Aikin No-Crunch Abs don ƙona Tabata-Style

Wadatacce

• Babban Knee Lateral High Knee zuwa Burpee
• Plyo Push-Up tare da Jack Leg
• Hop-kafa guda ɗaya don isa
• V-Up zuwa Rollover
• Bita don

Ga wani sirri game da ainihin motsa jiki: Mafi kyawun waɗanda ke aiki fiye da kawai zuciyar ku. Wannan motsa jiki na Tabata na minti huɗu zai sami ƙafafunku, hannayenku, da dawo da aiki tukuru, amma zai ci gaba da mai da hankali kan shigar da zuciyar ku yayin kowane motsa jiki. Lallai za ku ji ƙona ciki mai zurfi. (Hakanan kuma yadda zaku iya sassaƙa zuciyar ku yayin kowane motsa jiki, daga gudu zuwa jujjuya zuwa ɗaga nauyi.)

Mahaifin da ke bayan wannan motsi na Tabata ba kowa bane illa sarauniyar Tabata Kaisa Keranen, aka @kaisafit kuma mahaliccin ƙalubalen Tabata na kwanaki 30 wanda zai girgiza ku cikin mintuna huɗu kacal a rana.

Yadda yake aiki: Rabauki wasu sarari da tabarma (idan kasan kuna kan wuya) kuma ku fara aiki. Za ku yi kowane motsi na daƙiƙa 20, gwargwadon maimaitawa (AMRAP). Sannan ku huta na daƙiƙa 10 sannan ku matsa zuwa na gaba. Kammala da'irar sau biyu zuwa huɗu don jimlar aikin motsa jiki tare da ƙarin mai da hankali kan ainihin ku.

Babban Knee Lateral High Knee zuwa Burpee

A. Tsaya tare da faɗin ƙafar ƙafa. Hinge a hips don sanya dabino a ƙasa a gaban ƙafafu. Hop ƙafa baya zuwa babban matsayi.

B. Nan da nan taɗa ƙafafu zuwa hannaye da tsayawa. Shuffle zuwa hannun dama, gwiwoyin tuki har zuwa kirji da yin famfo gaban hannu tare da gwiwa.

C. Yi manyan gwiwoyi uku, sannan komawa farawa, canza yanayin shuffle mai tsayi kowane lokaci.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Plyo Push-Up tare da Jack Leg

A. Fara a cikin babban katako mai tsayi tare da tafin hannu a saman ƙasa kai tsaye ƙarƙashin kafadu da ƙafafu tare.

B. Fitar da hannaye ƴan inci kaɗan kuma nan da nan ƙasa cikin turawa. Latsa kirji daga bene kuma ɗora hannu zuwa ciki don farawa.

C. Tsayar da ƙwanƙwasa ƙwanƙwasa, fitar da ƙafafu a faɗin, sannan nan da nan tsalle ƙafafu baya tare.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Hop-kafa guda ɗaya don isa

A. Tsaya a ƙafar hagu, ƙafar dama tana shawagi daga ƙasa.

B. Hinge a kwatangwalo don jingina gaba, torso a layi daya da ƙasa, kai gaba da makamai da miƙa ƙafar dama kai tsaye.

C. Komawa tsaye, tuƙi gwiwa dama gaba da ɗaga ƙirji don tsalle daga ƙasa. Ƙasa a hankali a baya a ƙafar hagu.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Yi kowane saiti a gefe guda.

V-Up zuwa Rollover

A. Kwanta a fuska a kasa a cikin rami mara kyau, rike da hannaye baya da kunnuwa da kafafuwa, suna shawagi daga kasa.

B. Haɗa kai don ɗaga hannu da ƙafafu lokaci guda akan maɓallin ciki. Koma ga ramin jiki mara ƙarfi.

C. Ci gaba da ɗaga hannaye da ƙafafu, mirgine a kan hagun hagu zuwa matsayi babba. Rike na daƙiƙa ɗaya, sa'an nan kuma mirgine baya bisa hip ɗin hagu don komawa ga riƙon jiki mara kyau.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Yi kowane saitin yana mirgina kishiyar shugabanci.

Bita don