I-Total-Body Tabata Circuit Workout Yokuthumela Umzimba Wakho Ku-Overdrive

-Delile

• Kulungele
• Amandla Yesekethe
• Tabata Round 1
• Tabata Round 2
• Buyekeza kwe-

Uma ungakatholi ukunambitheka komlingo wokuzivocavoca onguKaisa Keranen (@kaisafit), uzokwamukela okwangempela. UKaisa wafundisa ikilasi e Umumo Umcimbi weSitolo Somzimba eLos Angeles ngoJuni-esisakaze bukhoma ku Umumo Ikhasi le-Facebook. Lapha, ungajoyina kukho konke ukujima, futhi kuzwakala sengathi ulapho elangeni lase-California elishisayo.

I-ICYMI, ungabamba ukusebenzisa kukaKaisa okungu-4-mintue Tabata kuyo yonke indawo yethu (zama nje lokhu okusunduza phezulu / i-plyo combo noma inselelo yethu ye-Tabata yezinsuku ezingama-30) -kubandakanya nokudala okunamandla okuqukethe izinto zasendlini ezingalindelekile, njengaleli phepha langasese iTabata ukujima noma lokhu kujima kwepotimende lokuhamba.

Kulungele

Ukuphefumula kweBelly

A. Lala ubhekane phansi usesimweni esihle.

B. Donsela ngaphakathi, ushaye isisu phezulu njengebhaluni. Bese ukhipha umoya, udonse inkinobho yesisu phansi.

C. Phinda ukuphefumula okungu-5.

Ibhuloho

A. Lala ubheke phansi izinyawo zitshalwe namadolo ebheke phezulu.

B. Cindezela okhalweni emoyeni ukuze wakhe umugqa oqondile ukusuka emadolweni uye emahlombe. Ukwenza kube nzima kakhulu, phakamisa umlenze owodwa emoyeni.

C. Bamba imizuzwana eyi-10, bese wehlisa futhi uphakamise okhalweni amahlandla ama-5. Shintsha izinhlangothi; phinda.

Ithebula lethebulethi liye enja ephansi

A. Qala endaweni yetafula ngamahlombe phezu kwezihlakala nezinqulu phezu kwamadolo. Phakamisa amadolo bese ubamba umgogodla ukuze uhambise amadolo phansi.

B. Shift hips back futhi uqondise imilenze ukuze ungene enjeni ebheke phansi, umzimba wakhe ukuma okubheke phezulu "V".

C. Gobisa amadolo bese uphonsa okhalweni ukuze ubuyele kuplanethi yetafula. Yenza ama-reps ama-5.

Ukuzungeza Kwaphakathi Nasemuva

A. Guqa phansi, ama-glutes aphumule ezithendeni. Beka isandla sobunxele phansi ngaphambi kwedolo lesobunxele, bese isandla sokudla ngemuva kwekhanda, ukhombe indololwane.

B. Zungezisa umlenze ukuze uthinte indololwane yesokudla ukuya endololwaneni yesokunxele, bese uzungezisa isifuba sivuleke kwesokudla, ufike endololwaneni yesokudla kuya kusilingi.

C. Yenza ama-reps ama-5. Shintsha izinhlangothi, uphinde.

WGW

A. Qala endaweni ephakeme yepulangwe. Hambisa unyawo lwesokudla phambili ngaphandle kwesandla sokudla.

B. Idolo elingezansi kwesokunxele liye phansi, bese uguqula izinkalo emuva, uqondise umlenze wangakwesokudla futhi uguqule isisindo esithendeni sokunene.

C. Shift phambili, bese ubuyela emuva, unyakazise ngobunono ekunwebeni. Yenza izikhathi ezingu-10. Shintsha izinhlangothi phinda.

Squat nge-Reach

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip.

B. Shift okhalweni emuva futhi waguqa amadolo ukwehla ungene squat, bese ucindezela maphakathi nonyawo ukubuyela ukuma. Phinda imizuzwana engu-30.

C. Ngaphansi kwesikwele, finyelela isandla sokudla ngonyawo lwesobunxele, bese ume ufike ezingalweni ngaphezulu.

D. Ku-squat elandelayo, finyelela isandla sobunxele onyaweni lwesokudla, bese ume futhi ufinyelele izingalo phezulu. Qhubeka ushintshana imizuzwana engama-30.

