I-No-Crunch Abs Workout ye-Tabata-Style Burn

-Delile

• I-Lateral High Knee eya eBurpee
• IPlyo Push-Up ngeLeg Jack
• I-single-Leg Hop Yokufinyelela
• V-Up ukuze Rollover
• Buyekeza kwe-

Nansi imfihlo mayelana nokusebenza okuyisisekelo: Okuhle kakhulu kusebenza ngaphezu kwe- nje umnyombo wakho. Lokhu kuvivinya kwe-Tabata okuyimizuzu emine kuzokwenza imilenze yakho, izingalo, nomhlane kusebenze kanzima, kodwa kuzogcina kugxilwe ekubandakanyeni umongo wakho phakathi nakho konke ukujima. Uqinisekile ukuzwa ukusha okujulile kwesisu. (Yile ndlela futhi ongabaza ngayo ingqikithi yakho nganoma yisiphi isikhathi sokuzivocavoca, kusukela ekugijimeleni ukuphotha ukuphakamisa izinsimbi.)

Ubungcweti ngemuva kwalezi zihambeli zeTabata akekho omunye ngaphandle kwendlovukazi yaseTabata uKaisa Keranen, aka @kaisafit nomqambi wenselelo yezinsuku ezingama-30 zeTabata ezokulethela imizuzu embalwa ngosuku.

Isebenza kanjani: Bamba isikhala nomata (uma ngabe iphansi okulo linzima) bese uqala ukusebenza. Uzokwenza ukuhambisa ngakunye kwemizuzwana engama-20, ama-reps amaningi ngangokunokwenzeka (i-AMRAP). Bese uphumule imizuzwana eyi-10 bese udlulela kokulandelayo. Qedela ukujikeleza izikhathi ezimbili kuya kwezine ukuze uzivocavoce umzimba wonke ngokugxila okwengeziwe kumongo wakho.

I-Lateral High Knee eya eBurpee

A. Yima ngezinyawo ububanzi be-hip-wide. Hinge okhalweni ukubeka izintende phansi phansi phambi kwezinyawo. Izinyawo ze-Hop zibuyela emuva endaweni ephezulu yepulangwe.

B. Masinyane gxuma izinyawo ziye ezandleni bese ume. Shova kwesokudla, ushayele amadolo afike esifubeni bese umpompa ingalo ephambene ngedolo elibhekene.

C. Yenza amadolo amathathu aphakeme, bese ubuyela lapho uqala khona, ushintshe indlela yokushintshaniswa kwamadolo aphakeme isikhathi ngasinye.

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

IPlyo Push-Up ngeLeg Jack

A. Qala endaweni ephakeme yepulangwe izintende zezandla zibheke phansi ngaphansi kwamahlombe nezinyawo ndawonye.

B. Hlanganisa izandla zakho ngamasentimitha ambalwa bese wehla ngokushesha ungene ku-push-up. Cindezela isifuba kude naphansi bese ubuyisela izandla phakathi ukuze uqale.

C. Ukugcina umnyombo uqinile, gxuma izinyawo ububanzi, bese ngokushesha weqa izinyawo zibuyele ndawonye.

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

I-single-Leg Hop Yokufinyelela

A. Yima emlenzeni wesobunxele, umlenze wangakwesokudla uzulazule phansi.

B. Hola ezinqulwini ukuze uncike phambili, umlenze uhambisane nomhlaba, ufinyelele phambili izingalo futhi unwebe umlenze wesokudla uqonde emuva.

C. Buyela ekumeni, ushayele amadolo kwesokudla uye phambili bese uphakamisa isifuba ukuze wehle phansi. Izwe kancane emuva onyaweni lwesokunxele.

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

V-Up ukuze Rollover

A. Lala ubheke phezulu phansi endaweni engenalutho yokubamba umzimba, izingalo ezilulwe emuva ngamadlebe nemilenze yeluliwe, uzulazule usuka phansi.

B. Bandakanya umgogodla ukuze ngesikhathi esisodwa uphakamise izingalo nemilenze phezu kwenkinobho yesisu. Buyela ekubambeni komzimba okuyize.

C. Ukugcina izingalo nemilenze kuphakanyisiwe, gingqa inqulu yangakwesobunxele uye endaweni ephezulu. Bamba umzuzwana owodwa, bese ugoqa emuva phezu kwesinqe sokubuyela emuva ekubambeni komzimba okungenalutho.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Ingabe wonke amanye amasethi aginqika kolunye uhlangothi.

Buyekeza kwe-