Lokhu kuzivivinya kwe-Tabata Butt Kuzokhipha i-Booty Yakho Njenga-Whoa

-Delile

• I-180-Degree Burpee
• Gcoba-Emuva ku-Push-Up
• I-Curtsy Lunge ukushaya i-Punch
• Side Plank ngeLeg Kick Back
• Buyekeza kwe-

Cishe usuvele uyazi ngeTabata-ukuzivocavoca ngomzuzu-4 okuzokuqeda amandla indlela ngaphezu kwalokho obungakucabanga. Lezi zivivinyo ze-Tabata zihambisana nomqeqeshi uKaisa Keranen (@kaisafit ku-Instagram nomsunguli we-30-Day Tabata Challenge yethu). Bazokhipha wonke umzimba wakho, kepha ngokukhanya okukhethekile kuma-glutes akho.

Isebenza kanjani: Umata ungazikhethela (ungakwenza lokhu kuzivocavoca noma kuphi, ngaphandle kwemishini). Uzokwenza umnyakazo ngamunye imizuzwana engu-20, bese uphumula imizuzwana engu-10, ngendlela ye-Tabata yangempela. Ngaleyo mizuzwana engama-20 yomsebenzi, kufanele ngabe uyahamba konke kuphume. Qedela ukujikeleza izikhathi ezimbili kuya kwezine, futhi usuqedile-futhi mhlawumbe ujulukile futhi. (Ufuna okwengeziwe ku-Kaisa? Zama lokhu kuvivinya umzimba kwe-Tabata ngezinyathelo ezihluke kakhulu ezivela encwadini yakhe yokudlala.)

I-180-Degree Burpee

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip. Beka izandla phansi bese ugxuma ubuyele endaweni ephezulu yepulangwe.

B. Masinyane gxuma izinyawo zibuyele ezandleni bese uqhuma ungene, uphakamise izandla ngaphezulu bese uphenduka ama-degree ayi-180.

C. Mhlaba endaweni yokuqala, ubheke enye indlela. Beka izandla phansi ukuze uqale umaki olandelayo. Phinda, uphenduke ama-degree ayi-180 isikhathi ngasinye.

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

Gcoba-Emuva ku-Push-Up

A. Qala endaweni ephezulu yepulangwe. Goba amadolo bese ushintsha amahips ubuyele emuva phezu kwezithende ukuze izingalo zinwetshwe nezandla zihlale endaweni efanayo phansi.

B. Shintshela phambili epulangwe eliphakeme, bese ufaka isifuba esiphansi emhlabathini ukuze wenze i-push-up eyodwa.

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

I-Curtsy Lunge ukushaya i-Punch

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip. Nyathela unyawo lwesokunxele ngemuva komlenze wesokudla ukuze wenze ilunge eligobile. Bamba izandla ezingeni lesifuba, ujikeleze kancane ngaphezu komlenze wangakwesokudla ngesikhathi se-lunge.

B. Phusha unyawo lwesobunxele ukuze ume ngomlenze wangakwesokudla. Phakamisa idolo langakwesobunxele phezulu ukuze ithanga lifane nomhlabathi, futhi ujikeleze isifuba ukushaya ingalo yangakwesokudla emlenzeni wesobunxele.

C. Buyisela isandla sokudla enkabeni bese ubuyela emuva ngokushesha emlenzeni wesokunene se-curtsy ukuze uqale impendulo elandelayo.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza wonke amanye amasethi ohlangothini oluphambene.

Side Plank ngeLeg Kick Back

A. Qala epulangweni eliseceleni endololwaneni yesokunxele, intende yesandla phansi bese iminwe ibheke ngasesifubeni.

B. Phakamisa umlenze wesokudla amayintshi ambalwa ngaphezu komlenze wesokunxele bese welula ingalo yesokudla phezulu ngama-biceps eduze kwendlebe. Donsela ingalo yangakwesokudla nomlenze emuva kumasentimitha ambalwa, ubuyisele emuva kancane kepha ugcine umongo uhilelekile.

C. Donsela ingalo yangakwesokudla nomlenze uye phambili endaweni ye-pike, uthinta iminwe ezinzwaneni.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Yenza wonke amanye amasethi ohlangothini oluphambene.

Buyekeza kwe-