Arụ ọrụ Tabata Butt a ga-ada ụda ịkwa iko gị dị ka Whoa

Ndinaya

• Burpei dị ogo 180
• Crouch-Back to Push-Up
• Curtsy Lunge gaa Punch
• Akụkụ akụkụ n'akụkụ ụkwụ ụkwụ azụ
• Nyochaa maka

O nwere ike ịbụ na ị maralarị maka Tabata- mgbatị ahụ dị nkeji 4 nke anwansi nke ga-agwụ gị ike ụzọ karịa ka ị ga -eche. Ihe omume Tabata butt a sitere n'ikike onye na-enye ọzụzụ Kaisa Keranen (@kaisafit na Instagram na onye mepụtara ịma aka Tabata ụbọchị iri atọ). Ha ga-eme ka ahụ gị dum gbaa ọkụ, mana na-enwe ntụpọ pụrụ iche na glutes gị.

Otu o si arụ ọrụ: Ihe ndina bụ nhọrọ (ị nwere ike ịme mgbatị ahụ ebe ọ bụla, na -enweghị akụrụngwa). Ị ga-eme mmegharị ọ bụla maka sekọnd 20, wee zuru ike maka sekọnd iri, n'ezi ejiji Tabata. Maka sekọnd 20 ọrụ ahụ, ị ​​ga-aga ha niile. Mezue sekit ugboro abụọ ruo anọ, ma emechaala gị-ma eleghị anya ọsụsọ na-agbakwa gị. (Ị ga-achọkwu ihe n'aka Kaisa? Nwalee mgbatị ahụ Tabata a na mmegharị pụrụ iche ozugbo site n'akwụkwọ egwuregwu ya.)

Burpei dị ogo 180

A. Malite iguzo na obosara obosara ụkwụ. Tinye aka na ala ma wụpụ ụkwụ azụ banye n'ọkwa dị elu.

B. Ngwa ngwa bulite ụkwụ azụ n'aka wee gbawa n'ime ihe na-awụli elu, na-eweli aka n'elu wee tụgharịa ogo 180.

C. Ala na mmalite ọnọdụ, chere ihu n'ụzọ ọzọ. Tinye aka n'ala ka ịmalite onye na-esote. Tinyegharịa, na-atụgharị 180 degrees oge ọ bụla.

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

Crouch-Back to Push-Up

A. Malite n'ọkwá dị elu. Bụ ikpere n'ala ma tụgharịa úkwù azụ n'ikiri ụkwụ ka a gbatịa ogwe aka wee nọrọ n'otu ebe n'ala.

B. Bagharịa gaa n'ihu n'ime plank dị elu, ma gbadaa igbe ruo n'ala iji mee otu nkwalite.

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

Curtsy Lunge gaa Punch

A. Malite iguzo na obosara obosara ụkwụ. Kwụpụ ụkwụ aka ekpe n'azụ ụkwụ aka nri iji mee afụ ọnụ. Jide aka n'ogo obi, na-atụgharị ntakịrị n'elu ụkwụ aka nri n'oge iku ume.

B. Wepụ ụkwụ aka ekpe ka o guzoro n'ụkwụ aka nri. Welie ikpere aka ekpe elu ka apata ụkwụ ya yie ala, ma tụgharịa torso ka ọ pịa aka nri aka ekpe n'akụkụ aka ekpe.

C. Weghachite aka nri n'etiti wee laghachi azụ ozugbo n'ụkwụ aka nri curtsy lungge ka ịmalite nzacha na-esote.

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

Akụkụ akụkụ n'akụkụ ụkwụ ụkwụ azụ

A. Malite n'akụkụ osisi n'akụkụ ikpere aka ekpe, nkwụ n'ala na mkpịsị aka na -atụ otu ntụzịaka ahụ.

B. Welie ụkwụ aka nri dị sentimita ole na ole karịa ụkwụ aka ekpe wee gbatịa ogwe aka nri n'elu ya na biceps n'akụkụ ntị. Seghachite aka nri na ụkwụ aka nri na sentimita ole na ole, na-agbaghachi azụ ntakịrị mana na-etinye isi n'ọrụ.

C. Dịrị ogwe aka nri na ụkwụ n'ihu gaa n'ọnọdụ pike, na-emetụ mkpịsị aka na mkpịsị ụkwụ.

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

Nyochaa maka