Mini Resistance Band Tabata Workout Yosunthira Simungalingalire

Zamkati

• Kuzungulira kwa Plank kupita ku Row
• V-Up mpaka Koka-Pansi
• Boat Hold Row
• Spiderman Kankhani-Ups
• Onaninso za

Kumanani ndi mlongo wamng'ono, wokongola wa gulu lotsutsa: miniband. Musalole kukula kwake kukupusitseni. Zimagwira ntchito ngati kuyaka kwambiri (ngati sichoncho!) Monga gulu lachikale lotsutsa. Gwiritsani ntchito kusuntha modabwitsa komanso movutirapo kuchokera kwa katswiri wa Tabata Kaisa Keranen (@kaisafit), ndipo muli ndi njira yabwino yopangira masewera olimbitsa thupi kwa mphindi zinayi yomwe imagwira ntchito.

Momwe imagwirira ntchito: Mufunika mini resistance band (tengani imodzi ku Amazon yotsika mtengo kwambiri). Chitani kusuntha kulikonse mu protocol ya Tabata: masekondi 20 a reps ambiri momwe mungathere (AMRAP), kenako masekondi 10 mupume. Kenako pitani ku gawo lotsatira. Bwerezani dera lonse kawiri kapena kanayi kuti muwotche thupi lonse. (PS Onjezani masewera olimbitsa thupi a booty-toning miniband pambuyo pake kuti muwonjezeko ma glutes anu kwambiri.)

Kuzungulira kwa Plank kupita ku Row

A. Yambani pamalo okwera matabwa ndi mapazi motalikirana m'chiuno, mutagwira malekezero a miniband m'dzanja lililonse.

B. Kulemera kumanja kumanzere, tembenuzani torso kumanja, ndikunyamula phazi lakumanzere kuti mugwire kumanja kwa thupi. Nthawi yomweyo kulungani mkono wakumanja mmwamba, kujambula chigongono molunjika kumbuyo, kutambasula miniband.

C. Pang'onopang'ono ndikuwongolera, tambani phazi lakumanzere kubwerera ku thabwa lalitali ndikumasula gulu kuti mubwerere pomwe idayambira.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

V-Up mpaka Koka-Pansi

A. Gonani pansi ndi miyendo ndi manja kutambasulidwa, miniband ikutambasula pakati pa manja onse awiri. Kwezani mikono mpaka madigiri pafupifupi 45 ndi miyendo kuti igwere pansi kuti muyambe.

B. Crunch up kuti apange "V" malo okhala ndi thupi koma ndi zonyezimira zofanana pansi.

C. Jambulani zigongono pansi ndikutuluka m'mbali kuti mukoke chingwe chaching'ono ndikutsitsa kumbuyo kwamutu.

D. Pang'onopang'ono tembenuzani kuyenda kuti mubwerere kumalo oyambira popanda kugwetsa mapazi kapena mapewa pansi pakati pa reps.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Boat Hold Row

A. Yambirani pomwe muli bwato, thupi looneka ngati "V", mutanyamula miniband ndi manja onse awiri ndikuluka kuzungulira mapazi onse awiri.

B. Kusunga malowa, ikani manja kumbuyo pafupi ndi chifuwa, kujambula zigongono kumbali.

C. Pang'onopang'ono bwererani pamalo oyambira popanda kutuluka paboti.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Spiderman Kankhani-Ups

A. Yambani pamalo okwera matabwa ndi miniband yotambasulidwa pamapazi onse awiri.

B. Lowetsani kukankhira mmwamba, mukuyendetsa bondo lamanja chakumanja.

C. Dinani pachifuwa kuchokera pansi ndikubwereranso phazi lakumanja pafupi ndi kumanzere. Bwerezani mbali inayo.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Onaninso za