Taron Tabata na Mini Resistance Band tare da Motsawa da Ba za ku taɓa Tunani ba

Wadatacce

• Juyawar Plank zuwa Layi
• V-Up zuwa Ja-Ƙasa
• Jirgin Jirgin Ruwa
• Spiderman Push-Ups
• Bita don

Haɗu da ƙanwar ƙungiyar juriya, ƙanwar ƙanƙara: ƙaramin band. Kada girman ya ruɗe ku. Yana hidima kamar tsananin ƙonawa (idan ba ƙari ba!) Kamar tsohuwar ƙungiyar juriya ta yau da kullun. Yi amfani da shi don yin waɗannan abubuwa masu banƙyama da wahalar motsawa daga ƙwararren Tabata Kaisa Keranen (@kaisafit), kuma kuna da cikakkiyar girke-girke don motsa jiki na mintuna huɗu wanda ke aiki da gaske.

Yadda yake aiki: Kuna buƙatar ƙaramin juriya na band (kama ɗaya akan Amazon don arha mai arha). Yi kowane motsi a cikin tsarin Tabata na al'ada: daƙiƙa 20 na yawan maimaitawa da yawa (AMRAP), sannan daƙiƙa 10 hutawa. Sa'an nan kuma matsa zuwa motsa jiki na gaba. Maimaita dukkan da'irar sau biyu zuwa huɗu don ƙonawar jiki gaba ɗaya. (PS Ƙara wannan wasan motsa jiki-toning miniband daga baya don ƙara haɓaka glutes ɗin ku.)

Juyawar Plank zuwa Layi

A. Fara a cikin madaidaicin matsayi na katako tare da faɗin ƙafar ƙafa, tare da riƙe ƙarshen miniband a kowane hannu.

B. Matsa nauyi zuwa hannun hagu, jujjuya gangar jikin zuwa dama, sannan ka shura ƙafar hagu ta hanyar zuwa dama na jiki. Lokaci guda jere hannun dama sama, zana gwiwar hannu kai tsaye, miƙa miniband.

C. Sannu a hankali da sarrafawa, shura ƙafar hagu baya zuwa babban katako da sakin band don komawa wurin farawa.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

V-Up zuwa Ja-Ƙasa

A. Kwance fuska a ƙasa tare da kafafu da hannayensu, ƙaramin ƙaramin ya miƙa tsakanin hannayensa biyu. Armsaga hannu sama da kusan digiri 45 da kafafu don sauka daga ƙasa don farawa.

B. Crunch up don samar da matsayin "V" tare da jiki amma tare da shins a layi ɗaya da bene.

C. Zana gwiwoyi ƙasa da fita zuwa ɓangarorin don cire miniband ɗin baya da ƙasa a bayan kai.

D. A hankali juya motsi don komawa wurin farawa ba tare da faduwa ƙafafu ko ruwan kafada zuwa ƙasa tsakanin maimaitawa ba.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Jirgin Jirgin Ruwa

A. Fara a matsayin riƙon jirgin ruwa, jiki a cikin siffar "V", riƙe ƙaramin ƙaramin hannu da hannu biyu kuma madaidaici a ƙafafun biyu.

B. Tsayawa wannan matsayi, hannaye a jere a baya kusa da ƙirji, zana gwiwar hannu zuwa tarnaƙi.

C. Sannu a hankali komawa wurin farawa ba tare da fita daga rijiyar ba.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Spiderman Push-Ups

A. Fara a cikin babban matsayi na katako tare da ƙaramin ƙaramin shimfiɗa a saman arches na ƙafafu biyu.

B. Ƙasa zuwa cikin turawa, motsa gwiwa na dama zuwa sama zuwa kafada ta dama.

C. Latsa kirji daga bene kuma dawo da ƙafar dama kusa da hagu. Maimaita a daya gefen.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Bita don