Arụ ọrụ Tabata nwere mmega ahụ ị hụbeghị mbụ

Ndinaya

• Njem 2-to-1 Jump
• Ọkara Burpee ya na Jump-to-Side Jump
• Mgbanwe Lunge na-atụgharị
• N'akụkụ-na-akụkụ Plank Shuffle
• Nyochaa maka

Ịnọ nkịtị gwụrụ na usoro mgbatị ahụ ị na -emebu? Gbanwee ya na mmemme anọ a pụrụ iche nke onye na-enye ọzụzụ Kaisa Keranen (@KaisaFit) ị ga-enwe mmetụta na mmegharị ọhụrụ a na-ere ọkụ. Tụba ha n'ime mgbatị ahụ ị na-emebu dị ka ọkụ na-agwụ ike, ma ọ bụ jiri ha naanị maka mgbatị ahụ niile. Kedu? Tabata: Mee mmegharị ọ bụla maka sekọnd 20, wee zuru ike maka sekọnd 10. Tinyegharịa ugboro abụọ ruo anọ ka ọsụsọ na-agba, ngwa ngwa. (ICYMI ndị a bụ ntọala Tabata ị kwesịrị ịma.)

Ị nwere ike iji ute na-eduzi gị site na mmegharị anọ a, mana ọ dịghị mkpa-ịma mma nke mgbatị ahụ Tabata dị arọ bụ na ị nwere ike ịme ya ebe ọ bụla, oge ọ bụla. (Ejighị Tabata ugbu a? Jikọọ ihe ịma aka Tabata ụbọchị iri atọ, nke Kaisa mere n'onwe ya.)

Njem 2-to-1 Jump

A. Malite iguzo n'akụkụ akuku aka ekpe azụ nke tebụl nwere ụkwụ ọnụ. Bịa ogwe aka na -amali elu ma gaa n'ihu, na -ada n'akụkụ aka nri nke ute ahụ naanị n'ụkwụ aka nri.

B. Ozugbo malie gaa n'ihu na n'aka ekpe, rute n'ụkwụ abụọ n'akụkụ aka ekpe nke ute. Tinyegharịa, na-aga n'ihu na aka nri (na-ada na ụkwụ aka nri naanị) wee gaa n'ihu n'aka ekpe (ọdịda na ụkwụ abụọ).

C. Mee otu mmegharị ahụ, na -ala azụ.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Maka setịpụ nke ọ bụla, gbanwee akụkụ nke ịmalite na otu ụkwụ ị na-agbada.

Ọkara Burpee ya na Jump-to-Side Jump

A. Malite jiri ụkwụ jikọta ọnụ n'ihu akwa. Bue ikpere gị ala ka ịtọba nkwụ n'ọbụ ala n'ihu ụkwụ.

B. Wụgharịa ụkwụ azụ na n'akụkụ aka nri nke ute, mgbe ahụ gbadaa n'ime nkwalite.

C. Welie ụkwụ gị azụ azụ n'ebe aka wee wụpụ ụkwụ azụ n'akụkụ aka ekpe nke ute, wee gbadaa n'ime nkwalite. Gaa n'ihu n'akụkụ ndị ọzọ.

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

Mgbanwe Lunge na-atụgharị

A. Bido guzoro n'etiti tebụl chere ihu n'aka ekpe, ụkwụ abụọ. Banye n'ụkwụ aka nri, ikpere abụọ na ogo 90. Ngwa ngwa wulie ma gbanwee ụkwụ, na-adaba n'ụkwụ aka ekpe.

B. Ozugbo malie elu ma laghachi azụ n'ụra ụkwụ aka nri, ebe ị na -atụgharị nkeji iri na ise ka ihu ihu ihe mgbochi. Wụgharịa ma gbanwee gaa n'ụra ụkwụ aka ekpe.

C. Ozugbo wụpụ ma laghachi azụ n'ụra ụkwụ aka nri, ebe ị na -atụgharị nkeji iri na ise iji chee ihu n'akụkụ aka nri nke ute. Wụgharịa ma gbanwee gaa n'ụra ụkwụ aka ekpe.

D. Ozugbo malie elu ma laghachi azụ n'ụra ụkwụ aka nri, ebe ị na -atụgharị nkeji iri na ise ka ihu ihu ihe mgbochi. Gaa n'ihu na-atụgharị lunges wee tụgharịa site n'aka ekpe gaa n'etiti yana aka nri ruo etiti.

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

N'akụkụ-na-akụkụ Plank Shuffle

A. Malite n'ọkwa elu dị elu n'akụkụ aka ekpe nke ute. Nọgide na plank, were nzọụkwụ abụọ gaa n'aka nri.

B. Kwụsịtụ na nnukwu osisi, wee bulie aka nri gị na mbara igwe. Debe nkwụ n'ala ka ịlaghachi n'elu osisi.

C. Mgbe ahụ were nzọụkwụ abụọ gaa n'aka ekpe, ma welie aka ekpe gaa na mbara igwe. Gaa n'ihu na -agbagharị site n'otu akụkụ gaa n'ọzọ ma na -agbagọ n'ime oghere.

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

Nyochaa maka