Tabata Workout nrog Kev Ua Si Koj Tau * Tsis Tau * Pom Ua Ntej

Zoo Siab

• Taug kev 2-rau-1 dhia
• Ib nrab Burpee nrog Sab-rau-Sab Dhia
• Rotating Lunge Hloov
• Sab-rau-Sab Plank Shuffle
• Ntsuam xyuas rau

dhuav nrog koj li niaj zaus workout? Hloov nws nrog plaub qhov kev tawm dag zog tshwj xeeb no los ntawm tus kws qhia Kaisa Keranen (@KaisaFit) thiab koj yuav hnov ​​​​qhov kev txav tshiab no. Muab lawv tso rau hauv koj qhov kev ua haujlwm ib txwm ua raws li kev kub ntxhov, lossis siv lawv ib leeg rau kev ua haujlwm tag nrho lub cev. Yuav ua li cas? Tabata: Ua txhua qhov txav mus rau 20 vib nas this, tom qab ntawd so rau 10 vib nas this. Rov ua dua ob txog plaub zaug kom tau hws, nrawm. (ICYMI cov no yog Tabata cov hauv paus uas koj xav paub.)

Koj tuaj yeem siv daim lev coj los coj koj los ntawm plaub qhov kev txav no, tab sis nws tsis tsim nyog-kev zoo nkauj ntawm lub cev hnyav Tabata kev ua haujlwm yog tias koj tuaj yeem ua nws nyob txhua qhov chaw, txhua lub sijhawm. (Hooked ntawm Tabata tsis tau? Koom nrog peb 30-hnub Tabata kev sib tw, tsim los ntawm Kaisa nws tus kheej.)

Taug kev 2-rau-1 dhia

A. Pib sawv ntawm lub kaum sab laug nraub qaum ntawm lub lev nrog ko taw ua ke. Ua viav vias caj npab thiab dhia mus rau pem hauv ntej thiab sab xis, tsaws ntawm sab xis ntawm lub lev ntawm sab xis ko taw xwb.

B. Tam sim ntawd dhia mus rau pem hauv ntej thiab sab laug, tsaws ntawm ob txhais taw ntawm sab laug ntawm lub lev. Rov ua dua, hopping rau pem hauv ntej thiab mus rau sab xis ( tsaws ntawm txoj cai ko taw nkaus xwb) thiab tom qab ntawd mus rau sab laug ( tsaws ntawm ob ko taw).

C. Ua tib yam txav, rov qab mus.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Rau txhua txheej, hloov sab twg koj pib ntawm thiab ib txhais taw twg koj tab tom tsaws.

Ib nrab Burpee nrog Sab-rau-Sab Dhia

A. Pib sawv nrog taw ua ke ntawm pem hauv ntej ntawm ib daim lev. Khoov lub hauv caug me ntsis kom tso xib teg tiaj rau hauv pem hauv ntej ntawm taw.

B. Dhia ko taw rov qab thiab mus rau sab xis ntawm daim lev, tom qab ntawd qis rau hauv kev thawb-up.

C. Dhia ob txhais taw rov qab rau ntawm txhais tes, tom qab ntawd dhia taw rov qab mus rau sab laug ntawm daim lev, thiab qis dua rau hauv kev thawb. Txuas ntxiv ob tog.

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

Rotating Lunge Hloov

A. Pib sawv hauv nruab nrab ntawm ib lub lev tig rau sab laug, taw ua ke. Dhia mus rau sab xis sab xis, ob lub hauv caug ntawm 90 degrees. Tam sim ntawd dhia thiab hloov ob txhais ceg, tsaws hauv ob txhais ceg sab laug.

B. Tam sim ntawd dhia thiab hloov rov qab mus rau sab xis ceg lunge, thaum ua ib lub quarter tig mus rau pem hauv ntej ntawm lev. Dhia thiab hloov mus rau sab laug ceg lunge.

C. Tam sim ntawd dhia thiab hloov rov qab mus rau txoj cai lunge, thaum ua lub quarter tig tig mus rau sab xis ntawm lub lev. Dhia thiab hloov mus rau sab laug ceg lunge.

D. Tam sim ntawd dhia thiab hloov rov qab mus rau txoj cai lunge, thaum ua lub quarter tig mus rau pem hauv ntej ntawm lub lev. Txuas ntxiv hloov lunges thiab tig los ntawm sab laug mus rau nruab nrab thiab sab xis mus rau nruab nrab.

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

Sab-rau-Sab Plank Shuffle

A. Pib nyob rau hauv ib tug siab plank txoj hauj lwm rau sab laug ntawm ib tug lev. Nyob rau hauv lub plank, coj ob kauj ruam mus rau sab xis.

B. Ncua nyob rau hauv siab plank, ces tsa sab caj npab rau saum ntuj. Muab xibtes rov qab rau hauv av kom rov qab mus rau qhov chaw siab.

C. Tom qab ntawd ua ob kauj ruam mus rau sab laug, thiab tsa tes sab laug mus saum ntuj. Txuas ntxiv shuffling los ntawm ib sab mus rau sab thiab ntswj mus rau sab plank.

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

Ntsuam xyuas rau