Ukufinyelela Kwangemuva

A. Yima ngezinyawo ububanzi bokubheka okhalweni nezandla okhalweni, amadolo agobeke kancane, futhi ubambe iqhaza.

B. Finyelela ingalo yesokudla phezulu nakwesokunxele, ugobe umzimba wakho ugobe ubheke eceleni kwesokunxele.

C. Buyela esikhungweni, bese uphinda ngengalo yesobunxele. Yenza izikhathi ezi-5 ohlangothini ngalunye.

I-Lateral Lunge ene-Reach

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Thatha igxathu elikhulu uye kwesokudla, uguqe ngamadolo wangakwesokudla uphinde uthumele okhalweni ubuyele emgodini we-lateral, ufinyelela isandla sobunxele ezinzwaneni zangakwesokudla.

C. Cindezela unyawo lwesokudla ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi. Qhubeka ushintshana imizuzwana engama-30.

Reverse Lunge ngokufinyelela

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Thatha isinyathelo esikhulu ubuyele emuva ngomlenze wangakwesokudla, wehlele emgodini kuze kube yilapho ithanga langaphambili lifana phansi, ufinyelela isandla sobunxele uye ezinzwaneni zesokudla.

C. Cindezela onyaweni lwesokudla ukubuyela endaweni yokuqala, bese uphinda ngakolunye uhlangothi. Qhubeka ushintshana imizuzwana engama-30.

Akunazandla Push-Up

A. Qala endaweni ephezulu-ipulangwe ngezinyawo ezinqamule ububanzi. (Ukuguqula, beka amadolo phansi ukuze uqale.)

B. Bend izindololwane emuva ngama-engela angama-45 degree ukwehlisa isifuba phansi. Phakamisa izintende phansi, welula izingalo phambili.

C. Beka izintende phansi ngaphansi kwamahlombe bese ucindezela isifuba kude nephansi ukuze ubuyele endaweni yokuqala. Phinda imizuzwana engu-30.

Iskwele Jump

A. Yima ngezinyawo ububanzi be-hip-wide.

B. Hlala izinqe emuva bese ugoba amadolo ukuze wehlele kuhhafu we-squat, bese ugxuma, welula izingalo phezulu.

C. Landla kancane, wehlise ngokushesha endaweni elandelayo. Bamba lesi sikhundla imizuzwana emi-5, bese weqa ukuqala umaki olandelayo. Phinda imizuzwana engu-30.

Phumula umzuzu owodwa.

Amandla Yesekethe

Reverse Lunge nge-Hurdle Kick

A. Yima ngezinyawo ndawonye. Phindela emuva ngonyawo lwesokudla ungene emlenzeni womlenze wesobunxele.

B. Zungezisa umlenze wesokudla phambili nawuzungeza ukuze wehlise emuva ungene ephangeni kwesokunxele. Phinda imizuzwana engu-45. Shintsha izinhlangothi; phinda.

Push-Up

A. Qala endaweni ephezulu-yamapulangwe ngezinyawo ezinqamule ububanzi. (Ukuze ulungise, phonsa amadolo phansi ukuze uqale.)

B. Gobisa izindololwane emuva kuma-engeli angu-45-degree ukuze wehlise isifuba ukuya kuleveli yendololwane. Bamba isekhondi elingu-1, bese ucindezela isifuba ukusuka phansi ukuze ubuyele endaweni yokuqala. Phinda imizuzwana engu-45.

ISumo Squat Punch Combo

A. Yima ngezinyawo ngobubanzi kunobubanzi besinqe ngaphandle, kukhonjiswe izinzwane.

B. Squat, wehlise kuze kube yilapho amathanga ahambisana nomhlabathi, bese ume futhi ujikelele kwesokunxele, ushaya isibhakela sokudla ngaphansi naphezulu, njengokungathi ushaya phansi kwesikhwama esinzima (i-uppercut).

C. Isikwele, bese ume bese uzungeza ngakwesokunene, ushaye isandla sangakwesobunxele ekuphakameni komzimba nehlombe (isiphambano). Phinda imizuzwana engu-45.

