Killer Push-Up / Plyo Workout Imangotenga mphindi 4

Zamkati

• Kusintha kwa Lunge
• Kankhani-Mmwamba ndi Kuthamanga Kwa mwendo Wowongoka
• In and Out Squat Jump Taps
• Dive-Bomber Push-Up
• Onaninso za

Nthawi zina mumatanganidwa kwambiri kuti musamachite masewera olimbitsa thupi kapena mukufuna masewera olimbitsa thupi omwe angapangitse kuti mtima wanu ukhale wotentha mu nthawi yomwe mumatenga kuti mutenthetse m'kalasi. Ndipamene muyenera kugwiranso Kaisa Keranen (aka @KaisaFit) pa chowotcha ichi champhindi 4. Zinthu zinayi izi ndikutsimikizika kuti mudzatuluka thukuta nthawi yayitali. (Zambiri kuchokera ku Kaisa: Zolimbitsa 4 za Plank ndi Plyometric Zomwe Zimagwira Thupi Lanu Lonse)

Mawonekedwe awa amachotsedwa ku masewera olimbitsa thupi a Tabata, mawonekedwe a OG a maphunziro apamwamba kwambiri. Momwe zimagwirira ntchito: pakuyenda kulikonse, chitani AMRAP (mabwereza ochuluka momwe mungathere) mumasekondi 20, kenaka mupumule kwa masekondi khumi. Bwerezani kuzungulira kawiri kapena kanayi kuti muchite mwachangu, mwamphamvu zomwe zingakhudze thupi lanu lonse.

Kusintha kwa Lunge

A. Kuyambira ndi mapazi limodzi, tulukani m'ndende mbali imodzi.

B. Dumpha mapazi limodzi, kenako ndikudumphira m'ndende mbali inayo. Bwerezani.

Kankhani-Mmwamba ndi Kuthamanga Kwa mwendo Wowongoka

A. Kutsika mu kukankha-mmwamba.

B. Kankhirani mmwamba ndi kukankha mwendo wakumanzere kumanzere kwa triceps. Bwerezani. Chitani dera lina lililonse kutsidya lina.

In and Out Squat Jump Taps

A. Ikani mapazi anu pamalo okwera, kutsikira pansi ndikugwedeza pansi ndi dzanja limodzi.

B. Dumpha mapazi palimodzi, kenako nkubwereranso, mukukwapula ndikugwedeza pansi ndi dzanja linzake. Bwerezani.

Dive-Bomber Push-Up

A. Yambani mu galu wotsika.

B. Bendani mikono mu triceps kukankhira mmwamba ndikukoka chifuwa kupyola kwa galu wokwera.

C. Bwererani ku galu wotsika. Bwerezani.

Onaninso za