Jimlar Tabata Circuit Circuit don Aika Jikinku Cikin Wuya

Wadatacce

• Dumama
• Ƙarfin Ƙarfi
• Tabata Zagaye 1
• Tabata Zagaye 2
• Bita don

Idan baku ɗanɗana sihirin motsa jiki wanda shine Kaisa Keranen (@kaisafit), kuna cikin jin daɗi na gaske. Kaisa ta koyar da aji a Siffa Taron Shagon Jiki a Los Angeles a watan Yuni-wanda muka watsa kai tsaye akan Siffa Shafin Facebook. Anan, zaku iya shiga cikin aikin gaba ɗaya, kuma yana jin kamar kuna can a cikin wannan zafin California mai zafi.

ICYMI, zaku iya kama wasannin Kaisa na mintuna 4 na Tabata a duk rukunin yanar gizon mu (kawai gwada wannan mahaukacin turawa/plyo combo ko ƙalubalen Tabata na kwanaki 30)-gami da wasu ƙwararrun masu fasaha waɗanda ke nuna abubuwan gida ba tsammani, kamar wannan takarda bayan gida Tabata. motsa jiki ko wannan motsa jiki na kan-da-tafi akwati.

Dumama

Numfashin Ciki

A. Kwanta fuska a kasa a wuri mai dadi.

B. Inhale, busa ciki sama kamar balan -balan. Sannan fitar da numfashi, yana jan maɓallin ciki zuwa ƙasa.

C. Maimaita don numfashi 5.

Gada

A. Kwance fuska a ƙasa tare da dasa ƙafafu da gwiwoyi suna nunawa sama.

B. Danna hips cikin iska don samar da madaidaiciyar layi daga gwiwoyi zuwa kafadu. Don ƙara wahala, ɗaga ƙafa ɗaya cikin iska.

C. Riƙe na tsawon daƙiƙa 10, sannan ƙasa da ɗaga kwatangwalo sau 5. Canja bangarorin; maimaita.

Tabletop Plank zuwa Ƙasa Kare

A. Fara a kan tebur tebur tare da kafadu a kan wuyan hannu da kwatangwalo akan gwiwoyi. Kneesaga gwiwowi kuma ku haɗa gindin don durƙusa gwiwoyi daga ƙasa.

B. Shift hips baya kuma daidaita kafafu don shiga cikin kare na ƙasa, jiki yana yin siffar "V" ta juye.

C. Lanƙwasa gwiwoyi da sauke kwatangwalo don komawa kan katako na tebur. Yi 5 reps.

Juyawar Tsakiyar Baya

A. Ku durƙusa a ƙasa, glutes suna hutawa a kan diddige. Sanya hannun hagu a ƙasa a gaban gwiwa na hagu, da hannun dama a bayan kai, gwiwar hannu yana nunawa.

B. Juya gangar jikin don taɓa gwiwar hannu ta dama zuwa gwiwar hannu ta hagu, sannan jujjuya kirji a buɗe zuwa dama, isa gwiwar gwiwar dama zuwa rufin.

C. Yi 5 reps. Canja bangarorin, maimaita.

WGW

A. Fara a cikin babban katako. Mataki ƙafar dama zuwa gaban hannun dama.

B. Ƙarƙashin gwiwa na hagu zuwa ƙasa, sa'an nan kuma matsar hips baya, daidaita ƙafar dama da matsawa nauyi zuwa diddige dama.

C. Matsa gaba, sannan baya, a hankali a miƙewa. Yi 10 reps. Canja bangarorin maimaitawa.

Squat tare da isa

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin hip.

B. Shift hips baya da lanƙwasa gwiwoyi don ƙasa zuwa cikin tsuguno, sannan danna cikin tsakiyar ƙafa don komawa tsaye. Maimaita don 30 seconds.

