Ọrụ Tabata nkeji 4 nke na-ere calorie ma na-ewuli ike

Ndinaya

• Mwụli elu 2 ruo 1
• Onye na-agba bọmbụ otu ụkwụ
• Ngbanwe nke akpa ume ka ọ bụrụ ihe mgbochi
• Hamstring Stretch Plyo Push-Up
• Nyochaa maka

Nọgidesiri ike n'ụlọ na enweghị oge mgbatị ahụ? Wepu ihe ngọpụ - mgbatị ahụ Tabata a sitere n'aka onye nkuzi Kaisa Keranen (@KaisaFit) na-ewe naanị nkeji anọ ma chọọ akụrụngwa efu, yabụ ị nwere ike ime ya ebe ọ bụla, oge ọ bụla. Tabata na-arụ ọrụ site n'ịgba gị aka ka ị gbalịsie ike dị ka mmadụ nwere ike ruo obere oge-20 sekọnd-wee nye gị ezumike ngwa ngwa. Jikọta usoro oge ahụ na mgbali cardio/ike na-ewekọta ahụ gị niile (na uche gị), ị nwere uzommeputa maka mgbatị ahụ ngwa ngwa na oke iwe. (N'ịhụnanya? Gbalịa ịma aka Tabata ụbọchị iri atọ anyị.)

Otu o si arụ ọrụ: Mee ọtụtụ reps dị ka o kwere mee (AMRAP) maka sekọnd 20, wee zuru ike maka sekọnd 10. Tinyegharịa sekit 2 ruo ugboro 4 maka mgbatị ahụ nke ga -eme ka obi gị na -agba ọsọ na akwara gị na -ama jijiji.

Ị ga -achọ: Ute mgbatị ahụ ma ọ bụrụ na ị nọ n'elu elu siri ike.

Mwụli elu 2 ruo 1

A. Guzo n'otu ngwụcha nke ute ahụ, obosara ụkwụ hips dị iche na nke dị n'akụkụ ihu ute.

B. Na-efegharị ogwe aka na wụpụ n'akụkụ n'akụkụ n'elu ute ahụ, na-ada n'ụkwụ ihu naanị, wee gbagharịa n'akụkụ ahụ ọzọ iji daa n'ụkwụ abụọ ahụ.

C. Gbanwee ntụzịaka, na -amali site n'ụkwụ abụọ ruo na ihu n'ihu ruo ụkwụ abụọ ọzọ. Gaa n'ihu na-amagharị azụ na gaba.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd.

Onye na-agba bọmbụ otu ụkwụ

A. Malite na nkịta chere ihu ala. Were ụkwụ aka nri elu n'ime nkịta nwere ụkwụ atọ, na-eme ahịrị kwụ ọtọ site n'isi ruo na mkpịsị ụkwụ.

B. Rụgharịa ikpere ụkwụ ka ọ tụba ahụ n'ala na gaa n'ihu, ihu na-akpụ akpụ, emesia obi, wee bọta afọ n'elu ala. Pịa ruo nkịta na -eche ihu elu, mgbe niile ka na -ejide ụkwụ aka nri n'ala.

C. Bịgharịa gaa na nkịta chere ihu ala na -ebuli ụkwụ aka nri ya elu.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Gbanwee n'akụkụ ọ bụla.

Ngbanwe nke akpa ume ka ọ bụrụ ihe mgbochi

A. Malite n'ụra site na iji aka ekpe gaa n'ihu.

B. Gbaa okirikiri aka nri gaa n'ihu na gburugburu ka ịlaghachi azụ banye n'ime nri nri ekpe.

C. Mgbe ahụ wụpụ wee gbanwee gaa na nri nri, wee wụlikwa elu ma laghachi azụ na nri nri ekpe.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Gbanwee akụkụ nke ọ bụla.

Hamstring Stretch Plyo Push-Up

A. Guzosie ike n'ụkwụ obosara n'úkwù ma kwụgide n'úkwù iji tinye ọbụ aka n'ala n'ihu ụkwụ.

B. Daa n'ihu, na-ada nwayọ na ala nke ọnọdụ ịkwalite. Pụpụ aka gị ma bulie hips ka ọ welie aka azụ, ọkara ruo n'ụkwụ.

C. Pụpụ aka ka ịlaghachi ka ịmalite.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd.

Nyochaa maka