Qhov Chav Ua Noj Hauv Tsev Tabata Tabout Workout Ua Pov Thawj Koj tuaj yeem Pom Cov Khoom Siv Ua Haujlwm Nyob Qhov Twg

Zoo Siab

• 2 mus rau 1 Jumps On Pot
• Hloov Pem Teb rau Ntuj
• On/Off Push-Up Plank Jacks
• Single-Leg Hurdle Kick
• Ntsuam xyuas rau

Tus Kws Qhia Kaisa Keranen (aka @kaisafit thiab Tabata tus kws tshaj lij tom qab peb 30-hnub Tabata kev sib tw) tau dhau los nrog nws daim ntawv tso quav Tabata thiab hauv ncoo ua haujlwm-tab sis nws qhov tseeb, chav ua noj lauj kaub tais diav, tej zaum tsuas yog qhov muaj tswv yim tshaj plaws.

Nws ua haujlwm li cas: Lob lub lauj kaub loj, khov khov thiab ua raws li Tabata raws tu qauv. Rau txhua qhov kev tawm mus, ua kom ntau li ntau tau (AMRAP) ntawm tag nrho cov kev siv zog rau 20 vib nas this, ces so rau 10 vib nas this. Rov ua dua txhua qhov kev sib tw ob zaug rau 4-feeb tawg, lossis ntau lub sijhawm rau kev ua haujlwm ntev dua thiab hnyav dua.

2 mus rau 1 Jumps On Pot

A. Pib sawv nrog ob txhais taw dav dua hip-dav sib nrug nyob rau hauv pem hauv ntej ntawm lub lauj kaub upside-down.

B. Txo mus rau hauv ib nrab-squat thiab dhia, tsaws ntawm sab xis taw rau saum lub lauj kaub.

C. Tam sim ntawd dhia rov qab pib thiab rov ua dua ntawm lwm sab.

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

Hloov Pem Teb rau Ntuj

A. Pib sawv nrog ob txhais taw dav dua lub duav dav sib nrug, tuav lub lauj kaub hauv ob txhais tes.

B. Squat, tapping lauj kaub rau hauv pem teb.

C. Sawv ntsug thiab tig lub cev thiab lub duav mus rau sab xis, ncav lub lauj kaub mus rau lub qab nthab thiab pivoting sab laug ko taw.

D. Rov qab mus pib thiab rov ua dua ntawm sab nraud.

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

On/Off Push-Up Plank Jacks

A. Pib hauv txoj hauj lwm plank siab nrog ob txhais taw nyob saum lub lauj kaub rov qab.

B. Txo mus rau hauv lub laub-up.

C. Nias lub cev kom deb ntawm hauv pem teb thiab dhia taw mus rau ob sab ntawm lub lauj kaub.

D. Tam sim ntawd dhia taw rov qab rau sab saum toj ntawm lub lauj kaub, txo qis rau hauv lub laub-up kom pib lub rep tom ntej.

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

Single-Leg Hurdle Kick

A. Sawv ntawm sab xis sab saum toj ntawm lub lauj kaub upside-down. Khoov sab xis kom coj tus ntiv taw laug mus rau hauv pem teb tom qab lauj kaub.

B. cheb sab laug ceg rau pem hauv ntej thiab tawm mus rau sab laug, zoo li ncaws hla ib qho kev sib tw.

C. Tam sim ntawd txo qis rov qab los pib lub rep tom ntej.

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

Ntsuam xyuas rau