Ọrụ Tabata zuru oke ị nwere ike ịme n'ime ụlọ gị

Ndinaya

• Itinye akụkụ akụkụ ya
• Lunge ka Forward Hop
• Plank jiri Knee Drive & Kụpụ
• Curtsey Lunge gaa na mpụta & Kick n'ihu
• Nyochaa maka

Chee na ịchọrọ akwa dumbbells, akụrụngwa cardio na mgbatị ahụ iji nweta ezigbo mgbatị ahụ? Chee echiche ọzọ. Nlekọta Tabata a n'ụlọ site n'aka onye na-enye ọzụzụ Kaisa Keranen (aka @kaisafit, onye isi n'azụ ịma aka Tabata ụbọchị iri atọ) achọghị akụrụngwa ọ gwụla ahụ gị-mana nke ahụ apụtaghị na ọ gaghị eghe akwara gị.

Ọ bụrụ na ịmebeghị Tabata na mbụ, nke a bụ isi okwu: gbalịsie ike ruo 20 sekọnd, wee zuru ike maka sekọnd 10. Nke a abụghị oge iji gwuo egwu egwu; ị kwesịrị ịdị na -enwe mmetụta ya ozugbo. Nke a na-ekwu, nye onwe gị obere ọkụ (ụfọdụ ịga ije, squats dị arọ, ịgbatị ike, ma ọ bụ usoro a ngwa ngwa) ka ị ga-ebugharị tupu ị megharịa mmegharị ndị a siri ike.

Otu o si arụ ọrụ: maka sekọnd 20, mee ọtụtụ reps dị ka o kwere mee (AMRAP) nke mbugharị mbụ. Zuru ike maka sekọnd 10, wee gaa n'ihu na ngagharị ọzọ. Tinyegharịa sekit 2 ruo ugboro 4.

Itinye akụkụ akụkụ ya

A. Malite n'akụkụ aka nri, na-edozi n'ọbụ aka nri na akụkụ nke ụkwụ aka nri, ogwe aka ekpe gbatịpụrụ n'elu ụlọ.

B. Wetuo úkwù aka nri iji kpatụ ala, wee welie úkwù azụ n'akụkụ plank, na-aza aka ekpe n'elu, bicep n'akụkụ ntị.

Mee AMRAP maka sekọnd 20, zuru ike maka sekọnd 10. Mee ihe ọ bụla ọzọ gburugburu n'akụkụ nke ọzọ.

Lunge ka Forward Hop

A. Jiri ụkwụ aka nri were azụ wee laghachi azụ azụ azụ.

B. Pụpụ ụkwụ abụọ ka ịgbanwuo ụkwụ n'ikuku wee gbatịa ntakịrị gaa n'ihu, jiri nwayọ rute n'ụkwụ aka nri, ụkwụ aka ekpe na -agbago elu na -aga n'ihu glute.

C. Ozugbo malie elu n'ụkwụ aka nri azụ gbada n'ime azụ azụ dị n'otu akụkụ.

Mee AMRAP maka sekọnd 20, zuru ike maka sekọnd 10. Mee ihe ọ bụla ọzọ gburugburu n'akụkụ nke ọzọ.

Plank jiri Knee Drive & Kụpụ

A. Malite n'ọnọdụ dị elu.

B. Gbaa ikpere aka nri gaa na ikpere aka ekpe, na -atụgharị hips n'aka ekpe.

C. Kpọrọnụ ụkwụ aka nri wee sepụ ya aka nri, dị ka a ga -asị na -agbalị imetụ aka nri aka nri.

Mee AMRAP maka sekọnd 20, zuru ike maka sekọnd 10. Mee ihe ọ bụla ọzọ gburugburu n'akụkụ nke ọzọ.

Curtsey Lunge gaa na mpụta & Kick n'ihu

A. Jiri ụkwụ aka nri kwụghachi azụ na n'aka ekpe, na-agbada n'ime ngụgụ curtsey, aka n'úkwù.

B. Pịa n'ime ụkwụ aka ekpe wee guzoro, na -efegharị ụkwụ aka nri kwụ ọtọ n'akụkụ, wee gaa n'ihu, wee gaa n'akụkụ ọzọ.

C. Wedata azụ n'ime curtsey lungge ka ịmalite nnọchi ọzọ. Debe mmegharị ahụ nwayọ ma chịkwaa.

Mee AMRAP maka sekọnd 20, zuru ike maka sekọnd iri. Mee ihe ọ bụla ọzọ gburugburu n'akụkụ nke ọzọ.

Nyochaa maka