Ntchito Yolimbitsa Thupi Yathunthu Yotentha M'mphindi 4 Zokha

Zamkati

• Half Burpee to Wide Push-Up
• Lunge Switch yokhala ndi Hip Circle Open
• Kusunthira Pamtunda Wapatali
• Mbali Yapafupi yokhala ndi Manja ndi Chala Chala
• Onaninso za

Masiku ena, mumakhala ndi nthawi yopatula gawo lathunthu la ola limodzi kuti muwonetse gawo limodzi. Masiku ena, mumangokhala ndi mphindi zisanu kuti mutuluke thukuta, ndipo mufunika thupi lanu lonse kuti liwotche ngati gehena. Chizolowezi ichi kuchokera kwa wophunzitsa Kaisa Keranen (@kaisafit) ndiimodzi mwa izo zolimbitsa thupi.

Ngati mumadziwa bwino Tabata, mumadziwa kubowola: Chitani chilichonse masekondi 20 molimba komanso mwachangu momwe mungathere, kenako mupumule masekondi 10. Chitani maulendo awiri kapena anayi ndipo thupi lanu lidzakhala toast. (PS Palibe chilichonse chomwe chikuyenera kukhala chosavuta-ndichifukwa chake mutha kumaliza kulimbitsa thupi lonse mphindi 4 mosabisa.)

Wokakamira pakuwotcha kwachangu komanso kwaukali? Chotsatira: Tabata Challenge yathu ya Masiku 30, yopangidwa ndi (ndaninso?) Kaisa mwiniwake.

Half Burpee to Wide Push-Up

A. Yambani pamalo okwera kwambiri ndi mapazi otambalala m'chiuno.

B. Dumpha mapazi mpaka manja, kenako nthawi yomweyo mubwerere kumalo oyambira.

C. Lembani manja onse awiri mainchesi pang'ono, ndipo nthawi yomweyo mutsike ndikukankhira.

D. Kanikizani pachifuwa kuchoka pansi, ndikudumphani manja kubwerera pomwe mukuyambira.

Chitani ma reps ambiri momwe mungathere (AMRAP) kwa masekondi 20; kupumula kwa masekondi 10.

Lunge Switch yokhala ndi Hip Circle Open

A. Pokhala pamtunda, mwendo wakumanja kutsogolo ndikupindika pa madigiri 90, ndi mwendo wakumanzere wotambasulidwa mmbuyo ndi kupindika kofewa.

B. Lumpha ndi kusinthana ndi mwendo wakumanzere. Nthawi yomweyo kulumpha ndikubwerera ku mwendo wakumanja.

C. Kuloza kulemera pa mwendo wakumanja kuyimirira. Kankha mwendo wakumanzere kupita kutsogolo, kupita mbali, ndi kumbuyo, kutsikanso mchimwene kubwereza.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Pangani kuzungulira kwina kulikonse.

Kusunthira Pamtunda Wapatali

A. Yambani kuyimirira ndi mapazi limodzi.

B. Kuyambira ndi mwendo wakumanzere, sinthani mawondo mpaka pachifuwa, kupopera dzanja loyang'ana ndi mwendo woyang'ana, ndikugwedezera kumanja kwa masitepe asanu.

C. Imani kaye theka lachiwiri pamiyendo yakumanja, mwendo wakumanzere udakali bondo, kenako nkubwereza kusinthana mbali zisanu.

D. Imani mwendo wamanzere kwa mphindi 1 musanasunthe kumanja kachiwiri. Pitirizani kusuntha uku ndi uku.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Mbali Yapafupi yokhala ndi Manja ndi Chala Chala

A. Yambani mu thabwa lakumanja, kusinthanitsa ndi chigongono chakumanja ndi mbali ya phazi lamanja, zala zam'manja ndi zala zakutsogolo.

B. Lonjezani dzanja lamanzere kumutu, bicep ndi khutu, kutambasula kuyambira zala mpaka kumapazi.

C. Phatikizani abs kuti mukweze mwendo wakumanzere wowongoka ndi mkono wakumanzere kuti mugwire dzanja mpaka zala molunjika pamimba. Nthawi yomweyo fikirani mkono wakumanzere ndi mwendo wautali kachiwiri.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Chitani zina zilizonse mbali inayo.

Onaninso za