Umzila Wokuzivocavoca weTabata Wabaqalayo Nama-Elites

-Delile

• Oqalayo: Ipulangwe ngeKick Through
• Kuthuthukile: IPlank ngeKick Through to Single-Leg Push-Up
• Oqalayo: Reverse Lunge to Standing Crunch
• Kuthuthukile: Lunge Shintshela ku-Standing Crunch
• Osaqalayo: I-Hip Flexor Yelula Ukuze Ipulangwe Lomlenze Owodwa
• Okuthuthukisiwe: Yelula i-Hip Flexor ukuya ku-Push-Up yomlenze owodwa
• Oqalayo: I-Curtsy Lunge eya e-High Knee
• Okuthuthukisiwe: I-Curtsy Lunge izokhahlelwa ngaphandle
• Buyekeza kwe-

Uma ngabe awukakagxumi esitimeleni sabalandeli be-@KaisaFit, sizokukhomba: Lo mqeqeshi angenza umlingo obalulekile ngokujima. Angaguqula noma yini ibe yimishini yokusebenza njengesihlalo sasehhovisi, incwadi yokufunda, imbiza yasekhishini, noma iphepha lasendlini yangasese. (Ngokuzimisela!) Ukuthembeka ngokuphelele, noma kunjalo, lezi zinyathelo azihlali zilungele njalo. Eqinisweni, ezinye zazo zizoba yinto enzima kunazo zonke owake wazenza. Ngoba ukusebenzisa i-Tabata kufushane kakhulu futhi wenza ukuhambisa ngakunye kuphela imizuzwana engama-20, izivivinyo zikhona okufanele ukuba umbulali. Kepha uma usaqala kweqiniso, ungahle uthande ukuqala ngokuthile okuncane kakhulu. (Nasi isizinda esengeziwe sokuthi kungani i-Tabata ingumlingo wokujima oshisa amafutha.)

Faka: lokhu kuzikhethela i-Tabata ukuzivocavoca ngezinketho zokuqala nezithuthukile ukuhlangabezana nezidingo zawo wonke amazinga wokuqina. Zizwe ukhululekile ukubuyela emuva naphambili phakathi kokuqala nokuhamba phambili njengoba kudingeka, noma unamathele esigabeni esisodwa sayo yonke inqubo. (Noma zama lokhu kuzivocavoca kweTabata okuhle kakhulu.)

Isebenza kanjani: Uzokwenza umnyakazo ngamunye imizuzwana engu-20 ngokuphindaphinda okuningi ngangokunokwenzeka (AMRAP), bese uphumula imizuzwana eyi-10 ngaphambi kokudlulela kokulandelayo. Zizwe ukhululekile ukukhuphula/ukwehlisela phansi phakathi kwabaqalayo kanye nezinketho ezithuthukisiwe, kuye ngokuthi umzimba wakho ungakuphatha ini. Yenza imizuliswano emibili kuya kwemine yokuzivocavoca nge-kickass ngesilinganiso sesikhathi sokuluma.

Oqalayo: Ipulangwe ngeKick Through

A. Qala endaweni ephakeme yepulangwe. Phakamisa umlenze wesokunxele phezulu ngangokunokwenzeka (ngenkathi ugcina inkaba eqinile) ukuze uqale.

B. Chusha umlenze wesobunxele ngaphansi komzimba nangaphezulu kwesokudla, wehlise inqulu yangakwesokunxele ukuze uthinte phansi.

C. Hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala.

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

Kuthuthukile: IPlank ngeKick Through to Single-Leg Push-Up

A. Qala endaweni ephakeme yepulangwe. Phakamisa umlenze wesobunxele phezulu ngangokunokwenzeka (ngenkathi ugcina umnyombo oqinile) ukuqala.

B. Hlanganisa umlenze wesokunxele ngaphansi komzimba nangaphezulu kwesokudla, wehlise inqulu yesokunxele ukuze uthinte phansi.

C. Shintsha ukunyakaza ukuze ubuyele endaweni yokuqala, bese wenza i-push-up.

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

Oqalayo: Reverse Lunge to Standing Crunch

A. Yima ngezinyawo ndawonye, ​​izandla ngemuva kwekhanda nezindololwane zikhombe ezinhlangothini.

B. Thatha igxathu elikhulu emuva ngonyawo langakwesokudla, wehlele endaweni yokubuyela emuva kuze kube yilapho ithanga langaphambili lifana nomhlabathi.

