Mkpokọta ahụ HIIT mgbatị ahụ ga-eme ka ịsacha ọsụsọ n'okpuru nkeji 5

Ndinaya

• Akpụkpọ anụ ruo otu-ụkwụ Push-Up
• Ntugharị akụkụ Plank
• Sumo na -abata na n'ime
• Ịga n'ihu / n'akụkụ Push-Ups
• Nyochaa maka

Ị nwere ike ime ihe ọ bụla maka nkeji ise, nri? Ọ dị mma, ụdị ọzụzụ Tabata a siri ike sitere na onye nkuzi ama ama na mgbasa ozi mgbasa ozi Kaisa Keranen (@KaisaFit) ga-anwale ike gị nke ọma.

Mgbatị ahụ na-ama gị aka ịme mmegharị siri ike-gụnyere nkwalite na mgbanwe mgbanwe nke ị hụbeghị na mbụ-maka sekọnd 20, dabara na ugboro ugboro enwere ike (AMRAP). Ị ga-ezu ike maka sekọnd 10, wee gaa n'ihu na-esote. (ICYMI, nke a bụ usoro bụ isi maka mgbatị Tabata.) Tinyegharịa sekit ugboro abụọ ma ọ bụ anọ maka mgbatị ọsọ ọsọ, nke siri ike ị ga -ahụ n'akụkụ mgbịrịgba a.

Jikere maka nkeji ise nke ndụ gị. Emechaala ya na ike fọdụrụ? Mee ya ọzọ.

Akpụkpọ anụ ruo otu-ụkwụ Push-Up

A. Malite na ọnọdụ ngụgụ n'ụkwụ aka nri, ikpere na-ehulata na ogo 90, ogwe aka gbatịpụrụ site na ntị.

B. Tinye aka na ala. Kụọ ụkwụ aka nri azụ wee bulie ya elu, na-agbada n'ime nkwalite.

C. Laghachi na mmalite ma kwugharịa.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Tinyegharịa n'akụkụ nke ọzọ.

Ntugharị akụkụ Plank

A. Malite n'akụkụ aka ekpe n'akụkụ aka ekpe, ụkwụ aka ekpe na ogwe aka ebuliri elu na mbara igwe.

B. Tụgharịa ọkpụkpụ azụ n'ala, na-ewetu ụkwụ aka ekpe ma na-akpuo ogwe aka ekpe n'okpuru ahụ.

C. Laghachi na mmalite ma kwugharịa.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Tinyegharịa n'akụkụ nke ọzọ.

Sumo na -abata na n'ime

A. Malite na obere squat, ụkwụ sara mbara karịa obosara hip.

B. Ụgbọala site n'ikiri ụkwụ ka ị wụlịa ụkwụ ọnụ, guzoro ogologo.

C. Wụpụ ụkwụ azụ ma megharịa.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Tinyegharịa n'akụkụ nke ọzọ.

Ịga n'ihu / n'akụkụ Push-Ups

A. Malite na elu ọkwa nkwalite.

B. Kụọ aka nri gị n'ihu wee gbadaa n'ime nkwalite. Kwụpụ ogwe aka nri azụ ka ịmalite, wee gaa n'akụkụ; gbadaa n'ime a push-elu.

C. Laghachi na mmalite ma kwugharịa. Mee usoro ọ bụla ọzọ n'akụkụ nke ọzọ.

Mee AMRAP maka sekọnd 20; zuru ike maka 10 sekọnd. Tinyegharịa n'akụkụ nke ọzọ.

Nyochaa maka