I-Pre-Flight Tabata Workout okumele yenziwe esikhumulweni sezindiza

-Delile

• Usihlalo ongaphakathi nangaphandle Push-Up
• Ukukhuphuka Okuphakeme Kwentaba Yomzimba Ophakeme
• Hlukanisa isikwele ukuze ukhahlele
• Sihlalo Squat Jump
• Buyekeza kwe-

Ukuhamba kuqonde-up exhaustinggg. Kusukela ekuseni ekuseni izingcingo zokuvuka ulinde kolayini bezokuphepha futhi ubhekane nokubambezeleka, akunamkhawulo ezintweni ezizokwenza ukhathale i-AF-futhi kungaphambi kokuba ungene ngisho nasendizeni ukuhlala ngesinqe sakho amahora.

Wena kungenzeka gcoba i-latte ngenkathi ulinde esangweni lakho noma ungakhipha lokhu kuzivivinya okungasetshenziswanga kweTata lapho uhlala khona ukuthola amandla, i-endorphin, futhi ukuthuthukiswa kwe-metabolism. Umqeqeshi uKaisa Keranen (@kaisafit) udale ukuzivocavoca kweTabata okuqinisa amandla okushisa kakhulu lokho. Ubalekele indiza yakho ngemuva kwesikhathi? Okukhulu - ukugijimela esangweni lakho ukufudumala kwakho. Kuqinisekisiwe ukuthi usazoba nesikhathi esanele sokwenza imizuliswano embalwa yalokhu kunyakaza, futhi kungenzeka uqedele ukujima kwakho konke, uma kucatshangelwa ukuthi ubude bemizuzu emine kuphela. (Yebo, ngempela. Ukujima kwe-Tabata okuyisimangaliso kufanelana nesikhathi sokujuluka ngaphansi kwemizuzu emihlanu.)

Isebenza kanjani: Thola indawo evulekile eduze komugqa wezihlalo zesikhumulo sezindiza eziqinile. Yenza umnyakazo ngamunye imizuzwana engu-20, bese uphumula imizuzwana engu-10 ngaphambi kokudlulela kokulandelayo. Phinda isifunda sonke amahlandla amabili kuya kane ngokuzivocavoca okuncane okuzokwenza umzimba wakho uzizwe ungcono kakhulu. (Yilandele ngalezi zelula zendiza ongazenza ngesikhathi sendiza yakho.)

Usihlalo ongaphakathi nangaphandle Push-Up

A. Qala endaweni ephezulu yepulangwe ngezinyawo ezibanzi kancane kune-hip-wide ngaphandle phansi nezandla ezingalweni zesihlalo.

B. Gobisa izindololwane ukuze wehlele ku-push-up, bese uphusha izingalo zesihlalo ngokuqhumayo futhi uhlale izandla ziphansi esihlalweni sesihlalo.

C. Masinyane wehlisele ku-push-up, bese uqhuma esihlalweni ngokuqhuma ukuze uxhakathise izandla emuva endaweni yokuqala.

Yenza i-AMRAP imizuzwana engu-20; ukuphumula imizuzwana eyi-10.

Ukukhuphuka Okuphakeme Kwentaba Yomzimba Ophakeme

A. Qala endaweni ephezulu yepulangwe ngezinyawo phezulu esihlalweni.

B. Shayela idolo elingakwesokudla uye ngasendololwaneni yesokunxele, uzungezisa okhalweni.

C. Shintsha ngokushesha, ubuyisele unyawo lwakwesokudla esihlalweni bese ushayela idolo langakwesobunxele ulibhekise endololwaneni yesokudla.

Yenza i-AMRAP imizuzwana engama-20; ukuphumula imizuzwana eyi-10.

Hlukanisa isikwele ukuze ukhahlele

A. Qala endaweni ehlukanisiwe yezikwele ngezintambo ezingemuva ezinyaweni-phansi esihlalweni.

B. Gobisa umlenze wangaphambili bese uyagxuma, ugcine unyawo lwakho emuva esihlalweni bese ukhahlela unyawo lwangaphambili phambili.

C. Hlala ngokucophelela emuva onyaweni olungaphambili bese ubuyela endaweni yokuqala, ugoba elungeni ukuze uqale ukuphindaphinda okulandelayo.

Yenza i-AMRAP imizuzwana engu-20; ukuphumula imizuzwana eyi-10.

Sihlalo Squat Jump

A. Hlala onqenqemeni lwesihlalo esinezinyawo eziyisicaba phansi, ububanzi kancane kunobubanzi benyonga.

B. Isisindo se-Shift siye phambili kancane ukusunduza ezinyaweni bese sifinyelela emoyeni.

C. Mhlaba kancane, ngokushesha uhlezi ubuyela endaweni eyisicefe, uthinta isihlalo ngama-glutes.

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

Buyekeza kwe-