Thupi Lathunthu la Tabata Lomwe Mungathe Kuchita Pabalaza Yanu

Zamkati

• Side Plank Dip & Reach
• Lunge kupita Patsogolo Hop
• Pangani ndi Knee Drive & Kick Out
• Curtsey Lunge kupita ku Lateral & Front Kick
• Onaninso za

Mukuganiza kuti mukusowa pakhomopo, zida zama Cardio, ndi malo ochitira masewera olimbitsa thupi kuti mulimbitsa thupi? Ganiziraninso. Kulimbitsa thupi kunyumba kwa Tabata kunyumba kuchokera kwa mphunzitsi wanzeru Kaisa Keranen (aka @kaisafit, katswiri wazolimbana ndi Tabata masiku 30) safuna zida kupatula thupi lanu-koma sizitanthauza kuti sizingawotchere minofu yanu.

Ngati simunachitepo Tabata kale, nayi mfundo yake: pitani molimba momwe mungathere kwa masekondi 20, kenako mupumule masekondi 10. Ino si nthawi yopondereza ayi; muyenera kumverera nthawi yomweyo. Izi zikunenedwa, dzipatseni kutentha pang'ono (kuyenda kwina, squats zolimbitsa thupi, kutambasula mwamphamvu, kapena chizoloŵezi chofulumira) kuti musunthe musanachite zovuta izi.

Momwe imagwirira ntchito: kwa masekondi 20, chitani mobwerezabwereza momwe mungathere (AMRAP) woyamba kusuntha. Pumulani kwa masekondi 10, kenako pitani paulendo wina. Bwerezani dera kawiri kapena kanayi.

Side Plank Dip & Reach

A. Yambani mu mbali yakumanja, kusanja padzanja lamanja ndi mbali ya phazi lamanja, dzanja lamanzere likutambasukira kudenga.

B. Gwetsani m'chiuno chakumanja kuti mugwire pansi, kenako kwezani m'chiuno mmbali mozungulira, kusesa mkono wakumanzere, bicep pafupi ndi khutu.

Chitani AMRAP kwa masekondi 20, kupuma kwa masekondi 10. Chitani zina zilizonse mbali inayo.

Lunge kupita Patsogolo Hop

A. Yendani chammbuyo ndi mwendo wakumanja kulowa mobwerera mobwerera.

B. Kokani mapazi awiri kuti musinthe miyendo mlengalenga ndikudumphira patsogolo pang'ono, ndikufika pang'onopang'ono pamiyendo yakumanja, mwendo wamanzere ukukankhira kumtunda.

C. Nthawi yomweyo tulukani phazi lamanja ndikutsikira kumbuyo komweko mbali yomweyo.

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

Pangani ndi Knee Drive & Kick Out

A. Yambani pamalo okwera matabwa.

B. Konzani bondo lakumanja molunjika ku chigongono chakumanzere, ntchafu zanu kuzungulira kumanzere.

C. Wongolani mwendo wakumanja ndikuutambasulira kumanja, ngati kuti mukufuna kukhudza phewa lamanja.

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

Curtsey Lunge kupita ku Lateral & Front Kick

A. Bwererani kumbuyo ndi kumanzere ndi phazi lamanja, kutsikira mu curtsey lunge, manja mchiuno.

B. Kanikizani phazi lakumanzere ndikuyimirira, kusuntha mwendo wakumanja wolunjika kumbali, kenako kutsogolo, kenako kumbali kachiwiri.

C. Kutsikira kumbuyo mu nsalu zamkati kuti muyambirenso kubwereza. Sungani mayendedwe pang'onopang'ono komanso owongoleredwa.

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

Onaninso za