C. Cindezela unyawo olungemuva ukuze ume emlenzeni wesokunxele, ushayele idolo langakwesokudla ufike esifubeni bese usonta umlenze ukuze uzame ukuthinta indololwane yesokunxele uye edolweni langakwesokudla.

D. Masinyane buyela emuva ngonyawo lwesokudla ungene emgodini ukuze uqale kabusha.

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

Kuthuthukile: Lunge Shintshela ku-Standing Crunch

A. Yima ngezinyawo ndawonye, ​​izandla ngemuva kwekhanda nezindololwane zikhombe ezinhlangothini.

B. Thatha isinyathelo esikhulu emuva ngonyawo lwesokudla, wehlela ejikeni elibuyela emuva kuze kube yilapho ithanga langaphambili liqondana nomhlaba.

C. Gxuma futhi ushintshe, uhlale elungeni umlenze wesokudla ungaphambili.

D. Cindezela unyawo lwangemuva ukuze ume emlenzeni wesokudla, ushayela idolo elingakwesokunxele liye phezulu esifubeni kanye nomzimba osontekile ukuze uzame ukuthinta indololwane yesokudla edolweni lesokunxele.

E. Ngokushesha hlehla ngonyawo lwangakwesokunxele ungene elungeni ukuze uqale i-rep elandelayo, kulokhu ushintsha futhi ugoqe ngakolunye uhlangothi.

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

Osaqalayo: I-Hip Flexor Yelula Ukuze Ipulangwe Lomlenze Owodwa

A. Qala ngelunge eliphansi, umlenze wesobunxele uye phambili idolo phezu kweqakala kanye nedolo langakwesokudla lizulazula lisuka phansi.

B. Nweba izingalo phezulu, ama-biceps ngezindlebe, bese ubeka izandla phansi kwesokudla sonyawo lwesokunxele.

C. Phakamisa izinqulu bese ukhahlela unyawo lwesokunxele emuva, cishe amafidi angu-2 ukusuka phansi, ukuze uthole ipulangwe elinomlenze owodwa. Bamba isigamu sesekhondi.

D. Isinyathelo unyawo lwesokunxele uye phambili ukuqala umaki olandelayo.

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

Okuthuthukisiwe: Yelula i-Hip Flexor ukuya ku-Push-Up yomlenze owodwa

A. Qala emgodini ophansi, umlenze wesobunxele phambili ngamadolo phezu kweqakala nangedolo langakwesokudla elizulazula phansi.

B. Nweba izingalo phezulu, ama-biceps ngezindlebe, bese ubeka izandla phansi kwesokudla sonyawo lwesokunxele.

C. Phakamisa izinqulu bese ukhahlela unyawo lwesokunxele emuva, cishe amafidi angu-2 ukusuka phansi, ukuze uthole ipulangwe elinomlenze owodwa. Yehlisa ngokushesha isifuba phansi ukuze wenze ukusunduza komlenze owodwa.

D. Nyathela unyawo lwesokunxele phambili ukuze uqale i-rep elandelayo.

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

Oqalayo: I-Curtsy Lunge eya e-High Knee

A. Yima ngezinyawo ndawonye futhi izingalo ziboshwe phambi kwesifuba.

B. Nyathela unyawo lwesokudla emuva nangemuva komlenze wesobunxele, wehlele ejikeni eligobile kuze kube yilapho ithanga langaphambili liqondana naphansi.

C. Cindezela onyaweni lwangaphambili ukuze ume, ushayela idolo elingakwesokudla phezulu kuze kube yilapho idolo selisezingeni le-hip, ithanga liqondana naphansi.

D. Ngokushesha buyela emuva ekujikeni okugobile ukuze uqale ukuphindaphinda okulandelayo.

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

Okuthuthukisiwe: I-Curtsy Lunge izokhahlelwa ngaphandle

A. Yima izinyawo zihlangene nezingalo ziboshwe phambi kwesifuba.

B. Nyathela unyawo lwesokudla emuva nangemuva komlenze wesobunxele, wehlele ejikeni eligobile kuze kube yilapho ithanga langaphambili liqondana naphansi.

C. Cindezela onyaweni lwangaphambili ukuze ume, ukhahlela umlenze oqondile wesokudla uwubhekise eceleni bese usonta umlenze ukuze uzame ukuthinta iminwe yesobunxele kuya ezinzwaneni zakwesokudla.

D. Ngokushesha buyela emuva ekujikeni okugobile ukuze uqale ukuphindaphinda okulandelayo.

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

Buyekeza kwe-