Uma kushiwo lokho, zinike ukufudumeza okufushane (okunye ukuhamba, ukuqina komzimba, ukuzelula okunamandla, noma le ndlela esheshayo) ukuze uhambe ngaphambi kokuthi ubhekane nalezi zinselele ezinzima.

Isebenza kanjani: imizuzwana engu-20, yenza ama-reps amaningi ngangokunokwenzeka (AMRAP) omnyakazo wokuqala. Phumula amasekhondi ayi-10, bese udlulela kokulandelayo. Phinda isifunda izikhathi ezi-2 ukuya kwezi-4.

Side Plank Dip & Finyelela

A. Qala ngohlangothi lwangakwesokudla, ulinganise entendeni yesokudla kanye nohlangothi lwenyawo langakwesokudla, ingalo yangakwesobunxele yelulwe yaya ophahleni.

B. Yehlisa inqulu yangakwesokudla ukuze uthephe phansi, bese uphakamisa izinkalo emuva phezulu epulanini eliseceleni, ushanela ingalo yangakwesokunxele ngaphezulu, bicep eduze kwendlebe.

Yenza i-AMRAP imizuzwana engama-20, uphumule imizuzwana engu-10. Yenza yonke eminye imijikelezo kolunye uhlangothi.

Lunge uye Phambili Hop

A. Iya emuva emuva ngomlenze wangakwesokudla ungene kumgogodla obuyela emuva.

B. Sula izinyawo zombili ukuze ushintshe imilenze emoyeni bese ugxumela phambili kancane, wehlela kancane emlenzeni wesokudla, umlenze wesobunxele ukhahlela phezulu ubheke ku-glute.

C. Gxumela ngokushesha unyawo lwesokudla emuva bese wehlela elungeni elihlehlayo ohlangothini olufanayo.

Yenza i-AMRAP imizuzwana engama-20, uphumule imizuzwana engu-10. Yenza yonke eminye imijikelezo kolunye uhlangothi.

Plank nge Knee Drive & Kick Out

A. Qala endaweni ephakeme yepulangwe.

B. Shayela idolo elingakwesokudla uye ngasendololwaneni yesokunxele, uzungezisa izinqulu kwesokunxele.

C. Qondanisa umlenze wangakwesokudla bese uwukhiphela ngakwesokudla, kube sengathi uzama ukuthinta ihlombe langakwesokudla.

Yenza i-AMRAP imizuzwana engama-20, uphumule imizuzwana engu-10. Yenza yonke eminye imijikelezo kolunye uhlangothi.

UCretsey Lunge uye ku-Lateral & Front Kick

A. Buyela emuva futhi uye kwesokunxele ngonyawo lwesokudla, wehlela ku-curtsey lunge, izandla ezinqulwini.

B. Cindezela onyaweni lwesokunxele bese ume, ushwiba umlenze wesokudla uqonde eceleni, bese uye phambili, bese uya ohlangothini futhi.

C. Yehlisa emuva ungene kumakhethini e-curtsey ukuze uqale kabusha. Gcina ukunyakaza kuhamba kancane futhi kulawulwa.

Yenza i-AMRAP imizuzwana engu-20, uphumule imizuzwana engu-10. Yenza yonke eminye imijikelezo kolunye uhlangothi.

Buyekeza kwe-