I-Killer Push-Up / Plyo Workout Ethatha Imizuzu Emine Kuphela

-Delile

• Lunge Ishintsha
• Push-Up nge Straight Umlenze Kick
• In and Out Squat Jump Taps
• I-Dive-Bomber Push-Up
• Buyekeza kwe-

Kwesinye isikhathi umatasatasa kakhulu ukuthi ungaya ejimini noma udinga ukujima okuzokwenza inhliziyo yakho ivuthe ngesikhathi ojwayele ukusithatha ukuze uzifudumeze ekilasini lokuphotha. Yilapho kufanele uthephe uKaisa Keranen (aka @ KaisaFit) ngalesi sikhulisi semizuzu engu-4 sonke. Lokhu kunyakaza okune kuqinisekisiwe ukuthi uzokujuluka ngokushesha. (Okuningi okuvela kwaKaisa: Ukuzivocavoca kwePlank nePlyometric okusebenza Umzimba Wakho Wonke)

Le fomethi idonswa ekusebenzeni kwe-Tabata, uhlobo lwe-OG lokuqeqeshwa kwesikhawu sokuqina. Isebenza kanjani: ngokuhamba ngakunye, yenza i-AMRAP (reps ngangokunokwenzeka) ngemizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isekethe izikhathi ezimbili noma ezine ukuze wenze inqubo esheshayo, eqinile ezoshaya umzimba wakho wonke.

Lunge Ishintsha

A. Ukuqala ngezinyawo ndawonye, ​​gxumela emgodini ngakolunye uhlangothi.

B. Gxuma izinyawo ndawonye, ​​bese ugxumela emhumeni ngakolunye uhlangothi. Phinda.

Push-Up nge Straight Umlenze Kick

A. Yehlisa ku-push-up.

B. Phusha phezulu bese ukhahlela umlenze wesokunxele uye ku-triceps yesokunxele. Phinda. Yenza zonke ezinye izifunda ohlangothini oluphambene.

In and Out Squat Jump Taps

A. Gxuma izinyawo endaweni ye-squat, wehlise phansi bese uthinta phansi ngesandla esisodwa.

B. Gxuma izinyawo ndawonye, ​​bese ubuyela emuva, ucwebe futhi uthinte umhlabathi ngesandla esiphambene. Phinda.

I-Dive-Bomber Push-Up

A. Qala ngenja ebheke phansi.

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

C. Pushela emuva enja eya phansi. Phinda.

Buyekeza kwe-