I-Mini Resistance Band Tabata Workout ene-Moves Ongeke Uyicabange

-Delile

• Ukuzungezisa Ipulangwe Kumugqa
• I-V-Up ukuze idonsele phansi
• Isikebhe Bamba Umugqa
• I-Spiderman Push-Ups
• Buyekeza kwe-

Hlangana nodadewabo omncane, omuhle webhendi yokumelana: i-miniband. Ungavumeli usayizi ukukukhohlise. Isebenza njengokushisa okukhulu (uma kungenjalo!) Njengebhendi elidala lokumelana. Yisebenzise ukwenza lezi zinyathelo zokudala ngobuhlanya nezinzima ezivela kuchwepheshe wase-Tabata u-Kaisa Keranen (@kaisafit), futhi uneresiphi efanelekile yokujima imizuzu emine esebenza ngempela.

Isebenza kanjani: Uzodinga ibhendi encane yokumelana (bamba eyodwa ku-Amazon ngemali eshibhile kakhulu). Yenza umnyakazo ngamunye ngephrothokholi ye-Tabata evamile: imizuzwana engu-20 yokuphindaphinda okuningi ngangokunokwenzeka (AMRAP), bese kuba imizuzwana engu-10 yokuphumula. Bese udlulela esivivinyweni esilandelayo. Phinda isifunda sonke izikhathi ezimbili kuya kwezine ukuze umzimba ushise ngokugcwele. (P.S. Engeza lokhu kuzivocavoca kwe-booty-toning miniband kamuva ukuze uvuse ama-glutes akho nakakhulu.)

Ukuzungezisa Ipulangwe Kumugqa

A. Qala endaweni ephezulu yepulangwe ngezinyawo ezinqamuleze ububanzi, ubambe imikhawulo yeminiband esandleni ngasinye.

B. Shifta isisindo uye esandleni sobunxele, zungezisa umzimba uye kwesokudla, bese ukhahlela unyawo lwesokunxele ukuze uthephe kwesokudla somzimba. Ngasikhathi sinye gweba ingalo yangakwesokudla phezulu, udwebe indololwane uqonde emuva, welule i-miniband.

C. Kancane kancane futhi ngokulawulwa, khahlela unyawo lwesokunxele ubuyele epulangeni eliphezulu bese ukhulula ibhande ukuze ubuyele endaweni yokuqala.

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

I-V-Up ukuze idonsele phansi

A. Lala ubheke phansi uvule imilenze nezingalo, iminiband yelulwa phakathi kwezandla zombili. Phakamisa izingalo zifinyelele cishe kumadigri angu-45 kanye nemilenze ukuze usuke phansi ukuze uqale.

B. Qoqa ukuze wakhe indawo engu- "V" enomzimba kodwa enezinsimbi ezihambisana phansi.

C. Dweba izindololwane phansi nangaphandle ezinhlangothini ukudonsa ikhumbi elihlukanisiwe futhi wehlise ngemuva kwekhanda.

D. Hlehlisa kancane ukunyakaza ukuze ubuyele endaweni yokuqala ngaphandle kokuwisa izinyawo noma amahlombe phansi phakathi kwama-reps.

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

Isikebhe Bamba Umugqa

A. Qala endaweni yokubamba isikebhe, umzimba umumo othi "V", ubambe ibhande elincane ngezandla zombili futhi ubophe izinyawo zombili.

B. Ukugcina lesi sikhundla, gwedla izandla ubheke eceleni kwesifuba, udwebe izindololwane ezinhlangothini.

C. Kancane kancane buyela endaweni yokuqala ngaphandle kokuphuma esikebheni.

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

I-Spiderman Push-Ups

A. Qala endaweni ephakeme yepulangwe ngebhande elincane elinwetshiwe phakathi kwama-arches ezinyawo zombili.

B. Yehla ungene ku-push-up, ushayela idolo langakwesokudla ubheke ehlombe langakwesokudla.

C. Cindezela isifuba kude naphansi bese ubuyisela unyawo lwesokudla eduze kwesobunxele. Phinda ngakolunye uhlangothi.

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

Buyekeza kwe-