Genius Tabata Toilet Paper Workout iyi Ikupangani LOL

Zamkati

• 180 Squat Yadumpha
• Military Plank TP Stack
• Mlendo Umodzi Pansi Padziko Lonse Lapansi Tap
• TP Tower Single-Leg Lifts
• TP Plyo Kankhani-Ups
• Zowonjezera TP Zovuta
• Mbali Yamkati Yachitsulo TP Dinani
• Kudzera Kumapazi TP Pass
• TP Tower Mwendo Kukweza
• Onaninso za

Pali zifukwa zambiri zomwe mungapangire kuti mupewe kulimbitsa thupi: "Malo ochitira masewera olimbitsa thupi ndi ochuluka kwambiri" kapena "Ndilibe nthawi" kapena "Ndilibe zida zilizonse" kapena "Ndilibe komwe ndingachite "kapena" ndilibe chovala. "

#SorryNotSorry koma ndiye ng'ombe yathunthu. Kuchita masewera olimbitsa thupi ndi wophunzitsa mwaluso Kaisa Keranen kukutsimikizira kuti mutha kuchita masewera olimbitsa thupi pogwiritsa ntchito zinthu zapanyumba kwambiri, ndikuyamba kuchita m'malo osakulirapo thupi lanu. Kaisa, yemwe ndi katswiri pa 30-Day Tabata Challenge yathu, amabwera ndi masewera olimbitsa thupi, ovuta, Maonekedwe pa reg. Onetsani maluso ake pantchito yamtunduwu ya Tabata kapena pulogalamu yolimbitsa thupi iyi ya 4 komanso plyo yolimbitsa thupi, kapena pa Instagram yake yonse, pomwe amaphwanya chilichonse chomwe akuchita.

Ndipo ndipamene adayika koyamba kulimbikira kopangira mapepala achimbudzi. Chifukwa chiyani, adasankha kuchita zambiri ndi zomwe timakonda kusewera nawo kubafa?

"Ndi chinthu chatsiku ndi tsiku chomwe aliyense amakhala nacho," akutero Keranen. "Cholinga changa cholimbitsa thupi sikuti ndikungosakaniza zinthu kuti zikhale zosangalatsa komanso zosangalatsa, komanso kuwonetsa anthu kuti sizitengera zambiri kuposa thupi lanu (komanso zinthu zapakhomo nthawi zina zosangalatsa!) mu."

Mosakayikira, intaneti idapenga chifukwa chake. Anthu ambiri akhala akuyesera ndi kukonda masewera olimbitsa thupi a TP kotero kuti Keranen adayikanso mndandanda wamavidiyo omwe amakukondani kuti asonyeze kupambana kwa vutoli.

Kuyambira pamenepo, adatsimikizira kuti TP si chida chokhacho chobisalira m'nyumba mwanu. Wabweranso ndi chizoloŵezi chonse chogwiritsa ntchito poto yophikira ndikuwonetsa apaulendo apabwalo la ndege momwe masewera olimbitsa thupi amachitikira. (Ophunzitsa ena amayamba kupanga zamisala ndi zinthu zapakhomo kuti agwirizanitse zolimbitsa thupi kunyumba, nawonso.)

Tengani mipukutu inayi ya TP (ply iliyonse idzachita) ndi powerengetsera nthawi. Tsatirani zomwe zachitika pansipa, ndipo muwone kanemayo kuti muwone momwe Kaisa amagwiritsira ntchito pepala lachimbudzi IRL. Mutha kuchita kalembedwe ka Tabata (masekondi 20 obwereza momwe mungathere, kapena AMRAP, ndi masekondi 10 opuma). Bwerezani dera kawiri kapena kanayi — kapena mpaka mutatuluka thukuta ndi TP.

180 Squat Yadumpha

A. Ikani mapepala okutira pachimbudzi pamwamba pa wina ndi mnzake. Imani moyang'anizana ndi thunthu lokhala ndi mapazi otambalala kuposa m'lifupi mwake.

B. Tsitsani mu squat kuti mutenge mpukutu woyamba, ndikuphulika mpaka kudumpha ndikutembenuza madigiri 180 kuti muyang'ane njira ina.

C. Mukatera, tsitsani nthawi yomweyo mu squat ina ndikuyika pepala lachimbudzi pansi.

D. Bwerezani, kutsegula pepala la chimbudzi mbali imodzi, ndikupanga okwanira kutsidya.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Military Plank TP Stack

A. Yambani pamalo okwera matabwa ndi pepala lachimbudzi mu mulu umodzi kutsogolo kwa phewa lakumanja.

B. Sungani dzanja lamanja pomwe ili pansi pansi pa chifuwa.

C. Kusungabe malo olimba, owongoka, gwirani mpukutu wapamwamba wa chimbudzi ndikuyiyika pansi pafupi phazi kumanzere. Bwerezani, kusuntha mpukutu uliwonse kuti mupange okwanira.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Chitani zina zonse zomwe zili mbali inayo.

