4-feeb Tabata Workout Uas Hlawv Calories thiab Ua Lub Zog

Zoo Siab

• 2 mus rau 1 Lateral Jumps
• Ib leeg-Caum Dive Bomber
• Lunge Hloov mus rau Hurdle Kick
• Hamstring Stretch Plyo Push-Up
• Ntsuam xyuas rau

Puas nyob hauv tsev uas tsis muaj sijhawm rau kev tawm dag zog? Ditch qhov kev zam txim -Tabata kev tawm dag zog los ntawm tus kws qhia Kaisa Keranen (@KaisaFit) siv sijhawm tsuas yog plaub feeb thiab xav tau cov cuab yeej xoom, yog li koj tuaj yeem ua nws nyob txhua qhov chaw, txhua lub sijhawm. Tabata ua haujlwm los ntawm kev nyuaj koj mus rau qhov nyuaj raws li tib neeg ua tau rau lub sijhawm luv-20 vib nas this-tom qab ntawd muab sijhawm so rau koj sai. Ua ke lub sijhawm siv mis nrog cardio/lub zog txav uas nrhiav koj lub cev tag nrho (thiab lub siab), thiab koj tau txais daim ntawv qhia rau kev ua haujlwm sai-thiab-npau taws zoo meej. (Hauv kev hlub? Sim peb 30-Hnub Tabata Challenge.)

Nws ua haujlwm li cas: Ua ntau tus neeg sawv cev ntau li ntau tau (AMRAP) rau 20 vib nas this, tom qab so 10 feeb. Rov ua lub voj voog 2 mus rau 4 zaug rau kev tawm dag zog uas yuav ua rau koj lub plawv dhia thiab koj cov leeg tshee.

Koj yuav xav tau: Ib ce lev yog tias koj nyob ntawm qhov nyuaj.

2 mus rau 1 Lateral Jumps

A. Sawv ntsug ntawm ib kawg ntawm daim lev, taw hip-dav sib nrug thiab sib npaug mus rau lub lev ntug.

B. Ua viav vias caj npab thiab plhaw sab mus rau hauv daim lev, tsaws ntawm ko taw pem hauv ntej nkaus xwb, ces plam mus rau qhov kev taw qhia dua mus tsaws ntawm ob txhais taw.

C. Hloov kev taw qhia, hopping ntawm ob txhais taw mus rau pem hauv ntej ko taw mus rau ob txhais taw dua. Txuas ntxiv hopping rov qab thiab tawm mus.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this.

Ib leeg-Caum Dive Bomber

A. Pib nyob rau hauv ib tug downward tig ntsej muag dev. Float sab xis mus rau hauv ib tug dev peb-legged, ua ib txoj kab ncaj nraim ntawm taub hau mus rau ntiv taw.

B. Khoov lub luj tshib txhawm rau txhawm rau lub cev thiab nqes mus, hla lub ntsej muag, tom qab ntawd hauv siab, tom qab ntawd khawm lub plab hla hauv av. Nias nce mus rau tus dev uas tig ntsej muag, txhua tus thaum tuav txoj cai sab xis tawm hauv av.

C. Hloov rov qab mus rau tus dev uas tig ntsej muag nrog txoj cai nqa.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Hloov ob sab ib puag ncig.

Lunge Hloov mus rau Hurdle Kick

A. Pib hauv lub lunge nrog sab laug ceg pem hauv ntej.

B. Lub voj voos sab xis rau pem hauv ntej thiab ib puag ncig kom qis rov qab rau sab laug.

C. Tom qab ntawd dhia thiab hloov mus rau sab xis, tom qab ntawd dhia thiab hloov rov qab mus rau sab laug lub cev.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Hloov sab txhua puag ncig.

Hamstring Stretch Plyo Push-Up

A. Sawv nrog taw duav-dav sib nrug thiab pob khawm ntawm lub duav kom tso xib teg rau hauv av pem hauv ntej ntawm taw.

B. Poob rau pem hauv ntej, tsaws muag muag hauv qab ntawm txoj haujlwm thawb. Tshem tawm ob txhais tes thiab nqa lub duav kom plam ob txhais tes rov qab, ib nrab ntawm ko taw.

C. Laub tawm tes kom rov pib dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this.

Ntsuam xyuas rau