Ukujima Okuqinile kwe-Tabata Kokushiswa Umzimba Uphelele

-Delile

• Dive-Bomber uye phansi Inja
• Tuck Jump Burpee ukuze Plank Jack
• Opposite Hand-Knee Tap Push-Up
• I-Lunge Switch nge-Hip Circle Open
• Buyekeza kwe-

Kulula ukuba nesithukuthezi nge-bodyweight moves-namathela ezintweni eziyisisekelo ezifanayo futhi nakanjani uqale ukusnuza phakathi nokujima. Ufuna ukuyinonga? Ungabheki ngaphezu kwalokhu okuzilolonga kwemizuzu engu-4 kweTabata okuvela kumqeqeshi uKaisa Keranen, (aka @ KaisaFit), osebenzisa ukuhluka okunzima okuphambene nezisekelo esizobheja ongakaze uzenze ngaphambili. (I-ICYMI yakhe inselelo yethu ye-kickass yezinsuku ezingama-30 nathi.)

Isebenza kanjani? Yenza imizuzwana engu-20 ekuhambeni ngakunye (AMRAP, okusho ukuphindaphinda okuningi ngangokunokwenzeka), kulandelwa ukuphumula kwemizuzwana eyi-10. Futhi uma sithi AMRAP sisho ukuthi hamba kanzima. Phinda isifunda sonke izikhathi ezi-2 ukuya kwezi-4 (noma uze ungakwazi ukuphefumula). Uma lokho kuzwakala kulula, vele ulinde uze ungene kuwo.

Dive-Bomber uye phansi Inja

A. Qala ngenja ebheke phansi.

B. Bend izingalo ku-triceps push-up bese udonsela isifuba ungene enjeni ephezulu.

C. Phakamisa izinkalo phezulu uphinde ubuyisele emuva enjeni ebheke phansi.

Yenza i-AMRAP imizuzwana engu-20; bese uphumula imizuzwana eyi-10.

Tuck Jump Burpee ukuze Plank Jack

A. Qala endaweni yepulangwe. Ukugcina umnyombo oqinile, gxuma izandla nezinyawo ngamasentimitha ambalwa, bese ubuyela ngaphakathi.

B. Jump izinyawo phezulu ezandleni, bese uqhuma ukhuphukele phezulu, uletha amadolo esifubeni.

C. Ngokushesha beka izandla phansi bese ugxuma izinyawo ubuyele endaweni yepulangwe ukuze uphinde.

Yenza i-AMRAP imizuzwana engu-20; bese uphumula imizuzwana eyi-10.

Opposite Hand-Knee Tap Push-Up

A. Qala endaweni yepulangwe ngesandla sokudla sigxamalazele ngamayintshi ambalwa ngaphambi kwesobunxele. Yehlisa ku-push-up.

B. Suka phansi bese udonsa isandla sokudla nedolo lesobunxele ulibhekise ngasesifubeni. Thepha idolo langakwesokunxele ngesandla sokudla, bese ubeka emuva endaweni yokuqala.

C. Yehlisa ngokushesha kokunye ukusunduza ukuze uphinde.

Yenza i-AMRAP imizuzwana engu-20; bese uphumula imizuzwana eyi-10. Yenza wonke amanye amasethi ohlangothini oluphambene.

I-Lunge Switch nge-Hip Circle Open

A. Qala ngomugqa ophakeme, umlenze wesokudla uye phambili futhi ugobe kuma-degree angama-90, ngomlenze wangakwesobunxele welulwe emuva ngokugoba okuthambile.

B. Gxuma futhi ushintshele elungeni lomlenze wesobunxele. 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; bese uphumula imizuzwana engu-10. Yenza wonke amanye amasethi ohlangothini oluphambene.

Buyekeza kwe-