I-Tabata Workout enokuzivocavoca *Ongakaze Ukubone* Ngaphambilini

-Delile

• Ukuhamba ngama-2-to-1 Jumps
• I-Burpee enguhhafu ene-Side-to-Side Jump
• Izungezisa Lunge Ishintsha
• Ukushova kwepulanka eliseceleni nelinye
• Buyekeza kwe-

Nesithukuthezi ngenqubo yakho ejwayelekile yokuzivocavoca? Yishintshe ngalezi zivivinyo ezine ezihlukile ezivela kumqeqeshi uKaisa Keranen (@KaisaFit) futhi uzokuzwa lokho kusha okusha. Baphonse ekuzivocavoceni kwakho okujwayelekile njengokujikeleza kokutubeka, noma uwasebenzise wedwa ekuvivinyeni okuphelele komzimba. Kanjani? I-Tabata: Yenza umnyakazo ngamunye imizuzwana engu-20, bese uphumula imizuzwana engu-10. Phinda kabili noma kane ukuze ujuluke, ngokushesha. (ICYMI lezi yizisekelo zeTabata odinga ukuzazi.)

Ungasebenzisa umata ukukuqondisa kulokhu kunyakaza okune, kodwa akudingekile-ubuhle balokhu kuvivinya umzimba kwe-Tabata ukuthi ungakwenza noma kuphi, nganoma yisiphi isikhathi. (Unamathele ku-Tabata okwamanje? Joyina inselelo yethu yezinsuku ezingama-30 yeTabata, eyenziwe nguKaisa uqobo.)

Ukuhamba ngama-2-to-1 Jumps

A. Qala ukuma ekhoneni elingemuva kwesokunxele likamata ngezinyawo ndawonye. Shwiba izingalo bese uya phambili uye kwesokudla, ufike ohlangothini lwesokudla kukamete ngonyawo lwesokudla kuphela.

B. Gxumela ngokushesha uye phambili nangakwesokunxele, uhlale ngezinyawo zombili ohlangothini lwesobunxele lwe-mat. Phinda, uye phambili uye ngakwesokudla (ufika ngonyawo lwesokudla kuphela) bese uya phambili ngakwesokunxele (ukufika ezinyaweni zombili).

C. Yenza ukunyakaza okufanayo, ubuyele emuva.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Kusethi ngayinye, shintsha ukuthi iluphi uhlangothi oqala kulo nokuthi ufika ngaluphi unyawo.

I-Burpee enguhhafu ene-Side-to-Side Jump

A. Qala ukuma izinyawo zihlangene ngaphambili komata. Bend amadolo kancane ukubeka izintende phansi phansi phambi kwezinyawo.

B. Gxuma izinyawo emuva nangakwesokudla socansi, bese wehlela ku-push-up.

C. Jikela ezinyaweni ungene ezandleni, bese weqa izinyawo ubuyele ohlangothini lwesobunxele lukamat, bese wehlela ku-push-up. Qhubeka ushintshana izinhlangothi.

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

Izungezisa Lunge Ishintsha

A. Qala ukuma phakathi kwecansi ubheke kwesokunxele, izinyawo zihlangene. Ngenela emlenzeni womlenze wesokudla, womabili amadolo ngama-90 degrees. Gxuma ngokushesha futhi ushintshe imilenze, uhlale endaweni yomlenze wesobunxele.

B. Gxuma ngokushesha bese ubuyela emuva emlenzeni wesokudla, ngenkathi ujika ikota ukuze ubhekane nangaphambili komata. Eqa futhi ushintshele kulayini womlenze wesobunxele.

C. Gxuma ngokushesha futhi ushintshele emuva ekujikeni komlenze wesokudla, ngenkathi ujika ikota ukuze ubhekane kwesokudla seta. Gxuma futhi ushintshele elungeni lomlenze wesobunxele.

D. Gxuma ngokushesha bese ubuyela emuva emlenzeni wesokudla, ngenkathi ujika ikota ukuze ubhekane nangaphambili komata. Qhubeka ushintshanisa amaphaphu futhi ujike ukusuka kwesokunxele uye maphakathi futhi kwesokudla uye maphakathi.

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

Ukushova kwepulanka eliseceleni nelinye

A. Qala endaweni ephakeme yepulangwe uye ohlangothini lwesobunxele locansi. Ukusala epulangeni, thatha izinyathelo ezimbili ukuya kwesokudla.

B. Yima kancane epulangeni eliphakeme, bese uphakamisela ingalo yesokudla esibhakabhakeni. Buyisela isundu emhlabathini ukuze ubuyele epulangweni eliphezulu.

C. Bese uthatha izinyathelo ezimbili kwesobunxele, bese uphakamisa ingalo yangakwesobunxele esibhakabhakeni. Qhubeka ushova ngapha nangapha futhi usonteka ohlangothini oluseceleni.

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

Buyekeza kwe-