C. A kasan tsugunne, kai hannun dama zuwa ƙafar hagu, sannan tsaya kuma kai hannayen sama.

D. A tsugunna na gaba, kai hannun hagu zuwa ƙafar dama, sannan tsaya kuma kai makamai sama. Ci gaba da juyawa na tsawon daƙiƙa 30.

Kai Tsaye

A. Tsaya tare da nisan ƙafafu da nisa da hannaye a kan kwatangwalo, gwiwoyi kaɗan sun ɗan lanƙwasa, da kuma sahun gaba.

B. Isa hannun dama sama da hagu, jujjuya gangar jikin zuwa hagu.

C. Komawa tsakiya, sannan maimaita tare da hannun hagu. Yi 5 reps a kowane gefe.

Lateral Lunge tare da isawa

A. Tsaya tare da ƙafafu tare da makamai a gefe.

B. Bigauki babban mataki zuwa dama, lanƙwasa gwiwa ta dama da aika kwatangwalo a cikin rami na gefe, kai hannun hagu zuwa yatsun dama.

C. Latsa ƙafar dama don komawa zuwa farkon farawa, kuma maimaita a akasin haka. Ci gaba da juyawa na tsawon daƙiƙa 30.

Juya Lunge tare da Kai

A. Tsaya tare da ƙafafu tare da makamai a gefe.

B. Ɗauki babban mataki baya tare da ƙafar dama, ragewa cikin huhu har sai cinyar gaba ta kasance daidai da ƙasa, kai hannun hagu zuwa yatsun dama.

C. Latsa cikin ƙafar dama don komawa zuwa wurin farawa, kuma maimaita a gefe guda. Ci gaba da juyawa na tsawon daƙiƙa 30.

Ba-Hannu Tura-Up

A. Fara a matsayi mai tsayi tare da ƙafafun kafafu baya. (Don gyara, durƙusa gwiwoyi zuwa ƙasa don farawa.)

B. Mayar da gwiwar hannu baya a kusurwoyin digiri 45 zuwa kasa kirji zuwa kasa. Ɗaga dabino daga ƙasa, mika hannu gaba.

C. Sanya dabino a ƙasa a ƙarƙashin kafadu kuma danna ƙirji daga bene don komawa wurin farawa. Maimaita don 30 seconds.

Squat Jump

A. Tsaya tare da faɗin ƙafar ƙafa.

B. Zauna hips baya kuma lanƙwasa gwiwoyi don ƙasa zuwa rabin tsuguno, sa'an nan kuma tsalle, mika hannu sama.

C. Kasa ƙasa a hankali, nan da nan ƙasa a cikin tsugunnawa ta gaba. Riƙe wannan matsayi na daƙiƙa 5, sannan tsalle don fara wakilci na gaba. Maimaita don 30 seconds.

Huta na minti 1.

Ƙarfin Ƙarfi

Reverse Lunge tare da Takarar Matsala

A. Tsaya da ƙafafu tare. Koma baya da ƙafar dama a cikin huhu na ƙafar hagu.

B. Da'irar ƙafar dama zuwa gaba da kusa don rage baya zuwa lunge na hagu. Maimaita don 45 seconds. Canja bangarorin; maimaita.

Tura-Up

A. Fara a cikin babban matsayi mai tsayi tare da faɗin ƙafafu a baya. (Don gyara, durƙusa gwiwoyi zuwa ƙasa don farawa.)

B. Mayar da gwiwar hannu baya a kusurwoyin digiri 45 zuwa ƙananan kirji zuwa matakin gwiwa. Riƙe na 1 na biyu, sannan danna kirji daga bene don komawa matsayin farawa. Maimaita don 45 seconds.

Sumo Squat Punch Combo

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-hannun baya, yatsu ya nuna.

B. Squat, runtse har sai cinyoyin su sun yi daidai da ƙasa, sannan ku tsaya ku ɗaga hagu, ku buga hannun dama a ƙasa da sama, kamar kuna bugun ƙasan jaka mai nauyi (yanke sama).

