The Ultimate 4-Minute Workout Yopanga Cholimba Core

Zamkati

• Tuck Jump Burpee & Jog
• Kusinthasintha Kwakusanja Kwamanja / Thupi
• Lunge Switch & Knee to Elbow
• Mbali Yapafupi & Chala Chala
• Onaninso za

Zikafika pazomwe mumachita, chinthu chomaliza chomwe mukufuna ndikubwereza bwereza, kuyenda kosasangalatsa komwe sikugwira ntchito kwenikweni. (Moni, crunches.) Ngati mukuyang'ana masewera olimbitsa thupi olimbitsa m'chiuno omwe amagwiradi ntchito yawo, yesani mayendedwe amphamvuwa omwe samangoyang'ana abs anu, koma kuwotcha thupi lanu lonse (monga: mitundu yonseyi ya matabwa).

Njira yabwino yowachotsera, inde, ndikulimbitsa thupi kwa mphindi 4 ku Tabata komwe kungakupangitseni kutuluka thukuta mwachangu kuposa kale. Itengereni kwa mphunzitsi Kaisa Keranen, yemwe anabwera ndi Tabata Challenge yathu ya Masiku 30.

Momwe Imagwirira Ntchito: Chitani mobwerezabwereza momwe mungathere (AMRAP) pakusuntha kulikonse kwa masekondi 20, kenako pumulani masekondi 10. Bwerezani dera 2 mpaka 4 kuti muwotche kwambiri mimba.

Tuck Jump Burpee & Jog

A. Imani ndi mapazi motalikirana m'chiuno-m'lifupi kumbuyo kwa mphasa.

B. Mangirirani m'chiuno kuti mugwadire kutsogolo ndikugwira zala zakumapazi, kenako mugwere pamalo okwera kwambiri, ndikufika mofewa momwe zingathere ndi zigongono zopindika kuti mutengeke, ndikutsikira.

C. Kanikizani mpaka thabwa, ndiye kulumpha mapazi mmwamba m'manja ndipo nthawi yomweyo kuphulika mumlengalenga, kuyendetsa mawondo mpaka pachifuwa.

D. Land, ndiye nthawi yomweyo thamangani chammbuyo ndi mawondo okwera kuti muyambe.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Kusinthasintha Kwakusanja Kwamanja / Thupi

A. Yambani pamalo okwera ndipo mawondo awerama pang'ono.

B. Kwezani dzanja lamanzere ndi phazi lamanja ndikusinthasintha thupi kumanzere, ndikudina dzanja ndi phazi limodzi.

C. Bwererani kuti muyambe, kenako mubwereza mbali inayo, pogogoda dzanja lamanja ndikudya chakumanzere.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Lunge Switch & Knee to Elbow

A. Khwerero kumanzere kumbuyo kwanu, kumbuyo kwa mutu, zigongono zikuloza.

B. Sinthani mwachangu miyendo, ndikufika panjira ndi mwendo wamanzere patsogolo. Dinani kupyola mwendo wakumanzere kuti muyime ndikuyendetsa bondo lakumanja mpaka ku chigongono chakumanzere.

C. Bwererani kumbuyo ndi mwendo wakumanja mumalowedwe obwereza ndikubwereza mbali inayo.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Mbali Yapafupi & Chala Chala

A. Yambani mbali yamatabwa pambali pa chigongono chakumanja.

B. Kwezani mwendo wamanzere wakumanja ndikukankhira patsogolo, ndikudina dzanja lamanzere kutsogolo kwa torso.

C. Bweretsani mwendo pamalo poyambira, kenaka kwezani mwendo wakumanzere mmwamba ndikukweza mkono wakumanzere kuti mugunde molunjika pamutu. Bwerezani.

Chitani AMRAP kwa masekondi 20; kupumula kwa masekondi 10.

Onaninso za