Aikin Tabata A-Gida wanda ke Amfani da Matashin kai don Gumi, Ba Snooze ba

Wadatacce

• Canjawar Hahun Sama zuwa Babban Knee
• Jirgin ruwa tare da matashin kai Figure 8
• Cross-Cross Squat Jump with Oblique Crunch
• Pillow Toss V-up
• Bita don

Duk abin da "Ban yi motsa jiki ba a yau saboda ..." uzuri shine, yana gab da yin watsi da shi gaba ɗaya. Koyarwar Badass Kaisa Keranen (aka @kasiafit, kuma mai hazaka da ke bayan ƙalubalen tabata na kwanaki 30) ta fara hura intanet tare da aikin aikin takardan bayan gida na ƙirƙira (eh, kun karanta daidai). Yanzu, ta dawo tare da wani kayan gida wanda ba za ku taɓa tsammanin zai ba ku motsa jiki ba: matashin kai.

Musanya baccin tsakiyar rana ɗinku tare da zufa-minti huɗu kacal, a wancan-kuma tabbas za ku ji ƙarin kuzari da shirye-shiryen ɗaukar duniya fiye da idan kun kunna wutar lantarki na lokaci ɗaya. Sirrin yana cikin horon tabata-hanyar motsa jiki ta sihiri wacce ke da inganci kamar yadda take da inganci.

Yadda yake aiki: Yi kowane motsi don yawan maimaitawa (AMRAP) na daƙiƙa 20, sannan huta na daƙiƙa 10. Maimaita da'irar sau biyu don motsa jiki na minti huɗu, ko fiye don ƙona kari.

Canjawar Hahun Sama zuwa Babban Knee

A. Fara tsayawa tare da ƙafafu tare riƙe matashin kai sama.

B. Koma baya tare da ƙafar dama a cikin huhu mai zurfi. Tsalle da sauyawa, saukowa a cikin raunin kafa na hagu.

C. Tsaya a ƙafar dama, tuƙi gwiwa ta hagu har zuwa babban gwiwa. Nan da nan komawa cikin huhu na ƙafar hagu don fara na gaba a ɗaya gefen.

Ci gaba da juyawa na daƙiƙa 20. Huta na daƙiƙa 10.

Jirgin ruwa tare da matashin kai Figure 8

A. Fara a matsayin jirgin ruwa yana riƙe da matashin kai, daidaitawa akan kashin wutsiya tare da madaidaiciyar ƙafafu da gangar jikin da aka ɗaga a kusurwoyi 45-digiri.

B. Zana gwiwoyin dama a ciki ku wuce matashin kai ƙarƙashin ƙafar dama.

C. Nan da nan canza ƙafafu, miƙe ƙafar dama madaidaiciya da zana gwiwa na hagu don wuce matashin kai a ƙarƙashin ƙafar hagu.

Ci gaba da juyawa na daƙiƙa 20. Huta na daƙiƙa 10.

Cross-Cross Squat Jump with Oblique Crunch

A. Fara tsayawa da ƙafafu ɗan faɗi fiye da nisa-hita dabam, riƙe matashin kai sama.

B. Sauke cikin squat sannan kuyi tsalle, ku haye ƙafa ɗaya a gaban ɗayan. Nan da nan tsalle don fitar da ƙafafu baya kuma sake raguwa cikin tsutsawa.

C. Tsaya kuma zana gwiwa na hagu har zuwa haƙarƙari, rage matashin kai diagonally a wajen gwiwa na hagu.

D. Koma don farawa, sa'an nan kuma maimaita a gefe guda.

Ci gaba da juyawa na daƙiƙa 20. Huta na daƙiƙa 10.

Pillow Toss V-up

A. Fara farawa a wuri mara ƙarfi a ƙasa, ɗora fuska sama da ƙafafu da kafadu suna shawagi daga ƙasa. Rike matashin kai akan ƙirji.

B. Rungume sama, jawo gwiwoyi ciki da kirji sama, jefa matashin kai tsaye kai tsaye.

C. Theauki matashin kai kuma nan da nan ƙasa baya don farawa, shimfida kafafu.

Maimaita don 20 seconds. Huta na daƙiƙa 10.

Bita don