Wannan aikin Tabata yana ɗaukar Matsayi na asali zuwa Mataki na gaba

Wadatacce

• Burpee tare da Kishiyar Hannu zuwa Taɓa
• Tura-Up tare da Buɗe Juyawa
• Squat zuwa Punch
• Plank tare da Da'irori na Arm
• Bita don

Kullun katako nawa masu ban sha'awa, squats, ko turawa kuke tsammanin kun yi a rayuwarku? Har yanzu sun gaji da su? Wannan motsa jiki na Tabata zai magance daidai wannan; yana da tsawon minti 4 jimlar fashewar jiki na plank, turawa, da bambancin squat wanda zai ƙalubalanci jikinka da tunaninka ta hanyoyi daban-daban. Mahaifin da ke bayansa ba kowa bane illa mai horo Kaisa Keranen, wanda aka fi sani da @kaisafit kuma mai kirkirar ƙalubalen Tabata na kwanaki 30. Kamar abin da motsa jiki ya bayar? Abin farin cikin ku-akwai yalwa inda wannan ya fito. Kawai duba aikin motsa jiki na Tabata, motsawa na minti 4 na turawa/plyo, ko aikin Tabata don ƙwanƙwasa da ƙafafu.

Yadda yake aiki: Lokacin da yazo Tabata, komai yana tafiya ne gwargwadon iko don yawan wakilai da yawa (AMRAP). Kuna yin kowane motsi na daƙiƙa 20, sannan ku sami hutu na daƙiƙa 10. Maimaita da'irar sau biyu zuwa huɗu don motsa jiki mai girman cizo wanda zai bar ku numfashi.

Burpee tare da Kishiyar Hannu zuwa Taɓa

A. Fara a cikin babban katako.

B. Zare madaidaiciyar kafar dama a ƙarƙashin ƙafar hagu da shura diddige zuwa hagu, ɗaga hannun hagu don taɓa yatsun dama. Koma zuwa babban katako. Maimaita a ɗayan gefen, danna yatsun hagu tare da hannun dama, sannan komawa zuwa babban katako.

C. Tsalle ƙafa zuwa hannu. Nan da nan ya fashe cikin tsalle. Ƙasa, sa'annan ku ɗora hannayenku a ƙasa ku tsallake zuwa babban katako.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Tura-Up tare da Buɗe Juyawa

A. Fara a cikin babban katako. Ƙasa kirji zuwa ƙasa don yin turawa.

B. Tura ƙirji daga ƙasa, kuma nan da nan ɗaga hannun dama zuwa rufin ƙirji a buɗe.

C. Sanya hannun baya a babban katako, sannan sake sake turawa, wannan lokacin ɗaga hannun hagu da karkatar zuwa gefen hagu. Maimaita, bangarori daban -daban.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Squat zuwa Punch

A. Sauke cikin tsuguno tare da manne hannaye a gaban fuska, zubar da gindi kamar yadda zai yiwu yayin da yake riƙe madaidaicin tsakiya da gwiwoyi a bayan yatsun kafa.

B. Latsa sama, tuƙi gwiwa ta dama har zuwa kirji yayin bugawa zuwa dama da hannun hagu.

C. Nan da nan ƙasa zuwa wani tsugunne, kuma yi a gefe guda, motsa gwiwa na hagu sama da bugun zuwa gefen hagu da hannun dama. Maimaita, bangarori daban -daban.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Plank tare da Da'irori na Arm

A. Fara a cikin babban katako.

B. Iftaga madaidaicin hannun dama a gaba, sannan da'irar sama. Lanƙwasa gwiwar hannu don matsa baya na hannu zuwa ƙasa da baya.

C. Mayar da motsi zuwa da'irar hannu baya zuwa katako. Maimaita a daya gefen. Ci gaba da canzawa.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10.

Bita don