Arụ ọrụ Tabata a na-eme njem ndị bụ isi na ọkwa na-esote

Ndinaya

• Burpee na aka dị iche na mkpịsị ụkwụ aka
• Push-Up na-emepe ntụgharị
• Squat ka Punch
• Plank nwere okirikiri ogwe aka
• Nyochaa maka

Ogwe ole na-agwụ ike, squats, ma ọ bụ ihe nkwụsị ka ị chere na ịmeela n'oge ndụ gị? Ike agwụla ha? Mmega ahụ Tabata a ga-edozi kpọmkwem nke ahụ; ọ bụ nkeji 4 ngụkọta anụ ahụ nke plank, ntupu na squat dị iche iche ga-ama aka n'ahụ na uche gị n'ụzọ dị iche iche. Onye isi n'azụ ya abụghị onye ọzọ ma ọ bụghị onye nkuzi Kaisa Keranen, aka onye ama ama @kaisafit na onye mepụtara ihe ịma aka Tabata ụbọchị 30 anyị. Dị ka ihe mgbatị ya nwere inye? Daalụ, ị nwere ọtụtụ ebe nke a si. Naanị lelee mgbatị mgbatị mgbatị Tabata ya, sekit pịkụl/plyo nkeji anọ, ma ọ bụ mgbatị Tabata maka isi na ụkwụ a kpụrụ akpụ.

Otu esi arụ ọrụ: Mgbe a bịara na Tabata, ọ bụ ihe niile gbasara ịga ike dịka o kwere mee maka ọtụtụ reps dị ka o kwere mee (AMRAP). Ị na-eme njem ọ bụla maka sekọnd 20, mgbe ahụ ị ga-enweta izu ike 10. Tinyegharịa sekit ugboro abụọ ruo anọ maka mgbatị ahụ nke ga-ahapụ gị ume iku ume.

Burpee na aka dị iche na mkpịsị ụkwụ aka

A. Malite na ọkwa dị elu.

B. Were eriri ụkwụ aka nri kwụ ọtọ n'okpuru ụkwụ aka ekpe wee gbapụ ikiri ụkwụ gaa n'aka ekpe, welie aka ekpe iji kpatụ mkpịsị ụkwụ aka nri. Laghachi na nnukwu osisi. Tinyegharịa n'akụkụ nke ọzọ, jiri aka nri pịa mkpịsị ụkwụ aka ekpe, wee laghachi na plank dị elu.

C. Welie ụkwụ elu ruo aka. Ngwa ngwa gbawa n'ime ihe mwụli elu. Ala, wee tinye aka n'ala ma wulie elu azụ na plank dị elu.

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

Push-Up na-emepe ntụgharị

A. Malite na ọkwa dị elu. Wetuo obi n'ala iji mee nkwalite.

B. Wepụ igbe site n'ala, ma welie ogwe aka nri ozugbo gaa n'uko ụlọ ka igbe okirikiri meghere.

C. Tinyeghachi aka azụ na plank dị elu, wee mee mgbatị ọzọ, oge a na-ebuli ogwe aka ekpe wee tụgharịa gaa n'akụkụ aka ekpe. Tinyegharịa, n'akụkụ ọzọ.

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

Squat ka Punch

A. Bada n'ime squat ka ejiri aka kechie n'ihu ihu, na-adaba n'úkwù ka o kwere mee ka ị na-ejigide isi na ikpere n'azụ mkpịsị ụkwụ.

B. Pịa elu, na-anya ikpere aka nri ruo n'obi ka ị na-eji aka ekpe na-akụ aka nri.

C. Ngwa ngwa gbadaa n'ime squat ọzọ, ma rụọ ọrụ n'akụkụ nke ọzọ, na-ebuli ikpere aka ekpe elu ma jiri aka nri na-akụ aka n'akụkụ aka ekpe. Tinyegharịa, n'akụkụ ọzọ.

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

Plank nwere okirikiri ogwe aka

A. Malite na ọkwa dị elu.

B. Welie ogwe aka nri kwụ ọtọ gaa n'ihu, wee gbaa gburugburu n'elu. Rụgharịa n'ikpere aka iji kpatụ azụ aka iji wedata azụ.

C. Nweghari ngagharị maka okirikiri ogwe aka azụ na plank. Tinyegharịa n'akụkụ nke ọzọ. Gaa n'ihu.

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

Nyochaa maka