Odee: Ellen Moore
OfbọChị Okike: 13 Jenuari 2021
DatebọChị Mmelite: 22 Novemba 2024
Anonim
Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Vidio: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

Ndinaya

Mgbe a bịara n'isi usoro gị, ihe ikpeazụ ịchọrọ bụ mmegharị ugboro ugboro, na-agwụ ike nke na-adịghị arụ ọrụ n'ezie. (Hi, crunches.) Ọ bụrụ na ị na-achọ mmega ahụ nke na-eme n'úkwù nke na-arụ ọrụ ha n'ezie, gbalịa mee ihe ndị a na-eme ka ọ bụghị nanị na-elekwasị anya abs gị, kama na-ere ahụ gị dum ọkụ (dịka: ihe ndị a niile dị iche iche nke plank).

N'ezie, ụzọ kacha mma ị ga-esi kpochapụ ha bụ na mgbatị ahụ Tabata dị nkeji 4 nke a na-ekwe nkwa na ọ ga-eme gị ọsọ ọsọ karịa ka ọ dị na mbụ. Were ya n'aka onye na-enye ọzụzụ Kaisa Keranen, onye chepụtara ihe ịma aka Tabata ụbọchị 30 anyị.

Otu o si arụ ọrụ: Mee ọtụtụ reps dị ka o kwere mee (AMRAP) nke mmegharị ọ bụla maka sekọnd 20, wee zuru ike maka sekọnd iri. Tinyegharịa sekit ugboro 2 ruo 4 maka nnukwu afọ na -ere ọkụ.

Tuck Jump Burpee & Jog

A. Guzosie ike n'ụkwụ obosara n'úkwù n'azụ ute ahụ.

B. Hinge n'úkwù ka ọ na-ehulata n'ihu ma metụ aka na mkpịsị ụkwụ aka, wee daa n'ihu banye n'ọkwa dị elu, na-agbada nwayọ dị ka o kwere mee na ikpere ikpere aka wee nweta mmetụta, na iwetulata na nkwalite.


C. Pịgharịa gaa na plank, wee wụlie ụkwụ elu ruo aka wee gbaba ozugbo na ikuku, na -anya ikpere ruo na obi.

D. Ala, wee jiri nwayọ na -agbada azụ azụ ozugbo wee malite ọnọdụ.

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

Pịa aka/Mkpịsị ụkwụ na-agbanwe agbanwe

A. Malite n'ọnọdụ plank dị elu na ikpere na-ehulata ntakịrị.

B. Welie aka ekpe na ụkwụ aka nri wee tụgharịa ahụ n'aka ekpe, na-akụ aka na ụkwụ ọnụ.

C. Laghachi ka ịmalite, wee megharịa n'akụkụ nke ọzọ, pịa aka nri na nri aka ekpe.

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

Mgbanwe ezumike na ikpere gaa n'ikpere aka

A. Kwụpụ ụkwụ aka ekpe laghachi azụ azụ, aka n'azụ isi, nku aka na-atụ aka.

B. Gbanwee ụkwụ ọsọ ọsọ, na -adaba na nri ehihie na ụkwụ aka ekpe gaa n'ihu. Pịa site na ụkwụ aka ekpe ka ị kwụrụ ma kụọ ikpere aka nri ruo n'ikpere aka ekpe.


C. Jiri ụkwụ aka nri laghachi azụ azụ azụ ma megharịa n'akụkụ nke ọzọ.

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

Akụkụ akụkụ & mgbata ụkwụ

A. Malite n'ọnọdụ plank n'akụkụ n'ikpere aka nri.

B. Welie ụkwụ aka ekpe kwụ ọtọ wee gaa n'ihu, na-akụ aka ekpe ozugbo n'ihu ọkpụkpụ.

C. Weghachite ụkwụ n'ọnọdụ mmalite, wee gbaa ụkwụ aka ekpe elu ma welie ogwe aka ekpe ka ịpịkọta ọnụ ozugbo n'elu ọkpụkpụ. Tinyegharịa.

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

Nyochaa maka

Mgbasa ozi

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