Le Workout Yomzimba Wonke we-HIIT Izokujulukisa Ngaphansi Kwemizuzu Engu-5

-Delile

• Ama-Lunge ku-Push-Up Yomlenze Owodwa
• Ukushintshwa Kwamapulangwe Ohlangothi
• Ukungena Nokuphuma Kwesumo Sumo
• Phambili / Okulandelayo Push-Ups
• Buyekeza kwe-

Ungenza noma yini imizuzu emihlanu, akunjalo? Yebo, lokhu kuzivocavoca ngesitayela se-Tabata okukhulu kakhulu okuvela kumqeqeshi odumile kwezokuxhumana uKaisa Keranen (@KaisaFit) kuzovivinya kakhulu amandla akho.

Ukuzivocavoca kukuphonsela inselelo yokwenza izinto ezinzima ezibandakanya ukusunduza nokuhlukahluka kweplank ongakaze ukukubone ngaphambi-kwemizuzwana engama-20, kufane nokuphindaphinda okuningi ngangokunokwenzeka (AMRAP). Uthola ukuphumula imizuzwana eyi-10, bese udlulela kokulandelayo. (ICYMI, lena ifomula eyisisekelo yokuzivocavoca i-Tabata.) Phinda isekethe amahlandla amabili kuya amane ukuthola ukuvivinya umzimba okushesha kakhulu, okunzima kakhulu ongakuthola ohlangothini lwe-barbell.

Lungela imizuzu emihlanu enamandla kakhulu yempilo yakho. Uqedile ngamandla asele? Kwenze futhi.

Ama-Lunge ku-Push-Up Yomlenze Owodwa

A. Qala ngesikhundla se-lunge emlenzeni wesokudla, amadolo agobe kuma-90 degrees, izingalo zinwetshwa ngezindlebe.

B. Beka izandla phansi. Khahlela umlenze wangakwesokudla emuva bese uwuphakamisa, wehlise ucindezele phezulu.

C. Buyela ekuqaleni bese uphinda.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Phinda ngakolunye uhlangothi.

Ukushintshwa Kwamapulangwe Ohlangothi

A. Qala ngepulangwe eliseceleni lengalo ngakwesokunxele, umlenze wesobunxele nengalo iphakanyiselwe esibhakabhakeni.

B. Sonta i-torso ubheke phansi, wehlise umlenze wesobunxele bese ukha ingalo yesobunxele ngaphansi komzimba.

C. Buyela ekuqaleni bese uphinda.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Phinda ngakolunye uhlangothi.

Ukungena Nokuphuma Kwesumo Sumo

A. Qala nge-squat ephansi, izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana.

B. Shayela ezithendeni ukuze ugxume izinyawo ndawonye, ​​ume ubude.

C. Gxumela izinyawo emuva uphinde uphinde.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Phinda ngakolunye uhlangothi.

Phambili / Okulandelayo Push-Ups

A. Qala phezulu endaweni yokuphusha.

B. Hambisa ingalo yangakwesokudla phambili bese wehlela ku-push-up. Buyisela ingalo yangakwesokudla emuva ukuqala, bese eceleni; yehlela ku-push-up.

C. Buyela ekuqaleni bese uphinda. Yenza wonke amanye amasethi ohlangothini oluphambene.

Yenza i-AMRAP imizuzwana engu-20; phumula imizuzwana engu-10. Phinda ngakolunye uhlangothi.

Buyekeza kwe-