I-Ultimate 4-Minute Workout yokuqopha i-Stronger Core

-Delile

• Tuck Jump Burpee & Jog
• Izungezisa ngokuthepha okuphambene kwesandla / uzwane
• Lunge Shintshela & Amadolo ku-Elbow
• Side Plank & Uzwane Thepha
• Buyekeza kwe-

Uma kukhulunywa ngenqubo yakho eyinhloko, leyo nto yokugcina oyifunayo ukuphindaphinda, ukunyakaza okuyisidina okungasebenzi empeleni. (Sawubona, ama-crunches.) Uma ufuna izivivinyo zokwenza okhalweni okwenza umsebenzi wazo, zama lokhu kuhamba okunamandla okungagcini ngokukhomba i-abs yakho, kepha kushise umzimba wakho wonke (isb.

Indlela engcono yokubakhipha, yiqiniso, kuku-Workout ye-Tabata yemizuzu engu-4 eqinisekisiwe yokujuluka ngokushesha kunanini ngaphambili. Ithathe kumqeqeshi u-Kaisa Keranen, oqhamuke ne-Tabata Challenge yethu yezinsuku ezingu-30.

Isebenza Kanjani: Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) yokuhamba ngakunye imizuzwana engama-20, bese uphumula imizuzwana eyi-10. Phinda isifunda izikhathi ezi-2 ukuya kwezi-4 zokusha kwesisu okungathi sína.

Tuck Jump Burpee & Jog

A. Yima ngezinyawo ububanzi be-hip ububanzi ngemuva kombhede.

B. Hinge okhalweni ukuze ugobele phambili bese uthinta izandla ezinzwaneni, bese uwela phambili endaweni ephezulu, uwele kancane ngangokunokwenzeka ngezindololwane ezigobile ukuze umunce umthelela, bese wehlela ku-push-up.

C. Cindezela phezulu ukuze uthole ipulangwe, bese ugxumela izinyawo uye phezulu ezandleni futhi ngokushesha uqhume emoyeni, uqhubekisela amadolo esifubeni.

D. Land, bese ugijimela emuva ngokushesha ngamadolo aphakeme uye endaweni yokuqala.

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

Izungezisa ngokuthepha okuphambene kwesandla / uzwane

A. Qala endaweni ephakeme yepulangwe ngamadolo agobe kancane.

B. Phakamisa isandla sobunxele nonyawo lwesokudla ujikeleze umzimba uye kwesokunxele, ngokuthepha isandla nezinyawo ndawonye.

C. Buyela ekuqaleni, bese uphinda ngakolunye uhlangothi, ngokuthepha ukudla kwesokudla nokudla kwesokunxele.

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

Lunge Shintshela & Amadolo ku-Elbow

A. Isinyathelo umlenze wangakwesobunxele emuva ku-lunge eguqukayo, izandla ngemuva kwekhanda, izindololwane zikhomba.

B. Shintsha imilenze ngokushesha, yehlela elungeni umlenze wesobunxele uye phambili. Cindezela ngomlenze wesobunxele ukuze ume futhi ushayele idolo kwesokudla uye endololwaneni yesobunxele.

C. Phindela emuva ngomlenze wangakwesokudla ungene kulayini obuyela emuva bese uphinda ngakolunye uhlangothi.

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

Side Plank & Uzwane Thepha

A. Qala endaweni yepulangwe eseceleni endololwaneni engakwesokudla.

B. Phakamisa umlenze oqonde kwesobunxele bese ukhahlela phambili, uthinta isandla sobunxele ngqo phambi kwesifuba.

C. Buyisela umlenze endaweni yokuqala, bese ukhahlela umlenze wesokunxele phezulu bese uphakamisa ingalo yesokunxele ukuze nithephe ndawonye ngokuqondile phezu komzimba. Phinda.

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

Buyekeza kwe-