Mgbakọta Circuit Tabata nke zuru ezu iji zipu ahụ gị ka ọ gabiga ókè

Ndinaya

• Kpoo ahụ ọkụ
• Sekit ike
• Agba Tabata 1
• Agba Tabata 2
• Nyochaa maka

Ọ bụrụ na ị nwetabeghị ụtọ anwansi mgbatị ahụ bụ Kaisa Keranen (@kaisafit), ị ga-enweta ezigbo ọgwụgwọ. Kaisa kụziiri otu klas na Ọdịdị Ihe omume ụlọ ahịa ahụ na Los Angeles na June-nke anyị na-agbasa ndụ na ya Ọdịdị Facebook ibe. N'ebe a, ị nwere ike isonyere maka mgbatị ahụ dum, ọ dịkwa gị ka ị nọ ebe ahụ na anyanwụ California na-ekpo ọkụ.

ICYMI, ị nwere ike nweta mgbatị ahụ Tabisa 4-mintue Tabata na saịtị anyị niile (naanị nwalee ihe nzuzu a na-agbagharị/plyo combo ma ọ bụ ihe ịma aka Tabata ụbọchị 30 anyị)-gụnyere ụfọdụ ndị okike siri ike na-egosipụta ihe ụlọ a na-atụghị anya ya, dịka akwụkwọ mposi a Tabata. mgbatị ahụ ma ọ bụ mgbatị akpa akwa a na-aga.

Kpoo ahụ ọkụ

Ịkụ ume afọ

A. Dina ihu n'ala n'ọnọdụ dị mma.

B. Kuba ume, na-afụ afọ dị ka balloon. Mgbe ahụ kupụ ume, na-adọta bọtịnụ afọ gaa n'ala.

C. Tinyegharịa maka iku ume 5.

Àkwà mmiri

A. Dina ihu n'ala nke a kụrụ ụkwụ na ikpere na-atụ aka elu.

B. Pịa úkwù n'ikuku iji mepụta ahịrị kwụ ọtọ site na ikpere ruo n'ubu. Iji mee ka ọ sie ike karị, bulie otu ụkwụ n'ikuku.

C. Jide maka sekọnd 10, gbadaa ma welie hips ugboro ise. Gbanwee n'akụkụ; kwugharịa.

Okpokoro okpokoro na nkịta ala

A. Malite n'ọnọdụ tebụl na ubu n'elu nkwojiaka na hips n'elu ikpere. Welie ikpere ma kee isi ka ịfefe ikpere n'ala.

B. Tụgharịa úkwù azụ wee gbatịa ụkwụ ka ọ bata n'ime nkịta gbadara ala, ahụ na-akpụ akpụ akpụ "V".

C. Kpọọ ikpere ma daa úkwù iji laghachi na tabletop plank. Mee 5 reps.

Ntụgharị etiti-azụ

A. Kwuo ikpere n'ala, glutes na-ezu ike na ikiri ụkwụ. Tinye aka ekpe n'ala n'ihu ikpere aka ekpe, na aka nri n'azụ isi, n'ikpere aka na-atụ aka.

B. Tụgharịa ọkpụkpụ aka iji metụ aka n'ikpere aka nri gaa n'ikpere aka ekpe, wee tụgharịa igbe mepere emepe gaa n'aka nri, rute n'ikpere ụkwụ aka nri n'elu ụlọ.

C. Mee 5 reps. Gbanwee akụkụ, kwugharịa.

WGW

A. Malite n'ọnọdụ dị elu. Kwụpụ ụkwụ aka nri gaa na mpụga aka nri.

B. ikpere aka ekpe gbadaa n'ala, wee tụgharịa úkwù azụ, na-agbatị ụkwụ aka nri ma na-atụgharị ibu gaa n'ikiri ụkwụ aka nri.

C. Gaa n'ihu, wee laghachi azụ, na-eji nwayọọ na-amagharị na mgbatị ahụ. Mee ugboro 10. Gbanwee akụkụ kwugharịa.

Squat na Reach

A. Guzosie ike n'ụkwụ ka obosara karịa obosara-úkwù iche.

B. Bugharịa hips azụ wee gbuo ikpere ala ka ọ gbadaa na squat, wee pịa n'etiti etiti ka ịlaghachi na-eguzo. Tinyegharịa maka 30 sekọnd.

