Odee: Florence Bailey
OfbọChị Okike: 24 Imaachi 2021
DatebọChị Mmelite: 5 Novemba 2024
Anonim
Kitchen Pot Tabata Workout a na-egosi na ị nwere ike ịchọta akụrụngwa mgbatị ahụ ebe ọ bụla - Ndu
Kitchen Pot Tabata Workout a na-egosi na ị nwere ike ịchọta akụrụngwa mgbatị ahụ ebe ọ bụla - Ndu

Ndinaya

Onye na-enye ọzụzụ Kaisa Keranen (aka @kaisafit na ọkachamara Tabata n'azụ ihe ịma aka Tabata ụbọchị iri atọ) anọwo n'akwụkwọ mpịakọta ya na Tabata na mgbatị ahụ-mana nke ikpeazụ ya, mgbatị ite kichin, nwere ike bụrụ ihe okike kacha.

Otu o si arụ ọrụ: Jide nnukwu ite kichin siri ike ma soro usoro Tabata. Maka mmegharị ọ bụla, mee ọtụtụ reps dị ka o kwere mee (AMRAP) na mbọ niile maka sekọnd 20, wee zuru ike maka sekọnd 10. Tinyegharịa sekit dum ugboro abụọ maka mgbawa nkeji 4, ma ọ bụ karịa maka mgbatị ahụ dị ogologo na nke siri ike karị.

2 ruo 1 na-amali na ite

A. Bido guzoro n'ụkwụ sara mbara karịa obosara hip n'ihu n'ihu ite dị n'akụkụ.

B. Bada n'ime ọkara squat wee wulie elu, na-agbada n'ụkwụ aka nri n'elu ite ahụ.

C. Ozugbo laghachi azụ ka ịmalite ma kwugharịa n'akụkụ nke ọzọ.

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

Ala na -atụgharị na Sky

A. Malite iguzo n'ụkwụ sara mbara karịa obosara-úkwù iche, jide ite n'aka abụọ.


B. Squat, kpatụ ite n'ala.

C. Guzo ma tụgharịa isi na úkwù gaa n'aka nri, rute ite n'elu uko ụlọ ma na-atụgharị ụkwụ aka ekpe.

D. Laghachi ka ịmalite wee megharịa n'akụkụ nke ọzọ.

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

Gbanyụọ/gbanyụọ Push-Up Plank Jacks

A. Malite n'ọkwa dị elu na ụkwụ abụọ n'elu ite dị n'akụkụ.

B. Belata n'ime nkwalite.

C. Pịa anụ ahụ site n'ala ma welie ụkwụ gaa n'akụkụ abụọ nke ite ahụ.

D. Ozugbo mịghachi ụkwụ n'elu ite ahụ, na-agbada n'ime nkwalite iji malite mmegharị ọzọ.

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

Ọkpụkpụ ụkwụ nwere ụkwụ otu ụkwụ

A. Guzo n'ụkwụ aka nri n'elu ite gbadara ala. Kpọọ ụkwụ aka nri iji kpatụ mkpịsị ụkwụ aka ekpe n'ala n'azụ ite.

B. Kpochapụ ụkwụ aka ekpe gị wee pụta n'aka ekpe, dị ka a ga -asị na ị na -agba ụkwụ ụkwụ.


C. Wetuo azụ ozugbo ka ịmalite ịmalite nnọchi na-esote.

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

Nyochaa maka

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