C. Squat, sa'an nan kuma tsaya da pivot zuwa dama, buga hannun hagu a fadin jiki da kafada (giciye). Maimaita don 45 seconds.

Tafkin Tafkin Tafkin Ƙasa

A. Farawa a gefen katako a gefen gwiwar hannu na hagu tare da ɗaga kwatangwalo.

B. Taɓa yatsun hannun dama a gaban ƙafar hagu, sannan a bayan ƙafar hagu, ba tare da taɓa ƙafar dama zuwa hagu ba. Maimaita don 30 seconds. Canja bangarorin, maimaita.

Yi ƙarfin kewaye sau 2.

Tabata Zagaye 1

Giant Mountain Hawan Hawa zuwa Balance

A. Fara a cikin babban matsayi. Mataki ƙafar dama a waje da hannun dama.

B. Yi tsalle da canza ƙafafu, ƙafar dama a cikin yanayin katako da ƙafar hagu a waje da hannun hagu. Sauya sau 2.

C. Latsa cikin ƙafar dama kuma ka tsaya akan ƙafar dama, tuƙi gwiwa na hagu sama a gaban hips na hagu don daidaitawa.

D. Sanya dabino a ƙasa zuwa hagu na ƙafar dama kuma aika ƙafar hagu a baya zuwa matsayi na katako. Maimaita, tsalle da sauyawa sau 3, sannan daidaitawa a gefe guda. Maimaita don 20 seconds; huta na daƙiƙa 10.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwaƙwalwar Gwiwa

A. Tsaya da ƙafafu tare. Yi tsalle zuwa hagu, sauka a ƙafar hagu, sannan ƙafar dama.

B. Juyawa baya zuwa dama, tuki gwiwoyi sama zuwa kirji. Maimaita don 20 seconds; huta na daƙiƙa 10. Yi kowane zagaye na tsalle kishiyar hanya.

Yi wannan Tabata zagaye sau 4. Huta na minti 2.

Tabata Zagaye 2

Babban Knee Jog da Jump

A. Madadin gwiwoyin tuƙi har zuwa ƙirji. Maimaita don 5 seconds.

B. Squat da tsalle, suna kai hannu sama. Ƙasa a hankali, sannan koma ga gwiwoyi masu tsayi. Maimaita don 20 seconds; huta na daƙiƙa 10.

Rabbi Burpee

A. Fara a cikin babban matsayi.

B. Juya ƙafafu gaba zuwa waje na hannaye. Yi nutsewa cikin ƙasa mara nauyi, ɗaga hannu sama, biceps ta kunnuwa.

C. Sanya dabino a ƙasa tsakanin ƙafafu da ƙafafu da baya zuwa babban matsayi. Maimaita don 20 seconds; huta na daƙiƙa 10.

Squat zuwa Oblique Crunch

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-kwatanci, hannaye a bayan kai tare da gwiwar hannu suna nunawa.

B. Zauna hips baya kuma lanƙwasa gwiwoyi don ragewa cikin squat.

C. Tsaya, tuƙi gwiwa dama zuwa kirji da jujjuya juzu'in don taɓa gwiwar gwiwar hagu zuwa gwiwa ta dama. Maimaita, madaidaitan bangarorin, na daƙiƙa 20; huta na daƙiƙa 10.

Spider Plank

A. Fara a cikin babban matsayi.

B. Zana gwiwa na dama don matsa gwiwar gwiwar dama, yana shawagi daga ƙasa. Riƙe na tsawon daƙiƙa 3, sannan komawa zuwa babban katako kuma maimaita a gefe guda. Maimaita don 20 seconds; huta na daƙiƙa 10.

Yi wannan Tabata zagaye sau 2. Ka huta na mintuna 2, sannan ka bi tsarin Kaisa na shimfida yanayin sanyi, ko gwada waɗannan bayan motsa jiki yana mikewa.

Bita don