C. N'okpuru squat, rute aka nri gaa n'ụkwụ aka ekpe, wee guzoro ma rute ogwe aka n'elu.

D. Na squat na-esote, rute aka ekpe gaa n'ụkwụ aka nri, wee guzoro ma rute ogwe aka n'elu. Gaa n'ihu n'ịtụgharị maka sekọnd 30.

Mgbata n'akụkụ

A. Guzo na obosara obosara ukwu na aka n'úkwù, ikpere adịtụ ntakịrị, na isi na-etinye aka.

B. Rute ogwe aka aka nri n'elu na n'aka ekpe, na-atụgharị azụ n'akụkụ aka ekpe.

C. Laghachi na etiti, wee jiri aka ekpe kwugharịa. Mee 5 reps n'otu akụkụ.

Akpụkpọ anụ n'akụkụ na Reach

A. Guzo n'ụkwụ ọnụ na ogwe aka n'akụkụ.

B. Were nnukwu nzọụkwụ gaa n'aka nri, na-ehulata ikpere aka nri ma na-eziga úkwù azụ n'ime akụkụ mpụta, rute aka ekpe gaa na mkpịsị ụkwụ aka nri.

C. Gbanyụọ ụkwụ aka nri ka ịlaghachi n'ọnọdụ mmalite, ma kwugharịa n'akụkụ nke ọzọ. Gaa n'ihu n'ịtụgharị maka sekọnd 30.

Ntughari ezumike na -erute

A. Guzo n'ụkwụ ọnụ na ogwe aka n'akụkụ.

B. Were ụkwụ aka nri were nnukwu nzọụkwụ laghachi azụ, na-agbada n'ime ngụgụ ruo mgbe apata ụkwụ ihu na-adakọ n'ala, rute aka ekpe gaa na mkpịsị ụkwụ aka nri.

C. Pịa n'ime ụkwụ aka nri ka ịlaghachi n'ọnọdụ mbido, ma megharịa n'akụkụ nke ọzọ. Gaa n'ihu n'ịtụgharị maka sekọnd 30.

Ọ dịghị-aka Push-Elu

A. Malite n'ọnọdụ dị elu nke nwere ụkwụ hip-obosara iche. (Iji gbanwee, daa ikpere n'ala ka ịmalite.)

B. Rụghachi ikiaka azụ na akụkụ ogo 45 iji weda obi n'ala. Bulite ọbụ aka n'ala, gbatịa aka n'ihu.

C. Tinye nkwụ n'ala n'okpuru ubu wee pịa igbe pụọ n'ala ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa maka 30 sekọnd.

Squat Jump

A. Guzo na obosara obosara ukwu.

B. Nọdụ ala n'úkwù azụ ma gbuo ikpere iji gbadaa n'ime ọkara squat, wee wulie elu, gbatịa ogwe aka n'elu.

C. Jiri nwayọ daa ala, gbadaa ozugbo na squat ọzọ. Jide ọnọdụ a maka sekọnd ise, wee wulie elu ka ịmalite nzaghachi na-esote. Tinyegharịa maka 30 sekọnd.

Zuru ike maka nkeji 1.

Sekit ike

Weghachite Lunge na ihe mgbochi nsogbu

A. Guzosie ike na ụkwụ ọnụ. Jiri ụkwụ aka nri laghachi azụ n'ụkwụ aka ekpe.

B. Gbaa okirikiri aka nri gaa n'ihu na gburugburu ka ịlaghachi azụ banye n'ime nri nri ekpe. Tinyegharịa maka 45 sekọnd. Gbanwee n'akụkụ; kwugharịa.

Push-elu

A. Malite n'ọnọdụ dị elu nke nwere ụkwụ hip-obosara iche. (Iji gbanwee, daa ikpere n'ala ka ịmalite.)

B. Rụghachi ikpere n'ala azụ n'akụkụ ogo 45 ka ọ gbadaa igbe ruo n'ọkwa ikiaka. Jide maka 1 sekọnd, wee pịa igbe pụọ n'ala ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa maka 45 sekọnd.

Sumo Squat Punch Combo

A. Guzosie ike n'ụkwụ obosara karịa obosara-úkwù iche, mkpịsị ụkwụ rụtụrụ aka.

B. Squat, na-agbada ruo mgbe apata ụkwụ na-adakọ n'ala, wee guzoro na pivot n'aka ekpe, na-akụ aka nri n'okpuru na elu, dị ka a ga-asị na ọ na-akụ ala nke akpa dị arọ (elu elu).

