Kev Ua Haujlwm Tag Nrho Tabata Koj tuaj yeem ua hauv Koj Chav Nyob

Zoo Siab

• Sab Plank Dip & ncav cuag
• Lunge rau Forward Hop
• Plank nrog Lub hauv caug Tsav & Kick Out
• Curtsey Lunge rau Lateral & Pem Hauv Ntej Kick
• Tshuaj xyuas rau

Xav tias koj xav tau ib lub khib ntawm dumbbells, khoom siv cardio, thiab gymnasium kom tau txais kev ua haujlwm zoo? Xav dua. Qhov kev tawm dag zog hauv tsev Tabata no los ntawm tus kws qhia txawj ntse Kaisa Keranen (aka @kaisafit, tus thawj coj tom qab peb qhov kev sib tw Tabata 30-hnub) yuav tsum tsis muaj khoom siv tshwj tsis yog koj lub cev - tab sis qhov ntawd tsis tau txhais hais tias nws yuav tsis kib koj cov leeg.

Yog tias koj tsis tau ua Tabata ua ntej, ntawm no yog qhov tseem ceeb: mus nyuaj li koj ua tau rau 20 vib nas this, ces so rau 10 vib nas this. Qhov no tsis yog lub sij hawm tread lightly; koj yuav tsum hnov ​​nws yuav luag instantly. Qhov ntawd tau hais, muab koj tus kheej ua kom sov sov me ntsis (qee qhov taug kev, lub cev hnyav hnyav, ncab nrawm, lossis qhov niaj hnub ua ub no) kom txav mus los ua ntej koj tawm tsam cov kev nyuaj no.

Nws ua haujlwm li cas: rau 20 vib nas this, ua kom ntau li ntau tau (AMRAP) ntawm thawj zaug. So rau 10 vib nas this, ces txav mus rau qhov kev txav mus tom ntej. Rov ua dua Circuit 2 txog 4 zaug.

Sab Plank Dip & ncav cuag

A. Pib nyob rau hauv ib tug sab xis plank, ntsuas ntawm sab xis xib teg thiab sab xis ntawm ko taw, sab laug caj npab txuas mus rau lub qab nthab.

B. Tuav sab xis mus rau hauv av, tom qab ntawd tsa lub duav rov qab mus rau sab plank, cheb sab caj npab sab saud, pob ntseg nyob ib sab ntawm pob ntseg.

Ua AMRAP rau 20 vib nas this, so rau 10 vib nas this. Ua txhua yam puag ncig ntawm sab nraud.

Lunge rau Forward Hop

A. Kauj ruam rov qab nrog txoj cai ceg mus rau hauv lub nraub qaum rov qab.

B. Nthuav tawm ob txhais taw kom hloov ceg hauv huab cua thiab dhia me ntsis rau pem hauv ntej, tsaws maj mam ntawm sab xis, sab laug ceg ncaws ntawm glute.

C. Tam sim ntawd dhia sab xis rov qab thiab qis dua rau hauv qhov rov qab lunge ntawm tib sab.

Ua AMRAP rau 20 vib nas this, so rau 10 vib nas this. Ua txhua yam puag ncig ntawm sab nraud.

Plank nrog Lub hauv caug Tsav & Kick Out

A. Pib nyob rau hauv ib tug siab plank txoj hauj lwm.

B. Tsav txoj cai hauv caug rau ntawm lub luj tshib sab laug, tig lub duav mus rau sab laug.

C. Ncaj ceg sab xis thiab viav vias tawm mus rau sab xis, zoo li sim kov lub xub pwg sab xis.

Ua AMRAP rau 20 vib nas this, so rau 10 vib nas this. Ua txhua yam puag ncig ntawm sab nraud.

Curtsey Lunge rau Lateral & Pem Hauv Ntej Kick

A. Kauj ruam rov qab thiab sab laug nrog txoj cai ko taw, nqes mus rau hauv qhov curtsey lunge, txhais tes ntawm lub duav.

B. Nias mus rau sab laug ko taw thiab sawv ntsug, viav vias ncaj ceg tawm mus rau sab, ces pem hauv ntej, ces mus rau sab dua.

C. Txo rov qab mus rau hauv curtsey lunge kom pib rep tom ntej. Ua kom txav qeeb thiab tswj tau.

Ua AMRAP rau 20 vib nas this, so rau 10 vib nas this. Ua txhua yam puag ncig ntawm sab nraud.

Tshuaj xyuas rau