Odee: Florence Bailey
OfbọChị Okike: 22 Imaachi 2021
DatebọChị Mmelite: 26 Juunu 2025
Anonim
220V Washing Machine Universal Motor Direction Change | Forward - Reverse , Clock - Anti Clock
Vidio: 220V Washing Machine Universal Motor Direction Change | Forward - Reverse , Clock - Anti Clock

Ndinaya

Ọ dị mfe ịnya nkịtị na mmegharị ahụ dị arọ na-arapara n'otu isi ahụ na ị ga-amalite ịbelata n'etiti mgbatị ahụ. Ị chọrọ ịma ya? Elela anya karịa mgbatị Tabata a nkeji anọ site n'aka onye na-enye ọzụzụ Kaisa Keranen, (aka @KaisaFit), nke na-eji ọdịiche dị nzuzu nke isi ihe anyị ga-eche na ị mebeghị. (ICYMI o mekwara ihe ịma aka Tabata ụbọchị 30 maka anyị.)

Kedu ka o si arụ ọrụ? Mee sekọnd 20 nke mmegharị ọ bụla (AMRAP, nke pụtara ọtụtụ reps dị ka o kwere mee), na-esote izu ike nke 10. Ma mgbe anyị kwuru AMRAP anyị pụtara na -aga ike. Tinyegharịa sekit ahụ dum ugboro 2 ruo 4 (ma ọ bụ ruo mgbe ị nweghị ike iku ume). Ọ bụrụ na nke ahụ adịrị gị mfe, chere ruo mgbe ịbanye n'ime ya.

Dive-Bomber na Down Dog

A. Malite na nkịta ala.

B. Kpọọ ogwe aka na triceps ntuli elu wee dọba obi gaa n'ebe nkịta dị elu.

C. Welite hips elu ma laghachi azụ na nkịta ala.

Mee AMRAP maka sekọnd 20; wee zuru ike maka sekọnd iri.


Tuck Jump Burpee na Plank Jack

A. Malite na ọnọdụ plank. Na -ejigide isi siri ike, gbanye aka na ụkwụ na sentimita ole na ole, wee banye.

B. Welie ụkwụ elu ruo aka, ma wụba n'ime mwụda elu, na -ebute ikpere n'obi.

C. Ozugbo setịpụ aka gị n'ala ma wụpụ ụkwụ azụ ka ị kwụgharia.

Mee AMRAP maka sekọnd 20; wee zuru ike maka sekọnd iri.

Aka-ikpere mgbata Push-elu

A. Malite n'ọnọdụ plank jiri aka nri gbadara inch ole na ole n'ihu aka ekpe. Belata n'ime nkwalite.

B. Wepụ n'ala ma dọba aka nri na ikpere aka ekpe n'ime igbe. Jiri aka nri were ikpere aka ekpe metụ ikpere aka ekpe, wee weghachi azụ na ọnọdụ mbido.

C. Ozugbo gbadaa na ntinye ọzọ ka ikwughachi.

Mee AMRAP maka sekọnd 20; mgbe ahụ zuo ike maka sekọnd 10. Mee nhazi ọ bụla ọzọ n'akụkụ nke ọzọ.

Mgbanwe ezumike na emepe Hip Circle mepere emepe

A. Malite n'ụkwụ dị elu, ụkwụ aka nri na-aga n'ihu ma gbadaa na 90 degrees, na ụkwụ aka ekpe gbatịpụrụ azụ na nro dị nro.


B. Wụgharịa ma gbanwee gaa n'ụra ụkwụ aka ekpe. Ozugbo wụpụ ma laghachi azụ n'ụra nri nri.

C. Bugharịa ibu n'ụkwụ aka nri iji kwụ ọtọ. Gbaa ụkwụ aka ekpe gaa n'ihu, pụta n'akụkụ, na azụ, na-agbadata n'akwara ọzọ iji kwugharịa.

Mee AMRAP maka sekọnd 20; wee zuru ike maka sekọnd iri. Mee usoro ọ bụla ọzọ n'akụkụ nke ọzọ.

Nyochaa maka

Mgbasa ozi

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