C. Squat, wee guzoro na pivot n'aka nri, na-akụ aka ekpe n'ofe ahụ na ubu (obe). Tinyegharịa maka 45 sekọnd.

Akụkụ Plank mkpịsị ụkwụ aka

A. Malite na ọnọdụ plank n'akụkụ aka ekpe na ebuli hips.

B. Kpatụ mkpịsị ụkwụ aka nri n'ihu ụkwụ aka ekpe, emesia n'azụ ụkwụ aka ekpe, na-emetụghị aka aka nri aka ekpe gaa n'ụkwụ aka ekpe. Tinyegharịa maka 30 sekọnd. Gbanwee akụkụ, kwugharịa.

Mee sekit ike ugboro abụọ.

Agba Tabata 1

Giant Mountain na-arị elu na-eme nha nha

A. Malite n'ọkwa dị elu. Kwụpụ ụkwụ aka nri n'èzí aka nri.

B. Malie ma gbanwee ụkwụ, ụkwụ aka nri n'ọnọdụ plank na ụkwụ aka ekpe n'èzí aka ekpe. Gbanwee ugboro 2 ọzọ.

C. Pịa banye n'ụkwụ aka nri wee guzoro n'ụkwụ aka nri, na -anya ikpere aka ekpe elu n'apata aka ekpe ka ọ tọọ ụtọ.

D. Debe ọbụ aka n'ala n'ala aka ekpe nke ụkwụ aka nri wee zighachikwa ụkwụ aka ekpe ka ọ bụrụ ọkwa. Tinyegharịa, wụpụ ma gbanwee ugboro 3, wee guzozie n'akụkụ nke ọzọ. Tinyegharịa maka sekọnd 20; zuru ike maka 10 sekọnd.

Ọkwụrụ mpụta na mgbatị ikpere dị elu

A. Guzosie ike na ụkwụ ọnụ. Gaa na aka ekpe, rute n'ụkwụ aka ekpe, wee banye ụkwụ aka nri.

B. Tugharịa azụ gaa n'aka nri, na -eduba ikpere n'ala ruo n'obi. Tinyegharịa maka sekọnd 20; zuru ike maka 10 sekọnd. Mee ọ bụla ọzọ gburugburu na-awụlikwa elu ụzọ.

Mee Tabata nke a gburugburu 4 ugboro. Zuru ike maka nkeji abụọ.

Agba Tabata 2

Elu ikpere ụkwụ na wulie elu

A. Ikpere ikpere ụgbọ ala ọzọ ruo n'obi. Tinyegharịa maka 5 sekọnd.

B. Squat na wụlikwa elu, na -eru aka n'elu. Jiri nwayọ daa, wee laghachi na ikpere dị elu. Tinyegharịa maka sekọnd 20; zuru ike maka 10 sekọnd.

Ọkara Burpee

A. Malite n'ọkwa dị elu.

B. Welie ụkwụ gị gaa n'ihu mpụta aka. Mikpuo n'ime squat dị ala, na-ebuli ogwe aka n'elu, biceps site na ntị.

C. Tinye ọbụ aka n'ala n'etiti ụkwụ na wụghachi ụkwụ azụ n'ọnọdụ dị elu. Tinyegharịa maka sekọnd 20; zuru ike maka 10 sekọnd.

Squat ka Oblique Crunch

A. Guzosie ụkwụ n'obosara karia obosara-úkwù iche, aka n'azụ isi na ikiaka na-atụ aka.

B. Nọdụ ala hips azụ wee gbuo ikpere n'ala ka ọ gbadata.

C. Guzoro, na -anya ikpere aka nri ka ọ na -aga n'obi, na akpagharị na -agbagharị iji metụ ikpere aka ekpe gaa ikpere aka nri. Tinyegharịa, akụkụ ndị ọzọ, maka sekọnd 20; zuru ike maka 10 sekọnd.

Ududo Ugwu

A. Malite n'ọkwa dị elu.

B. Sị ikpere aka nri elu iji metụ ikpere aka nri aka, na -efegharị n'ụkwụ n'ala. Jide maka 3 sekọnd, wee laghachi na elu plank ma kwugharịa n'akụkụ nke ọzọ. Tinyegharịa maka sekọnd 20; zuru ike maka 10 sekọnd.

Mee Tabata nke a gburugburu 2 ugboro. Zuo ike maka nkeji 2, wee soro usoro ịgbatị ahụ dị jụụ nke Kaisa, ma ọ bụ nwaa ndị a mgbatị mgbatị ahụ na-agbatị.

Nyochaa maka