Ntchito ya Tabata iyi imasunthira pamlingo wotsatira

Zamkati

• Burpee wokhala ndi dzanja lotsutsana ndi chala chakuphazi
• Kankhirani-mmwamba ndi kasinthasintha Tsegulani
• Squat kuti Punch
• Plank ndi Arm Circles
• Onaninso za

Kodi ndi matabwa angati otopetsa, ma squats, kapena ma push-up omwe mukuganiza kuti mudachita m'moyo wanu? Otopa nawo pano? Kulimbitsa thupi kwa Tabata uku kudzathetsa izi; ndikutulutsa kwamphindi 4 kwathunthu kwa thabwa, kukankha, ndi kusiyanasiyana komwe kumatsutsana ndi thupi lanu ndi malingaliro anu m'njira zosiyanasiyana. Wodziwika bwino kumbuyo kwake si winanso koma mphunzitsi Kaisa Keranen, aka wotchuka @kaisafit komanso mlengi wazovuta zathu zamasiku 30 a Tabata. Kodi kulimbitsa thupi kwake kumapereka chiyani? Mwamwayi, pali zambiri komwe izi zidachokera. Ingoyang'ana kulimbitsa thupi kwake kwa Tabata, miniti 4-push-up / plyo dera, kapena kulimbitsa thupi kwa Tabata pamiyendo ndi miyendo.

Momwe zimagwirira ntchito: Zikafika ku Tabata, zonse zimangopita molimbika momwe mungathere kuti mubwerenso ambiri momwe mungathere (AMRAP). Mukungosuntha kulikonse kwa masekondi 20, kenako mumapuma masekondi khumi. Bwerezani kuzungulira kawiri kapena kanayi kuti muzichita masewera olimbitsa thupi omwe angakusiyeni kupuma.

Burpee wokhala ndi dzanja lotsutsana ndi chala chakuphazi

A. Yambani pamalo okwera.

B. Lembani mwendo wowongoka wakumanja pansi pa mwendo wakumanzere ndikukankhira chidendene kumanzere, kukweza dzanja lamanzere kuti mugunde zala zakumanja. Bwererani ku thabwa lalitali. Bwerezani mbali inayo, ndikugwedeza zala zakumanzere ndi dzanja lamanja, kenaka mubwerere ku thabwa lalitali.

C. Lumpha mapazi mpaka m'manja. Nthawi yomweyo iphulika ndikulumpha. Nthaka, kenako ikani manja pansi ndikudumphira kumtunda wapamwamba.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Kankhirani-mmwamba ndi kasinthasintha Tsegulani

A. Yambani pamalo okwera. M'munsi pachifuwa pansi kuti mupange kukankha.

B. Kankhirani pachifuwa kuchoka pansi, ndipo nthawi yomweyo kwezerani mkono wakumanja padenga kuti chifuwa chitseguke.

C. Bwererani dzanja lanu mu thabwa lalitali, kenako kanikizaninso kwina, nthawi ino mukwezera mkono wakumanzere ndikupotozera kumanzere. Bwerezani, kusinthasintha mbali.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Squat kuti Punch

A. Tsikirani mu squat ndi manja ogwirana kutsogolo kwa nkhope, kugwetsa matako pansi momwe mungathere pamene mukukhala ndi pakati ndi mawondo kumbuyo kwa zala.

B. Limbikitsani, kuyendetsa bondo lamanja mpaka pachifuwa kwinaku mukugunda kumanja ndi dzanja lamanzere.

C. Nthawi yomweyo tsitsani ku squat ina, ndikuchita mbali inayo, kuyendetsa bondo lakumanzere ndikumenyetsa kumanzere ndi dzanja lamanja. Bwerezani, kusinthasintha mbali.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Plank ndi Arm Circles

A. Yambani pamalo okwera.

B. Kwezani dzanja lamanja lolunjika kutsogolo, kenako zungulirani pamwamba. Pindani chigongono kuti mugwire kumbuyo kwa dzanja kuti mutsike kumbuyo.

C. Sinthani kuyendetsa kuti mubwezere mkono kubwalo. Bwerezani mbali inayo. Pitirizani kusinthana.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Onaninso za