Lokhu kusebenza kweKhishi Pot Tabata Kufakazela ukuthi Ungathola Izinsiza Zokuzivocavoca Noma Kuphi

-Delile

• 2 kuya ku-1 Weqela Ebhodweni
• Ukuzungezisa Iphansi Kuya Esibhakabhakeni
• On / Off Push-Up Ipulangwe Jacks
• I-Single-Leg Hurdle Kick
• Buyekeza kwe-

Umqeqeshi u-Kaisa Keranen (a.k.a. @kaisafit kanye nochwepheshe we-Tabata ngemuva kwenselelo yethu yezinsuku ezingu-30 ye-Tabata) ubelokhu edlala nephepha lakhe lasendlini yangasese i-Tabata kanye nokuzilolonga komcamelo-kodwa ukujima kwakhe kwakamuva, ibhodwe lasekhishini, kungase kube ukuklama kakhulu okwamanje.

Isebenza kanjani: Thatha ibhodwe elikhulu, eliqinile lasekhishini bese ulandela umthetho olandelwayo weTabata. Ukuhamba ngakunye, yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) ngomzamo wokukhipha imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isifunda sonke kabili ngokuqhuma kwemizuzu engu-4, noma izikhathi eziningi zokuzivocavoca okude nokuqina kakhulu.

2 kuya ku-1 Weqela Ebhodweni

A. Qala ukuma izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana phambi kwebhodwe elibheke phansi.

B. Yehlela ku-half-squat bese ugxuma, uhlale ngonyawo lwesokudla phezu kwebhodwe.

C. Masinyane gxumela emuva ukuqala bese uphinda ngakolunye uhlangothi.

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

Ukuzungezisa Iphansi Kuya Esibhakabhakeni

A. Qala ukuma izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana, ubambe ibhodwe ngezandla ezimbili.

B. Isikwele, uthinta imbiza phansi.

C. Yima futhi ujikeleze i-torso nezinqulu ngakwesokunene, ufike ebhodweni elibheke ophahleni uphinde uzulazule unyawo lwesobunxele.

D. Buyela ukuze uqale futhi uphinde ngakolunye uhlangothi.

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

On / Off Push-Up Ipulangwe Jacks

A. Qala endaweni ephakeme yepulangwe izinyawo zombili ziphezu kwebhodwe elibheke phansi.

B. Yehlisa ku-push-up.

C. Cindezela i-torso isuke phansi bese ugxuma izinyawo uye nhlangothi zombili zebhodwe.

D. Ngokushesha gxuma izinyawo emuva phezu kwebhodwe, wehlele ku-push-up ukuze uqale ukuphindaphinda okulandelayo.

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

I-Single-Leg Hurdle Kick

A. Yima emlenzeni wangakwesokudla ngaphezulu kwembiza ebheke phansi. Goba umlenze wangakwesokudla ukuze uthephe izinzwane ezingakwesobunxele phansi ngemuva kwebhodlela.

B. Shanela umlenze wesobunxele uye phambili bese uphumela kwesokunxele, njengokungathi ukhahlela phezu kwesithiyo.

C. Yehlisa ngokushesha ukuze uqale ukuze uqale i-rep elandelayo.

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

Buyekeza kwe-