Wannan Jikin Jiki-Jiki na HIIT Zai Sami Gumi A Kasa da Minti 5

Wadatacce

• Huhu zuwa Tura-Kafa ɗaya
• Juye -juye na Ƙungiya
• Shigo da Shigo Sumo
• Turawa / Canje-canjen Push-Ups
• Bita don

Kuna iya yin komai na mintuna biyar, dama? Da kyau, wannan babban motsa jiki irin na Tabata daga shahararren mai horar da kafofin watsa labarun Kaisa Keranen (@KaisaFit) zai gwada ƙarfin ku da gaske.

Aikin motsa jiki yana ƙalubalantar ku don yin wasu ƙaƙƙarfan motsi-ciki har da turawa da bambance-bambancen plank da ba ku taɓa gani ba-na tsawon daƙiƙa 20, dacewa da maimaitawa gwargwadon iyawa (AMRAP). Za ku huta na daƙiƙa 10, sannan ku matsa zuwa motsi na gaba. (ICYMI, wannan shine mahimman tsari don aikin Tabata.) Maimaita da'irar sau biyu zuwa huɗu don mafi sauri, mafi wahalar motsa jiki za ku sami wannan gefen barbell.

Yi shiri don mafi tsananin minti biyar na rayuwar ku. An gama da ragowar kuzari? Yi sake.

Huhu zuwa Tura-Kafa ɗaya

A. Fara a cikin yanayin lunge a kan ƙafar dama, gwiwoyi sun lanƙwasa a digiri 90, hannayensu sun miƙa ta kunnuwa.

B. Sanya hannu a ƙasa. Koma ƙafar dama baya kuma ɗaga shi sama, ragewa cikin turawa.

C. Koma don farawa da maimaitawa.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Maimaita a daya gefen.

Juye -juye na Ƙungiya

A. Fara da katako na gefen gaba a gefen hagu, ƙafar hagu da ɗaga hannun zuwa sama.

B. Juya juzu'i zuwa bene, rungumar ƙafar hagu da ɗora hannun hagu a ƙarƙashin jiki.

C. Koma don farawa da maimaitawa.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Maimaita a daya gefen.

Shigo da Shigo Sumo

A. Fara a cikin ƙaramin tsugunawa, ƙafafu sun fi nisa fiye da faɗin hip.

B. Fitar da sheqa don tsalle ƙafafu tare, tsayin tsayi.

C. Tsalle kafafu baya da maimaitawa.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Maimaita a daya gefen.

Turawa / Canje-canjen Push-Ups

A. Fara a saman matsayi na turawa.

B. Mataki hannun dama gaba da ƙasa cikin turawa sama. Sanya hannun dama zuwa baya don farawa, sannan zuwa gefe; ƙasa zuwa cikin turawa.

C. Koma don farawa da maimaitawa. Yi kowane saiti a gefe guda.

Yi AMRAP na daƙiƙa 20; huta na daƙiƙa 10. Maimaita a daya gefen.

Bita don