Side Plank Uzwane Ompompi

A. Qala endaweni yepulangwe eseceleni endololwaneni yangakwesobunxele uphakamise izinqulu.

B. Thinta izinzwane zesokudla phambi konyawo lwesokunxele, bese ngemuva konyawo lwesokunxele, ngaphandle kokuthinta kwesokudla kwesokunxele ukuya kwesokunxele. Phinda imizuzwana engu-30. Shintsha izinhlangothi, uphinde.

Yenza amandla wesifunda amahlandla ama-2.

Tabata Round 1

I-Giant Mountain Climbers ukuze ibhalanse

A. Qala endaweni ephezulu yepulangwe. Gibela unyawo lwesokudla ngaphandle kwesandla sokudla.

B. Gxuma futhi ushintshe izinyawo, unyawo lwesokudla endaweni yamapulangwe nonyawo lwesobunxele ngaphandle kwesandla sobunxele. Shintsha izikhathi ezingu-2 ngaphezulu.

C. Cindezela onyaweni lwesokudla bese ume ngomlenze wesokudla, ushayela idolo elingakwesokunxele phezulu phambi kwenqulu yangakwesokunxele ukuze ubhalansi.

D. Beka izintende phansi phansi ngakwesobunxele konyawo lwesokudla bese uthumela unyawo lwesobunxele emuva endaweni yepulangwe. Phinda, gxuma futhi ushintshe izikhathi ezi-3, bese ubhalansisa ngakolunye uhlangothi. Phinda imizuzwana engama-20; phumula imizuzwana engu-10.

I-Lateral Bonding to High Knee Shuffle

A. Yima ngezinyawo ndawonye. Jikela kude ngakwesokunxele, yehla ngonyawo lwesokunxele, bese ngonyawo lwesokudla.

B. Shova ubuyele kwesokudla, ushayele amadolo phezulu ngasesifubeni. Phinda imizuzwana engu-20; phumula imizuzwana engu-10. Yenza yonke eminye imijikelezo yeqe isiqondiso esiphambene.

Yenza lokhu uThabatha round izikhathi ezi-4. Phumula imizuzu emi-2.

Tabata Round 2

I-High Knee Jog kanye ne-Jump

A. Ukushayela okushintshanayo kuze kufike esifubeni. Phinda imizuzwana emi-5.

B. I-squat igxume, ifinyelela izandla ngaphezulu. Izwe kancane, bese ubuyela emuva emadolweni aphezulu. Phinda imizuzwana engama-20; phumula imizuzwana engu-10.

I-Half Burpee

A. Qala endaweni ephezulu yepulangwe.

B. Izinyawo ze-Hop phambili phambili kwezandla ezingaphandle. Cwila esikweleni esiphansi, uphakamise izingalo ngaphezulu, biceps ngezindlebe.

C. Beka izintende phansi phakathi kwezinyawo nezinyawo ze-hop emuva endaweni ephakeme yepulangwe. Phinda imizuzwana engama-20; phumula imizuzwana engu-10.

Isikwele ku-Oblique Crunch

A. Yima izinyawo zibe banzi kunobubanzi be-hip ngokuhlukana, izandla ngemuva kwekhanda nezindololwane zibheke.

B. Hlala emuva ezinqeni bese uguqa ngamadolo ukwehlela esikweleni.

C. Yima, ushayele idolo langakwesokudla ubheke esifubeni futhi ujikeleze umzimba ukuze uthinte indololwane yangakwesobunxele uye edolweni langakwesokudla. Phinda, izinhlangothi ezishintshayo, imizuzwana engu-20; phumula imizuzwana engu-10.

I-Spider Plank

A. Qala endaweni ephezulu yepulangwe.

B. Dweba idolo langakwesokudla ukuze uthinte indololwane yangakwesokudla, unyakazise unyawo phansi. Bamba imizuzwana emi-3, bese ubuyela epulangwe eliphezulu bese uphinda ngakolunye uhlangothi. Phinda imizuzwana engama-20; phumula imizuzwana engu-10.

Yenza lokhu uThabatha round 2 izikhathi. Phumula imizuzu emi-2, bese ulandela inqubo yokwehlisa epholile kaKaisa, noma uzame lokhu ukuqeqeshwa kwangemva kokuzivocavoca.

Buyekeza kwe-