Lokhu Genius Tabata Toilet Paper Workout Kuzokwenza U-LOL

-Delile

• I-180 Squat Jumps
• Isitaki Sezempi Plank TP
• I-Single-Leg-Earth-the-World Tap Yaphansi
• I-TP Tower Single-Leg Lifts
• I-TP Plyo Push-Ups
• Izithiyo ze-TP zamuva
• I-Side Plank Toe TP Tap
• Isandla kuye ezinyaweni TP Pass
• TP Tower Umlenze Uphakamisa
• Buyekeza kwe-

Ziningi izaba ongayenza ukuze ugweme ukujima: "Ijimu iminyene kakhulu" noma "anginaso isikhathi" noma "anginawo amathuluzi" noma "anginandawo engingayenza. it" noma ngisho "Anginalutho engingalugqoka."

#UxoloNotSorry but that's total nkunzi. Lokhu kuvivinya umzimba ngumqeqeshi wobuhlakani uKaisa Keranen kufakazela ukuthi ungathola ukuqeqeshwa kwe-kickass usebenzisa okungahleliwe kunazo zonke izinto zasendlini, bese uqeda ukwenziwa esikhaleni esikhulu kakhulu kunomzimba wakho. UKaisa, ongungqondongqondo we-30-Day Tabata Challenge yethu, uqhamuka nokuzivocavoca umzimba, okuyinselele kokuqina komzimba Umumo ku-reg. Bona amakhono akhe kulo mjikelezo we-Tabata oshukumisayo noma kulokhu kuvivinya kwepulangwe okunyakazayo kanye ne-plyo enzima kakhulu, noma kuyo yonke i-Instagram yakhe, lapho echoboza khona noma yini nakho konke akwenzayo.

Futhi yilapho athumele khona lokhu kuvivinya kwephepha lasendlini yangasese okumangalisayo kuqala. Kungani, empeleni, anqume ukuba matasa ngezinto esivame ukudlala ngazo endlini yokugezela?

"Kuyinto yansuku zonke wonke umuntu anayo," kusho uKeranen. "Iphuzu lonke lokuzivocavoca kwami ​​akugcini nje ngokuhlanganisa izinto ukuzigcina zijabulisa futhi zithakazelisa, kodwa futhi nokukhombisa abantu ukuthi akuthathi okungaphezulu kakhulu komzimba wakho (futhi ngezikhathi ezithile izinto zasendlini ezijabulisayo!) Ukuthola ukuzivocavoca okuhle phakathi."

Akudingekile ukusho, i-inthanethi yahlanya ngayo. Abantu abaningi bebelokhu bezama futhi bethanda ukujima kwe-TP kangangokuthi u-Keranen uze wathumela iqoqo lamavidiyo abalandeli ukukhombisa impumelelo yenselele.

Kusukela lapho, uqinisekisile ukuthi i-TP akuyona ukuphela kwethebula lokuzivocavoca elifihlwe endlini yakho. Ubuye nenqubo yonke esebenzisa ibhodwe lokupheka futhi wakhombisa abahambi besikhumulo sezindiza ukuthi kwenziwa kanjani ukuzivocavoca ukuhamba ngokushesha. (Abanye abaqeqeshi bathola ubuciko obuhlanya ngezinto zasendlini ukuze bahlanganise ukujima kwasekhaya, nabo.)

Bamba amaroli amane e-TP (noma iyiphi i-ply izokwenza) kanye nesibali sikhathi. Landela lezi zinyathelo ezingezansi, bese ubuka ividiyo ukuze ubone ukuthi uKaisa wenza kanjani iphepha lasendlini yangasese liyinyakazise i-IRL. Uzokwenza isitayela se-Tabata (imizuzwana engu-20 yokuphindaphinda okuningi ngangokunokwenzeka, noma i-AMRAP, namasekhondi angu-10 okuphumula). Phinda isifunda izikhathi ezimbili kuya kwezine — noma uze ujuluke umjuluko nge-TP.

I-180 Squat Jumps

A. Beka imiqulu yephepha lasendlini yangasese phezu komunye. Yima ubheke isitaki ngezinyawo ezibanzi kunobubanzi be-hip.

B. Ngehlela ku-squat ukuze ubambe umqulu wokuqala, uqhume ukhuphuke ube gxuma futhi uphendule amadigri angu-180 ukuze ubhekane ngenye indlela.

C. Lapho ufika, yehla ngokushesha ungene kwesinye isikwele ubeka iphepha langasese phansi.

D. Phinda, ukhiphe iphepha lasendlini yangasese ngakolunye uhlangothi, futhi udale isitaki esisha ngakolunye uhlangothi.

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

Isitaki Sezempi Plank TP

A. Qala endaweni ephezulu yepulangwe ngephepha langasese endaweni eyodwa ngaphambi kwehlombe langakwesokudla.

B. Shifta intende yesandla sokudla ukuze ibe phansi ngaphansi kwenkaba yesifuba.

C. Ukugcina ukuma kwepulangwe okuqinile, okuqondile, bamba umqulu ophezulu wephepha langasese bese ulibeka phansi cishe unyawo ngakwesobunxele. Phinda, uhambise umqulu ngamunye ukuze wakhe isitaki esisha.

