Lokhu kuqeqeshwa kweTabata Kuthatha Izinyathelo Eziyisisekelo Ezingeni Elilandelayo

-Delile

• I-Burpee enesandla esiphambene ne-Toe Tap
• Push-Up nge-Rotation Open
• Isikwele ku-Punch
• Ipulangwe elinama-Arm Circles
• Buyekeza kwe-

Mangaki amapulangwe ayisicefe, ama-squats, noma ama-push-up ocabanga ukuthi uwenzile empilweni yakho? Ukhathele yibo okwamanje? Lokhu kuzivocavoca ngeTabata kuzolungisa lokho kanye; ukuqhuma komzimba ngomzuzu-4 kweplank, push-up, kanye nokuhlukahluka kwe-squat okuzobekela umzimba wakho nengqondo yakho izindlela ezahlukahlukene. Ungqondongqondo ngemuva kwayo akekho omunye ngaphandle komqeqeshi u-Kaisa Keranen, owaziwayo @kaisafit nomsunguli wenselelo yethu yezinsuku ezingama-30 yaseTabata. Njengalokho okunikezwayo kokujima kwakhe? Nginenhlanhla-kuningi lapho lokhu kuqhamuke khona. Vele uhlole ukujima kwakhe kwezinqe ze-Tabata, isekethe ye-push-up/plyo yemizuzu emi-4, noma ukujima kwe-Tabata komgogodla nemilenze ebaziwe.

Isebenza kanjani: Uma kukhulunywa ngeTabata, kumayelana nokuhamba kanzima ngangokunokwenzeka kuma-reps amaningi ngangokunokwenzeka (AMRAP). Wenza umnyakazo ngamunye kuphela imizuzwana engu-20, bese uthola imizuzwana engu-10 yokuphumula. Phinda isifunda izikhathi ezimbili kuya kwezine ukuze usebenzise ubungako bokuluma okuzokushiya uphefumula kanzima.

I-Burpee enesandla esiphambene ne-Toe Tap

A. Qala endaweni ephezulu yamapulangwe.

B. Hlanganisa umlenze wesokudla oqondile ngaphansi komlenze wesokunxele bese ukhahlela isithende uye kwesokunxele, uphakamise isandla sobunxele ukuze uthephe izinzwane zesokudla. Buyela epulangeni eliphezulu. Phinda ngakolunye uhlangothi, ngokuthepha izinzwane zesokunxele ngesandla sokudla, bese ubuyela epulangwe eliphakeme.

C. Gxuma izinyawo uye ezandleni. Ngokushesha qhuma ungene kuzuba. Izwe, bese ubeka izandla phansi bese ugxumela emuva epulangeni eliphakeme.

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

Push-Up nge-Rotation Open

A. Qala endaweni ephezulu yamapulangwe. Yehlisa isifuba phansi ukuze wenze i-push-up.

B. Cindezela isifuba kude nenhlabathi, bese uphakamisa ingalo yangakwesokudla uphahla uvule isifuba esivulekile.

C. Beka isandla emuva epulangweni eliphakeme, bese wenza okunye ukusunduza, kulokhu uphakamise ingalo yesobunxele bese usonta ohlangothini lwesobunxele. Phinda, izinhlangothi eziguqukayo.

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

Isikwele ku-Punch

A. Ngehlela ku-squat ngezandla ezibambene phambi kobuso, i-butt yehla iphansi ngangokunokwenzeka ngenkathi igcina umgogodla oqinile namadolo ngemuva kwezinzwane.

B. Cindezela phezulu, ushayela idolo elingakwesokudla phezulu esifubeni ngenkathi ushaya kwesokudla ngesandla sobunxele.

C. Ngehla masinyane ungene kwesinye isikwele, bese wenza ngakolunye uhlangothi, ushayele idolo langakwesokunxele phezulu bese ushaya ohlangothini lwesobunxele ngesandla sokudla. Phinda, izinhlangothi eziguqukayo.

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

Ipulangwe elinama-Arm Circles

A. Qala endaweni ephezulu yamapulangwe.

B. Phakamisa ingalo eqondile yesokudla phambili, bese uzungeza phezulu. Bend indololwane ukuze uthephe emuva kwesandla ukwehlisa emuva.

C. Shintsha ukunyakaza kokuzungezisa ingalo emuva eplankini. Phinda ngakolunye uhlangothi. Qhubeka nokushintshana.

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

Buyekeza kwe-