Mlendo Umodzi Pansi Padziko Lonse Lapansi Tap

A. Ikani mapepala achimbudzi pansi mozungulira. Imani pa mwendo wakumanzere moyang'ana ma roll.

B. Kusunga mwendo wakumanja, squat kuti mugwedeze mpukutu kumanzere kwambiri ndi dzanja lamanja. Imani, kenaka squat kuti mukhudze mpukutu wotsatira, kubwereza mayendedwe pamene mukusuntha mzere.

C. Mukadina mpukutu wakumanja kwambiri, bwererani komweko.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Chitani zina zonse zomwe zili mbali inayo.

TP Tower Single-Leg Lifts

A. Ikani mipukutu ya mapepala akuchimbudzi pamwamba pa mzake. Khalani pansi, miyendo yatambasulidwa kumanja kwa ma roll. Tapendekera torso pang'ono kumbuyo, migwalangwa pansi pafupi ndi m'chiuno, komanso pachimake. Yendani mapazi onse awiri inchi kuchokera pansi.

B. Kwezerani mwendo wakumanzere mmwamba ndi pamwamba pa pepala lachimbudzi kupita mbali ina, mukungoyendayenda pansi. Bwerezani ndi phazi lakumanja.

C. Mapazi onse akakhala kumanzere kwa pepala lachimbudzi, bwererani, kukweza mwendo wakumanja mmwamba ndi kupitirira, kenako mwendo wakumanzere mmwamba ndi kupitirira.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

TP Plyo Kankhani-Ups

A. Yambani pamalo okwera matabwa. Ikani mipukutu iwiri ya pepala lachimbudzi motalikirana mainchesi angapo pansi pa nkhope. Ikani masikono ena awiri pansi pang'ono pansi pakhwapa lililonse.

B. Yambani ndi kanjedza pansi kunja pamwamba masikono awiri. Lowetsani kukankhira mmwamba, kenako kanikizani chifuwa kutali ndikudumphira manja, pansi pamizere iwiri pamwamba, pakati pa mizere iwiri ya pepala la chimbudzi.

C. Lowetsani kukankhira mmwamba, kenako kanikirani chifuwa kutali ndikudumphadumpha kunja kwa mipukutu iwiri pansi. Bwerezani, kudumpha manja pakati, kenako pamwamba, ndi zina.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Zowonjezera TP Zovuta

A. Ikani mipukutu inayi ya pepala la chimbudzi pamzere. Imani kudzanja lamanja la mzere, ndikuwongolera mwendo wakumanja.

B. Bwerani bondo ndikutsitsa pansi kuti mugwire zala zakumanja ndi dzanja lamanzere.

C. Imani ndipo nthawi yomweyo kudumphani motsatana pamipukutuyo kuti mutsike kumanzere, ndikukhazikikabe pa mwendo wakumanja, ndikutsika pansi kuti mugunde phazi lakumanja ndi dzanja lamanzere. Pitirizani kudumpha mmbuyo ndi mtsogolo.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Chitani zina zonse zomwe zili mbali inayo.

Mbali Yamkati Yachitsulo TP Dinani

A. Yambani mu thabwa lakumanja kumanja kwa kumanzere ndi mpukutu wa pepala la chimbudzi molingana ndi mawondo ndi mpukutu wina wolingana ndi mapewa, onse awiri kutalika kwa mikono.

B. Pogwira mbali yamatabwa, tulutsani mwendo wakumanja kuti mugwire pansi.

C. Bwererani ku thabwa, kenaka tambasulani mwendo wakumanja kuti mugunde pamwamba. Bwererani ku thabwa.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10. Chitani zina zonse zomwe zili mbali inayo.

Kudzera Kumapazi TP Pass

A. Gona chafufumimba pansi, manja ndi miyendo atatambasula, atanyamula mpukutu wa chimbudzi pepala m'manja.

B. Dulani manja ndi miyendo palimodzi ndikuyika mpukutuwo pakati pa mapazi. Tambasulani mikono ndi miyendo yayitali, mukuyendetsa pansi.

C. Dulani manja ndi miyendo palimodzi, kuti mupititsenso m'manja. Pitirizani kudutsa mpukutuwo mmbuyo ndi mtsogolo.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

TP Tower Mwendo Kukweza

A. Ikani mipukutu ya mapepala akuchimbudzi pamwamba pa mzake. Khalani pansi, miyendo yatambasulidwa kumanja kwa ma roll. Tatsamira torso pang'ono kumbuyo ndi kanjedza pansi pafupi ndi chiuno ndi pakati. Sungani mapazi onse mainchesi pansi.

B. Kwezani miyendo yonse pamwamba ndi pepala la chimbudzi mbali inayo, mukugwedeza mapazi pansi.

C. Bweretsani mayendedwewo, kukweza miyendo ndikukweza kumanja.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Kuti mupeze njira zina zopangira zinthu zapanyumba, onetsetsani izi ku Keranen.

Onaninso za