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

I-Single-Leg-Earth-the-World Tap Yaphansi

A. Beka imiqulu yamaphepha asendlini yangasese phansi esilinganisweni esisodwa. Yima emlenzeni wesobunxele ubheke imiqulu.

B. Ukugcina umlenze wangakwesokudla uphakanyisiwe, squat ukuze uthephe iroli engakwesokunxele kakhulu ngesandla sokudla. Yima, bese squat ukuze uthinte umqulu olandelayo, uphinda ukunyakaza ngenkathi wehla ngomugqa.

C. Ngemva kokuthepha iroli elingakwesokudla kakhulu, hlehlisa isiqondiso.

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

I-TP Tower Single-Leg Lifts

A. Beka imiqulu yephepha langasese ngaphezulu komunye nomunye. Hlala phansi, welule imilenze ngakwesokunene semiqulu. I-torso encike kancane emuva, izintende ziphansi eduze kwezinqulu, futhi umgogodla uhlanganyele. Hambisa izinyawo zombili ngamasentimitha ukusuka phansi.

B. Phakamisa umlenze wesokunxele phezulu naphezu kwephepha lasendlini yangasese uye kolunye uhlangothi, usalokhu uzulazula usuka phansi. Phinda ngonyawo lwesokudla.

C. Uma zombili izinyawo zingakwesokunxele sephepha lasendlini yangasese, buyela emuva, uphakamise umlenze wesokudla phezulu nangaphezulu, bese umlenze wesobunxele ukhuphuka nangaphezulu.

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

I-TP Plyo Push-Ups

A. Qala endaweni ephakeme yepulangwe. Beka imiqulu emibili yephepha lasendlini yangasese iqhelelane ngamasentimitha ambalwa ngaphansi kobuso. Beka eminye imiqulu emibili ngezansi kancane ngaphansi kwekhwapha ngalinye.

B. Qala ngamasundu phansi ngaphandle kwemiqulu emibili ephezulu. Yehlela ku-push-up, bese usunduza isifuba usisuse phansi bese ugxuma izandla ndawonye, ​​ngqo ngaphansi kwamaroli amabili aphezulu, phakathi kwemigqa emibili yephepha lasendlini yangasese.

C. Yehla ungene ku-push-up, bese ucindezela isifuba kude naphansi bese ugoqa izandla ngaphandle kwemiqulu emibili engezansi. Phinda, ushaye izandla uye endaweni ephakathi nendawo, bese isikhundla esiphezulu, njll.

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

Izithiyo ze-TP zamuva

A. Beka imiqulu emine yephepha langasese kulayini. Yima kwesokudla somugqa, ulinganise emlenzeni wesokudla.

B. Gobisa idolo bese wehlisa phansi ukuze uthephe izinzwane zesokudla ngesandla sobunxele.

C. Yima bese ngokushesha weqa ngokuhamba kwesikhathi phezu kwamaroli ufike ohlangothini lwesobunxele, usalinganisa umlenze wangakwesokudla, bese wehlisa ngokushesha phansi ukuze uthephe unyawo lwesokudla ngesandla sobunxele. Qhubeka nokugxuma emuva naphambili.

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

I-Side Plank Toe TP Tap

A. Qala epulangeni eliseceleni endololwaneni yangakwesobunxele ngomqulu wephepha lasendlini yangasese elihambisana namadolo nomunye umugqa ohambisana namahlombe, womabili aqhelelene nobude bezingalo.

B. Ukubamba isikhundla sepulangwe eseceleni, nweba umlenze wokunene uqonde uthephe umqulu ongezansi.

C. Buyela eplankini, bese welula umlenze wesokudla ngqo ukuze uthephe umqulu ophezulu. Buyela eplankini.

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

Isandla kuye ezinyaweni TP Pass

A. Lala ubheke phansi, izingalo nemilenze yelule, ubambe umqulu wephepha lasendlini yangasese ngezandla.

B. Gcoba izingalo nemilenze ndawonye bese ubeka umqulu phakathi kwezinyawo. Yelula izingalo nemilenze ubude, uzulazulise zombili phansi.

C. Qoqa izingalo nemilenze ndawonye, ​​ukudlulisa ukubuyela ezandleni. Qhubeka nokudlulisa umqulu emuva naphambili.

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

TP Tower Umlenze Uphakamisa

A. Beka imiqulu yephepha lasendlini yangasese phezu komunye. Hlala phansi, imilenze yelulelwe kwesokudla semiqulu. Lean torso emuva kancane nezintende phansi phansi okhalweni nokuzibandakanya. Hambisa izinyawo zombili ngamasentimitha ukusuka phansi.

B. Phakamisa imilenze yomibili phezulu nangaphezulu kwephepha langasese uye kolunye uhlangothi, unyakazise izinyawo phansi.

C. Phindela emuva ukunyakaza, ukuphakamisa imilenze phezulu nangaphezulu.

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

Ngezindlela eziningi zokudala zokusebenzisa izinto zasendlini, hlola lokhu kuzivocavoca ekhaya kusuka eKeranen.

Buyekeza kwe-