Pre-Flight Tabata Workout Yoyenera Kuchita Ku Airport

Zamkati

• Mpando Wakulowa ndi Kutuluka Kankhani-Up
• Okwera Mapiri a Cross-Body Okwera
• Gawani Gulu Kuti Mukatuluke
• Chair Squat Jump
• Onaninso za

Oyendayenda ndi owongoka-wotopetsa. Kuyambira koyambirira m'mawa kuyimilira kudikirira mumizere yachitetezo ndikuthana ndi kuchedwa, palibe malire pazinthu zomwe zingakupangitseni kutopa AF-ndipo musanakwere ndege kuti mukhale pansi kwa maola ambiri.

Inu akhoza chug latte ndikudikirira pachipata chanu kapena mutha kupanga masewera olimbitsa thupi osagwiritsa ntchito zida za Tabata pomwe mwakhala kuti mupeze mphamvu, endorphin, ndipo mphamvu ya metabolism. Wophunzitsa Kaisa Keranen (@kaisafit) wapanga kulimbitsa thupi kwa Tabata kopatsa mphamvu kwenikweni. Mochedwa kuthawa? Chachikulu-kuthamangira kuchipata chanu ndi kutentha kwanu. Zotsimikizika kuti mudzakhalabe ndi nthawi yokwanira yochita izi, ndipo mwina mutha kumaliza kulimbitsa thupi, poganiza kuti ndi mphindi zinayi zokha. (Inde, kwenikweni. Zozizwitsa zolimbitsa thupi za Tabata zimakwanira ndi thukuta mkati mwa mphindi zisanu.)

Momwe imagwirira ntchito: Pezani malo otseguka pamipando yolimba ya eyapoti. Chitani chilichonse kwa masekondi 20, kenaka mupumule kwa masekondi khumi musanapite ku china. Bwerezani dera lonse kawiri kapena kanayi kuti muzichita masewera olimbitsa thupi omwe angapangitse kuti thupi lanu lizikhala bwino. (Tsatirani izi ndi ndege zomwe mungachite mukamathawa.)

Mpando Wakulowa ndi Kutuluka Kankhani-Up

A. Yambani pamalo okwera kwambiri ndi mapazi okulirapo pang'ono kupingasa m'chiuno pansi ndi manja mikono yamipando.

B. Pindani zigongono kuti mutsike kukankha-mmwamba, ndiyeno muthamangitse mikono yapampando ndi kutera ndi manja aang'ono pampando.

C. Nthawi yomweyo tsitsani kukankha-mmwamba, kenaka kankhani mwamphamvu kuchoka pampando kuti mulumphire manja mmwamba kuti muyambire.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Okwera Mapiri a Cross-Body Okwera

A. Yambani pamalo okwera kwambiri ndi miyendo pampando.

B. Yendetsani bondo kumanja chakumanzere, mukuzungulira m'chiuno.

C. Sinthani mwachangu, kubwezera phazi lakumanja pampando ndikuyendetsa bondo lakumanzere molunjika ku chigongono chakumanja.

Chitani AMRAP kwa masekondi 20; kupuma kwa masekondi 10.

Gawani Gulu Kuti Mukatuluke

A. Yambirani pagawo la squat ndi zingwe zakumbuyo zapampando.

B. Lembani mwendo wakutsogolo ndikudumpha, ndikubwezeretsanso pampando ndikukankhira kutsogolo.

C. Mosamala bwererani kumiyendo yakutsogolo ndikubwerera kumalo oyambira, ndikugwada pansi kuti muyambe ulendo wina.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Chair Squat Jump

A. Khalani pamphepete mwa mpando wokhala ndi mapazi pansi, wokulirapo pang'ono kupingasa m'chiuno.

B. Kulemera kwakusunthira patsogolo pang'ono kukankhira kumapazi ndikudumphira mlengalenga.

C. Yendani pang'onopang'ono, nthawi yomweyo mutakhala pansi mu squat, ndikugogoda mpando ndi glutes.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Onaninso za